A supportive pair of shoes is the first item on most lists of essential exercise equipment, so how did barefoot training become so popular? Look down and around, and you’re bound to see people doing all manner of fitness — from deadlifting to trail running — without shoes.
Are these barefoot athletes just for show, or are there real benefits to barefoot training? We checked in with the experts for their thoughts on the pros and cons of going shoeless so you have all the information before jumping into this trend feet first.
Is It Safe to Exercise Barefoot?
Barring any environmental or health-related concerns, it’s probably safe to try barefoot training. However, there are some safety factors to consider.
Environment
Before busting out your kicks, the first thing to check is your surroundings. While some fitness studios may allow you to be barefoot or require you to remove your shoes for certain activities, others may require athletic footwear for safety and hygiene. Of course, you must follow the rules of the facility.
If you tend to exercise outside, look around and use your best judgment. If the ground or anything on it can cut, scrape, or burn your feet, keep your shoes on.
Medical conditions
Next, consider your own feet (and the body connected to them).
“Anyone with any type of sensory loss in their feet, or those at higher risk of sensory loss in their surroundings, such as diabetics, should avoid exercising barefoot,” says Jack McNamaraMSc, CSCS, a lecturer in clinical exercise science at the University of East London.
If you have a chronic condition that affects your walking ability, McNamara recommends consulting a podiatrist before trying barefoot training. A history of injuries (especially shin splints, ankle or foot pain, and stress fractures) also warrants a discussion with your doctor.
Running experience
If you’re considering running barefoot, start slow. Unless you are an experienced runner, Niraj Vora, PT, co-founder of The Stride Shop in New Orleans, Louisiana, recommends starting with a program of walking and leg-strengthening exercises before graduating to running barefoot.
“Our tendons, muscles, and bones undergo changes with consistent training that are critical to withstanding the stress placed on our bodies,” says Vora. “If you’ve been running consistently for more than a year, we recommend starting with short barefoot runs of 30 seconds to a minute interspersed with walking.”
What Are the Benefits of Barefoot Training?
Considering how much we pay for athletic shoes, there’s good reason no wearing them. Here are some potential benefits of barefoot training.
1. Wider foot movement
Some types of exercise require foot movement that is restricted by shoes. If you’ve ever done an exercise like Pilates, you know that subtle changes in foot position (eg, pointing the toes or flexing the foot) can affect the intensity of a movement or completely change the focus. this.
And if yoga is your jam, a clunky pair of sneakers will only throw off your balance and slow down your sun salutation. To experience the full range of motion of your toes, feet, and ankles, you need to be barefoot.
2. Stronger legs
The springy soles of your favorite running shoes are comfortable, but some experts believe that all the cushioning can weaken your foot muscles.
“Supportive shoes are designed to reduce the work that the (foot) muscles have to do, which is great in most cases,” says Dr. Mike Rushton, DPM, co-founder and medical director of Medical Advances in St. George, Utah. “But, if you don’t let these muscles work properly, like everything else, they weaken and lose the ability to do their jobs effectively.”
This can shorten your athletic performance and eventually lead to muscle imbalances and injuries. “Barefoot training allows your feet to work naturally, engaging a whole new set of muscles you probably didn’t know you had,” says Rushton.
3. Enhanced body awareness
Besides doing all the heavy lifting for your foot muscles, shoes also act as a barrier between the nerve endings in your feet and the surface you stand on. Taking off your shoes allows for a better sensory experience, which can help with proprioception, or your awareness of your body and how it moves in relation to its environment.
Being able to feel the ground underneath can also help you achieve better form and alignment on certain lifts.
“Squatting barefoot can help build flexibility in the ankles and hips as the knees track forward and backward, helping to properly target the hip flexors and hamstrings,” says Jack. Craig, CPT at Inside Bodybuilding.
Can You Do Barefoot Training If You Have Plantar Fasciitis?
Plantar fasciitis occurs when the thick band of tissue that connects your heel bone to your toes becomes inflamed. This is often very painful and should be evaluated by a medical professional.
Although you should listen to your own doctor’s recommendations about physical activity, it’s probably best to avoid barefoot training if you have plantar fasciitis.
“Being barefoot for long periods of time should be avoided for people with plantar fasciitis because the prolonged hard pressure of your heel and foot on solid ground can increase the strain on the inflamed arch and heel of the foot and can worsen symptoms of plantar fasciitis,” says said Dr. Kristen Gasnick, PT, DPT.
“Plantar fasciitis has a very strong link to footwear,” says Gasnick. “So making sure you invest in proper fitting shoes with good shock absorption and foot support can help reduce your plantar fasciitis symptoms and improve your ability to walk barefoot without pain once it resolves the inflammation.”
Barefoot Training Shoes
Intrigued but not ready to “let it all out”? These minimalist barefoot training shoes offer a barefoot-adjacent training experience while providing a barrier between you and the ground.
Vivobarefoot
Known for wide, flat, and flexible soles, Vivobarefoot offers a full line of minimalist shoes for the whole family.
Vibram FiveFingers
This is the closest you can get to being barefoot without actually being barefoot. Vibram FiveFinger shoes are made with ultra-lightweight materials, flexible soles, and individual toe pockets.
FeelGrounds
FeelGrounds shoes, which range from lifestyle shoes like sandals and boots to active sneakers, are all about comfort, style, and environmental responsibility.
Talk
Although not marketed as a barefoot training shoe, Converse sneakers, particularly Chuck Taylors, are often the preferred shoes of Olympic weightlifters, thanks to their flat soles.
