The Barefoot Dilemma

We get questioned all the time about being barefoot vs having a shoe with support. As a store that specializes in supportive footwear, the fact that we also carry Vibram Fivefingers seems to cause a dilemma. Every brand of shoe we carry in our store has a purpose. Obviously Birkenstock is our number one offering. We stand behind the brand for many reasons - but we also have a few other brands that can check off boxes for customers who have different needs, want a different look or have a special function for the shoes that maybe Birkenstock just doesn't work for.

There are 2 schools of thought. While both have much research and insight, different approaches will work for some people and not others.

Walking barefoot has been shown to have several benefits.

1. Strengthens foot and leg muscles 

Research suggests that children who walk barefoot may have stronger feet and fewer toe deformities. They may also have a more developed arch than those who often wear shoes. 

As we age, the muscles in our feet weaken, increasing the risk of falls. So taking a break from wearing shoes could give your foot muscles –– 29 of them, to be exact –– a workout. But there's a need for more research on barefoot walking in people of different ages. And going shoeless isn't the only way to strengthen foot and leg muscles. Switching to less supportive shoes can make a big difference.

2. Improves foot mechanics and ankle range of motion

Walking barefoot lets your feet move freely, which could improve your movement (foot mechanics). Research has shown improved foot structure, including a more defined arch and better mobility, in children who don't wear shoes for extended periods. Better foot mechanics can also mean fewer toe problems, such as bunions.

Barefoot walking can also change your gait or walking pattern. A study found that people who regularly walk barefoot tend to have wider feet than those who wear shoes. They may also have a shorter stride and bend their knees more when they walk. These changes reduce the impact when their feet touch the ground. However, the researchers noted that when people who usually wear shoes go barefoot, it can increase pressure on the bottom of their feet. 

3. Improves balance and posture 

Walking barefoot activates foot muscles and nerves that control balance and proprioception. Proprioception allows you to sense where your body is in space. It helps both balance and posture. As we age, improving balance is an important part of preventing falls. 

But a 2020 study found that, for older adults, wearing minimalist shoes was better than barefoot walking. It strengthened foot muscles and improved balance, while protecting the feet. 

The bottom line? Younger populations may benefit from barefoot walking for balance. Older populations should wear minimalist shoes to get the benefits without the risk of foot injuries.

4. Reduces stress 

Walking barefoot in the grass, dirt, or sand may help reduce stress and even inflammation. Having direct skin contact with the earth's surface, known as grounding, may transmit electrical charges to the body and elicit positive results. 

A very small study found that grounding helped improve mood and energy in massage therapists. Another study found that grounding helped reduce pain and inflammation. It even promoted wound healing. But there's a need for more research.

Health reasons to wear Supportive Shoes

1. Biomechanics

It’s easy to overlook the importance of our feet. However, they provide the very foundation for our entire body, and they support each of our movements — a concept known as biomechanics.

Biomechanics deals with the external and internal forces of the human body and how they affect it as a whole. More simply put, each movement your foot makes when you walk impacts other areas of your body.  As a result, if your footwear doesn’t provide the proper support, your feet can’t function correctly. In turn, this can throw off the rest of your body, which can lead to imbalances that trigger pain, areas of weakness, and increased risk for injury. And going barefoot can cause similar issues, because the foot needs support to function.

2. Proper Footwear for Different Activities

Different activities require different types of shoes. Running shoes are designed to absorb impact and provide cushioning, making them ideal for high-impact activities like running. They help in preventing injuries such as shin splints and knee pain by providing adequate support and shock absorption.

Walking shoes offer stability and are designed for lower impact activities. They provide the right balance of support and flexibility, reducing the risk of developing foot problems like plantar fasciitis.

Activity-specific shoes, such as hiking boots or basketball shoes, are tailored to meet the demands of those activities. For instance, hiking boots offer excellent ankle support and traction, reducing the risk of sprains and slips.

