Barefoot walking: Why it's so healthy – and who should wear shoes instead

Slipping into sneakers, sandals, lace-up shoes, or boots: This is a regular routine before we leave the house. It's worth it – especially in summer – to simply skip the shoes for a change.

We explain why walking barefoot strengthens your feet, how to go more “barefoot” in everyday life – and who should actually wear shoes instead.

Being confined to a shoe can be somewhat monotonous for a foot over time. "Walking barefoot allows the soles of the feet to experience different stimuli," says orthopedic and foot surgeon Thomas Schneider of the Joint Clinic in Gundelfingen. Grass, sand, pebbles, mud: Different surfaces stimulate the nerve endings in the soles of the feet.

These stimuli are transmitted to the brain by the nerve endings in the soles of the feet. All of this contributes to improved body awareness – and often also to a more upright posture. "This leads to the improvement of potential posture problems in the person who runs barefoot," says Schneider. In the medium to long term, running barefoot also ensures better joint stability and better body balance.

"Walking barefoot also helps train the foot muscles," says Reutlingen-based podiatrist Tatjana Pfersich. Trained foot muscles, for example, reduce the risk of heel spurs, a painful ossification of the heel.

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No. Regardless of whether the apartment or house has tiled, parquet, or carpeted floors, "These floors provide too little stimulation for the soles of the feet," says Thomas Schneider. It's better to walk barefoot in nature, with its varied ground conditions.

"But walking barefoot around the house also has a positive effect," says Schneider. Incidentally, walking around the house in stockings or socks often has the same effect as walking barefoot.

Your feet are unprotected – a problem? "There's definitely a risk of injury," says Tatjana Pfersich. Sharp objects like broken glass can easily pierce the soles of your feet and cause cuts. And meadows are home to wasps and bees that will sting if you accidentally step on them. Therefore, when walking barefoot, be careful where you step.

In principle, yes, say experts. "This also applies to seniors and children," says Thomas Schneider.

However, caution is advised in cases of nerve damage that results in limited or no sensation in the feet. Such neuropathies can also occur in connection with diabetes.

They pose an increased risk of injury because those affected are unaware of potential dangers to the soles of their feet. If in doubt, consult a doctor.

"For healthy feet, walking barefoot is no problem," says Tatjana Pfersich. Things can be different if the feet are deformed or have misalignments such as flat feet, splay feet, or knock-knees.

Although running barefoot has positive effects in these cases, “those affected should seek medical advice before starting to run barefoot,” advises Thomas Schneider.

According to the orthopedist, it's important to start barefoot walking slowly, as the foot muscles need time to adapt to this new strain. Initially, you should only walk for about five minutes on soft surfaces without shoes or socks. If that goes well, you can later walk barefoot for longer periods and on different surfaces.

That can happen. "The skin moves when you walk, and when you walk barefoot, the friction and pressure are directly on the skin," says Tatjana Pfersich.

The formation of calluses is a protective mechanism of the body. "If they become too thick, they must be removed to prevent open wounds or cracks from developing, especially in diabetics," says Pfersich. But be careful: If you remove too much callus, it will regenerate excessively quickly.

Three tips on how to achieve this:

1. "Consciously plan time for barefoot walking," advises Thomas Schneider. Sometimes it's enough to just walk around your own garden, with its often varied surfaces, without shoes or socks.

2. According to Schneider, an alternative could be barefoot paths and barefoot parks, which exist in some areas. An overview can be found on the portal " barfusspark.info ."

3. "So-called barefoot shoes can also be helpful," says Thomas Schneider. These shoes have very thin and flexible soles. The feet process the various stimuli of different surfaces via the nerve endings in the soles, but – unlike when walking barefoot – are simultaneously protected.

RND/dpa