1. Strengthen your legs
Your feet are home to dozens of muscles, ligaments, and tendons, but wearing shoes all the time makes them less able to function properly. Going barefoot allows these muscles to work more naturally, improving strength and flexibility.
A study published in the Journal of Foot and Ankle Research found that people who regularly go barefoot have higher arches and better foot muscle strength than those who regularly wear shoes.
2. Improve balance and posture
Walking barefoot allows muscles to work more naturally, thereby improving strength and flexibility (Photo: Getty).
When walking barefoot, the feet have the ability to make direct contact and feedback with the ground, which improves the ability to sense the body's position (proprioception). This not only improves balance but also helps to correct posture.
According to a study published in Gait & Posture, going barefoot regularly can improve balance in older adults – who are at high risk of falling.
3. Reduce pressure on joints
Modern footwear – especially high heels or shoes that don't provide arch support – can change the way the body absorbs force when moving, leading to stress on the knees and hips.
Going barefoot helps the body distribute pressure across the foot more naturally. A study by the Massachusetts Institute of Technology found that barefooters tend to land on the mid- or forefoot, which reduces the shock to the joints compared to the heel.
4. Increase blood circulation
When walking barefoot, especially on natural surfaces, the small blood vessels and nerve endings in the feet are stimulated, promoting blood flow and warming the feet – especially helpful for people who sit a lot, have poor circulation or often suffer from cold feet.
5. “Grounding effect”
Grounding is the concept of direct contact with the earth's natural electrical charge through the skin, usually through the soles of the feet.
A study published in the Journal of Environmental and Public Health found that grounding can help reduce inflammation, improve mood and sleep, and even have a positive effect on wound healing. While there is still controversy and more evidence is needed, grounding is being touted as a natural stress-reducing and relaxation aid.
When should you not go barefoot?
Despite its many benefits, going barefoot isn't always safe. Here are some times to be cautious:
People with diabetes
Diabetics often lose feeling in their feet (due to peripheral neuropathy), making them vulnerable to injury without even realizing it. Even a small cut can lead to a serious infection. Therefore, protective footwear should always be worn, even indoors.
Pathological foot
People with flat feet, plantar fasciitis, heel pain or chronic pain should consult a professional before trying barefoot walking, as hard surfaces can make the condition worse.
Unsafe environment
Avoid walking barefoot in urban areas or on sidewalks where there is a risk of stepping on glass, metal, animal waste or bacteria. Likewise, cold floors in winter or hot pavements in summer can cause burns, blisters or muscle stiffness.
How to walk barefoot properly?
- Start slowly: Walk barefoot on grass, sand or the floor for a few minutes every day to get your body used to it.
- Practice in a safe environment: At home, a yoga studio or a clean beach.
- Observe your body's reaction: If you feel pain, numbness, or discomfort, stop and consult your doctor.
- Clean feet thoroughly after direct contact with soil to avoid skin or fungal infections.
Source: https://dantri.com.vn/suc-khoe/5-loi-ich-suc-khoe-khi-di-chan-tran-20250610084116435.htm
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