Walking barefoot improves health

Why walking barefoot strengthens your nerves and how to do it properly

Have you ever thought about how it feels to go through everyday life without any shoes at all? You might imagine that this is only suitable for beach holidays or a sunny afternoon on the lawn. In fact, however, walking barefoot - often referred to as "earthing" or "grounding" in English - has become increasingly popular in recent years because it can have a number of positive effects on our health. In particular, our nervous system, which has thousands of fine sensors in the soles of the feet, benefits from the undamped stimuli when walking without shoes. This detailed article of more than 1500 words will cover why walking barefoot strengthens your nerves, which scientific studies provide evidence of these effects, how you can start safely and without injury, and which steps are needed to integrate barefoot walking into your everyday life in the long term.

What makes walking barefoot so special?

Maybe you have already been on holiday to a beach and experienced the feeling of the fine sand under your feet, barefoot, how it adapts to your footsteps. Or you have walked along a forest path, surrounded by moss, small stones and soft forest floor. It is precisely in these moments, when you come into contact with the ground with bare feet, that you experience a kind of sensory awakening: suddenly you feel bumps, temperature changes and moisture in a completely different, more intense way. Such impressions are by no means a luxury for our feet, but something they were "designed" for. Our ancestors walked around for thousands of years without modern footwear and thus sharpened their senses to better avoid missteps or to adapt to changing surfaces.

Shoes have become a matter of course today. We wear them for reasons of comfort, hygiene, fashion considerations or to protect our feet from injury. From these perspectives, this is only too understandable. However, wearing shoes all the time can also separate us from our natural abilities to some extent. If you only wear sports shoes with thick soles, insoles or strong cushioning systems, you perceive the environment and your own body differently. Going barefoot therefore does not just mean being "shoeless", but also consciously reconnecting with the ground. It is precisely this process that has enormous potential for our nervous health.

There are people who go on actual "barefoot hikes" or wear minimalist "barefoot shoes" to take advantage of this effect. Walking barefoot is no longer just a thing for hippies or alternative thinkers, but is also discussed in competitive sports, physiotherapy and prevention. In this article, we will go through step by step why walking barefoot can strengthen your nerves, what physiological processes are behind it, what you should take into account and how you can do your feet good in the long term.

The role of your feet and nerves in everyday life

Before we get into the studies and practical tips, let's briefly clarify what our feet actually have to do. The average person walks around 120,000 kilometers in their lifetime - that's about three times around the world. We cover this distance every day, but usually without giving much thought to the complex anatomical and neurological processes that make each step possible.

Each foot contains 26 bones, 33 joints and more than 100 ligaments, tendons and muscles. In addition, a dense network of nerves ensures that your feet are in constant contact with your brain. These nerve pathways transmit information about the texture, pressure, temperature and even slight vibrations of the ground. As soon as you walk barefoot, these stimuli reach the soles of your feet unfiltered. The thickness of the calluses and perhaps a little dirt are the only "barriers". However, if you wear shoes with thick soles, many of these subtle stimuli are lost.

Studies on proprioception (e.g. Medical Hypotheses , 2015) show how important this sensory information is for our ability to balance and coordinate movement. Proprioception means that your body knows where it is in space and how the joints are positioned in relation to each other. If you walk barefoot, you automatically train this proprioception because every little stone, every bump, every angle of the ground is noticed and has to be processed by the brain. In other words: you become more alert to your surroundings and your nervous system learns to process complex stimuli better again.

What does research say about walking barefoot?

A question that keeps cropping up is: "Is this all just hype or is there solid scientific evidence?" In fact, research into walking barefoot is an exciting but still young field of research. However, there are already a number of studies that look at the effects on the nervous system.

1. Proprioception and stability : A study in the Journal of Bodywork and Movement Therapies (2017) found that older adults who underwent barefoot training had significantly better stability and balance in everyday movements than the control group. The researchers attributed this primarily to the increased sensory feedback that reaches the brain when walking barefoot.

2. Foot muscles and coordination : Another research project, reported in the Journal of Gait & Posture (2019), had subjects perform various barefoot exercises over several weeks. The results showed that the foot muscles became significantly stronger and at the same time coordination when walking improved. Interestingly, many participants also reported a better "feeling of the ground" and greater surefootedness.

3. Effects on stress and inflammatory markers : A publication in the Journal of Alternative and Complementary Medicine (2012) hypothesized that walking barefoot (earthing) could even lower cortisol levels and thus reduce stress. The study results were at least suggestive that subjects who regularly walked barefoot in nature had lower cortisol levels and a generally positive stress profile than those who rarely walked barefoot.

Although the data is not yet consistent in all areas, the research clearly indicates that walking barefoot not only brings muscular benefits, but can also have a positive effect on the sensory system of the feet and central processing in the brain.

