Is it healthy to go outside barefoot? Understanding the pros, cons, and safety

September 30, 2025 •

5 min read

Humans have worn footwear for at least 40,000 years, yet a modern movement is rediscovering the benefits of walking shoeless. This raises the question: is it healthy to go outside barefoot? The answer is nuanced, depending heavily on where you walk and the precautions you take.

Quick Summary

Walking barefoot outdoors can offer benefits like stronger foot muscles, better balance, and potential stress reduction through grounding. However, it also carries risks such as infection, injury from sharp objects, and burns from hot surfaces. Safety depends on careful surface selection and foot care.

Key Points

Strengthens Foot Muscles: Walking barefoot engages and strengthens the intrinsic muscles, tendons, and ligaments of the feet and legs.
Improves Balance and Posture: Enhanced sensory feedback from the ground improves proprioception, leading to better balance and body awareness.
Offers 'Grounding' Benefits: Direct skin contact with the Earth (earthing) may help reduce inflammation, lower stress, and improve sleep.
Exposes Feet to Injury and Infection: Risks include cuts from sharp objects, burns from hot surfaces, and infections like athlete's foot and plantar warts.
Requires Caution for Specific Health Conditions: Diabetics, older adults, and those with plantar fasciitis should exercise extreme caution or avoid going barefoot outdoors.
Safety Depends on the Surface: Walk only on soft, clean, and familiar surfaces like grass or sand, and always inspect the ground for hazards.
Minimalist Shoes are an Alternative: For those seeking barefoot benefits with more protection, minimalist shoes can provide a safer middle ground.

The Benefits of Going Barefoot Outdoors

Walking barefoot on natural surfaces like grass, sand, and dirt, a practice also known as 'grounding' or 'earthing,' offers several potential health benefits. This ancestral practice reconnects the body with the Earth's natural electric charge, which may have positive physiological effects.

Improved Foot and Leg Strength

Constantly wearing shoes can weaken the intrinsic muscles of the feet and legs, as footwear often provides excessive cushioning and support. When walking barefoot, these muscles, tendons, and ligaments must work harder to absorb impact and maintain stability. This increased workload can strengthen the foot's muscular structure, potentially leading to higher arches and fewer deformities like bunions over time. For children, walking barefoot can help with the natural growth and development of their feet.

Enhanced Balance and Proprioception

Proprioception is the body's awareness of its position in space. Our feet are packed with thousands of nerve endings that provide sensory feedback, which is muted by wearing shoes. By walking barefoot, you enhance this sensory perception, allowing the nerves on your soles to more effectively communicate with your brain. This can lead to improved balance, better coordination, and greater body awareness, which is particularly beneficial for older adults at risk of falls.

Psychological and Anti-Inflammatory Effects (Grounding)

The practice of grounding is linked to potential mental and physiological benefits. Advocates believe that absorbing free electrons from the Earth's surface can act as an antioxidant, neutralizing free radicals in the body. Early research suggests that this process may help reduce inflammation and chronic pain, improve sleep quality by regulating cortisol levels, and alleviate stress. The sensory experience of natural terrain can also contribute to feelings of calmness and reduced anxiety.

The Risks and Dangers of Barefoot Walking

Despite the benefits, walking barefoot outdoors is not without its risks, and it is crucial to be aware of the potential dangers before kicking off your shoes.

Increased Risk of Injury

Without the protective barrier of shoes, your feet are vulnerable to cuts, scrapes, and puncture wounds from sharp objects such as glass, nails, rocks, or even small sticks. Walking on unfamiliar public surfaces significantly increases this risk. Hot pavement, asphalt, or sand can also cause severe burns and blisters, especially during the summer.

Exposure to Infections

Public places like parks, beaches, and even sidewalks are breeding grounds for harmful microorganisms, including bacteria, fungi, and viruses. These can enter the body through tiny cuts or cracks in the skin, potentially causing infections. Common risks include:

Fungal infections: Athlete's foot and nail fungus thrive in warm, moist environments.
Plantar warts: Caused by the human papillomavirus (HPV), which can enter the body through cracks in the skin.
Parasites: In some regions, hookworms can enter the body through the soles of the feet.

Aggravation of Foot Conditions

For individuals with pre-existing foot conditions, going barefoot can be detrimental. People with plantar fasciitis, for example, may find that walking barefoot, especially on hard surfaces, exacerbates pain and inflammation due to the lack of arch support. Conversely, some research suggests that a gradual transition to barefoot walking could strengthen the foot's intrinsic muscles and potentially help with plantar fasciitis. However, caution and professional advice are necessary for those with underlying issues.

Barefoot vs. Minimalist Shoes: A Comparison

For those seeking the benefits of barefoot walking with added protection, minimalist shoes offer a compromise. This table compares the two approaches to help you decide what's right for you.


