Walk Barefoot: Strong Feet, Better Balance and a More Connected Body

Give them the opportunity to run across grass, walk along a sandy beach or splash through mud, and many will happily kick off their shoes without a second thought.

While shoes certainly have an important role in protecting our feet, spending some time barefoot on safe, natural surfaces may offer children something that heavily cushioned, restrictive footwear cannot: the opportunity to use their feet as they were designed to be used.

More Than Just Feet

The human foot is a remarkably complex structure.

It contains numerous small muscles, ligaments and joints that work together to support movement, balance and stability. When children walk across varied surfaces — such as grass, sand or firm soil — their feet are constantly adjusting to the environment beneath them.

Every small change in the ground requires the muscles and joints of the feet and ankles to respond.

This provides the body with valuable sensory information about position, movement and balance.

In simple terms, the feet are not just there to carry us from one place to another. They are constantly communicating with the rest of the body.

Bare Feet and Sensory Development

When a child walks barefoot, the soles of their feet receive a wide variety of sensations from the ground.

Soft grass feels different from warm sand. Uneven soil feels different from smooth rocks.

This sensory feedback helps the body understand where it is in space and how it needs to move.

The feet, ankles, legs and hips all work together to maintain stability, while the nervous system processes information about movement and position.

For growing children, varied movement and sensory experiences are an important part of learning how to control and coordinate the body.

Could Shoes Be Doing Too Much of the Work?

Shoes are useful when protection is needed, but not all shoes allow the foot to move naturally.

Very stiff or heavily cushioned footwear can reduce some of the sensory feedback coming from the ground and may limit how freely the foot can move.

When appropriate and safe, allowing children some time without shoes gives their feet the opportunity to move, flex, grip and adapt naturally.

Think about the difference between walking on a completely flat, predictable surface and walking across grass or sand.

The second requires much more from the body.

The feet and ankles have to respond. The legs have to stabilise. The brain has to process information and coordinate movement.

It is a simple activity, but the body is doing a lot of work.

Nature Provides the Perfect Playground

You do not need special equipment or an organised exercise programme.

Some of the best opportunities for natural movement are already outside.

Safe barefoot play can include:

• Walking or running on grass

• Playing on sand

• Walking on firm soil

• Exploring smooth, safe natural surfaces

• Splashing through shallow mud or wet grass

Different surfaces challenge the body in different ways.

Sand, for example, is constantly moving beneath the feet, requiring the muscles to work harder to maintain stability. Grass and uneven ground provide a changing surface that encourages constant small adjustments in balance and movement.

What About Grounding?

You may also hear barefoot contact with the earth described as grounding or earthing.

The idea is that direct contact between the body and the earth may allow an exchange of electrical charge. Some people report feeling calmer or more connected when spending time barefoot outdoors.

However, while this is an area of ongoing interest, stronger scientific evidence is needed before firm health claims can be made about the benefits of “electrons from the earth” or grounding as an antioxidant therapy.

What we do know is that spending time outdoors, moving the body and giving children opportunities to explore different natural environments can all be valuable parts of an active childhood.

Start Slowly and Keep It Safe

Barefoot time does not need to mean spending the entire day without shoes.

Start with short periods on a surface you know is safe and comfortable.

Before allowing children to play barefoot, check the area for:

• Glass or sharp objects

• Rubbish or other hazards

• Extremely hot or cold surfaces

• Anything that could cause injury

As with any physical activity, allow the body time to adapt.

And when shoes are needed, consider footwear that allows the feet enough room to move comfortably rather than unnecessarily restricting natural movement.

Let Them Take Their Shoes Off

Modern life often keeps children indoors, sitting still and wearing shoes for most of the day.

Sometimes the simplest activities can provide a welcome change.

So, when it is safe to do so, let your children take their shoes off.

Let them feel the grass.

Let them walk across the sand.

Let them get their feet muddy.

They may simply be playing — but their feet, muscles, balance and nervous system are all experiencing the world beneath them.

Health Tip: Let children kick off their shoes on safe natural ground. Barefoot play can help encourage natural foot movement, balance, coordination and rich sensory experiences.