Power to the FEET!
"Walk as if you are kissing the Earth with your feet." — Thích Nhất Hạnh
Aloha friend,
Your feet are more powerful than you think. They are your body's foundation, carrying you through a lifetime of movement. But are they thriving — or just getting by? Strong, healthy feet are key to aging gracefully, moving with ease, and staying resilient. One way to nurture them? Rewilding.
What is Rewilding?
Rewilding is reconnecting with our natural state — restoring movement patterns, habits and environments that align with how humans evolved. This means breaking free from restrictive shoes and allowing our feet to breathe, flex, grip, spring and strengthen just as nature intended.
Sadly, modern footwear has reshaped our feet, often prioritizing style over function. Pointy shoes, elevated heels, cushioned soles and flip-flops alter natural movement patterns and weaken the structures that support us. While protection from the elements is important, how often do we ask ourselves:
How do my feet spend their days?
Does my footwear support my long-term health or limit my natural movement?
Hawai‘i offers the unique privilege of going barefoot often. It’s not just a cultural norm — it’s an opportunity to reconnect with the ground beneath us. Walking barefoot on the beach, feeling the textures of warm sand and cool earth, is more than a sensory experience; it’s a return to how our feet were meant to function.
My “foot rewilding” began last year when I realized that walking barefoot on my hard kitchen tiles wasn’t hurting my back or flattening my arches as I had once believed. I started small — ditching slippers indoors, then easing into minimalist shoes outdoors. The transition has been gradual, and I still opt for cushioned shoes when I know I’ll be on my feet for hours, but I’ve embraced the process. The more I let my feet move freely and naturally, the stronger, more flexible and better connected to the rest of my body they became.
One person who has inspired me on this journey is my friend Lawrence Muñoz. One day, I noticed he, too, was wearing minimalist shoes. He shared that 15 years ago, he was convinced his running days were over due to hip and knee pain. Then, a friend introduced him to Vibram FiveFingers, a shoe designed to mimic being barefoot. Intrigued, he read Born to Run, a book exploring the secrets of endurance running among the Tarahumara, an indigenous group from Mexico’s Copper Canyons renowned for their incredible ability to run vast distances barefoot or in simple sandals.
Slowly, Lawrence transitioned to minimalist shoes, adopting a more natural stride that shifted his landing from a heavy heel strike to a forefoot-first movement— more like an animal’s spring-loaded step. Now, 15 years later, he has stronger, more toned feet, a deeper connection to the ground, and significantly less impact on his knees and hips. He even ran his first half marathon in Vibram FiveFingers and spent three weeks traveling through France, Italy and Switzerland wearing only minimalist shoes. Lawrence is living proof that rewilding your feet can transform how you move — one step at a time.
The 5s of Footwear: A Guide to Healthier Shoes
The Foot Collective, a company and community dedicated to foot health, has developed the 5 F’s — a simple hierarchy to help you choose footwear that supports natural foot function.
Foot Shape – A baby’s foot is widest at the toes. When choosing shoes, check the toe box. Is it the widest part of the shoe or sandal? If not, it may restrict your foot’s natural shape.
Fixed – Shoes should stay securely on your heel, so your toes don’t have to work overtime to keep your shoes in place. Flip-flops, for example, force your toes to claw or your feet to turn outward, altering natural walking mechanics.
Before moving on to the next three, getting these first two right can be a game-changer! If your shoes meet these criteria, you're already making a significant difference.
Flat – No elevated heel or toe drop — just a level surface from heel to toe. However, transitioning too quickly to flat shoes can be tough on ankle mobility and calf muscles, so take it slow.
Flexible – Can you roll your shoe into a ball? Can it twist along its length? If not, your toes are likely restricted rather than allowed to move naturally.
Feel – Can your feet sense the ground beneath them? Thick, cushioned soles act like blindfolds, reducing the sensory feedback that helps with balance, stability and movement efficiency.
By prioritizing these 5 F’s — slowly and with compassion — you can take a step toward stronger, more functional feet — and greater freedom of movement.
A Foot Check-In: How Wild Are Your Feet?
Consider these questions:
How is your balance?
Can your toes splay naturally (do you see space between them)?
Does your big toe point forward, or has it shifted inward?
Can you hover your heels off the ground while keeping balance?
Can you move each toe independently, like you can with your fingers?
Think of your feet as the roots of a tree — when they’re strong and grounded, the whole tree thrives. A healthy foot foundation doesn’t just support your ability to stand, walk and balance, it influences your entire well-being.
Nature is full of inspiration. The silent grace of a cat’s padded steps, the unwavering agility of a mountain goat, the razor-sharp precision of an owl’s talons — each foot is a masterpiece of evolution, designed for strength, balance and purpose.
"The human foot is a masterpiece of engineering and a work of art." – Leonardo da Vinci.
Your feet were crafted for mastery. They were meant to sense, adapt and move, feeling every stone, every grain of soil, every shift in the earth beneath them. But modern life has dulled their power, confining them in stiff soles and muting their ability to connect with the world. Rewilding is about restoring that lost connection.
Rewilding your feet is a journey that gradually rebuilds strength, mobility and sensory awareness. No matter your age or starting point, it’s never too late to reclaim what was once instinctive. Small changes today can lead to better balance, greater freedom, and lasting well-being. One step at a time, you can rewild the way you — and your feet — experience the world.
May well-being always inform and guide your next step....
written by: Jennifer Reuter