Nervous benefits through better stimulus transmission

But why should walking barefoot "strengthen" the nerves in particular? Our nervous system is made up of central nerves (brain, spinal cord) and peripheral nerves (for example in the arms, legs, soles of the feet). Signals flow between the peripheral nerves and the brain, telling us when the ground is slippery, hot or uneven. If you wear thick shoes, many of these subtle feedback signals are blocked. The nerve receptors in the soles of your feet remain under-challenged.

When you run barefoot, however, the nervous system is forced to be more active in many ways. Muscles, tendons and nerves adjust every second to how hard you need to step, whether you need to adjust the angle of your foot or shift your weight. This constant adaptation is like natural training for the interaction of sensory information and motor responses.

A comparative study in sports science (published in Human Movement Science , 2016) showed that barefoot runners who trained on natural surfaces had more precise movement patterns and higher muscle activity in their feet after a few weeks than runners in cushioned shoes. The scientists postulated that the constant sensory feedback that the soles of the feet receive without cushioning stimulates the nerve pathways better. By "better" they mean that signals are sent more clearly and more frequently, which in turn results in a smoother, more powerful running style.

There is also evidence that walking barefoot can counteract the "sensory decline" that occurs in old age. Sensory decline refers to the gradual loss of sensory abilities that often occurs with increasing age. However, people who regularly walk barefoot seem to keep their sensory pathways fit for longer. Older people in particular could therefore benefit and reduce the risk of falls, provided they are slowly and safely introduced to walking barefoot.

Practical tips for getting started – Safety first!

1. Choose suitable surfaces : If you have never run barefoot before (at least not beyond the beach), you should start on soft surfaces such as grass, forest floors or well-maintained park paths. Rocky gravel paths or extremely hot asphalt in summer can be too painful and risky at first.

2. Limit the time : The soles of your feet and muscles need a period of time to adjust. A quarter of an hour a day can be enough to start with. If you feel pain or have existing foot problems, you should go barefoot for a shorter time and reward yourself with a gentle foot massage afterwards.

3. Foot care : Check your feet after every barefoot session. Even if you don't feel any pain, small stones or sharp branches could cause injuries. Foot baths and applying a fatty ointment keep the skin supple and resilient.

4. Watch your steps : Walking barefoot can be strange at first. While you might roll heavily on your heels in shoes, you'll quickly notice that this is too hard when you're barefoot. Many barefoot runners find it more natural to land more on the midfoot or ball of the foot, which reduces impact and protects joints and nerves.

5. Short distances in everyday life : Use short distances to incorporate walking barefoot. Perhaps you have a garden, a balcony or a yard. Even in your apartment, you can consciously try to walk barefoot more often instead of in slippers.

What to do if you have sensitive feet or health problems?

Not everyone can just take off their shoes and start walking. Some of us have sensitive, very delicate skin on the soles of our feet, others have been wearing orthopedic insoles for years. Perhaps you suffer from diabetes and need to take injuries particularly seriously because you only notice them late due to a reduced sensation of pain. In such cases, walking barefoot is not taboo in principle, but it does require more caution and closer consultation with medical professionals.

• Diabetes : Regular foot inspection is key here. If your nerves in your feet are already compromised by neuropathic changes, it can be dangerous to walk unprotected on uneven or potentially dirty paths. Sometimes walking barefoot is only recommended in safe indoor spaces (e.g. a clean yoga studio environment).

• Orthopedic insoles : Special insoles are often recommended for foot deformities such as flat feet or fallen arches. Walking barefoot can still be useful to strengthen the foot muscles. An orthopedic doctor can assess to what extent you can leave your insoles out for a while so that your feet learn to stabilize themselves. A study from the field of orthopedics, mentioned in Footwear Science (2019), even showed that targeted barefoot training can reduce arch deterioration in flat feet.

• Overweight : If you are significantly overweight, the strain on your feet is greater. Since walking barefoot requires greater cushioning from the muscles, you should start very slowly so as not to overtax your knees, hips and ankles. You may be well advised to combine minimally cushioned shoes and short barefoot sessions.

Holistic Aspects – Grounding and Stress Reduction

In addition to the physiological benefits, some experts also discuss a psychological component to walking barefoot. In many cultures there are rituals in which people walk barefoot to create a closer connection to the earth - be it in ceremonies, yoga practices or traditional dances. The idea behind it is that through this direct contact we open our senses and experience a kind of "grounding".

Although the effect of "earthing" on stress parameters is not fully understood scientifically, individual studies, such as a small sample in the Journal of Alternative and Complementary Medicine (2012), indicate that subjects reported lower cortisol levels and higher subjective stress resistance after regular barefoot walking. Theoretically, this sensory stimulation of the feet can stimulate the parasympathetic nervous system, i.e. the "rest nerve", which can alleviate stress symptoms.

