Table of ContentsView AllTable of ContentsBenefitsHow to StartRisksWho Should AvoidTips

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Table of Contents

Benefits

How to Start

Risks

Who Should Avoid

Tips

Walking barefoot can offer surprising health benefits. Taking time each day to walk barefoot or step outside and put your feet in the grass can improve your physical and mental health.

Walking without shoes can strengthen the muscles of the feet and legs and improve balance and posture. Letting bare feet touch the ground outdoors, a practice called grounding, can decrease stress and improve mental health.

However, forgoing shoes may not be right for people with certain health conditions.

1. Restores Natural Walking Patterns

When young children are first learning to walk, parents are encouraged to allow them to walk barefoot. Barefoot walking has positive effects not only on the growth and development of small feet but also on children’s walking patterns.

In adults, walking barefoot may help restore a natural walking pattern. Wearing heavily cushioned shoes can alter the way the foot lands on the ground when walking. People who walked barefoot on a regular basis were found to put more pressure on the middle of their feet and toe area than on their heels.

Walking without shoes also causes you to walk in a lighter manner, with less impact per step.

2. Strengthens Foot and Leg Muscles

Taking off your shoes andwalkingcan help strengthen themuscles of the feet and legs. People who run without shoes have larger leg and foot muscles.

3. Improves Foot Mechanics and Ankle Range of Motion

People who forgo shoes regularly tend to have wider feet, fewer toe and foot abnormalities, and higher arches.Their big toes tend to point straighter, creating a lower hallux angle, or angle between the big toe and other toes. In people with larger hallux angles, the big toe points or bends toward the other toes, like in the case ofbunions.

In young children, forgoing shoes can benefit their foot development.

4. Boosts Balance and Posture

Walking barefoot can improve balance. Older people who are more prone to falls may be more stable on their feet without shoes. Training without shoes could help strengthen the muscles that help with balance, thus preventing more falls.

Posture and balance originate from the foot, which includes multiple bones, joints, and ligaments. When these are functioning properly, posture improves. People who walk barefoot or wear minimalist shoes, like barefoot running shoes, mayimprove their posture.

5. Reduces Stress

Stepping outside and exploring nature while barefoot can help reduce stress. People refer to this asgrounding, in which the body comes in direct contact with the surface of the Earth. Walking in grass, smashing your toes into dirt, or sinking your heels into sand can have a positive effect on the body and its stress response.

A grounding practice may improve sleep, reduce pain, and shift the body away from a “flight or flight” sympathetic nervous system response to stress to a “rest and reset” parasympathetic response.

6. Helps Certain Mental Health Conditions

Spending time in nature can have a positive effect on mental health. Walking barefoot is a way to reconnect to nature. People who spent time in nature experienced less anxiety and fewer symptoms of depression.

Adolescents who walked barefoot regularly also had improved cognition and a decrease in stress.

When and Where to Walk Barefoot

New to barefoot walking? Start slowly. The muscles of your feet and legs may not be used to walking without shoes for extended periods. Walk for short periods while you adjust.

Choose a safe surface. You want to make sure that you won’t injure yourself without shoes. If you are in a city, walk with shoes to a park, then take your shoes off when you arrive and walk around in areas where you can see the ground clearly and avoid any hazards.

Depending on the surface, your feet may also need to develop calluses (patches of thickened skin) before walking barefoot is comfortable.

What Are the Risks?

Though walking barefoot can offer benefits, it can carry some risks such as:

Who Should Avoid Walking Barefoot?

People with diabetes should wear socks and shoes, even indoors.Nerve damage and poor blood flow due to diabetes can increase the risk of injury, which can lead tofoot ulcers.

Although walking barefoot can improve balance, older people at risk of falls should take caution while walking barefoot. Slippery or uneven surfaces can increase the risk of falling. Walking with minimalist footwear, such as barefoot running shoes, may help you transition to walking barefoot.

People withplantar fasciitismay find that walking barefoot aggravates their condition. In plantar fasciitis, the tough tissue at the bottom of the foot that connects the heel to the toes is inflamed. However, some evidence suggests that slowly easing into a barefoot walking/running routine can improve plantar fasciitis.

Other Tips for Exercising Barefoot

Other things to remember when beginning a barefoot exercise routine include:

Summary

Walking barefoot can offer physical and mental benefits. Going without shoes can help you return to a normal walking pattern, increase strength in your feet and legs, decrease stress, and improve mental health. If you are new to barefoot walking, begin slowly.

