If you’re trying out kickboxing for the first time, you probably have lots of questions. I sure did! One of the many things I wondered about was what to wear on my feet. So before I stepped foot into that kickboxing class, I did my research and found the answers.
In cardio kickboxing classes where fitness is the focus, participants will typically wear lightweight, athletic shoes. But in traditional kickboxing, most schools and dojos prohibit wearing shoes in order to protect the training mats and to avoid injuries. Some schools and gyms will allow select types of footwear if they are designed specifically for kickboxing.
In this article, we’ll go over the best shoes to wear for cardio kickboxing. We’ll also discuss what types of shoes and foot protection you could be permitted to wear in a traditional kickboxing school. First, let’s take a look at cardio kickboxing footwear.
Cardio Kickboxing Footwear
Cardio kickboxing is a type of group fitness class that is often taught in a club or gym where other types of fitness classes are held. These classes typically teach kickboxing skills without the use of punching bags. With a concentration on fitness, many of the norms and regulations you would have in a real kickboxing gym are put aside. One of these norms being the requirement to train shoeless.
Since you won’t be kicking any actual people, there’s no concern that someone could be injured from a shoe in the face. Not to mention, these gyms don’t normally have expensive mats that could be damaged by shoes. But even though your cardio kickboxing class might allow shoes, there are certain types of shoes that will be better suited for your class to give you the best experience possible.
In kickboxing you will be pivoting on your toes often, so you will want a lightweight shoe that has a thin, flexible sole with a good amount of grip to resist slipping. It’s also helpful to have a breathable upper since these classes get pretty hot and sweaty. Stay away from shoes with a lot of tread or any lift in the heel. In this case simplicity will be your friend.
My favorite shoe for any fitness class involving a lot of pivoting and jumping is this women’s cross training shoe. These have a pivot point on the bottom of the shoe that makes it super easy to twist and turn. They also have the perfect amount of arch and heel support, as well as what they call a “dual impact” midsole that gives you plenty of cushion for your jump kicks. These shoes are engineered specifically for a women’s foot shape and build.
The Nobull training shoe is a great pick for men doing any type of cross training or cardio kickboxing. They are flexible, breathable, and really durable as well as being extremely comfortable. Check the price here.
Footwear for Traditional Kickboxing Schools and Gyms
If you are training at a more traditional kickboxing school, most likely you will not be permitted to wear shoes in class. But many gyms will make exceptions for certain types of shoes. Let’s take a look at the shoes that you could be allowed to wear in kickboxing.
Sparring Shoes
One type of shoe that may be permitted at your kickboxing gym is a sparring shoe. If shoes are allowed at all in a match, these are the shoes competitive kickboxers will wear. Sparring shoes are typically made of foam so they are very flexible and lightweight. They often have the heel, ball of foot, and toe cut out for better grip. If you plan to do some heavy sparring and want to avoid bruises on your feet, these can be a good option if they’re allowed. Here is an example of a vinyl covered sparring shoe with ankle support and an elastic strap to ensure they stay on your feet in the ring.
Toe Shoes
You know those shoes that you see people wearing that have toes built into them? When I first saw these shoes that look like feet I thought “what are those things!???” I discovered these funny looking shoes are called Toe Shoes or Minimalist Shoes. They are also referred to as “barefoot shoes” because they are designed to feel and perform as if you were barefoot. They are often thought of as a trail running shoe but they are great for all kinds of training.
Many people that start wearing this type of shoe never want to go back to wearing regular shoes. Barefoot shoes provide many benefits. Some of these benefits include:
- increased strength in the muscles
- ligaments and tendons of the foot
- improved balance
- improved short term memory
- improved blood circulation
- prevention of injuries such as plantar fasciitis.
These shoes are extremely flexible and because they don’t have a hard sole like traditional athletic shoes, they are sometimes permitted in dojos and kickboxing gyms because they won’t harm the mats.
The drawback to these shoes is their lack of ankle support. But if you prefer a barefoot feel without actually going barefoot, these shoes could be a great option for you.
These Whitin Men’s Minimalist shoes are a great price for the quality and comfort they offer. And they have the added benefit of a removable sock liner! They come in women’s sizes also. Check out the Women’s Whitin Minimalist Shoe here.
If you are doing kickboxing at your own house or at a gym that does allow shoes, there are some other types of shoes that are an even better option for training. Let’s take a look at those shoes and how they would be beneficial to you and your kickboxing training.
Martial Arts Shoes
Keep in mind that sparring with any of these shoes could hurt your partner, so in my opinion these shoes are best used for training on a punching bag or kick pads.
Martial arts shoes are designed specifically for practicing the martial arts such as Karate, Jujitsu, and Tae kwon do- all of which emphasize kicking movements. This is why martial arts shoes can also be an excellent choice for kickboxing training. This type of shoe is normally made for indoors. They are lightweight, flexible shoes made from soft leather.
