Here is a list of floor texture acupressure devices you can use to strengthen your feet while inside the house!
We spend a lot of time on surfaces that are smooth, hard, and sterile. If you are on uniform surfaces while inside and then in restrictive footwear outside, you have effectively eliminated all chance of using the tiny, intrinsic muscles in your feet – the muscles that support you. In other words, you end up with weak and underused feet, the surest way to foot pain and injury.
The best way to counteract this is by being barefoot or in barefoot shoes regularly on a variety of surfaces. But since modern life requires many of us to be indoors for long stretches (work, weather, being a caretaker, etc), it can be very helpful to bring the texture in with you! Like right now, – I am standing on a texture mat from Naboso as I type this. I am working, but I’m also using my standing muscles AND getting my feet stimulated from the mat!
If you are on the same un-stimulating surface all day every day, adding bumpy, gritty, and uneven texture to your home can help a surprising amount with foot pain. And it doesn’t take much to switch up for your environment. See the list below of ways you can add variety to your house, including some completely free ways!
Why Floor Texture Matters
Floor Texture (aka Uneven Terrain) does a few key things for your body.
- It Activates Intrinsic Muscles – these tiny muscles simply don’t get used on flat and level ground, but they play a huge role in stabilizing your body. In this research article, scientists discovered that many, many more muscles are involved when you walk on uneven terrain.
- It Stimulates Nerves – this has been shown to immediately improve posture and gait, and has the secondary benefit of calming the nervous system. This research review discusses how nerves in the soles of the feet impact gait and posture – it’s extremely jargon-y but makes some excellent points about the importance of functioning nerves in the feet.
- It Builds the Natural Fat Pad on Your Feet – pressure on the bottom of the foot send signals to your cells to lay down more tissue, resulting in a natural cushion that is full of oxygen and nerves. In this article, Biomechanist Katy Bowman discusses the benefits of calluses and how they develop – they’re not dead skin!
But there’s one other benefit to stepping on bumpy things – mechanotransduction. Mechanotransduction is the process by which cells respond to mechanical stimuli (external pressure from outside the cell). Essentially, when cells in your body get squished and pressed on during movement they respond by sending out signals – good signals. For example, when your bones are compressed, like during running, the beneficial hormone osteocalcin is created and sent out to make you feel better and think more clearly. To condense it even further – exposing your body to texture and uneven terrain benefits the very cells inside you, making them healthier and more productive. Truly, movement is life.
For more information I highly recommend reading Whole Body Barefoot, by Katy Bowman.
Simply walking outside barefoot does all of this for your feet and more (just make sure you veer off the path sometimes). But since I can’t be outside all the time, here are my favorite ways to get the benefits of uneven terrain, or acupressure) in my house.
Muffik Floor Mats
Use code ANYASFRIDAY20 for 20% off a Barefoot Kids Purchase
These Muffik floor mats from Barefoot Kids can be mixed and matched and moved about the house to provide texture wherever you want it. They are fun and colorful for kids, but also practical for adults! Some of them are soft and others hard, so make sure to read the product description on each of the sets. The nice thing about these is that they cover a lot of ground and are so portable. Keep in mind that soft surfaces require more energy to walk on and target small muscles. Hard surfaces are better for sensory stimulation and nervous system feedback.
Real Rock Mat
This real rock mat is exactly what I was looking for, but didn’t want to make myself. It is made of real smooth stones and is long and thin – perfect for a hallway or in front of the couch. It comes with some glue and a few replacement rocks in case any fall off, and I think it’s pretty.
It can feel hard on your feet if you’re not used to it, but I love it. It also is heavy, but they’re real rocks! So it kind of comes with the territory. We found that the bottom was a little slippery on our hard floor so we got a non-slip liner to put underneath and it has worked perfectly. I roll it up when I clean the floor, and then roll it back out again.
If you love this idea but want to save a little money you can DIY your own! Check out this excellent DIY Rock Mat tutorial from Wellness Mama for a how to. You’ll need a doormat, smooth stones, and epoxy glue.
Balance Beam
Another great tool to have in your house is a balance beam. Place it in your living room and get in the habit of walking across it whenever you pass! Balance beams challenge not only your foot strength, but your entire posterior chain (lower back down to your toes). And you can be creative with it to get continued benefit over time – try doing a dead lift, squat, or arm circles while you’re on it. Here are three options for ready made and high quality balance beams – all ship internationally:
- Magical Shoes Beam – I LOVE THIS BEAM. Use code ANYA for 10% off.
- Sole Freedom (Canada) – You can also find extra long balance beams at Sole Freedom and use 10OFFANYA for 10% off your first purchase
- Zauri (Spain)
Check out the Foot Collective on Instagram for inspiration on how to use balance beams! And, if you’re so inspired you can make yourself a cheap one with PVC pipe!
Naboso Mat
Use code ANYASREVIEWS10for 10% off the international Naboso store
Naboso Technology products are some of my favorite for foot stimulation. I move better when the nerves on the bottom of my feet are activated, and the small bumps on this Naboso Standing Desk mat do exactly that. I also use Naboso Insoles in my shoes to bring that sensation with me – especially in the winter when I’m not able to be barefoot outside. This technology is all about getting the nerves firing in your feet, which improves your posture and increases blood flow. Naboso was founded by Dr Emily Splichal, barefoot podiatrist.
