by Rudo Makuyana, Sydney Podiatrist
Barefoot culture is a big thing in Australia. In fact, if you Google ‘why do Australians go’ one of the prompts is ‘barefoot’. Walking barefoot is just a thing for us, like TimTams and saying ‘Yeah, nah.’
Overseas travellers are often surprised to see everyday Aussies out and about walking barefoot in the supermarket, shopping centre or parks. But is walking barefoot so often good for us? The answer is: it depends.
Too much of anything is not good, and that includes walking barefoot
It’s okay to go barefoot some of the time, and there are positives to taking off your shoes. If you work from home, you can enjoy going barefoot without any major risks. Unless you trip over the vacuum cord, you’re unlikely to cause any damage.
“If you insist on walking barefoot outdoors, check your tetanus immunisation history, because when you step on a rusty nail, you might be due for a booster.”
Shoes protect our feet for a reason
Shoes are protective as well as comfortable for our feet. Lose the shoes, and you lose the protection. As podiatrists we see plenty of patients each week in our Sydney podiatry clinic who have damaged their feet by walking barefoot. The most common injuries include:
- cuts from broken glass or sea urchins
- trips and falls, causing ankle sprains or muscle tears
- splinters
- burned feet from walking barefoot on hot concrete
- fungal infections like warts
Recently I treated a client who had a foreign object in her foot for more than six years! She thought it was a wart, but an x-ray determined that it was a piece of stone.
Shoes are shock absorbers, so when you walk or even run barefoot, you risk damage to your joints and bones due to the extra impact of your barefoot hitting the ground.
Will thicker skin protect my feet?
It’s true that if you walk barefoot often your skin will adapt and thicken, potentially even developing calluses. Even if you develop thicker skin due to walking barefoot often, the skin is no barrier to sharp objects like glass, metal, stone and even plastic. If you have ever stepped barefoot on Lego, you know how much that hurts. So times that pain level by about 100 when you step on something much worse.
Ease into walking barefoot
If you must go barefoot, don’t go all-in, all at once. Often the problem with people going barefoot is the lack of foot condition. Walking barefoot puts more strain on your skin, muscles, joints and ligaments. Your feet need time to gradually adjust to walking barefoot, even at home. Start with one hour per day and gradually increase it from there.
If you are keen on walking barefoot outdoors
Stick to paved areas, grassed areas and spaces with decent flooring. Be more mindful of your surroundings and check for trip hazards. Your skin will take time to build up a thicker exterior which will make walking barefoot more comfortable. Bring shoes, so you have the option of putting on a pair of thongs if you get caught out on a surface that’s painful or challenging to walk on.
Avoid barefoot holidays
I regularly see patients who decided to take long barefoot walks at the beach or the park when on holidays. And of course their feet were not accustomed to the extra strain and pressure, causing injuries. I see a lot of achilles tendons patients who overdid it on holidays So it’s a risk you can easily avoid.
Is it safe to run barefoot?
I really recommend against this. I understand why runners want to try barefoot running, because it is believed to strengthen your feet and improve your balance. But it is very risky and the potential for injury is high. When you’re running, you don’t have time to check the surface so you’re far more likely to step on a sharp object. And at speed, your foot is going to crash into that object fast, meaning the injury will be worse too.
However if you are determined to run barefoot:
- take it slow and easy: don’t go too hard, too fast
- stick to softer surfaces like grass or rubber-based synthetic running tracks, that will be more gentle on your feet
- avoid running barefoot in very cool or very warm temperatures – due to increased potential for chilblains and burns
Know what your feet can handle
If you’re working on increasing your foot strength, do it in controlled environments, and gradually. Don’t over do it, or you risk injury which will only derail your efforts to strengthen your feet. One of the better things you can do is daily foot exercises which can help increase your foot strength without the risks of walking barefoot.
People who should not try walking barefoot
If you have diabetes your feet are vulnerable to potential nerve damage, which means that walking barefoot is too risky for you. If you have poor circulation you should avoid walking barefoot as it will take longer for injuries to heal. If you’re pregnant you should avoid walking barefoot in case of potential trips that can harm you and the baby. If you’re aged 60 or above, you should avoid walking barefoot as our mobility, reflexes and bone strength diminish as we age. Check with your doctor or podiatrist before making any changes to your health routine.
To summarise: podiatrist tips for walking barefoot tips
- It is mostly safe to walk barefoot at home
- Shoes are protective, so not wearing them increases your risk
- If you must walk barefoot outdoors, build up your foot strength gradually
- Avoid sudden long barefoot walks on holidays
- Avoid walking or running barefoot outdoors or on treadmills
- Common injuries due to walking barefoot include cuts, strains, torn muscles and burns
- Warts and fungal skin infections are more likely if you walk barefoot often, as you increase your exposure
- Avoid walking barefoot in very cold and very hot temperatures
