How to Walk Barefoot

You may want to go barefoot to help you return to your natural gait, or you might just like feeling more connected to the earth. Either way, there may be some benefits to ditching your shoes and socks. However, going barefoot leaves your feet vulnerable to harsh terrain, so it’s important to be careful. Fortunately, going barefoot is an easy transition to make.

Method 1

Method 1 of 4:

Using a Proper Gait

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1
Maintain good posture while you walk. Your posture can change your gait, so try to stand tall while you’re walking around barefoot. Straighten your spine, roll your shoulders back, and engage your core as you walk. Additionally, look forward to check your terrain rather than looking down.^{[1]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- You might be tempted to look down so you don’t accidentally step on something. Instead of looking where your next step will be, look a few feet ahead of you. This way you can watch where you’re going without altering your posture.
2
Put your heel down on the ground first when you take a step. Over time, wearing shoes may have altered your natural gait, so it’s important to make sure you’re putting your heel down first. Land each step on the center of the back of your heel. This keeps your walking gait smooth rather than heavy.^{[2]XResearch source}
- Your gait may automatically be more natural when you’re going barefoot since your feet can feel the ground.
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3
Roll your foot down onto the ground from heel to toe. Once your heel lands on the ground, lower the rest of your foot. Bring your heel down first, followed by your arch, the ball of your feet, and your toes.^{[3]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- This should help evenly distribute your weight across your foot, which might help prevent foot pain and injuries.
Each step should flow smoothly from heel to toe. As your toes land on the ground, hinge at your toes to lift the back of your foot off the ground. Then, pick up your leg.^{[4]XResearch source}
Warning: Going barefoot might cause calluses on your feet. Calluses are a build-up of skin, which becomes hard. Over time, calluses can become painful.^{[5]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}

Method 2

Method 2 of 4:

Going Barefoot Safely

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1
Check with a doctor before going barefoot. You may want to go barefoot to help your feet heal, as some people believe shoes are harmful to feet.^{[6]XResearch source} However, foot conditions like plantar fasciitis or metatarsalgia may get worse if you go barefoot.^{[7]XResearch source} Additionally, it might not be safe to go barefoot if you have diabetes.^{[8]XResearch source} To be on the safe side, ask your healthcare provider if it’s okay to walk around barefoot.
- The doctor might recommend you wear supportive, cushioned shoes until your feet feel better.^{[9]XResearch source}
- Tell your doctor why you want to go barefoot. They may be able to give you advice on the best way to help with your needs.
Warning: It’s generally not a good idea to go barefoot if you have diabetes, as you might not be able to feel injuries in your feet. Additionally, your feet might not heal as easily from an injury. Talk to your doctor before you try going barefoot.^{[10]XResearch source}
2
Walk on a soft surface that’s less likely to hurt your feet. Grass and soil are both a great option if you’re walking outdoors. You might also try an all-weather running track. If you’re walking inside, stay on carpeted areas or rugs.^{[11]XResearch source}
- If your feet start to hurt, you might try a softer terrain. For instance, hard packed soil may hurt your feet, so you might stick to grass.
3
Start with a few minutes of barefoot walking a day to reduce injury risk. Even though walking barefoot may provide benefits to some people, it usually takes time for your feet to get used to it. Since your feet are used to shoes, going barefoot might stress them. Stick to short walks at first.^{[12]XResearch source}
- For instance, you might start with a 5-10 minute barefoot walk.
4
Increase the length of your barefoot walks slowly to let your feet adjust. Your feet will likely get used to going barefoot over time. When you feel comfortable walking barefoot, add another 5-10 minutes to your walks. If your feet start to hurt, shorten your walks so your feet don’t feel stressed.^{[13]XResearch source}
- As an example, you might stick to a 10-minute daily walk for 2-4 weeks. Then, you might increase to a 20-minute walk. Once a 20-minute walk feels easy, you might walk for 30 minutes a day.
5
Stop if you feel any pain in your feet. While some people swear by going barefoot, it’s not right for everyone. Walking around barefoot can cause or worsen a foot injury, and you might just need support from shoes. Rest if your feet start to hurt during a barefoot walk, and consider going back to shoes if you have persistent discomfort.^{[14]XResearch source}
- See your doctor if your foot might be injured.
6
Wear sunscreen on both sides of your feet for sun protection. When you’re walking outdoors, your feet are exposed to the UV rays from sunlight. However, it’s easy to forget about your feet when you’re applying sunscreen. Make sure you apply sunscreen to both the top and bottom of your feet so they’re protected from harmful UV rays.^{[15]XResearch source}
- Both a spray sunscreen and a lotion will work. You might prefer a spray so it’s not slippery.