3. Prevent Foot Problems

Everyone has their own gait - the way you walk. Your gait can determine if you can develop a variety of foot issues - just because. Wearing the right shoes can prevent a variety of foot problems. Here are some common issues and how proper footwear can help:

• Blisters, Calluses, and Corns: These are often caused by friction and pressure from ill-fitting shoes. Shoes that fit well and have a smooth interior can prevent these painful conditions.

• Plantar Fasciitis: This is a common cause of heel pain, often resulting from inadequate arch support. Shoes with good arch support can help distribute weight evenly and reduce strain on the plantar fascia.

• Arch Support: Proper arch support is essential for maintaining the natural alignment of the foot. It helps in preventing overpronation (foot rolling inward) and underpronation (foot rolling outward), which can lead to injuries.

4. Support, Posture, and Injury Prevention

Shoes that fit well and provide adequate support can improve your posture and reduce the risk of injuries. Good posture is crucial for overall health, as it helps in maintaining the natural alignment of your spine and reducing strain on your muscles and joints.

Injury Prevention: Proper footwear can significantly reduce the risk of injuries such as sprains, fractures, and tendonitis. For example, shoes with sturdy soles and good traction can prevent slips and falls, while those with proper cushioning can absorb impact and reduce stress on your joints.

5. Mobility and Quality of Life

Wearing the right shoes can enhance your mobility and improve your quality of life. When your feet are comfortable and well-supported, you’re more likely to stay active and engage in physical activities, which are essential for overall health.

Investing in quality shoes can make a significant difference in your daily life. Shoes that provide comfort and support can prevent foot pain and fatigue, allowing you to stay on your feet longer and enjoy your daily activities without discomfort.

The right footwear can help your feet function properly. This, in turn, can increase your comfort, help you avoid damage and injury, and allow you to go farther and faster for longer periods. 

What are the risks of walking barefoot? 

Yes, barefoot can be awesome on softer surfaces and seems like a natural way to be. Walking barefoot on the carpet at home comes with minimal risk. But if you live in Las Vegas, you are on concrete. Many other parts of the country have sub-flooring which can dull the impact on your feet when you are barefoot. Right now hard floors at home are very popular and in our area it 's a double whammy on your feet. Limiting or eliminating your time without shoes at home can greatly improve your foot function, the impact on your knees and back as well as benefiting your arches, plantar fascia, and other structures in your foot.

And be aware of the dangers of barefoot walking outdoors. Although walking on grass or soft sand poses less risk, walking barefoot in a public setting increases the risk of injuries or medical conditions. These include: 

• Cuts and scrapes 

• Infections, such as plantar warts, ringworm, and athlete's foot

• Sunburn 

If you have diabetes or neuropathy that leads to numbness, you should avoid walking barefoot due to the risk of injuries.

The Bottom Line 

Walking barefoot can offer many benefits. These include stronger feet, better balance, and less stress. But there are also serious risks or health reasons that make it unsuitable for some.  While many of our customers are having foot problems - many because they are walking barefoot at home on a regular basis - finding the right shoe is always a challenge. What works for you, might not work for me. Everybody is different. There is no magic bullet. Many of the shoes we sell are designed to give the correct support to your foot with a particular function in mind. Finding the right supportive shoe that meets the needs of your foot is key as you get older and other health issues can dictate footwear choices.

We carry Vibram Fivefingers as our brand for a barefoot alternative. I particularly like them because you are using your whole foot and toes individually to get the maximum use of all the muscles and tendons in your foot. Plus in the summer or winter you can wear anywhere without exposing your feet to the elements as well as get them wet and use as a vacation shoe. We sell them primarily as an activity shoe - zumba, pilates, yoga, weight lifting or hiking - but they can, for a very few be an all day everyday shoe.

I hope this gives you some information on the pro and cons of barefoot vs. supportive footwear. We tend to warn our people off barefoot - and primarily it's the concrete. Barefoot can be great on soft surfaces - sand, grass, dirt - but that's not what most people are walking on regularly. Whether you are at home or at work, if you live in Las Vegas you're walking on concrete and being barefoot can aggravate every foot, knee and back problem you have.

So tread carefully and listen to your feet!