Martial arts shoes are typically constructed without laces, or they will have a lace cover to keep laces hidden and out of the way. Many have pivot points on the sole of the shoe that allow for easy turns and foot movement. The rubber sole provides the traction needed to kick without slipping.
The Adidas Martial Arts shoe has all these advantages to make for a great kickboxing training shoe. These are unisex, so if you are a female be sure to order one size smaller than you normally would. For example, if you normally wear a 7 you’ll need a size 6. Check the price of these shoes here.
MMA/Wrestling Shoes
Wrestling shoes are often used in MMA because they have so many attributes that will also contribute to a great MMA training experience. The attributes in wrestling shoes also make them perfect for kickboxing training. Because they are made to be extra lightweight, you can snap those kicks and move quickly with ease. The thin, rubber sole provides plenty of grip on the mat to avoid slipping. They have a high-top upper that gives extra support for the ankle.
You will also see this type of shoe advertised as a weightlifting shoe because the thin flat sole is perfect for this type of training as well. This makes for a really great versatile shoe if you are supplementing your kickboxing training with weightlifting. I love the Stingray Escape. They’re extremely light and durable. For men check the price of the Stingrays here. Check out the women’s Stingray here.
Shoeless Options
If you absolutely cannot wear any shoes at your kickboxing gym, there are a few other options to protect your feet. Let’s take a look at what’s available.
Non-slip socks
Non-slip socks are a good choice if your goal is to keep your feet cootie free. It is true that foot fungus can be easily spread in a gym setting. Wearing a regular sock would be very unsafe because they would cause you to slip and slide all over the floor. Non-slip socks provide protection from athletes foot and skin disorders while also keeping you upright on the mat. You will want an extra grippy and fitted sock like these.
Foot Grips
Foot grips are like an anti slip neoprene sock. Some foot grips are toeless, and some have a heel cut out. Most foot grips are washable so they will help to keep the foot fungus at bay. They are designed to incorporate compression and stabilize the ankle much more than a regular sock. These are a perfect compromise if you are unable to wear shoes in your training. They will give you some joint support, protection from bruises and fungus and bacteria on the floor, and they will help to improve balance and control on slippery surfaces.
Here is a pair of anti slip socks that I love. They don’t have any cutouts in the toe or heel so they provide total protection from any heebie jeebies. The bottom of the sock is slick enough to allow me to pivot easily, yet they have plenty of grip to keep me upright and avoid falls. Check them out here.
Ankle Support Guards
Ankle supports or ankle wraps are a more convenient alternative to ankle wraps. These are similar to a support sock, but they are always toeless and have a heel cut out. Just like support socks, they provide compression and support for your ankles and have anti-slip grips on the soles to keep you stable on the mat. The advantage that ankle guards have over foot wraps is how quick and easy they are to put on. Foot wraps take some time to put on and some kickboxers avoid using them altogether because of this. This can put you at a higher risk for all kinds of injuries. With ankle support guards you can have all of the advantages of an ankle wrap without having to spend your valuable time wrapping. These ankle guards have the added benefit of a gel padding to provide extra protection.
Foot wraps
Traditional kickboxers use foot wraps to support and protect their feet and ankles. There are a couple of different types of footwraps available. Traditional footwraps are made of long thin fabric with a loop at one end and Velcro at the other end. This type of foot wrap will take a little bit of time to put on. The loop goes around the big toe and then the fabric is wrapped snugly around the foot and ankle. Some wraps are elasticized to improve the fit and comfort. Foot wraps and hand wraps can be used interchangeably. They are essentially the exact same thing. Just be sure to get a wrap that is 180” or more for wrapping the feet.
How to Wrap Your Feet for Kickboxing
- Place the loop around the big toe.
- Wrap the fabric snugly over the top of your foot just below the toes, in the direction of the baby toe.
- Wrap the fabric under the ball of the foot and then back over the top of the foot approximately 8-10 times, gradually working the fabric down the foot toward the ankle.
- When you have reached the heel, bring the wrap up around the base of the ankle once, then pull over the top of the foot and then under the arch.
- Bring the wrap back up and around the ankle again in a figure eight pattern around the ankle, over and under the foot, back up and around the ankle, repeating this step until you have reached the end of the material.
- Once you reach the end of the wrap, attach the velcro end to the material on the ankle.
Now let’s take a look at the problems you might encounter if you kickbox barefoot.
The Cons of Kickboxing Barefoot
Your gym might prohibit shoes but there are many reasons not to go completely barefoot when kickboxing. WIth the many negative effects that come with barefoot kickboxing, you might want to consider one of the options listed above to protect your feet. Let’s take a look at some of the cons of kickboxing barefoot so that you can decide for yourself.
