The Benefits of Barefoot Walking: Fact or Fiction?

Walk into any health podcast, wellness blog, or fitness forum these days and you’ll probably hear someone raving about “earthing,” minimalist shoes, or the benefits of ditching your sneakers. The idea of barefoot walking isn’t new, but its recent popularity has a lot of people asking: Is it really better for you, or just another health trend?

At LiveWell Health & Physiotherapy, we see feet in every condition, every day from runners’ injuries to clients managing chronic foot pain with custom orthotics. So, we’re digging into the pros and cons of barefoot walking, and sharing how you can make the best choice for your feet.

A Look Back: Humans and the History of Bare Feet

Your body is an incredible machine. When temperatures rise, your natural cooling system kicks in: you sweat. Sweat Humans evolved walking barefoot across all kinds of terrain from soft grasslands to rough stone trails. Modern shoes have only been around for a tiny fraction of our evolution. The idea is that our feet are naturally designed to flex, grip, and adapt to the ground.

However, our environment has changed. Instead of forest floors and grassy fields, we now walk on concrete, tile, and hard indoor surfaces. Our bodies, posture, and daily habits have changed too. So the big question is: can we go back?

The Science of Barefoot Walking

When you walk barefoot, your feet move differently than when you’re wearing supportive shoes or orthotics. Studies show that barefoot walking:

Engages more of your foot’s small stabilizing muscles.
Strengthens your arches and ankles over time.
Can encourage a more natural gait (less heel striking, more forefoot landing).
Improves proprioception: your body’s sense of where it is in space.

These benefits can add up to better balance, more stable posture, and a reduced risk of falls — especially important as we age.

Potential Benefits of Going Barefoot

1. Stronger Foot Muscles

Shoes provide support, but they can also limit how much your foot muscles work. Going barefoot can help wake up dormant muscles, strengthen your arches, and reduce stiffness.

2. Improved Balance & Proprioception

Your feet have thousands of nerve endings that constantly send messages to your brain about the ground beneath you. Barefoot walking can sharpen this feedback loop, improving balance, stability, and even agility.

3. Better Posture & Gait

Some people find that walking barefoot encourages a more natural stride, reduces overstriding, and helps with alignment from the feet up to the hips and spine.

4. Mental Health & Connection to Nature

Many barefoot walkers say they feel more grounded, literally and emotionally. Walking on grass, sand, or forest trails can boost mood and lower stress and there’s early research suggesting “earthing” (skin contact with the earth) may help reduce inflammation.

Potential Risks of Barefoot Walking

It’s not all barefoot bliss, though. Some feet do best with a little extra support. Risks include:

Injury from sharp objects: Glass, splinters, or rocks can cut or bruise unprotected feet.
Overuse injuries: Suddenly going barefoot when you’ve always worn supportive shoes can strain arches, Achilles tendons, or plantar fascia.
Foot conditions: People with flat feet, high arches, or bunions may experience pain without proper support.
Health conditions: If you have diabetes, neuropathy, or poor circulation, barefoot walking can be risky due to reduced sensation and higher infection risk.

Who Should Try It And Who Shouldn’t?

Barefoot walking can be helpful for people with healthy, pain-free feet who want to build strength and balance gradually.

Who should avoid barefoot walking (without a doctor’s guidance)?

People with diabetic neuropathy or foot ulcers
Anyone with severe flat feet or significant foot deformities
Individuals recovering from recent foot surgery
Children with diagnosed foot issues (always check with a podiatrist or physiotherapist)

When & Where to Go Barefoot

Best places to try it:

Grassy lawns
Sandy beaches
Soft forest trails
Indoors on safe, clean floors

Places to AVOID:

Uneven concrete with debris
Areas with broken glass or sharp gravel
Public spaces where hygiene is a concern

How long? Start with just 5–10 minutes at a time, then build up as your feet adjust.

Tips for Transitioning Safely

Switching to barefoot or minimalist walking should never be rushed. Follow these tips:

Strengthen first: Work on foot and calf exercises to build resilience.
Listen to your body: If you feel arch pain, Achilles tightness, or shin splints, slow down.
Progress gradually: Add barefoot time in small doses, like a short walk on grass each day.
Check your feet daily: Look for cuts, blisters, or swelling.
Combine with supportive footwear: Use supportive shoes or orthotics when needed, especially on hard or unsafe surfaces.

How Orthotics Fit Into the Picture

For some feet, barefoot just isn’t practical or safe all the time. That’s where custom orthotics come in.

Orthotics can help:

Provide extra arch or heel support
Reduce pain from plantar fasciitis or flat feet
Improve alignment and gait
Prevent overuse injuries

Custom vs. store-bought:
Store-bought inserts can help for mild discomfort, but custom orthotics are designed to match your foot structure and walking pattern.

At LiveWell, we use thorough bio-mechanical assessments, gait analysis, and custom fittings to create orthotics that work with your body, so you can enjoy the benefits of barefoot when it’s smart, and the protection you need when it’s not.

Combining the Best of Both Worlds

Barefoot walking and orthotics aren’t enemies, they can actually complement each other. Some of our clients do strengthening exercises barefoot at home, but wear supportive orthotics for work, sports, or longer walks on hard surfaces.

Sample Foot Strength Routine

Want to build up to more barefoot time? Try these simple foot exercises:

Toe Spreads: Spread your toes wide and hold for 5 seconds. Repeat 10 times.
Towel Scrunches: Place a towel on the floor and use your toes to scrunch it up.
Calf Raises: Stand with feet hip-width apart. Raise onto your toes, hold, lower slowly.
Balance Practice: Stand barefoot on one foot for 30 seconds. Progress to standing on an uneven surface like a pillow.

Real-Life Client Example

One LiveWell client, an avid hiker in Kitchener, switched to short barefoot trail walks with guidance from their physiotherapist. With custom orthotics for longer treks, plus foot strengthening exercises, they reduced their plantar fasciitis pain and felt more stable on uneven terrain.

Barefoot Walking Myths — Busted

“Barefoot is always better.” Not true! Some feet need support.
“Orthotics weaken your feet.” Actually, they can help you stay active while you build strength safely.
“Going barefoot cures all foot pain.” It’s not a magic fix. It works for some, but not all.

Your Feet, Your Choice: Staying Pain-Free

Whether you’re curious about barefoot walks in your backyard or wondering if orthotics might help your foot pain, it all comes down to what works best for your body. There’s no one-size-fits-all answer, just a personalized plan.

How LiveWell Can Help

Our team of physiotherapists, chiropractors, and orthotics specialists can assess your gait, check for underlying foot conditions, and create a plan that fits your goals from barefoot strengthening exercises to custom orthotic fittings. Your feet carry you through life. Let’s keep them strong, healthy, and pain-free.

Ready to Find What Works for Your Feet?

Book your personalized foot and gait assessment today with LiveWell Health & Physiotherapy at any of our convenient locations:

LiveWell Health & Physiotherapy – Waterloo
4-570 University Ave E, Waterloo, ON N2K 4P2
(519) 880-1733

LiveWell Health & Physiotherapy – Baden
18 Snyder’s Rd W #5, Baden, ON N3A 4G8
(519) 634-9819

LiveWell Health & Physiotherapy – Driftwood
8C-450 Westheights Dr, Kitchener, ON N2N 2B9
(519) 570-4247

LiveWell Health & Physiotherapy – Lancaster
103-493 Lancaster St. W, Kitchener, ON N2K 1L8
(519) 579-6000