The Benefits of Walking Barefoot: A Physical Therapist’s Perspective
As a Doctor of Physical Therapy, we often emphasize the importance of movement for overall health, but have you ever considered the benefits of being barefoot? While shoes provide protection and support, walking without them can offer unique advantages that are often not thought of! Let’s explore why kicking off your shoes might be a step in the right direction for your health.
6 Ways Walking Barefoot Is Beneficial to Your Health
1. Strengthens the Tiny, Important Foot Muscles
Being barefoot allows the muscles in your feet to work more naturally. Shoes, especially those with a lot of cushioning or arch support, can cause your foot muscles to become dependent on this support over time. Without shoes, your feet have to adapt to different surfaces, which strengthens the tiny muscles in your feet and improves overall foot health. Stronger foot muscles can also help prevent injuries like plantar fasciitis, a common cause of heel pain that we see a lot in the clinic!
2. Improves Balance and Proprioception
Proprioception is your body’s ability to sense its position in space without the use of your vision. When you walk barefoot, your feet can directly feel the ground beneath you, automatically sending detailed feedback to your brain about where your body is in space. This heightened awareness can improve your balance and coordination, which is especially beneficial for athletes and older adults who are at a higher risk of falls.
3. Enhances Circulation
Being barefoot stimulates blood flow in your feet and lower legs. The natural movement of your feet while walking without shoes encourages better circulation, which can help reduce swelling and discomfort in the lower extremities. Improved circulation also contributes to overall cardiovascular health and can provide a sense of warmth, especially in cooler environments.
4. Encourages a Natural Gait
Shoes, particularly those with elevated heels or thick soles, can alter your natural walking pattern. Walking barefoot encourages a more natural gait, with a midfoot or forefoot strike rather than a heel strike. This shift in gait can reduce the impact on your joints, particularly your knees and hips, leading to a lower risk of joint-related injuries over time.
5. Connects You With Nature
There’s really something to grounding – aka walking barefoot on natural surfaces like grass, sand, or dirt. This practice, often referred to as “earthing,” is believed to help reduce stress, improve mood, and even lower inflammation by allowing the body to absorb natural electrons from the Earth. While the scientific evidence on earthing is still emerging, many people report feeling more relaxed and centered after spending time barefoot in nature.
6. Improves Sensory Input
Walking barefoot increases the sensory input to your feet, making them more sensitive and aware of their surroundings. This can lead to a more mindful walking experience, where you’re more in tune with each step you take. This heightened sensory input can also help detect imbalances or areas of tension in your body, which you can then address through corrective exercises or stretching.
How To Get Started Walking Barefoot
If you’re new to walking or being barefoot, it’s important to ease into it. Start by walking barefoot indoors on clean, smooth surfaces, then gradually move to outdoor environments like your yard or a sandy beach. Pay attention to how your feet feel, and listen to your body. If you experience discomfort, give your feet time to adapt before increasing the duration or intensity of your barefoot walks. Another tip is to find a shoe that fits your foot. We, as Physical Therapists, always recommend a shoe that has a large toe box so that your tiny foot muscles can easily move around when you do need to wear shoes.
Begin Walking Barefoot More & See the Difference for Yourself
Being barefoot offers numerous benefits, from strengthening your foot muscles to improving balance and circulation. While shoes are necessary in many situations, spending some time walking without them can be a healthy addition to your routine – which is another reason why at Breathe., we have you kick your shoes off in all of our clinics! As with any change to your physical activity, it’s best to start slowly and consult with a healthcare professional if you have any concerns about your feet or gait. Your feet will thank you for the opportunity to move more naturally and connect with the world around you!
Disclaimer: while it sounds like a great idea to kick off your shoes now, going barefoot may not be for everyone right away! Having proper guidance with a healthcare professional can help most people successfully train their feet to get to a point where they feel good without shoes.
Breathe. PTW Provides Holistic Support & Care
Together, walking barefoot and physical therapy can lead to a happier, healthier life. So, if you or someone you know has foot pain at any phase of their life, physical therapy is here to help! Let’s celebrate our bodies and give them the care they deserve. Currently accepting new clients at our North Liberty and West Des Moines, Iowa offices. Schedule here!