Barefoot training

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Barefoot training 

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It is officially Summer in New England.  The long, sunny days of July bring with it beach days, weekends kayaking, and nights sitting by the camp fire.  Whether walking in the hot sand, in the backyard grass, or on air-conditioned tile floors, being barefoot actually has some health benefits. 


Shoes are designed to protect our feet from harmful objects and weather.  There are four different layers of muscles within the bottom of the human foot.  However, when we wear shoes all day, these muscles within the foot do not have to work and therefore become weak.  With muscle weakness and potential muscle imbalances, there is a significantly higher risk of injury and pain, not only to the foot, but to the entire leg, spine, and shoulder. 

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It has been proven that athletes who run and train barefoot have a much lower risk of injury than those who constantly wear shoes.  When barefoot, the muscles within the bottom of the foot are forced to work, and therefore stay strong.  Strong muscles lead to a decreased risk of injury. 

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Barefoot training is a great way to decrease risk of injury; however, this type of training should be completed with caution.  If done inappropriately, it can cause more harm than good. 

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Recommendations to incorporate barefoot training

  • Walk around your house barefoot
  • Slowly incorporate barefoot training into your workout routine
  • When running or working out on cardio machines, start with 5 minutes a day and gradually increase the amount of time
  • Do not complete power exercises or exercises in which the risk of dropping heavy weights on your feet is high
  • Don’t forget to also stretch your feet


If you have pain or any pre-existing injuries you should consult a medical professional before beginning any barefoot training. 


By:  J. Scott, DPT, ATC, CSCS, TSAC-F

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