We walk barefoot as much as we can and encourage our daughter to do the same. Travelling Australia makes it pretty easy - the weather is warm and we spend lots of time in nature. But even when you live in a cooler climate there's always an opportunity to take off your shoes and socks and walk barefoot. The more you do it the happier and healthier your feet are.

The problem with shoes

Most fashionable shoes available in stores today are not designed to support the natural shape of our feet. Narrow shoes restrict natural movement and don't give enough space to our toes. This causes toes to become cramped and misaligned which potentially causes foot-related problems over time. The picture below showcases this scenario. On the left you see feet of a human who has walked barefoot his whole life, like our ancestors. The effect of wearing narrow shoes as we do nowadays (image in the middle) shows the image on the right.

You might know that feeling of squeezing your feet into super fancy high heels or business shoes. It's like a sigh of relief when you finally get to take them off after a long day or even after just a couple of hours. This demonstrates the impact of restricted movement, and the uncomfortable feeling of reduced blood flow and circulation in our feet.

Benefits of walking barefoot

1. MOVEMENT - In contrast to wearing shoes, walking barefoot allows our feet to move naturally and unrestricted. While we walk barefoot our muscles and ligaments are engaged more actively and become stronger over time. With this increased strength and mobility the risk of foot-related problems can be reduced.
2. BALANCE - Walking barefoot has a positive effect on our balance and coordination. The feet adapt to different surfaces and terrains. Nerve endings of our soles send continuous feedback to our brains about the ground beneath us. The sensory input helps us to adjust our movements and maintain stability, especially on uneven or slippery surfaces.
3. ARCH SUPPORT - While walking barefoot actively engages muscles and ligaments in our feet it supports and strengthens our natural arches. The arches help to distribute our body weight evenly and provide us with stability while we move. Wearing arch-supporting shoes can lead to a weakening of the muscles and the natural arch.
4. CIRCULATION - Another benefit of barefoot walking is better blood flow to our feet. This assures that nutrients and oxygen reach the tissues which promotes healing and recovery. It supports overall foot health.

Barefoot walking is especially important for our kids. It allows their feet to develop and grow naturally. It strengthens their muscles, ligaments and bones early on which may contribute to better foot health and fewer foot-related problems when they're older.

Barefoot Shoes

As environmental circumstances don't always allow us to walk barefoot there is a great option of wearing barefoot shoes instead. Those shoes give you the feeling and benefits of barefoot walking while providing support and protection. They promote natural movement and overall foot health. If you want to give them a try just keep in mind to transition slowly from traditional shoes.

When you go looking for barefoot shoes you will quickly realise that they are often quite expensive. If you're not willing to spend that much money on shoes you can still check for some criteria that barefoot shoes should meet (check them on barefoot shoes as well):

1. THIN - A thin sole makes sure you get a very close feeling of the ground beneath you so your nerve endings can send sensory feedback to your brain. This helps to adjust your movements accordingly and enhance your balance.
2. FLEXIBLE - Look for shoes that are bendy and you can twist. You should be able to fold the shoes upwards and downwards. This flexibility allows natural movement for your feet.
3. FLAT - A flat sole without any elevation mimics our natural foot position. It helps to distribute our body weight evenly and strengthens the muscles.
4. WIDE - The toe box of your shoes should be wide enough to give your toes room to fully splay. This supports natural movement, enhances balance and prevents your toes from becoming cramped and misaligned.

In a nutshell

In this article I just want to give you a quick overview on how beneficial barefoot walking is. It's not for everyone and not all circumstances and terrains allow it. Always be mindful and choose safe environments to do it especially when you just started walking more barefoot. If you don't like to be without shoes try barefoot shoes instead. They are a great option to still get the experience and benefits of barefoot walking.