The Barefoot Walking Trend: A Podiatrist’s Honest Take

Over the past year, social media has been flooded with claims about the benefits of walking barefoot. From influencers touting “natural foot health” to wellness enthusiasts sharing their daily “grounding” routines, barefoot walking has become one of the biggest health trends of 2025. But while the videos are convincing, are they actually backed by science? And more importantly, is it safe for everyone to follow?

As podiatrists, we see both sides of the story. There are real advantages to letting your feet move naturally, but there are also serious risks if you jump in too quickly or have a foot at risk of serious injury. Let’s break down what’s fact, what’s fiction, and who this trend really suits.

Why Everyone’s Going Barefoot on Social Media

The #barefootwalking hashtag has exploded across TikTok and Instagram, with more than 500 million views and countless influencers sharing videos of themselves strolling through parks, beaches, and city streets without shoes.

The appeal is understandable. Many people are frustrated with foot pain, overuse injuries, or shoes that feel restrictive. Influencers claim barefoot walking “cured” their plantar fasciitis, improved their posture, or made them feel more “connected to nature.”

The movement has roots in the early 2000s after the release of the book Born to Run, which popularised minimalist running. That philosophy has now extended into everyday life, blending with the growing wellness and “biohacking” trends. The idea that “natural is better” fits neatly into social media’s love of simplicity and self-optimisation.

But just because something feels good for one person doesn’t mean it’s universally beneficial. What you see in a 30-second clip doesn’t show the full story of how those feet adapted, trained, and strengthened over time.

What Science Actually Says (Not What Influencers Say)

The research on barefoot walking is mixed, but there are a few consistent findings worth noting.

What’s True

It can strengthen foot muscles – Studies show that walking barefoot on safe, soft surfaces can improve intrinsic foot muscle strength in people with healthy feet. When your arches and toes work harder to stabilise your body, those muscles get stronger.

It may improve balance and proprioception – Being barefoot gives you better sensory feedback from the ground, which can help your body sense position and adjust movements more effectively. This is particularly useful for younger people or those doing specific balance training.

It can promote better toe splay in children – Children who spend more time barefoot often develop wider forefeet and stronger arches, which can be helpful for long-term foot function.

What’s Exaggerated

It won’t “cure” plantar fasciitis or chronic pain. In fact, if you have plantar fasciitis, going barefoot on hard surfaces can make things worse by increasing strain on the heel and arch.

There’s no proven “earthing” or “grounding” benefit beyond placebo. The idea that physical contact with the earth transfers electrons and improves inflammation is not supported by any credible research.

It can increase injury risk. Studies on barefoot runners show higher rates of stress fractures, tendon injuries, and calf strains when transitioning too quickly.

Most of the positive studies involve trained barefoot runners, not people walking barefoot for the first time after years in shoes.

The bottom line? Barefoot walking can have benefits in specific contexts, but it’s not a miracle cure. For most people, a gradual approach with proper strength work and professional guidance is key.

Who Should NEVER Try This Trend

While barefoot walking looks harmless, it can be genuinely dangerous for some people.

Avoid barefoot walking completely if you have:

• Diabetes* or reduced sensation (neuropathy): Even a small cut can become a serious infection.

• Peripheral vascular disease: Poor circulation makes healing slower and infections more likely.

• Existing foot pain or injury: Walking barefoot will likely worsen symptoms.

• A compromised immune system: Open wounds, blisters, or splinters can become serious quickly.

* Warning: If you have diabetes and are considering going barefoot, please speak with a podiatrist first. Small cuts can become serious infections, even from surfaces that look clean.

For these individuals, barefoot walking is not worth the risk. Proper footwear and custom orthotics are much safer ways to improve foot function and relieve pain.

If You MUST Try It, Here’s How to Not Injure Yourself

If you’re determined to see what all the fuss is about, there’s a safe way to do it. What social media doesn’t show is that it takes months to build the strength and mobility required for safe barefoot walking.

Start Slowly

Begin with five to ten minutes on soft grass or sand. Your feet, calves, and Achilles tendons need time to adapt. Gradually increase time by five minutes per week, and expect the transition to take six to twelve months.

Know the Warning Signs

It is expected that you will feel some muscular and tendon discomfort as you are transitioning. It should be discomfort only, severe pain may indicate injury and be a sign you are trying to move too quickly.

Try Minimalist Shoes First

Minimalist shoes, such as those with a thin sole and wide toe box, can be a stepping stone between traditional shoes and full barefoot walking. They allow more natural movement without completely removing protection.

What Actually Works

• Go barefoot indoors first on safe, clean surfaces.

• Add barefoot strength exercises such as towel scrunches, toe spreading, and balance work.

• Use minimalist shoes for short walks or gym sessions once your strength improves.

• Book a professional gait assessment to see if your biomechanics can handle barefoot walking safely.

Transitioning correctly is the difference between stronger feet and a painful stress fracture.

The Barefoot-Adjacent Alternatives That Are Actually Smart

There are ways to reap many of the same benefits as barefoot walking without taking unnecessary risks.

• Wear properly fitted shoes. This includes both length and width, not squashing your feet or toes into a shoe too small or narrow.

• Go barefoot at home. Walking barefoot indoors on clean, even surfaces gives your feet natural movement time without the hazards of outdoor walking.

• Do regular foot strengthening exercises. Simple movements such as heel raises, balance work, and towel curls can build the same strength barefoot walking aims to develop.

• Minimalist shoes for trained athletes only. If you already run or train barefoot, continue under professional supervision. For everyone else, supportive footwear is safer.

• Use custom orthotics. For those with biomechanical issues, orthotics provide the alignment and cushioning needed to walk comfortably without pain.

These options are practical, safe, and backed by evidence. They can help you achieve stronger, healthier feet without putting them at risk.

Brisbane’s Climate Reality Check

While the idea of walking barefoot through nature sounds idyllic, the reality in Queensland is a little different.

Summer temperatures in Albany Creek regularly reach 30–35°C, and concrete footpaths can burn the soles of your feet within minutes. Grass areas are often full of bindii prickles and other hazards, and public spaces may contain hidden glass, stones, or bacteria.

Concrete and asphalt are not “natural surfaces.” They offer no shock absorption and place extra strain on joints. There are also hygiene concerns, especially in areas where people walk dogs or where sharp debris can cause injury.

In short, Brisbane’s climate and terrain make barefoot walking more risky than romantic. Supportive shoes are almost always the smarter option.

When to See a Podiatrist Instead of Following TikTok

If you’re curious about barefoot walking but aren’t sure if your feet are suitable, the safest first step is a biomechanical assessment with a podiatrist.

See a professional if:

• You have foot pain that won’t go away.

• You’re planning a major barefoot or minimalist transition.

• You have existing foot conditions such as bunions, flat feet, or plantar fasciitis.

• You want a gait analysis or advice on strengthening and footwear.

Before you ditch your shoes based on social media, book a biomechanical assessment. We’ll tell you honestly if barefoot walking suits your feet.

The Takeaway

Barefoot walking isn’t inherently bad, but it’s often misrepresented online. The reality is that our modern environment, hard surfaces, and shoe-conditioned feet make it risky for many people. Some individuals may benefit from limited barefoot activity, but only with gradual progression and the right guidance.

If you’re intrigued by the idea, start small, focus on strengthening your feet, and talk to a podiatrist first. At My Family Podiatry, we assess your gait, strength, and footwear to create a plan that helps you move comfortably and confidently. This may be in supportive shoes, minimalist footwear, or with custom orthotics designed just for you.

Ready to find out what’s best for your feet? Book a biomechanical assessment today and get advice tailored to your goals.

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