The risks of barefoot walking include small cuts and scrapes, conditions like athlete’s foot, and joint/bone injuries. People who are older or who have certain conditions, like plantar fasciitis or diabetes, should exercise caution or avoid walking barefoot.

Other tips for walking barefoot include maintaining good foot hygiene, easing up if you feel pain or discomfort, practicing at home or indoors first, and making sure the surfaces you walk on are safe for bare feet.

17 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wang Y, Jiang H, Yu L, et al.Understanding the role of children’s footwear on children’s feet and gait development: a systematic scoping review.Healthcare (Basel). 2023;11(10):1418. doi:10.3390/healthcare11101418Hollander K, Heidt C, Van Der Zwaard BC, et al.Long-term effects of habitual barefoot running and walking: a systematic review.Med Sci Sports Exerc. 2017;49(4):752-762. doi:10.1249/MSS.0000000000001141Wallace IJ, Koch E, Holowka NB, Lieberman DE.Heel impact forces during barefoot versus minimally shod walking among Tarahumara subsistence farmers and urban Americans.R Soc Open Sci. 2018;5(3):180044. doi:10.1098/rsos.180044Chen TLW, Sze LKY, Davis IS, Cheung RTH.Effects of training in minimalist shoes on the intrinsic and extrinsic foot muscle volume.Clin Biomech (Bristol). 2016;36:8-13. doi:10.1016/j.clinbiomech.2016.05.010López NR, Gómez RM, Valderrama MM, et al.Biomechanical analysis of barefoot walking and three different sports footwear in children aged between 4 and 6 years old.PLoS One. 2023;18(9):e0291056. Published 2023 Sep 5. doi:10.1371/journal.pone.0291056Ren X, Kebbach M, Bruhn S, et al.Barefoot walking is more stable in the gait of balance recovery in older adults.BMC Geriatr. 2022;22(1):904. doi:10.1186/s12877-022-03628-wGabriel A, Fuchs K, Haller B, et al.A four-week minimalist shoe walking intervention influences foot posture and balance in young adults—a randomized controlled trial.PLoS One. 2024;19(6):e0304640. doi:10.1371/journal.pone.0304640Oschman J, Chevalier G, Brown R.The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases.J Inflamm Res. 2015;8:83-96. doi:10.2147/JIR.S69656Jimenez MP, DeVille NV, Elliott EG, et al.Associations between nature exposure and health: a review of the evidence.Int J Environ Res Public Health. 2021;18(9):4790. doi:10.3390/ijerph18094790Kim T, Seo DY, Bae JH, Han J.Barefoot walking improves cognitive ability in adolescents.Korean J Physiol Pharmacol. 2024;28(4):295-302. doi:10.4196/kjpp.2024.28.4.295Society for Barefoot Living.Getting started.American Diabetes Association.8 tips to protect your feet with diabetes.Harvard Health Publishing.Athlete’s foot (tinea pedis).Centers for Disease Control and Prevention.Your feet and diabetes.Hirpha N, Tatiparthi R, Mulugeta T.Diabetic foot self-care practices among adult diabetic patients: a descriptive cross-sectional study.Diabetes Metab Syndr Obes. 2020;13:4779-4786. doi:10.2147/DMSO.S285929Petersen E, Zech A, Hamacher D.Walking barefoot vs. with minimalist footwear — influence on gait in younger and older adults.BMC Geriatr. 2020;20(1):88. doi:10.1186/s12877-020-1486-3MacGabhann S, Kearney D, Perrem N, Francis P.Barefoot running on grass as a potential treatment for plantar fasciitis: a prospective case series.Int J Environ Res Public Health. 2022;19(23):15466. doi:10.3390/ijerph192315466