Feature	Barefoot Walking	Minimalist Shoes	Traditional Shoes
Protection	Very low; vulnerable to cuts, burns, infections	Low; protects from sharp objects and some heat	High; offers significant protection from environmental hazards
Strengthening Effect	High; maximizes engagement of foot and leg muscles	High; allows feet to move naturally and build strength	Low; can prevent muscles from engaging fully
Sensory Feedback	High; direct sensory connection with the ground	Moderate; thinned sole provides some ground feel	Low; thick sole insulates feet from sensory input
Infection Risk	High; direct exposure to pathogens	Low; provides a barrier against contaminants	Very low; full coverage protects against contact
Terrain Versatility	Best for soft, clean surfaces like grass and sand	Good for transitioning to various terrains safely	Excellent for all terrains due to support and protection

Responsible Practices for Walking Barefoot

To maximize the benefits of barefoot walking while minimizing the risks, a responsible and mindful approach is essential. Here are some guidelines for safe practice:

Start Slowly and Gradually Increase Duration: Your feet are accustomed to shoes and need time to adapt. Begin with short 15-20 minute sessions on soft, safe surfaces like your lawn or a sandy beach.
Choose Your Surfaces Carefully: Stick to clean, natural surfaces and avoid public areas like city sidewalks, locker rooms, or potentially contaminated ground. Always inspect the area for sharp debris before you begin.
Practice Excellent Foot Hygiene: After any session, especially outdoors, wash your feet thoroughly with soap and water and dry them completely to prevent infections.
Inspect Your Feet Regularly: Check your soles for any cuts, blisters, or other injuries, especially if you have reduced sensation in your feet due to conditions like diabetes.
Listen to Your Body: If you feel new pain or discomfort, ease up or stop entirely. Pushing through pain can lead to injury.

Who Should Exercise Caution?

Individuals with Diabetes: Due to poor blood flow and potential neuropathy, a small cut can lead to a serious foot ulcer or infection. Diabetics should consult a doctor and generally avoid going barefoot outdoors.
People with Foot Conditions: Anyone with existing conditions like plantar fasciitis or flat arches should consult a podiatrist before starting a barefoot walking routine.
The Elderly: While some balance benefits exist, the increased risk of falling on uneven or slippery surfaces can be dangerous for older adults.

Conclusion: Finding the Right Balance for Your Feet

Ultimately, whether it is healthy to go outside barefoot depends on an individual's health, environment, and personal approach. For many, integrating controlled, barefoot sessions on soft, clean surfaces can strengthen foot muscles, improve balance, and provide a grounding, stress-reducing experience. However, these benefits must be weighed against the significant risks of injury and infection that come with walking unprotected in public or unpredictable areas. Responsible practice involves starting slowly, choosing your terrain wisely, and maintaining meticulous foot hygiene. For those with medical conditions like diabetes or pre-existing foot problems, consulting a healthcare professional is a critical first step. By finding the right balance, you can enjoy the sensory and strengthening benefits of connecting with the earth while prioritizing your safety and overall foot health.

Learn more about safe barefoot practices and foot health from the American Podiatric Medical Association.

Frequently Asked Questions

For most people with acute plantar fasciitis, walking barefoot on hard surfaces is not recommended as it lacks arch support and can increase strain on the inflamed tissue. However, some recent studies suggest a gradual transition to barefoot walking could strengthen foot muscles and help, but it requires caution and potentially professional guidance.

Grounding, also known as earthing, is the practice of making direct skin contact with the Earth's surface by walking barefoot on natural terrain like grass, sand, or soil. It is believed to allow the body to absorb electrons from the Earth, which some claim reduces inflammation and stress.

No, it is strongly advised that people with diabetes do not walk barefoot, especially outdoors. Neuropathy (nerve damage) can reduce sensation in the feet, meaning an injury may go unnoticed and lead to a dangerous infection or ulcer.

Safe surfaces include soft, clean, and familiar areas like your own lawn, a clean sandy beach, or indoor carpeting. Avoid unfamiliar public areas where glass or debris might be present, as well as hard surfaces like concrete or hot asphalt.

Start with short sessions of 15 to 20 minutes on very soft, safe surfaces. Gradually increase the duration and transition to more varied terrain as your feet and muscles adjust. Always listen to your body and stop if you feel pain.

Barefoot walking increases the risk of fungal infections like athlete's foot and plantar warts (caused by HPV), especially in public areas like pools and locker rooms. Bacteria and parasites from soil can also pose a risk if you have cuts or open sores.

Minimalist shoes, with their thin soles and wide toe boxes, can provide many of the strengthening and natural gait benefits of going barefoot while offering a layer of protection from hazards. They are a good option for transitioning or for individuals who need more protection.

To protect your feet, inspect the ground for sharp objects, debris, and potential contaminants before walking. Limit your time on hard or hot surfaces. Afterwards, practice good hygiene by washing your feet thoroughly and checking them for any injuries.