Shoes off, dogs out — barefoot walking might just be the natural remedy you’ve been missing.
While most of us are used to ditching our shoes at the beach, experts say there are unexpected health benefits to doing the same in our daily routines.
“I’m a big advocate for going barefoot at home,” Dr. Robert Conenello, a licensed clinical podiatrist, told HuffPost.
He explained that the main benefit is strengthening the muscles in our feet, which tend to weaken as we age and wear shoes. These muscles are crucial for overall mobility, and when they deteriorate, it can lead to limited movement as we get older.
“Many of the pathologies that I see in my practice are due to the inability to engage these muscles for normal movements and metabolic efficiency,” Conenello said, noting that even socks can interfere with natural movement.
A 2021 study in Nature found that participants wearing minimalist footwear increased their foot strength by an average of 57.4% over six months, while also improving balance and lowering the risk of falls.
Walking barefoot can also help restore our natural walking patterns, also known as our gait.
“Our feet are actually really strong and resilient and can cope with the demands we place on them, but we don’t use them as nature intended,” Rina Harris, a functional podiatrist based in London, told National Geographic. “We have 33 joints in our feet, and [our feet] move on three different planes. So they’re meant to mold to the terrain we walk on.”
However, Harris noted that most modern shoes are relatively narrow, forcing toes to scrunch together due to limited space. This restricts the natural spread of our toes when walking, which can alter our gait and potentially lead to deformities like bunions over time.
And those cushioned midsoles? They can prevent you from using certain muscle groups and reduce sensory input, making it harder to feel the ground beneath you, which can contribute to poor posture and musculoskeletal issues.
Going barefoot might even offer some dermatological benefits.
“Walking barefoot at home … allows your skin to breathe, which can help prevent moisture buildup and reduce the risk of fungal infections like athlete’s foot,” Dr. Hannah Kopelman, who has a focus in dermatology, told HuffPost.
Some people also swear by direct skin contact with the Earth, claiming it works wonders for both body and mind.
Grounding, also known as earthing, is an ancient practice found in indigenous cultures worldwide and a cornerstone of traditional Chinese medicine, where barefoot walking was believed to stimulate the body’s energy flow, according to the Cleveland Clinic.
Modern proponents argue that many of today’s health problems stem from a lack of contact with the Earth, as shoes block the flow of essential electrons into and out of our bodies.
“We’re like a rechargeable battery,” Dr. Gaétan Chevalier, the director of The Earthing Institute, told Outside Magazine. “When we ground regularly, we build a reserve of electrons that our body can use. When the body lacks electrons, it’ll try to get them from another source that’ll cause the least amount of damage possible, such as our bones.”
Though research on earthing is limited, some health professionals suggest it may offer benefits as a mindfulness practice, helping people feel more connected to nature. Studies have shown that being physically connected to the Earth can deepen sleep, normalize the stress hormone cortisol, relax muscles and boost mood.
Should I go barefoot?
Before tossing your shoes for good, there are a few things to consider.
First, there’s the risk of injury — like stubbing your toe (because, let’s face it, it’s bound to happen). Over time, you could also develop problems like metatarsalgia, a condition that causes pain in the ball of the foot.
For some people, experts recommend keeping shoes on. If you’re dealing with preexisting foot pain, supportive footwear can reduce strain and prevent new aches from developing.
For example, “if you have pain on the inside of your foot, you’re going to roll a little bit more to the outside,” Dr. Daniel Stewart, a podiatric physician, told SELF. “That usually brings new issues to the table, because different tendons and ligaments are going to be working harder.”
As we age, the protective pads on the bottom of our feet can also thin or break down, which makes barefoot walking uncomfortable, especially on hard surfaces. In these cases, experts say it’s smart to replace that lost cushioning with shoes.
Additionally, if you have nerve damage or circulatory issues, barefoot walking — even indoors — might not be the best idea. Nerve damage could prevent you from feeling cuts or injuries, while poor circulation can slow down healing and make injuries more prone to infection.
And don’t forget about the potential hazards on the ground. Dust, pet dander, and cleaning chemicals can be irritants, and if you have sensitive skin or conditions like eczema, barefoot walking could cause flare-ups, according to Kopelman.
How to go barefoot safely
If you’re considering going barefoot, experts advise against jumping in too quickly by tackling long distances or challenging terrain right away.
“That’s like having your arm in a sling or in a cast for years on end. Then take your cast off, and the first thing you do is go out and play a game of tennis,” Galahad Clark, seventh-generation cobbler and founder of minimalist footwear brand Vivobarefoot, told National Geographic. “Of course, you’re going to hurt your arm if you do that.”
Jumping in too fast can overload muscles and tendons that haven’t been used, raising your risk of injuries like stress fractures, plantar fasciitis and Achilles tendonitis.
Instead, experts recommend easing in. Start by walking barefoot around your house, then progress to short outdoor walks on soft surfaces like grass or sand. Gradually increase your distance — “your feet will tell you when you’ve had enough,” Harris said.