17 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wang Y, Jiang H, Yu L, et al.Understanding the role of children’s footwear on children’s feet and gait development: a systematic scoping review.Healthcare (Basel). 2023;11(10):1418. doi:10.3390/healthcare11101418Hollander K, Heidt C, Van Der Zwaard BC, et al.Long-term effects of habitual barefoot running and walking: a systematic review.Med Sci Sports Exerc. 2017;49(4):752-762. doi:10.1249/MSS.0000000000001141Wallace IJ, Koch E, Holowka NB, Lieberman DE.Heel impact forces during barefoot versus minimally shod walking among Tarahumara subsistence farmers and urban Americans.R Soc Open Sci. 2018;5(3):180044. doi:10.1098/rsos.180044Chen TLW, Sze LKY, Davis IS, Cheung RTH.Effects of training in minimalist shoes on the intrinsic and extrinsic foot muscle volume.Clin Biomech (Bristol). 2016;36:8-13. doi:10.1016/j.clinbiomech.2016.05.010López NR, Gómez RM, Valderrama MM, et al.Biomechanical analysis of barefoot walking and three different sports footwear in children aged between 4 and 6 years old.PLoS One. 2023;18(9):e0291056. Published 2023 Sep 5. doi:10.1371/journal.pone.0291056Ren X, Kebbach M, Bruhn S, et al.Barefoot walking is more stable in the gait of balance recovery in older adults.BMC Geriatr. 2022;22(1):904. doi:10.1186/s12877-022-03628-wGabriel A, Fuchs K, Haller B, et al.A four-week minimalist shoe walking intervention influences foot posture and balance in young adults—a randomized controlled trial.PLoS One. 2024;19(6):e0304640. doi:10.1371/journal.pone.0304640Oschman J, Chevalier G, Brown R.The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases.J Inflamm Res. 2015;8:83-96. doi:10.2147/JIR.S69656Jimenez MP, DeVille NV, Elliott EG, et al.Associations between nature exposure and health: a review of the evidence.Int J Environ Res Public Health. 2021;18(9):4790. doi:10.3390/ijerph18094790Kim T, Seo DY, Bae JH, Han J.Barefoot walking improves cognitive ability in adolescents.Korean J Physiol Pharmacol. 2024;28(4):295-302. doi:10.4196/kjpp.2024.28.4.295Society for Barefoot Living.Getting started.American Diabetes Association.8 tips to protect your feet with diabetes.Harvard Health Publishing.Athlete’s foot (tinea pedis).Centers for Disease Control and Prevention.Your feet and diabetes.Hirpha N, Tatiparthi R, Mulugeta T.Diabetic foot self-care practices among adult diabetic patients: a descriptive cross-sectional study.Diabetes Metab Syndr Obes. 2020;13:4779-4786. doi:10.2147/DMSO.S285929Petersen E, Zech A, Hamacher D.Walking barefoot vs. with minimalist footwear — influence on gait in younger and older adults.BMC Geriatr. 2020;20(1):88. doi:10.1186/s12877-020-1486-3MacGabhann S, Kearney D, Perrem N, Francis P.Barefoot running on grass as a potential treatment for plantar fasciitis: a prospective case series.Int J Environ Res Public Health. 2022;19(23):15466. doi:10.3390/ijerph192315466

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Wang Y, Jiang H, Yu L, et al.Understanding the role of children’s footwear on children’s feet and gait development: a systematic scoping review.Healthcare (Basel). 2023;11(10):1418. doi:10.3390/healthcare11101418Hollander K, Heidt C, Van Der Zwaard BC, et al.Long-term effects of habitual barefoot running and walking: a systematic review.Med Sci Sports Exerc. 2017;49(4):752-762. doi:10.1249/MSS.0000000000001141Wallace IJ, Koch E, Holowka NB, Lieberman DE.Heel impact forces during barefoot versus minimally shod walking among Tarahumara subsistence farmers and urban Americans.R Soc Open Sci. 2018;5(3):180044. doi:10.1098/rsos.180044Chen TLW, Sze LKY, Davis IS, Cheung RTH.Effects of training in minimalist shoes on the intrinsic and extrinsic foot muscle volume.Clin Biomech (Bristol). 2016;36:8-13. doi:10.1016/j.clinbiomech.2016.05.010López NR, Gómez RM, Valderrama MM, et al.Biomechanical analysis of barefoot walking and three different sports footwear in children aged between 4 and 6 years old.PLoS One. 2023;18(9):e0291056. Published 2023 Sep 5. doi:10.1371/journal.pone.0291056Ren X, Kebbach M, Bruhn S, et al.Barefoot walking is more stable in the gait of balance recovery in older adults.BMC Geriatr. 2022;22(1):904. doi:10.1186/s12877-022-03628-wGabriel A, Fuchs K, Haller B, et al.A four-week minimalist shoe walking intervention influences foot posture and balance in young adults—a randomized controlled trial.PLoS One. 2024;19(6):e0304640. doi:10.1371/journal.pone.0304640Oschman J, Chevalier G, Brown R.The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases.J Inflamm Res. 2015;8:83-96. doi:10.2147/JIR.S69656Jimenez MP, DeVille NV, Elliott EG, et al.Associations between nature exposure and health: a review of the evidence.Int J Environ Res Public Health. 2021;18(9):4790. doi:10.3390/ijerph18094790Kim T, Seo DY, Bae JH, Han J.Barefoot walking improves cognitive ability in adolescents.Korean J Physiol Pharmacol. 2024;28(4):295-302. doi:10.4196/kjpp.2024.28.4.295Society for Barefoot Living.Getting started.American Diabetes Association.8 tips to protect your feet with diabetes.Harvard Health Publishing.Athlete’s foot (tinea pedis).Centers for Disease Control and Prevention.Your feet and diabetes.Hirpha N, Tatiparthi R, Mulugeta T.Diabetic foot self-care practices among adult diabetic patients: a descriptive cross-sectional study.Diabetes Metab Syndr Obes. 2020;13:4779-4786. doi:10.2147/DMSO.S285929Petersen E, Zech A, Hamacher D.Walking barefoot vs. with minimalist footwear — influence on gait in younger and older adults.BMC Geriatr. 2020;20(1):88. doi:10.1186/s12877-020-1486-3MacGabhann S, Kearney D, Perrem N, Francis P.Barefoot running on grass as a potential treatment for plantar fasciitis: a prospective case series.Int J Environ Res Public Health. 2022;19(23):15466. doi:10.3390/ijerph192315466

