There\u2019s something delightful about bare feet. Who doesn\u2019t love the feeling of sand between their toes, or kicking off those sweaty socks and shoes after a long day at work?<\/p>
Unfortunately, walking, standing, or running without shoes on can quickly lose its appeal when you consider the risks of injury.<\/p>
What\u2019s the connection between plantar fasciitis and bare feet? Is it possible to enjoy going barefoot safely? What about barefoot running? In this article, we\u2019ll explore the different risks and benefits of going barefoot, as well as some helpful alternatives.<\/p>
Some people believe that by running or walking barefoot, your feet can move more naturally, get stronger, and avoid injury. Others insist that the risks of causing or aggravating conditions like plantar fasciitis outweigh any potential positives.<\/p>
But what are the real risks and potential benefits from going barefoot?<\/p>
While walking or running, the average person strikes the ground heel first (rather than with the ball of the foot). And a heel-first gait generates a lot of force\u2013up to three times your body weight! Walking or running barefoot usually shifts your gait to where the ball of the foot hits the ground first, meaning less impact. How much less is still up for debate\u2013but there is some evidence<\/a> that the gait shift, combined with the shortened stride that happens naturally as a result\u2013can make a 4% difference.<\/p> Many people feel that running or walking barefoot improves their balance, meaning fewer stumbles or falls. Barefoot runners like to be able to directly feel the ground beneath them as they run with the goal of helping their feet communicate with the rest of their body more effectively. While there\u2019s lots of anecdotal evidence for better posture and balance, a few studies contradict this idea. One study from 2018<\/a> found that participants had less stability than their barefoot counterparts; however, participants wearing standard shoes matched barefoot participants in balance.<\/p> One of the biggest risks of running barefoot comes in the form of hazards you probably don\u2019t even notice as you walk with shoes, such as tiny pieces of sharp plastic or glass, small pebbles, hot and cold surfaces, and thorns. Without shoes, these small and often unnoticed factors can spell out major injuries for a bare foot. A study from 2016 showed that barefoot runners sustained more injuries to the plantar surface<\/a> than shod runners.<\/p> While barefoot running can improve your gait and reduce the amount of force you create with each step, good running shoes still absorb that force much more effectively than bare feet. In other words, you might generate less force by running with bare feet, but you\u2019ll absorb a greater percentage of that force. On the flip side, you might generate slightly more force by running with shoes, but your shoes will absorb more of that force.<\/p> Shock absorption from shoes is especially important for people who aren\u2019t running or walking consistently, which means feet don\u2019t have a chance to maintain adaptation to the added force of barefoot running. Richard Blake, DPM,<\/a> says, \u201cTwo big problems runners and walkers face are too much inconsistency with month to month workouts. We are starting over too often and our feet are subject to jarring forces as well as too much cement and asphalt in our workouts.\u201d<\/p> If you have high arches or flat arches (many people lean one way or the other), going barefoot can increase your chances of developing heel pain, or plantar fasciitis. Running or walking barefoot for long periods of time on hard surfaces can quickly put strain on your arch and wear down the fatty heel pad. The American College of Foot and Ankle Surgeons<\/a> discourages barefoot running for this very reason: Without arch and heel support, the shock from barefoot running can lead to plantar fasciitis and heel pain.<\/p> For people with healthy feet, plantar fasciitis is one of the biggest risk factors of going barefoot. Likewise, most podiatrists agree that people who already have plantar fasciitis should avoid going barefoot for long periods of time, especially on hard surfaces like concrete or wood floors. Why? It all comes down to a lack of arch support, cushioning, and impact.<\/p> When you walk, stand, or run barefoot, your feet have limited support and cushioning while distributing the weight of your body and the impact of physical activity. The fat pad along the sole of your foot becomes the only protection and cushioning available. This natural padding guards your plantar fascia. When you walk barefoot on a hard surface for a substantial amount of time, the fat pad can start to break down, wear out, or become inflamed \u2014 and less effective at protecting your fascia. Over time, the fascia can flatten and sustain small tears. If you already have plantar fasciitis, walking barefoot on hard surfaces can worsen your condition or delay the healing process.<\/p> The idea of wearing socks and shoes at all times is unrealistic, not to mention unpleasant. Keep these tips and ideas in mind for those times when socks and shoes aren\u2019t ideal:<\/p>Better Balance and Posture<\/h4>
Risks of Going Barefoot<\/h3>
Vulnerability to Injury<\/h4>
Reduced Shock Absorption<\/h4>
Heel Pain<\/h4>
The Plantar Fasciitis Barefoot Connection<\/h2>
Tips and Alternatives for Going Barefoot<\/h2>
Protect Your Heels While Going Barefoot<\/h2>