Have you ever thought about kicking off your shoes and walking barefoot around your home or backyard? It sounds freeing and natural, yet is it actually good for your posture or a risky move for your feet?
At Sweeney Foot & Ankle Specialists, our team understands how your feet, ankles, and the lower-extremity nerves support your whole body. Whether you’re a parent helping kids learn to walk, someone recovering from heel pain or neuropathy, or just curious about better posture, it’s worth asking: Is barefoot walking a smart move? With that expertise, we’ll explore the pros and cons of barefoot walking, what research shows, what to watch out for, and how you can make barefoot walking safer if you decide to do it.
“Barefoot walking is more stable in the gait of balance recovery in older adults”, a case study by the National Library of Medicine shows that barefoot walking may improve balance stability in older adults. Lower swing time variability, in which a person consistently moves their legs while walking, suggests that barefoot walking could outperform shoe-wearing during balance training. This simple measure may help clinicians assess fall risk and evaluate the effects of different footwear in balance rehabilitation programs.
A 12-week study by the National Library of Medicine found that adolescents who walked barefoot for 40 minutes, four times a week, showed improved brain activity and cognitive performance compared to those who wore sneakers or did not exercise. EEG results revealed increased focus, concentration, and reduced brain stress in the barefoot group. Overall, barefoot walking may enhance cognitive function and mental clarity in young people.
For people with foot issues, engaging underused muscles and nerves can help, but only if done gradually. At Sweeney Foot & Ankle Specialists, we often guide patients on how to strengthen foot and ankle support safely.
Walking barefoot comes with risk. Especially for individuals who have been wearing supportive shoes for most of their lives, suddenly going barefoot may expose the foot and ankle to different stresses.
Humans have been wearing shoes for more than 40,000 years because footwear offers essential protection and support. Shoes shield feet from sharp objects, heat, germs, and pests while providing comfort and structure for everyday movement, states Time’s article, “Put Your Shoes Back On. Here’s the Problem with Going Barefoot.”
A study by Scientific Reports comparing barefoot to shod running (running with footwear) found that barefoot runners had lower dynamic stability (i.e., less ability to compensate for small perturbations) compared to shod runners. Though this was about running more than walking, it shows that “barefoot” is not automatically safer.
Why does this matter? If your foot or ankle is less stable or if nerves are compromised (for example, from neuropathy), walking barefoot could increase the risk of:
For parents helping children, or for adults with underlying foot problems (flat feet, high arches, neuropathy), the “freedom” of barefoot must be tempered with caution.
If you’re interested in barefoot walking for posture or foot-strengthening, but want to minimize risk, here are some practical steps we recommend:
Start slowly
Limit your barefoot walking to safe, clean, even surfaces (e.g., inside your home or on a smooth lawn). Begin with short durations (5-10 minutes) and gradually increase as your feet adapt.
Pair with strengthening
At Sweeney Foot & Ankle Specialists, we can provide help to strengthen foot muscles, ankle stability, arch support and peripheral nerve function.
Monitor foot and ankle response
If you develop soreness in your arch, heel, or ankles, or increased numbness, burning, or tingling, pause the barefoot time and consult a foot specialist. Sometimes what feels like “muscle soreness” is actually strain on already compromised structures (e.g., tarsal tunnel or neuropathy).
Choose the right context
Barefoot walking might be useful indoors or on soft grass, but on uneven or rocky surfaces, the risk of sprain or injury increases. For children, ensure play areas are safe and supervise them when barefoot.
Know when to avoid it
If you have active heel pain (plantar fasciitis), tarsal tunnel syndrome, peripheral nerve damage, poor balance, a history of ankle sprains, or you have children whose foot development needs monitoring, then barefoot walking should be introduced only with guidance.
Did you know? A study by Research Gate found that adults who wore minimalist footwear daily for six months increased their foot strength by an average of 57%. Those with long-term minimalist shoe experience had similar strength levels, suggesting that about half a year of consistent use can significantly improve balance and gait health.
Barefoot walking can strengthen muscles and improve posture, but it isn’t right for everyone. Without proper care, it may lead to sprains or other injuries, especially for those with existing foot or nerve issues.
If you’re unsure whether barefoot walking is safe for you, contact Sweeney Foot & Ankle Specialists to get expert guidance and personalized care for healthy, stable feet and ankles.