Are There Benefits to Walking Barefoot?

Walking barefoot has recently grown in popularity. Proponents say it benefits your body and mind. But walking barefoot has its time and place. And it's not suitable for everyone. Humans started wearing shoes around 40,000 years ago to protect their feet from the elements. Since then, our shoes have become highly engineered with arch support, cushions, and shock absorbers. But have they become too supportive? While there are benefits of walking barefoot, there are also risks. 

What are the benefits of walking barefoot?

Walking barefoot has been shown to have several benefits. Here are a few of the benefits;

1. Strengthens foot and leg muscles 

Research suggests that children who walk barefoot may have stronger feet and fewer toe deformities. They may also have a more developed arch than those who often wear shoes. 

As we age, the muscles in our feet weaken, increasing the risk of falls. So taking a break from wearing shoes could give your foot muscles –– 29 of them, to be exact –– a workout. 

But there's a need for more research on barefoot walking in people of different ages. And going shoeless isn't the only way to strengthen foot and leg muscles. Switching to less supportive shoes makes a big difference. A 2021 study had adults switch from supportive footwear to minimal footwear. After 6 months, they had a 57% increase in foot strength.

2. Improves foot mechanics and ankle range of motion

Walking barefoot lets your feet move freely, which could improve your movement (foot mechanics). Research has shown improved foot structure, including a more defined arch and better mobility, in children who don't wear shoes for extended periods. Better foot mechanics can also mean fewer toe problems, such as bunions.

Barefoot walking can also change your gait or walking pattern. A study found that people who regularly walk barefoot tend to have wider feet than those who wear shoes. They may also have a shorter stride and bend their knees more when they walk. These changes reduce the impact when their feet touch the ground. However, the researchers noted that when people who usually wear shoes go barefoot, it can increase pressure on the bottom of their feet. 

3. Improves balance and posture 

Walking barefoot activates foot muscles and nerves that control balance and proprioception. Proprioception allows you to sense where your body is in space. It helps both balance and posture. As we age, improving balance is an important part of preventing falls. 

But a 2020 study found that, for older adults, wearing minimalist shoes was better than barefoot walking. It strengthened foot muscles and improved balance, while protecting the feet. 

The bottom line? Younger populations may benefit from barefoot walking for balance. Older populations should wear minimalist shoes to get the benefits without the risk of foot injuries.

4. Reduces stress 

Walking barefoot in the grass, dirt, or sand may help reduce stress and even inflammation. Having direct skin contact with the earth's surface, known as grounding, may transmit electrical charges to the body and elicit positive results. 

A very small study found that grounding helped improve mood and energy in massage therapists. Another study found that grounding helped reduce pain and inflammation. It even promoted wound healing. But there's a need for more research.

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