First-time Pilates clients are sometimes surprised to be asked to remove their shoes, but there are good reasons for freeing the feet in Pilates.
Safety
Especially when working out on the Pilates equipment, shoes can be a safety hazard. They can slip off the Reformer footbar or Wunda Chair pedal, potentially causing serious injury. There’s also the possibility of stepping on or kicking your instructor or another student—bare feet or socks are kinder!
Hygiene
Remember, your feet will be placed on the same equipment as the rest of your body—during a Reformer workout, for example, feet go on the footbar, headrest, and carriage, and you’ll be touching those places with your hands as well.
Equipment Care
Shoes can damage the upholstery on the mat or other apparatus, shortening the life of the equipment. They also play havoc with the straps of the Reformer or leg springs. Equipment is expensive, so whether it’s yours or your teacher’s, you’ll want to take good care of it.
Unlocking the Feet
Most importantly, Pilates should work the intrinsic muscles of the feet—an almost impossible task if they’re bound up in restrictive shoes. It’s important to be able to curl your toes and arches, flex your toes back, and feel the floor or apparatus securely. Shoes can also restrict ankle mobility: if you can’t rise all the way up onto your metatarsals, your shoes are too restrictive to give you an optimum calf workout and stretch.
Footwear Options
Bare feet are great for movement, but they can be cold, and in a studio setting they’re a hygiene issue. Socks make it easier for instructors to correct your foot placement and they’re hygienic, but they may cause you to slip on some apparati. Your instructor may prefer you to remove your socks for certain exercises, especially on the Wunda chair.
Grippy socks are a great option for hygiene and safety. They have dots or patterns on the soles that can help to prevent slipping. Some also have individual toes, which can improve stability and grip. Look for brands like ToeSox and abiandjoseph.
Jazz or ballet shoes are another option for those who need more support. Because they’re designed for dance, they have flexible soles and non-restrictive ankles, and they may provide some slip-resistance—try them out first. Some manufacturers have also produced Pilates shoes specifically designed for freedom of movement.
Whatever footwear you choose, pay attention to giving your feet a good stretch, working your arches, and being mindful of alignment in your Pilates practice, and you’ll reap tremendous benefits.
Elisabeth Marshall - Elisabeth Marshall is a certified Pilates instructor with an interest in anatomy and biomechanics, imagery, and bodywork. She taught ...
