1. Restores Natural Walking Patterns
Walking barefoot 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.
2. Strengthens Foot and Leg Muscles
Taking off your shoes and walking can help strengthen the muscles 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.
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.
5. Reduces Stress
Stepping outside and exploring nature while barefoot can help reduce stress. People refer to this as grounding, in which the body comes in direct contact with the surface of the Earth.
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 with nature. People who spent time in nature experienced less anxiety and fewer symptoms of depression.
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.
What Are the Risks?
Although walking barefoot can offer benefits, it can carry some risks such as cuts, scrapes, bruises, fungus or other communicable diseases, and joint/bone injury.
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 to foot ulcers. Older people at risk of falls should take caution while walking barefoot. People with plantar fasciitis may find that walking barefoot aggravates their condition.
Other Tips for Exercising Barefoot
Other things to remember when beginning a barefoot exercise routine include: after each session, check for cuts and scrapes and tend to wounds as necessary; maintain good foot hygiene, like cleaning and drying your feet after being barefoot; ease up on the exercise if you feel new pain or discomfort; don’t go all out – begin your barefoot routine slowly until your feet adjust; try practicing at home or indoors first.
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.
