Is it healthy to walk barefoot: benefits, risks, and limitations

Yes, walking barefoot on a safe surface is generally possible for a healthy person, and such exercise can be a beneficial part of regular physical activity. Without shoes, the foot is more free to bear weight, the toes are less constrained by the toe box, and stride length and frequency, pressure distribution, and muscle function are altered. However, the evidence does not support the much stronger claims that walking barefoot in itself corrects flat feet, prevents joint problems, or guarantees foot strengthening. [1]

It's important to separate the scientific evidence into two parts. The biomechanical differences between barefoot and shod walking are fairly well-documented, but evidence of long-term medical benefits is considerably weaker. A systematic review of habitual barefoot walking found differences in foot shape and some movement characteristics, but the quality of evidence for most of the purported benefits was limited. [2]

Therefore, going barefoot is not a mandatory "health procedure." If a person enjoys walking barefoot at home, on clean grass or another safe surface, and it doesn't cause pain, this option is perfectly acceptable. However, in cases of diabetic neuropathy, poor circulation, open foot injuries, a high risk of falls, or on dirty and hazardous surfaces, protective footwear outweighs the potential benefits of barefoot walking. [3]

What happens to the foot when a person takes off their shoes?

Walking barefoot is indeed different from walking in shoes. A systematic review of studies found that without shoes, the forefoot widens more under load, the average stride length becomes shorter, the stride frequency increases, and the foot's contact position and joint function change. In people who have always worn shoes, suddenly walking barefoot can also increase plantar pressure in certain areas of the foot. [4]

These changes in themselves cannot be considered either beneficial or harmful. Shoes also influence movement: they alter sensory information from the sole, limit or direct certain movements, distribute pressure, and protect the skin. Different shoes act differently, so the dichotomy of "natural barefoot versus harmful shoes" oversimplifies real biomechanics. [5]

People who walk barefoot most of their lives have slightly different foot shapes, on average, and may be wider. However, such studies often compare different populations that differ not only in footwear but also in lifestyle, physical activity levels, walking surfaces, and other factors. Therefore, the observed association does not prove that going barefoot alone caused these differences. [6]

Does walking barefoot strengthen foot muscles?

Potentially yes, but the effect can't be attributed to the absence of shoes alone. The most convincing data was obtained not from everyday walking around the apartment, but from exercise programs and training without shoes or in minimalist footwear.

In a 2026 study, healthy adults completed the same exercise program for eight weeks either barefoot or with shoes. Toe flexor strength increased in both training groups. Some improvements developed earlier and lasted longer in those who trained barefoot, but for most measures, the differences between the groups were small, and arch height and foot sensitivity did not change significantly. [7]

A systematic review and meta-analysis of randomized trials also found that foot exercises and minimalist footwear can increase the size and strength of some foot muscles. However, results varied between studies, and the interventions themselves varied significantly—from specific exercises to running and prolonged use of specific footwear. Therefore, it cannot be concluded that simply removing slippers at home will significantly strengthen the foot muscles. [8]

If the goal is to strengthen the feet, specific exercises allow for much better load control. Barefoot walking can be used as a supplementary exercise option, but not as a replacement for a proper workout if muscle weakness or injury rehabilitation are present.

Does walking barefoot correct flat feet?

There is no proven therapeutic effect in adults. Walking barefoot can alter muscle function and load distribution, but this does not guarantee the arch will be restored.

A systematic review of long-term barefoot walking did find differences in foot shape between people accustomed to barefoot walking and those wearing shoes. However, the authors rated the evidence for most long-term effects as limited or very limited. Observational studies do not allow one to reliably separate the effects of footwear from genetics, body weight, physical activity level, age, and living conditions. [9]

In children, the situation is also more complex than is sometimes imagined. A meta-analysis of studies on factors associated with flat feet found associations between foot shape, age, body weight, physical activity, and footwear characteristics. However, the analyses were primarily observational studies, so it cannot be concluded that footwear per se causes flat feet or that barefoot walking is guaranteed to prevent it. [10]

If an adult's flat feet don't hurt and haven't changed in a long time, the fact of flat feet doesn't prohibit walking barefoot. However, if the arch has noticeably decreased, or one-sided deformity or pain has developed, it's best to first determine the cause rather than attempting to "work out" the foot by walking barefoot for long periods.

Is it good for children to walk barefoot?