Wang Y, Jiang H, Yu L, et al.Understanding the role of children’s footwear on children’s feet and gait development: a systematic scoping review.Healthcare (Basel). 2023;11(10):1418. doi:10.3390/healthcare11101418

Hollander K, Heidt C, Van Der Zwaard BC, et al.Long-term effects of habitual barefoot running and walking: a systematic review.Med Sci Sports Exerc. 2017;49(4):752-762. doi:10.1249/MSS.0000000000001141

Wallace IJ, Koch E, Holowka NB, Lieberman DE.Heel impact forces during barefoot versus minimally shod walking among Tarahumara subsistence farmers and urban Americans.R Soc Open Sci. 2018;5(3):180044. doi:10.1098/rsos.180044

Chen TLW, Sze LKY, Davis IS, Cheung RTH.Effects of training in minimalist shoes on the intrinsic and extrinsic foot muscle volume.Clin Biomech (Bristol). 2016;36:8-13. doi:10.1016/j.clinbiomech.2016.05.010

López NR, Gómez RM, Valderrama MM, et al.Biomechanical analysis of barefoot walking and three different sports footwear in children aged between 4 and 6 years old.PLoS One. 2023;18(9):e0291056. Published 2023 Sep 5. doi:10.1371/journal.pone.0291056

Ren X, Kebbach M, Bruhn S, et al.Barefoot walking is more stable in the gait of balance recovery in older adults.BMC Geriatr. 2022;22(1):904. doi:10.1186/s12877-022-03628-w

Gabriel A, Fuchs K, Haller B, et al.A four-week minimalist shoe walking intervention influences foot posture and balance in young adults—a randomized controlled trial.PLoS One. 2024;19(6):e0304640. doi:10.1371/journal.pone.0304640

Oschman J, Chevalier G, Brown R.The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases.J Inflamm Res. 2015;8:83-96. doi:10.2147/JIR.S69656

Jimenez MP, DeVille NV, Elliott EG, et al.Associations between nature exposure and health: a review of the evidence.Int J Environ Res Public Health. 2021;18(9):4790. doi:10.3390/ijerph18094790

Kim T, Seo DY, Bae JH, Han J.Barefoot walking improves cognitive ability in adolescents.Korean J Physiol Pharmacol. 2024;28(4):295-302. doi:10.4196/kjpp.2024.28.4.295

Society for Barefoot Living.Getting started.

American Diabetes Association.8 tips to protect your feet with diabetes.

Harvard Health Publishing.Athlete’s foot (tinea pedis).

Centers for Disease Control and Prevention.Your feet and diabetes.

Hirpha N, Tatiparthi R, Mulugeta T.Diabetic foot self-care practices among adult diabetic patients: a descriptive cross-sectional study.Diabetes Metab Syndr Obes. 2020;13:4779-4786. doi:10.2147/DMSO.S285929

Petersen E, Zech A, Hamacher D.Walking barefoot vs. with minimalist footwear — influence on gait in younger and older adults.BMC Geriatr. 2020;20(1):88. doi:10.1186/s12877-020-1486-3

MacGabhann S, Kearney D, Perrem N, Francis P.Barefoot running on grass as a potential treatment for plantar fasciitis: a prospective case series.Int J Environ Res Public Health. 2022;19(23):15466. doi:10.3390/ijerph192315466

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