Katy Bowman - Whole Body Barefoot Transitioning Well to Minimal Footwear

WHOLE BODY BAREFOOT

TRANSITIONING WELL TO MINIMAL FOOTWEAR

KATY BOWMAN, M.S.

FOREWORD BY ERWAN LE CORRE

Copyright Katy Bowman 2015

Foreword Erwan Le Corre

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Printed in the United States of America.

First Printing, 2015

ISBN-13: 9780989653985

Library of Congress Control Number: 2014957182

Propriometrics Press: propriometricspress.com

Cover and Interior Design: Zsofi Koller, zsofikoller.com

Illustrations: Jillian Nicol

Cover images: J. Jurgensen Photography, shutterstock.com

The information in this book should not be used for diagnosis or treatment, or as a substitute for professional medical care. Please consult with your health care provider prior to attempting any treatment on yourself or another individual.

Publishers Cataloging-In-Publication Data
(Prepared by The Donohue Group, Inc.)

Bowman, Katy.

Whole body barefoot : transitioning well to minimal footwear / Katy Bowman ; foreword by Erwan Le Corre ; illustrations: Jillian Nicol.

pages : illustrations ; cm

Includes bibliographical references and index.

ISBN: 978-0-9896539-8-5

1. Shoes--Health aspects. 2. Foot--Movements. I. Le Corre, Erwan. II. Nicol, Jillian. III. Title.

RA779 .B69 2015

613.482 2014957182

For my feet, who have literally supported me
through thick and thin and ups and downs, and
have gotten me to where I am today.

Katy Bowman has done it once again. Her books and articles are always cutting-edge sources of practical advice that is easy to implement, and Whole Body Barefoot is no exception! As a barefoot/minimalist shoe advocate myself, I often struggle with guiding my clients through the often confusing process of making the transition without injury. But now I have a done-for-you guide that shows exactly how its done, from strengthening to stretching to shoe choice and more! This is a must-have book for anyone with feet.

Ben Greenfield, athlete and author of the New York Times Best Seller Beyond Training: Mastering Endurance, Health and Life

Her detailed approach to understanding barefoot biomechanics is impressive on its own, but there is much more. Katy does a wonderful job of offering useful exercises alongside constructive critique, and an absorbable lesson in physiology. This insightful book will lead you to clearly understand that it is not the product you do or do not use, but rather the role you play in your physical health. Read it.

Eric Goodman, DC, Founder of Foundation Training

Whether youre playing field sports or simply moving through daily life, success begins from the ground up. Whole Body Barefoot explains the why and provides the how-to in a logical, step-by-step plan to treat your feet and help you to move better.

Chip Morton, Pro Football Strength & Conditioning Coach, Cincinnati, Ohio

As an endurance sports coach, most ailments I see can be linked to the feet. I am always looking for resources to provide athletes with practical reasons and solutions to common foot-related issuessuch as duck feet and over-pronationand this book is one of the best Ive found!

Once again, Katy inspires us to take charge of our bodys shape and be proactive instead of reactiveand exercise alone wont cut it. Whether youre a clinician or amateur athlete, Whole Body Barefoot is a comprehensive guide on biomechanics, anatomy and movement that will make us all more aware and stronger from the feet up! I even discovered new things about my feet and form in this book, and will be putting to use Katys step-by-step guides on standing correctly, corrective exercises, and more.

Tawnee Prazak, MS, CSCS, endurance sports coach, strength training specialist, athlete, and host of the Endurance Planet podcast

Whole Body Barefoot delivers by taking the complex, whole-body, biomechanical issues of barefoot running and making it digestible for runners looking to begin barefoot running. I would highly recommend individuals looking to engage in barefoot running to read this book.

Joshua Stone, MA, ATC, PES, CES

In Whole Body Barefoot, Katy Bowman clearly outlines how most footwear changes the natural shape of our feet, and by extension, the function of our entire body. By applying the principles she teaches, you will be able to restore your foundation and prevent dysfunction. The is the best form of healing, and it is for all of us.

Ray McClanahan, DPM, creator of Correct Toes

Most people in the Paleo community have tried switching to more minimalist footwear, with varied success. Unfortunately, a lot of these new converts revert back to regular shoes after experiencing increased foot pain, back problems and plantar fasciitis. If only these poor folks had this book! Whole Body Barefoot is an indispensable guide for anyone looking to make the successful transition to minimalist footwear, with the added bonus of improving the function of their entire body!

Cain Credicott, Paleo Magazine

As Katy Bowman knowledgeablyand often humorously explains, the concepts of barefoot biomechanics and minimal footwear arent just about feet. Whole Body Barefoot offers a nuanced discussion of minimal shoes as just one potential component of a whole-body solution to what so often is really a whole-body problem.

Jordana Bieze Foster, Editor, Lower Extremity Review magazine