For a young child, walking barefoot at home and in other safe environments is a normal part of learning to walk. The American Academy of Pediatrics advises that infants do not require shoes until they are needed for protection when walking outdoors. [11]

The current guidelines from the Israeli Ministry of Health, as of 2026, also recommend taking the first steps barefoot on a safe surface. Direct contact of the foot with the floor provides the child with the sensory information necessary for mastering balance and allows the foot to move freely. When a child begins to confidently move outdoors, the purpose of footwear is primarily protective: against glass, stones, hot or cold surfaces, and slipping. [12]

This doesn't mean that a child needs to be specifically "barefoot trained" on rocks or difficult terrain to develop an arch. Children's feet develop gradually, and shoes can also be quite compatible with normal development if they fit properly, remain flexible, and don't pinch the toes. A systematic review of studies on children's shoes confirms that shoe design influences gait parameters, but the long-term effects of different shoe styles are significantly less well-studied. [13]

Does walking barefoot improve balance?

The lack of a thick sole does allow the foot to directly feel the surface. This alters the sensory information sent to the nervous system and can impact balance. However, this doesn't mean that barefoot walking is the best stability training for all ages.

This thesis should be applied with particular caution to older adults. A 2026 systematic review found that certain types of shoes with thin soles, textured insoles, or good support could improve certain balance indicators. However, in some studies, barefoot walking conditions, on the contrary, were associated with less favorable indicators. [14]

Therefore, a person with balance problems, dizziness, severe leg weakness, or a history of falls should not remove their shoes solely for the sake of "a better feel for the floor." In such a situation, the optimal solution may be shoes that simultaneously convey sufficient sensory information, provide support, and reduce the risk of slipping. [15]

Does surface matter?

Yes. Walking barefoot on grass and on concrete creates different stress levels.

A laboratory study of 20 healthy adults compared barefoot and shoed walking on concrete, grass, and soft surfaces. On concrete, barefoot plantar pressure readings were significantly higher than on grass or soft surfaces in virtually all major areas of the foot. Shoes increased the contact area and reduced the measured pressure. [16]

This explains why walking barefoot for long periods on tiles or concrete floors can be comfortable for one person but cause heel or forefoot pain for another. A hard surface doesn't "train the foot more effectively" simply because it puts more pressure on it.

Soft grass, carpet, or a moderately pliable surface create a different sensory and mechanical load. But even here, there's no reason to call any one surface therapeutic. A variety of safe activities is more beneficial than the pursuit of the "perfect ground."

Is it healthy to walk barefoot around the house?

For people with healthy feet, it's okay if it's comfortable. There's no medical standard for how many hours a day one should spend without shoes.

If a person is accustomed to walking barefoot at home and doesn't experience pain, blisters, or irritation, there's no need to specifically wear house shoes. But the opposite is also true: there's no need to endure discomfort on hard tiles for the sake of supposedly strengthening your feet.

If you experience pain in your heels, forefoot, or arch by the end of the day, it's a good idea to reduce your barefoot activity and see if the symptoms improve in comfortable shoes. The pain itself is a more important guide than the idea that barefoot walking "should be beneficial."

Barefoot walking and barefoot running are two different things.

Walking at home isn't comparable in terms of stress to running barefoot. Running dramatically increases the forces exerted on the foot and lower extremities, so running research findings can't be automatically applied to walking at home.

A recent 2026 systematic review and meta-analysis evaluated the transition of runners to minimalist shoes. This transition was associated with an increase in musculoskeletal injuries; the most commonly reported were metatarsal bone marrow edema, calf muscle pain, and Achilles tendon problems. The authors attributed the risk primarily to changes in foot strike and load redistribution. [17]

Minimalist footwear isn't exactly the same as barefoot running, but the research clearly demonstrates the principle of adaptation: a sudden change in habitual mechanics can overload structures that previously received less stress.

Therefore, a person who enjoys walking barefoot at home should not take this as a reason to suddenly start running several kilometers without shoes.

Can walking barefoot reduce heel pain?

There is some interesting, but still limited, data. In a randomized study, 52 people with chronic plantar heel pain trained to walk on a treadmill barefoot or in shoes for four weeks. Improvements were observed in both groups, and for several measures, they were greater in the barefoot group. [18]

But this is one small study with a specific program and a specific group of patients. It doesn't prove that taking off shoes is beneficial for everyone with heel pain. The causes of such pain vary, and for some people, hard surfaces or lack of cushioning actually exacerbate symptoms. [19]

Therefore, pain is not an indication to increase barefoot activity on your own. If it persists, recurs, or limits walking, it's best to first determine the cause.

