Walking barefoot gets people talking. Some swear it’s the most natural, healthy thing you can do for your feet. Others argue it’s a shortcut to injury and long-term damage. So, what’s the truth?
There’s a lot of noise online about barefoot walking, running, and even barefoot shoes. But much of it leaves out what foot specialists actually think. The reality is more nuanced than just barefoot is good or barefoot is bad. It depends on your feet, your habits, and how you move.
Here’s what many podiatrists wish more people understood.
Myth 1: Barefoot Walking Is Always Natural and Good
This one comes up a lot. People hear that walking barefoot connects you to nature or helps you walk “the way we were meant to”. But there’s a missing piece. Human bodies haven’t stayed the same over thousands of years, and neither have our environments.
The surfaces we walk on now—pavements, tiles, hardwood floors—are hard and flat. They don’t behave like grass, soil, or sand. Barefoot walking in natural settings and doing it in modern life are not the same thing.
For some people, especially those with healthy foot structure and no previous injuries, barefoot walking on natural ground might be beneficial. But for others, it can place stress on joints and soft tissue that aren’t used to it. Flat feet, high arches, or alignment issues can be aggravated by going barefoot too often or too quickly.
Myth 2: Barefoot Strengthens Your Feet Automatically
There’s a popular idea that ditching shoes instantly makes your feet stronger. It sounds logical—use your muscles more, and they’ll get stronger. But that’s only part of the story.
The foot is complex, with 26 bones and over 100 muscles, tendons, and ligaments. While going barefoot might activate some of these muscles more, it also removes support and shock absorption. If someone isn’t used to it, they can end up with strains, heel pain, or tendon issues.
Building foot strength takes more than just removing shoes. It often requires intentional exercises and a gradual transition, especially if your feet have relied on cushioned or supportive footwear for years.
If you’re not sure where to start or you’ve had issues when trying barefoot walking in the past, a clinic like The Bell Practice can help you figure out what your feet actually need. They can assess how your feet move, spot weaknesses, and guide you through strengthening in a way that’s tailored, not trial and error.
Myth 3: Cushioned Shoes Are the Enemy
Minimalist and barefoot advocates sometimes paint traditional shoes as harmful. The argument is that thick soles and arch support “weaken” the foot. But this oversimplifies how support works.
Supportive footwear isn’t inherently bad. For many people, especially those with structural issues or a history of foot pain, the right shoes provide essential protection. They help reduce pressure, improve alignment, and prevent injuries.
Not everyone needs maximum support, but many benefit from it, especially if they’re walking on concrete all day or recovering from an injury. There’s no universal rule here. Some feet need help, and there’s nothing wrong with that.
Myth 4: Kids Should Always Go Barefoot to Develop Properly
It’s true that letting kids walk barefoot helps them develop coordination and balance. When done safely, it can be great for growing feet. But the key word is “safely.”
Kids with flat feet, muscle imbalances, or developmental issues might need guidance. Not all feet form perfectly. Sometimes, early intervention can prevent long-term issues. Parents are often told not to worry about flat feet in young children—and in some cases, that’s valid—but if a child has pain, difficulty running, or a strange gait, it’s worth checking with a professional.
Also, kids walk in the same built environments as adults. They’re stepping on hard flooring, concrete, and uneven terrain. While short periods of barefoot play can be healthy, it doesn’t mean shoes are bad. They serve a purpose, especially outdoors or in public spaces.
Myth 5: Pain When Barefoot Means You’re Doing It Wrong
Many people try walking barefoot and feel discomfort in their heels, arches, or calves. They’re told this is part of the adjustment. Sometimes it is. But other times, it’s a red flag.
Pain is the body’s way of signalling something. If someone has to “push through” for weeks or months, that’s not a good sign. The foot might be overworked or compensating for a weakness. There’s a big difference between a natural transition period and repetitive strain.
If someone consistently experiences pain when walking barefoot, it’s not about doing it wrong. It could be that their feet aren’t suited to a barefoot lifestyle, at least not full time. It’s worth understanding what the pain means, not just trying to work around it.
Who Can Actually Benefit from Barefoot Time?
Some people are well-suited to it. Barefoot walking or training can improve balance, posture, and proprioception—the body’s sense of its position in space. Those with healthy, neutral feet and no history of foot or ankle injuries may benefit most.
A few people who may see benefits include:
- Yoga or pilates enthusiasts– where barefoot movement is controlled and low impact
- People who walk on soft natural surfaces– like sand, grass, or mossy ground
- Those doing supervised foot strengthening– often under the guidance of a specialist
- People with good alignment and body awareness– who can adapt their movement safely
- Individuals easing into barefoot gradually– allowing time for muscles and tendons to adapt
- Kids playing in safe, barefoot-friendly spaces– like indoors or in the garden
However, barefoot movement is not a one-size-fits-all solution. It’s just one approach among many.
How to Think About Foot Health More Clearly
Instead of choosing a “team”—barefoot vs shoes—it helps to think of feet like any other body part. They need care, attention, and the right support for your lifestyle. There are many ways to build strong, healthy feet, and they don’t all require abandoning shoes.
Here’s a more balanced way to approach it:
- Pay attention to how your feet feel during and after activity
- Don’t rush into barefoot walking or running—transition gradually
- Talk to a foot specialist if you have pain, unusual wear on your shoes, or recurring issues
- Strengthen your feet with exercises, not just by changing footwear
- Focus on posture and alignment, not just what’s on your feet
Foot health is personal. What works well for one person might not for another.
Take the Pressure Off Your Feet
There’s no magic solution to perfect foot health. The barefoot movement has raised awareness around foot function and strength, which is helpful. But it’s also led to myths that can cause confusion or injury if taken too far.
The goal shouldn’t be to go completely barefoot or fully cushioned. It should be to understand what your own feet need. That means being honest about your body, your activity level, and any past injuries. It also means not following trends blindly, even when they’re wrapped in scientific language or popular online.
Healthy feet aren’t about extremes. They’re about balance, gradual change, and the right support at the right time. Take it step by step.
