Can walking barefoot be healthy? Exploring the benefits and risks

September 21, 2025 •

3 min read

According to ancient practices and some modern research, reconnecting with the earth can offer numerous health benefits. But is this practice right for everyone? Exploring whether can walking barefoot be healthy involves a careful look at both the physical advantages and potential downsides.

Quick Summary

Walking barefoot can offer physical and mental benefits, such as strengthening feet, improving balance, and reducing stress through grounding. However, it also carries risks like injury and infection, and should be approached gradually, cautiously, and with consideration for individual health needs and environment.

Key Points

Strengthens Feet: Barefoot walking engages and strengthens the intrinsic muscles of the feet and ankles that are often underutilized in modern footwear.
Improves Balance: With more sensory feedback from the ground, barefoot walking can enhance your proprioception, leading to better balance and coordination.
Boosts Posture: It promotes a more natural foot strike and walking pattern, which can lead to improved overall alignment and reduce joint impact.
Reduces Stress: The practice of 'grounding' or 'earthing', by making direct contact with the earth, may help lower stress and inflammation.
Requires Caution: Risks include cuts, infections, and potential injury from uneven or contaminated surfaces, especially for those with certain health conditions.
Start Gradually: To transition safely, begin with short sessions on soft, clean surfaces like grass or carpet, and listen to your body to avoid overexertion.

The Benefits of Ditching Your Shoes

Incorporating barefoot activity into your routine can offer several potential physical and psychological improvements.

Strengthened Foot and Leg Muscles

Modern shoes can weaken the small intrinsic muscles of the feet. Walking barefoot engages these muscles, strengthening the arches, ankles, and lower legs, which improves foot function and stability. Studies suggest that transitioning to barefoot or minimalist walking can increase the volume of some foot muscles, boosting strength.

Improved Balance and Proprioception

The feet have numerous nerve endings providing sensory data to help with balance. Shoes can reduce this feedback. Barefoot walking enhances sensory input, improving proprioception and balance, which is beneficial for older adults and athletes.

Restored Natural Gait and Better Posture

Footwear can alter natural walking patterns, often leading to a heavy heel strike. Barefoot walking encourages a more natural mid-foot or forefoot strike, potentially reducing impact on joints and improving posture over time by promoting a biomechanically efficient movement.

The Practice of Grounding or 'Earthing'

Barefoot contact with natural surfaces like grass or sand, known as 'grounding', is theorized to help neutralize positive ions by absorbing negative electrons from the Earth. While more research is needed, some reports suggest this connection may reduce inflammation, improve sleep, and lower stress.

The Risks and Precautions of Barefoot Walking

While beneficial, walking barefoot also presents risks that necessitate caution and safety measures.

Risk of Injury

Stepping on sharp objects like glass or rocks can cause cuts or punctures. Hard or uneven ground, especially when not accustomed to it, can lead to foot pain, stress fractures, or Achilles tendinitis.

Increased Risk of Infection

Public and wet areas can harbor bacteria, viruses, and fungi. Barefoot walking in such locations increases the risk of infections like athlete's foot or plantar warts.

Barefoot vs. Shoed Walking: A Comparison


Feature	Barefoot Walking	Shoed Walking
Foot Muscle Strength	Increases intrinsic foot muscle strength, leading to better support and arch stability.	Limits muscle movement, potentially leading to weakened feet over time.
Sensory Feedback	Maximizes nerve feedback from the ground, enhancing balance and proprioception.	Reduces sensory feedback due to thick, padded soles.
Gait and Posture	Promotes a more natural gait with less impact, improving overall alignment.	Can alter natural gait, potentially causing misalignments and joint stress.
Protection from Hazards	Offers no protection from sharp objects, bacteria, and extreme temperatures.	Provides a protective barrier against debris, hot surfaces, and infections.
Risk of Infection	Higher risk of bacterial or fungal infection in public or unsanitary areas.	Lower risk of infection due to the protective barrier of the shoe.

How to Safely Incorporate Barefoot Walking

A safe and gradual approach is essential for those wanting to try barefoot walking to avoid injury.

Start Slowly and Stay Safe

Begin with short, 10-15 minute sessions on clean, soft surfaces like a lawn, sand, or carpet. This allows feet and lower leg muscles to adapt gradually. Increase duration slowly and explore varied safe surfaces as your feet strengthen.

Proper Hygiene is Essential

After outdoor barefoot activity, wash and dry your feet thoroughly to reduce infection risk. Check for any injuries promptly.

Know When to Avoid Barefoot Walking

Individuals with certain conditions should be cautious or avoid barefoot walking. People with diabetes are at high risk due to potential nerve damage preventing injury detection. Plantar fasciitis sufferers might find it aggravates symptoms, especially on hard surfaces. Consulting a podiatrist before changing walking habits is recommended. For more on foot health, visit the American Podiatric Medical Association.

Conclusion

Can walking barefoot be healthy? Yes, when done with care and attention. It can strengthen feet, improve balance, and reconnect with natural movement. However, the risks of injury and infection must be considered. By starting slowly, choosing safe environments, and practicing good hygiene, many can safely enjoy the benefits of barefoot walking.

Frequently Asked Questions

Some evidence suggests that strengthening the intrinsic foot muscles through barefoot walking, especially on varied surfaces, may help improve foot posture and arch support over time. However, those with rigid flat feet should consult a podiatrist before starting.

For some, a gradual transition to barefoot walking can help strengthen the muscles that support the arch and potentially improve symptoms. For others, particularly when walking on hard surfaces, it may aggravate the condition. Consult a podiatrist for personalized advice.

Public areas increase the risk of injury from unseen hazards like glass or needles and heighten exposure to bacteria, fungi (like athlete's foot), and viruses, particularly in damp environments like pool decks or locker rooms.

Begin with short periods (5-10 minutes) indoors on soft surfaces like carpet. Slowly increase the duration and transition to safe outdoor areas like your own lawn or a clean beach. Always check the ground for hazards.

The concept of 'grounding' or 'earthing', which is the practice of having direct contact with the earth, is anecdotally and in some small studies linked to reduced stress, improved mood, and better sleep by potentially neutralizing free radicals and influencing the nervous system.

No. People with diabetes, particularly those with nerve damage (neuropathy) or poor circulation, should not walk barefoot. They may not feel a cut or puncture wound, which can lead to a serious infection and complication.

Yes, walking barefoot forces the foot and ankle to stabilize themselves naturally, which helps to strengthen the surrounding muscles and ligaments and can increase ankle range of motion.