When it is not advisable to walk barefoot

The most serious limitation affects people with loss of protective sensation in the feet due to diabetes. A person with neuropathy may not be able to feel a sharp object, burn, rub, or minor wound. The American Diabetes Association's 2026 standards specifically recommend discussing safe behaviors at home and avoiding barefoot walking in at-risk patients. [20]

In diabetes, the risk is particularly high if neuropathy is combined with peripheral arterial disease, foot deformities, severe calluses, a history of ulcers, or amputation. In these situations, specialized footwear is considered as part of foot injury prevention. [21]

Protective footwear is also preferable for open wounds, deep cracks, fresh blisters, or skin damage. Outdoors, in addition to mechanical trauma, comes contact with dirt and microorganisms.

For older people with significant instability, the choice depends not only on the condition of the foot but also on the risk of falls. Current data does not support the idea that barefoot walking is automatically more stable, so in this situation, well-fitting, non-slip shoes are more important. [22]

Where it is better not to walk barefoot

Shared showers, gym locker rooms, swimming pools, and other wet public spaces are among the most obvious examples. The American Academy of Dermatology recommends wearing flip-flops or other protective footwear in such areas, as the fungi that cause athlete's foot can survive on damp surfaces. [23]

There is also a risk of fungal nail infections. Dermatologists specifically point to walking barefoot on the floors of locker rooms, showers, and swimming pool areas as one of the routes of exposure to fungi. [24]

Not every walk on sand should be considered equally safe. The U.S. Centers for Disease Control and Prevention warns that hookworm larvae can penetrate the skin through bare contact with contaminated soil. In May 2026, the organization separately updated its recommendations on zoonotic hookworm: parasites from dogs and cats can be present in contaminated sand and soil, especially in warm climates. [25]

For a typical, well-maintained beach in a region with good sanitary conditions, the absolute risk is low, but the principle remains the same: barefoot walking is safest where a person understands the surface they are walking on.

How to Safely Get Used to Walking Barefoot

If a person has almost always worn shoes, there's no need to immediately transition to walking barefoot for hours. The foot, lower leg, Achilles tendon, and skin are all adapted to the usual mechanical load, so it's best to gradually increase the new load.

You can start with a short, leisurely walk on a clean, level surface and assess how you feel not only during this walk but also later in the day and the following day. Increasing the volume only makes sense when persistent pain in the heel, arch, forefoot, Achilles tendon, or calf no longer occurs.

There's no need to deliberately seek out sharp stones, very hard massage surfaces, or intentionally tolerate pain. More pressure doesn't mean a better workout. Research on surfaces shows that hard surfaces simply increase plantar pressure. [26]

If the goal is specifically to strengthen muscles, foot exercises remain a more predictable tool. Recent reviews confirm that such programs can improve the strength and size of individual muscles without having to completely abandon shoes. [27]

When to go barefoot and when to wear shoes

Situation	What is more reasonable?	Why
A healthy adult at home on a clean, non-slip floor	You can go barefoot	Acceptable natural load without pain
Grass or a safe soft surface	You can go barefoot	Less plantar pressure than on concrete
Long walks on tiles or concrete	Based on how I feel	The hard coating increases local pressure
Baby's first steps at home	Barefoot is acceptable	Free movement of the foot and sensory contact with the surface
A child on the street	Shoes	Protection from injury, temperature and slipping
Public shower or pool	Safety shoes	Reducing the risk of fungal infection
Diabetic neuropathy	Do not walk barefoot	You may not feel an injury or burn
High risk of falling	Well-fitting shoes	Stability and traction are more important than the lack of a sole
An open wound or deep crack	Safety shoes	Protecting damaged skin
The beginning of barefoot running	Not to be equated with walking	A separate gradual adaptation is required

[28]

What is often misunderstood

"If you go barefoot, flat feet will disappear." This therapeutic effect has not been proven for adults. Even in studies of barefoot training, increases in muscle strength were not necessarily accompanied by changes in arch height. [29]

"Barefoot muscles always work much harder." The load does change, but in a 2026 study, the same exercises increased toe flexor strength both barefoot and in shoes. The main factor was the training itself. [30]

"The harder the surface, the better for your feet." No. Concrete produces higher plantar pressure than grass and soft surfaces, but increased pressure alone is not a beneficial training stimulus. [31]

