Since resuming cycling last year after a long hiatus, I've considered the foot retention vs free-footing from an "On the one hand... on the other hand" perspective.

FWIW, 30 years ago I rode with toe clips, often wearing Detto Pietros with cleats strapped in for longer rides and even some commutes where I had few or no stops. I was sold on toe clips, no question. In most urban areas and commutes I wore running shoes or casual shoes and kept the left foot unstrapped - out of habit I've always set the left foot down for stops in traffic. Still do, even though I'm currently riding platform pedals.

On the one hand, foot retention offers:

• Security
• Efficiency
• Consistency
• Safety

Or so goes the conventional wisdom.

First, the efficiency argument...

Consider the 2014 video by the folks at GCN that demonstrated only a marginal increase in efficiency for clipped in vs platform/flat pedals: "What Is The Most Efficient Pedalling Style? We Test Flat Vs. Clipless Pedals | GCN Does Science"

I was a bit surprised the difference was so marginal. Sure, any improvement is essential for competition. But for my mostly casual riding? I had to reconsider my old biases in favor of foot retention. (And, yep, I'm aware that some GCN test conditions might not be statistically significant or representative of riders who aren't primarily roadies. But they don't claim otherwise and invite rebuttals.)

Security?

During the past few months, I can't remember the last time my foot just slipped off a pedal and made any difference. A couple of times maybe, on really rough unpaved terrain - gravel and grass - where I preferred to keep my feet free to set down and keep my balance.

On the other hand (or foot), years ago I tended to pull up on the toe clips when I was tired, which ain't a good thing. The knee isn't designed to take that kind of strain. Riding platforms only for the past few months has reminded me to keep consistent downward pressure. So far I've experienced a minor knee twinge only once, on a group ride the other night where I was in the middle of the pack and couldn't vary my speed to suit my preferences without affecting the riders behind me. That's pretty good, considering how poor my conditioning was and the shape of my banged up knees from previous accidents. I'd like to keep it that way.

Safety?

Maybe. My worst fall years ago was during a crit when a fellow passing me clipped my front wheel with his back wheel. The strapped in toe clips ensured a sideways slide, without my legs flailing around. The road rash ran from my shoulder to my ankle. Painful, but nothing broken. Of course, I was only 20 years old and bounced easily back then. I had a few other falls, mostly whenever I'd try to ride my road bike on gravel, or just skidded on an unseen patch of sand and pebbles on turns, that sort of thing. I can't recall the toe clips actually retaining me because I didn't always wear the cleated shoes and strap in both feet securely.

And on the other other hand, I'd rather not fall at all, again, ever. Not even a little. At age 58, only a couple of years past needing a cane to walk after a car wreck busted up my back and neck, I can't consider any falls to be an acceptable risk in exchange for a perception of increased efficiency while using foot retention.

I can say that being able to quickly dab a foot down for balance has probably saved me from a few tumbles.

I've experienced one minor fall, more of a stumble, since resuming cycling last year. I was testing some new tires on various terrain to see how well they handled. I locked up the brakes on grass, figuring the tires would slide. Nope, not even a little. They dug in like cat claws on carpet. I went over the handlebar and landed on my feet. After briefly congratulating myself for my amazing accomplishment, I then stumbled over my bike and fell over sideways into an embarrassed heap on soft grass.

With luck, that'll be my last fall, ever.

While I wouldn't discourage the OP from using foot retention, having experienced that many falls (which the OP described, if only facetiously, as traumatic) would motivate me to return to platform pedals and free-footing it until I felt more confident and in top condition.

There's a maxim that claims "Practice makes perfect." But it's false. Perfect practice makes perfect. Poor training practices reinforce poor habits and can make a pursuit unsafe and rob us of the enjoyment of a pursuit, hobby or activity. If you're falling so often that you consider it a problem, then it is a problem. And maybe the solution, for now, is to skip the foot retention devices.

Now, less than six months into my return to cycling, I'm just beginning to feel like I'm in good enough condition to feel that sort of confidence. But sudden unanticipated back and neck spasms, asthma attacks and shortness of breath, etc., remind me that -- for me, at least -- free-footing it on platform pedals is best for me. For now. Subject to change, though not at whim.