If you have ever walked on a meadow early in the morning with cool dew, you may know this refreshing, almost meditative feeling. For many people, this is a moment when they consciously arrive in the here and now and allow their thoughts to calm down. This psychosomatic effect may well be part of the holistic health benefits that walking barefoot offers.

Suitability for everyday life – How to integrate barefoot walking in the long term

It's one thing to enjoy walking barefoot on vacation or once a week in a barefoot park, but how do you make this stimulus permanently beneficial for your nervous system? Here are a few ideas:

1. Short walks : If you live in a safe, clean area, you could go outside barefoot for a few minutes each day, perhaps in your own garden or on a nearby, well-maintained green space.

2. Home and office : Walking barefoot in your home is often more comfortable than wearing slippers. If your workplace allows it - perhaps a home office or a casual office - you can occasionally treat yourself to a few minutes in which you are free of shoes.

3. Minimal or barefoot shoes : These shoe models simulate the feeling of being barefoot thanks to an extremely thin, flexible sole that allows more space for your foot movements and toe spread. Although they are not 100% like "no shoes", they are an ideal intermediate solution if you want to move around in the city or on paved paths.

4. Foot exercises and massages : Support your transition to walking barefoot with targeted foot exercises. For example, grab a small ball with your toes, roll a hedgehog ball massage ball under the sole of your foot or consciously stretch your toes and instep. Such exercises also stimulate the blood supply and keep the nerve pathways active.

5. Mindful walking : Use barefoot walking as an opportunity to slow down your walking pace and pay attention to your breathing. In many meditative traditions, mindful walking is considered an exercise to bring body and mind into harmony.

A study at the University of California (2017) examined this aspect of "mindful barefoot walking" and found that participants reported improved body awareness and fewer stress symptoms after a few weeks of such a program. Although placebo and motivational factors certainly played a role here, this still suggests that a conscious approach can strengthen the nervous system while conserving mental resources.

Common fears and counterarguments – are they justified?

There are a few common concerns about walking barefoot that we would like to address again here:

• Risk of injury : There is of course an increased risk of stepping on broken glass or sharp stones, especially in urban environments. Therefore, vigilance is essential. Many barefoot fans emphasize that their gait automatically slows down and becomes more careful, which puts the risk into perspective.

• Hygiene : City streets are not always clean, and some people are afraid of bacteria or fungal pathogens. However, if you wash your feet regularly and look out for wounds, you can minimize the risk. Here, too, it depends on the circumstances - caution is advised in busy areas, while in parks or natural areas the "germ load" is often lower than you think.

• Cold : Walking barefoot can be uncomfortable, especially in the colder months. Some enthusiasts swear by short cold stimuli that stimulate blood circulation. But this is not suitable for everyone. One recommendation might be to try it in temperatures above 10 °C and switch to minimal or barefoot shoes when it gets colder.

• Conflict with clothing standards : In some situations, for example at work or in restaurants, it is not socially acceptable to be barefoot. Here you have to find compromises or create private moments in which you take your shoes off.

Based on these points, you can see that there are certainly practical hurdles. Nevertheless, it is worth not forgetting the advantages: strong feet, better nerve sensory perception, improved balance and stress reduction. If you plan wisely and listen to your body, you can minimize the risks.

Conclusion: Walking barefoot as a natural thrill and health booster

Walking barefoot is a simple but highly effective way to activate your nervous system, strengthen your feet and leg muscles, and develop a deeper sense of your body at the same time. Various studies, including research in the Journal of Bodywork and Movement Therapies (2017) and the Journal of Gait & Posture (2019), suggest that walking barefoot improves proprioception, strengthens foot muscles, and has a positive effect on balance and stability. The effect on your nervous system is mainly due to the fact that you bring the soles of your feet into unhindered contact with the ground, thereby perceiving a wealth of sensory stimuli. These stimuli flow to the brain and provide natural stimulation of your neural pathways, which in the long term improves your coordination and possibly even your resistance to stress.

It is important to start slowly, especially if you are not used to it. First concentrate on safe, soft surfaces such as meadows or smooth park paths and then gradually increase the intensity and duration. Watch out for possible risks of injury such as broken glass or sharp stones, look after your feet carefully and take any health restrictions into account. If you have orthopedic problems, a specialist could advise you on the extent to which and with which exercises you can use barefoot walking as training. In many cases, barefoot walking can be gradually integrated into everyday life - for example in the form of short barefoot walks, mindful yoga and stretching exercises or wearing minimalist shoes.

Whether you decide to make walking barefoot a regular routine or just do it occasionally, one thing is certain: consciously feeling the ground not only awakens your foot nerves, but often also a deeper feeling of connection with yourself and your surroundings. Sometimes the key to better body awareness and thus to a more stable mental state lies exactly where we least expect it: right at our feet. Try it out and experience how every step without shoes can sharpen your senses and strengthen your nerves.