"Shoes hinder children's proper development." That's too categorical. While it's true that children can move around barefoot at home, shoes perform an important protective function outdoors. The design of children's shoes matters, but the mere fact of wearing them doesn't necessarily mean abnormal foot development. [32]

"If barefoot walking is beneficial, then barefoot running is even more beneficial." No. Running involves significantly higher loads, and a modern meta-analysis shows an increased risk of overuse injuries when switching to a minimalist model. [33]

Key points from experts

Carsten Hollander, MD, PhD, is a professor of sports medicine at the Hamburg Medical School and a researcher in biomechanics, sports injuries, and injury prevention. In a systematic review he co-authored, a research team came to the cautious conclusion that habitual barefoot walkers and runners do exhibit differences in foot shape and movement, but the quality of evidence for most long-term health benefits remains limited. [34]

Keiji Koyama, an associate professor in the Faculty of Sports Science at Toin University in Yokohama, holds a doctorate in sports science and specializes in foot sports biomechanics. In a comparative study published in 2026, his team showed that eight weeks of exercise increased toe flexor strength in both barefoot and shod conditions; barefoot training produced slightly longer-lasting strength improvements but had virtually no effect on arch height or foot sensory sensitivity. This is a good example of why muscle strengthening cannot be automatically equated with changes in foot structure. [35]

Frequently Asked Questions

Is it healthy to walk barefoot at home every day?

Yes, if your feet are healthy, the surface is safe, and walking doesn't cause pain. There's no proven required duration for such walking.

Is it healthy to walk barefoot on grass?

On safe, clean grass, yes. This surface creates less plantar pressure than concrete and provides a different sensory experience, but there is no proven therapeutic effect of grass specifically. [36]

Is it healthy to walk barefoot on sand?

For a healthy person, this is acceptable on clean, not too hot sand. In regions where the soil or sand may be contaminated with animal or human feces, there is a risk of parasitic infections. [37]

Is it possible to walk barefoot on tiles?

Yes, if it's comfortable. However, a hard surface increases pressure on certain areas of the foot, so if pain occurs, there's no benefit in tolerating it. [38]

Does this strengthen the arch of the foot?

Barefoot exercise can strengthen some foot muscles, but this doesn't automatically increase arch height. A 2026 study found increased strength without a significant change in arch height. [39]

Is it possible to walk barefoot if you have flat feet?

If flat feet have been present for a long time, are pain-free, and walking is comfortable, the mere presence of a flat arch does not constitute a universal prohibition. However, there is insufficient scientific evidence to support the use of barefoot walking as a treatment for established flat feet in adults. [40]

Is it good for children to walk barefoot?

Yes, on a safe home surface this is a normal part of the first steps. Shoes become necessary primarily for protection outside. [41]

Can older people walk barefoot to train their balance?

Not always. In a person with good stability, this may be acceptable, but in those with a high risk of falls, appropriate footwear may provide a better balance between sensory feedback and protection. [42]

Is it possible to walk barefoot if you have diabetes?

Not recommended for those with diabetic neuropathy, decreased sensitivity, or a high risk of ulcers. Current standards recommend wearing protective footwear at home. [43]

Is it okay to walk barefoot in a pool or gym?

In public showers, changing rooms and around swimming pools, it is better to wear flip-flops: this reduces the likelihood of foot contact with fungi on wet surfaces. [44]

If your heels hurt after walking barefoot, do you need to “get used to it”?

Pain is not a necessary part of adaptation. If it recurs or intensifies, it's worth reducing the load and investigating the cause, especially if the pain persists even in regular shoes.

Is walking barefoot good for heel pain?

There is some evidence, but it is not yet sufficient to make a general recommendation. In one small randomized trial, a barefoot walking program produced good results, but this does not mean that it is suitable for every cause of pain. [45]

Main

Walking barefoot may be a normal and beneficial way to vary exercise for healthy feet, but science is far more supportive of its effects on biomechanics than its disease prevention. While barefoot training programs can strengthen certain foot muscles, this doesn't prove a cure for flat feet or the necessity of daily barefoot walking. [46]

The best guide isn't the ideology of "shoes are harmful" or "going barefoot is dangerous," but the specific situation. It's wise to walk barefoot where the surface is safe, sensitivity is preserved, and movement doesn't cause pain. Shoes are preferable where protection from injury, infection, high blood pressure, or falls is required. In diabetic neuropathy, this issue is no longer about comfort, but about preventing foot damage. [47]