Walking barefoot is something natural that goes beyond aesthetics or recreation. Although simple, walking barefoot is a very good habit, and in the following post we will tell you why. We will also tell you how to start, if it is something you are not used to, we will give you some advice and even some simple exercises.

What are the benefits of walking barefoot?

When we free our feet from the pressure of footwear and walk barefoot, in addition to naturally connecting with the environment, we achieve the following benefits:

• Muscle stimulation: We strengthen the muscles of the feet, ankles and legs by activating areas that are generally inactive due to footwear.
• Improved blood circulation: Contact with natural surfaces promotes better venous return, improving circulation and oxygenation of the body.
• Stress reduction: We activate nerve endings in the feet that help release tension and reduce stress.
• Back Pain Relief: Walking barefoot on smooth surfaces better aligns your posture, reduces pressure on your spine and relieves back pain.
• Cognitive development in children: For young children, walking without shoes improves motor development, helps with balance and enhances self-confidence.
• Improves balance: Helps develop a better perception of the terrain and improve balance, as the proprioceptive system of the foot is activated.
• Injury Prevention: Strengthens feet and ankles, reducing the risk of sprains and other types of injuries in the future.
• Improves posture: When you walk barefoot, the muscles in your feet and legs work more naturally, contributing to better overall posture.
• Stimulation of nerve endings: The feet have many nerve endings that, when in direct contact with the ground, stimulate the central nervous system.
• Improved proprioception: Walking barefoot improves our perception of our body's position in space, as it allows us to feel the terrain in more detail.
• Reduced fatigue: Walking barefoot on natural surfaces reduces pressure on joints, and sometimes decreases the feeling of fatigue.
• Strengthening the arches of the foot: Walking barefoot helps strengthen the arches of the foot, preventing problems such as flat feet.
• Improves flexibility: The muscles and joints of the feet become more flexible when in contact with different surfaces.
• Relaxation and calm: Walking barefoot in nature, such as on sand or grass, provides a feeling of relaxation and general well-being.
• Improves shock absorption: When barefoot, the feet are better able to adapt to the terrain, helping to cushion impacts when walking or running.
• Promoting connection with the earth: Being barefoot connects us more deeply with nature and increases the feeling of well-being and harmony.
• Increased body awareness: The sensation of being barefoot makes us more aware of how we move.
• Improved mental health: It has positive effects on mental health by reducing anxiety levels and promoting concentration.
• Stimulation of endorphin production: Direct contact with the ground and activation of the feet can help release endorphins, the happiness hormones.
• Increased physical endurance: Walking barefoot strengthens the muscles in your feet and legs, thus improving long-term endurance.

How long is it recommended to do it?

The ideal time to walk barefoot depends on your experience and the surrounding conditions. At first, you can simply start walking barefoot when you are at home. The important thing is to listen to your body. If you start to feel discomfort, reduce the duration or change the surface.

The key is consistency, rather than duration. Incorporating this activity in small intervals throughout the day is just as beneficial as walking barefoot for long periods.

Where is it better to walk barefoot?

While the amount of time we walk barefoot is not such an important factor, at least at first, the ground where we walk does matter a lot. The place where we walk barefoot directly influences the benefits we obtain and the safety of our feet. The best options are:

• Grass: This is ideal for beginners as it provides a soft, pleasant surface that stimulates the nerve endings in the feet.
• Beach sand: Fine sand relaxes the foot muscles like a natural massage and also helps exfoliate/remove impurities.
• Wooden or parquet floors at home: These smooth, uniform materials are perfect for walking barefoot if you feel that you have very sensitive feet.
• Firm Ground: Walking on firm, dry ground is a great way to strengthen your feet and improve your balance.

We recommend you read our article on Grounding .

Are there risks of walking barefoot?

