Barefoot is brilliant... but why? And more importantly... how?

When we learn to walk, we’re (often) barefoot or in socks. In many countries around the world going barefoot throughout much of childhood, and beyond, is expected. In many other countries, including in the UK, it seems that once children can walk in shoes they almost never come off – and certainly not outside. We want parents to feel confident to let their toddlers, children and themselves run free with bare feet just a little more often. Here’s why.

Going barefoot has lots of advantages – for the feet and the rest of your toddler’s body! 

Feet are incredible parts of the body. They are small, but strong – they hold your whole body weight for hours a day! Our soles (like all the skin on our body) are also wonderful sensory receptors, so walking barefoot can be a valuable all-over sensory experience.  

Research into how our foot muscles work has begun to recognise that the arch of our foot is incredibly important for overall stability and flexibility. Some scientists are proposing that the arch is thought of as another core muscle – one which supports other body parts in such an important way that it must be strong before other aspects of movement can develop.^[1] 

Walking barefoot appears to help strengthen the arch of the foot, in fact, several studies have shown that wearing shoes most of the time can cause the arch of the foot to weaken, eventually causing flat footedness.^{[2, 3]}  

Recent studies are often small, and more research is needed into this area to be sure all the possible causes are being captured, but it is believed the results are most likely because shoes are supporting our feet in a less natural way than walking barefoot, allowing for less of the movement which is needed to build up strong foot muscles. 

Let’s be practical, though. Bare feet won’t work all the time, so how can you embrace the benefits? 

Firstly, we don’t suggest that you or your toddler should get rid of all your shoes! Our communities are not set up for barefoot walking, and it often wouldn’t be safe to leave the house or walk in communal areas with no shoes.  

Instead, see if you can find small amounts of time to try going barefoot.  

It might be at home, where you know the floors are safe, and the whole family can be comfortable walking around without shoes. This is often the easiest (and least stressful) way of embracing a bit of barefoot joy. 

If you have a garden, check for any hazards in the morning and enjoy it barefoot (especially in summer months). If you don’t have your own garden, keep an eye out in local parks or community gardens for a small safe area to go barefoot – you and your toddler can enjoy simply standing or moving around a small amount to experience the textures and tickles that nature can provide when your toes are free.  

Think about the shoes you’re choosing.  

There are more and more shoes being marketed as ‘barefoot’ or better for feet – although they are often very expensive. If you want to try them, search for resale sites online.  

When you’re buying shoes for your toddler in general, look for wider shoes which don’t push toes together, and shoes with flexible soles.  

References: 

[1] McKeon P.O, Hertel J, Bramble D, et al (2015) ‘The foot core system: a new paradigm for understanding intrinsic foot muscle function’. British Journal of Sports Medicine. 2015;49:290. 

[2] Gimunová M, Kolářová K, Vodička T, Bozděch M, Zvonař M. (2022) ‘How barefoot and conventional shoes affect the foot and gait characteristics in toddlers’. PLoS One. Aug 23;17(8). 

[3] Rao UB, Joseph B. (1992) ‘The influence of footwear on the prevalence of flat foot. A survey of 2300 children’. J Bone Joint Surg Br. Jul;74(4):525-7.