Method 3

Method 3 of 4:

Staying Safe Outdoors

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1
Check the ground for objects that might harm you. You probably try to avoid stepping on hard or pointy objects even when you’re wearing shoes, but it’s extra important to watch out if you’re not wearing shoes. Items like glass or rocks may cut or bruise your feet if you step on them, so always look where you’re stepping. Additionally, avoid areas that commonly have debris that you might step on.^{[16]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- For instance, you might not want to walk along a trail that has a lot of rocks and pebbles.
2
Use caution if the terrain is wet or rough. It’s easy to slip on wet terrain, and you may not be able to see what’s under standing water. Additionally, rough terrain might scratch up your feet or could trip you. Check the land where you’re going to walk carefully so you don’t accidentally get hurt.^{[17]XResearch source}
- As an example, you might not walk outside right after a storm or along a riverbank. Similarly, you might decide to wear shoes if you’re walking on a rocky surface.
3
Wear shoes if the ground feels very hot or very cold. Extreme weather conditions can make the ground temperature uncomfortable or even dangerous. You may burn the soles of your feet on a hot ground or get an ice burn on very cold ground. Check the temperature before you go out and consider wearing shoes if the ground may be hot or cold.^{[18]XResearch source}
- Don’t walk outside if the conditions are good that day. Instead, choose an area that’s indoors.

Method 4

Method 4 of 4:

Getting Benefits from Barefoot Walking

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1
Try going barefoot to improve your natural gait. Walking barefoot could improve your gait since it allows your feet to feel the ground. If your gait is more natural, it’s possible you might feel better. However, this isn’t true for everyone, and some people still have a natural gait with shoes. Incorporate barefoot walking into your day, and see if it helps your gait.^{[19]XResearch source}
- Be mindful of how you’re walking barefoot to make sure you’re doing it correctly. Otherwise, you might not get the results you want.
2
Walk barefoot outside to possibly reduce your stress levels. Studies show that exposing your bare skin to the ground may reduce your levels of cortisol. Since cortisol is a stress hormone, this might mean you’ll feel less stressed and more relaxed and upbeat after going barefoot outside. Try walking around barefoot to see if it helps you feel better. Track your moods both before and after a walk, as well as on days you don’t do a barefoot walk.^{[20]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
- For instance, you might walk or stand outside for at least 10 minutes each day.
- This is called “earthing,” and some studies suggest it might work for some people.
3
Go barefoot outdoors to potentially improve your sleep. Like with stress, it’s possible that going barefoot outdoors may help you sleep better at night. However, results can vary from person-to-person, so there’s no guarantee it’ll work for you. If you want to sleep better, spend a few minutes barefoot outside every day to see if it helps you.^{[21]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
- There’s not a specific amount of time you need to spend barefoot outside. You might start with 5-10 minutes and see if that helps you.

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Tips

Go at your own pace. It may take time for your feet to get used to going barefoot, so don’t rush.
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Warnings

Walking barefoot can increase your risk of injuring your foot, especially in hazardous terrain. Be extremely careful when walking barefoot.
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Check with your doctor before going barefoot to make sure it’s safe for you. Additionally, don’t go barefoot if you have diabetes unless your doctor says it’s okay.^{[22]XResearch source}
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Going barefoot may cause calluses, which are a hard layer of skin, to build up on your feet. This might cause you discomfort.^{[23]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
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