The truth is yes and no. There are risks when walking barefoot, but they are very rare and only in certain areas. The risks of walking in your home will not be the same as walking in a park or on the beach. But we will tell you all about them:

• Infections : Walking barefoot on damp or unhygienic surfaces encourages the development of fungi, papillomas or bacterial infections.
• Injuries : Direct contact with sharp objects or uneven surfaces can cause cuts, scrapes or bruises to the feet.
• Precautions for people with diabetes : If you have diabetes you should take special care, since neuropathy can reduce sensitivity in the feet, increasing the risk of wounds or ulcers.

Healthy alternatives to walking barefoot: barefoot shoes

Barefoot shoes, also known as minimalist shoes, are a great alternative if you are looking for the benefits of walking barefoot, but with the protection that comes with wearing shoes. This type of footwear is designed to mimic the feeling of walking without shoes, allowing the feet to move naturally and without restrictions, and also strengthening the muscles and ligaments of the foot. Unlike traditional footwear, barefoot shoes are lightweight, flexible, and allow for close contact with the ground.

At Clotsy we are committed to sustainability and people's well-being, which is why we have complementary products available that promote a healthy lifestyle. On our website you will find sustainable organic cotton socks and barefoot, sustainable sportswear , organic cotton underwear , as well as barefoot footwear .

Transition exercises for barefoot shoes

If you are used to wearing traditional shoes, the change to barefoot shoes may be a little uncomfortable, at least at first. But with patience and the right exercises, everything will become much easier. Here are some examples of exercises you can do:

Toe Stretch

• Sit down and place your feet flat on the floor.
• Use your hands to stretch each toe up and down.
• This will help release tension in your fingers and improve overall flexibility.

Flexion and extension of the foot

• Sitting or standing, lift your foot off the floor and flex your ankles, bending your feet up and down.
• Perform this exercise for 1-2 minutes to strengthen the muscles in your ankles and soles of your feet.

Tennis ball massage

• Place a tennis ball or similar under your feet while sitting or standing.
• Roll the ball from your heel to your toes, applying light pressure.

Calf Stretch

• Standing, place your hands against a wall and step one foot back, leaving the other leg bent.
• Make sure to keep the heel of your extended leg on the floor as you feel the stretch in your calf.
• Hold the position for 20-30 seconds and repeat with the other leg.

Tips for a safe transition

To finish this post we want to leave you with a list of tips, some of which we have already mentioned briefly, so that you keep in mind if you decide to start walking barefoot or use barefoot shoes:

Start gradually

Don't rush into changing shoes. Start with short periods of time wearing barefoot shoes. For example, start by walking in barefoot shoes for 20 to 30 minutes a day, then gradually increase the duration as your feet adapt.

Listen to your body

It's critical to pay attention to your body's signals during the transition. If you experience pain or discomfort, reduce the amount of time you wear barefoot shoes or the intensity of the activity. It's normal to feel mild discomfort at first, but severe pain may be a sign that you're pushing the adaptation too hard.

Strengthen your feet with pre-workout exercises

Before you start wearing barefoot shoes, spend time strengthening your foot muscles. Do exercises like stretching, walking on uneven surfaces, and foot massages.

Don't forget the importance of posture

Switching to barefoot shoes also involves adjusting your posture and gait. Make sure you walk in a more natural and aligned manner, avoiding stilted steps. Keep your posture upright, with your shoulders back and your feet aligned, to prevent possible strain on your back or joints.

Do it in stages

If you wear barefoot shoes during intense activities such as running or hiking, start with short distances and gradually increase the time and intensity. Avoid high-impact activities, such as long-distance running or sports, in the early stages of transition.

Wear the right shoes

Not all barefoot shoes are created equal. You'll need to experiment to find a model that fits your foot shape and provides enough protection without compromising the barefoot feel.

Consult an expert if necessary

If you have a foot condition or are experiencing persistent discomfort during the transition, consult with a podiatrist or physical therapist. A professional will be able to offer personalized recommendations or even diagnose conditions you may not have known you had.

Conclusion

In conclusion, walking barefoot is a simple, yet powerful activity that promotes overall health, from strengthening your feet to improving your mental well-being. There are many ways to integrate this practice into your daily life, so you'll surely be able to find the way and frequency that best suits what you're looking for.