Injuries from Kickboxing Barefoot
Although kickboxing completely barefoot is very common, this also frequently leads to a variety of different injuries. Here are some of the most common injuries kickboxing without foot protection can lead to.
Bruises
If you are kickboxing without shoes or ankle guards, there is no doubt you will experience some bruising. This can occur when kicking a heavy bag, but more commonly happens in sparring. It is the goal in sparring to strike an area of your partner that is padded, but in many instances your kick will land on an unintended area of the body like an elbow. When your foot or ankle makes contact with a hard surface such as an elbow, the blood vessels in the skin will become damaged which creates a bruise. Most bruises are minor and heal on their own, but in rare cases a severe bruise should be examined by a doctor.
Toenail Avulsions
When a toenail is detached from the toe this is called a toenail avulsion. This can easily occur in sparring barefoot if your toenail catches on fabric or the edge of your partners protective padding. Some toenail avulsions need to be reattached to promote proper healing.
Ankle Sprains
An ankle sprain often results from the foot rolling under the ankle, causing the ligaments in the side of the ankle to tear. Kickboxing without any ankle support puts you at a much higher risk for sprains. And a sprained ankle can take you out of kickboxing for quite a long time considering that you must wait until the sprain is completely healed before returning to your training routine. A mild ankle sprain will take one to three weeks to heal. A very severe ankle sprain can take up to six months to heal!
Fractures
A fracture can occur easily when kicking an object with an unprotected foot. Of course the more severe the fracture, the longer it will take to heal. But typically a fracture can take up to eight weeks or more to mend with proper care and treatment.
Plantar Fasciitis
Plantar fasciitis is the inflammation of the band of tissue that connects your heel bone to your toes. This tissue can get inflamed from overuse and repetitive movement in pivoting and elevating on your toes to kick. This condition is much more common in kickboxers who do not wear shoes or foot supports.
Tendon Sheath Trauma
This condition can occur when the tendons on the top or side of the foot are injured, causing the tendon sheath surrounding the tendons to become inflamed. With proper treatment and rest, you can fully recover from tendon sheath trauma. You can do permanent damage to the tendon if it is not allowed to heal. Tendon sheath trauma can often be avoided by wearing protective foot coverings and practicing proper kicking techniques.
Skin Conditions and Infections From Kickboxing Barefoot
Athletes Foot
Athlete’s foot is a foot fungus that can be spread through a break in the skin. If someone at your gym has foot fungus and goes barefoot, that foot fungus could easily enter even the slightest crack in your skin if you are also barefoot. It presents itself as an itchy annoying skin colored rash that at times can also cause blisters on the feet. There are over the counter sprays that can quickly treat the problem. You can prevent getting athlete’s foot by wearing shoes, or foot grips that completely cover your feet, or by using an anti-fungal spray on your feet before leaving the gym.
Staph Infection
Staph infection is transmitted through open cuts and sores. If someone had a staph infection at your gym, the staph bacteria can live on the gym mat long enough to be spread to others. This infection can be lethal if it gets into the bloodstream and therefore should be treated right away. Again, wearing some type of foot protection or at the very least, covering any open sores can greatly reduce your chances of getting a staph infection while kickboxing.
Plantar Warts
Plantar warts are skin-colored bumps speckled with tiny black dots commonly found on the soles of the feet. These warts can also be spread from training barefoot on a dirty gym floor. They are easily treatable by an over the counter medicine such as Compound W. They can also be avoided by wearing foot coverings of some kind.
How to Avoid Injuries and Skin Conditions if Your Gym Prohibits Shoes
Nobody wants a nasty rash or sprained ankle to hold them back from their training. To stay healthy (and happy), here is a list of some of the things you can do to to fend off foot problems from the gym.
- Wrap feet
- Wear foot grips
- Ask if barefoot shoes/ toe shoes are permitted
- Learn and practice proper technique
- Inquire with gym as to how often mats are sanitized
- Cover all open cuts and wounds
- Spray feet with antifungal after training
- Shower/wash feet well with soap after training
Should You Kickbox Barefoot?
As you can see, there are many negative aspects to kickboxing barefoot. Kickboxing barefoot is not recommended. It will make you more susceptible to injuries such as, sprains, fractures, and plantar fasciitis. It can also leave you vulnerable to skin conditions such as plantar warts, athlete’s foot, and staph infection. You can reduce your susceptibility to all of these by wearing shoes or neoprene foot grips.
Be sure to ask your gym how often they sanitize the mats, always spray your feet down with anti-fungal spray, and scrub down in the shower after training,
Kickboxing is a great workout with many amazing benefits, but if you don’t take precautions to protect yourself from injuries and infections you’ll be stuck on the sidelines. Work hard, have fun, but be safe!