How to Safely Go Barefoot this Summer

Do you remember running around barefoot in the grass as a child? Do you still do that? Summer is officially here and it is time to stretch out those toes that may have been hibernating in winter boots until recently.

A 2019 article published in Nature examined how calluses effect tactile sensitivity on the soles of the feet. In other words, the researchers wanted to know if toughening up your feet also decreased their sensitivity to stimuli in the environment. It found that people were still very perceptive of the ground beneath their feet, even with thick calluses. Contrast this with heavily cushioned shoes, which have the benefit of added protection for your feet, but also mean less contact with the ground. This in turn, can result in less awareness of where your feet are in relationship to the ground and can impact balance. Shoes also hold your feet in a specific way so the muscles are engaging differently than when you are barefoot.

If you choose to go barefoot this summer, here are a few things to consider to help make it a safe and positive experience.   

Take it slow. If you typically wear shoes, ease into going barefoot. First, go barefoot indoors at home. If you go outside, start with just a few minutes. You could even just stand and practice moving your toes, feet, and ankles, then gradually increase to walking around a bit more. This will allow muscles that are usually supported by your shoes to have the opportunity to get used to moving in different ways. If you try to go for a longer walk barefoot without easing into it gradually, you run the risk of muscle strain or other soft tissue injury. Build your foundation and go from there.

Know the ground on which you are walking. The main benefit of shoes is that they offer protection to our feet. They keep out the cold and provide an additional layer against sharp objects. Be aware of where you are walking. Use all of your senses. Look for slippery spots and sharp objects that could cause injury. Avoid landscaped areas where pesticides or herbicides may have been used. Check for ticks. Especially here in the Northeast, ticks carry the bacteria that causes Lyme disease as well as several other pathogens that can cause serious illness. If you are going barefoot, stick to areas that are not as likely to have ticks, and consider using a bug repellent. Always check your skin, hair, clothing, and pets thoroughly after being outside. 

Make it fun. Notice how various textures of soil and plants feel under your feet. Allow your feet to play. Try moving your feet in different ways and observe how that feels in the rest of your body. Dance. Rest. Repeat. 

Keep in mind, going barefoot may not be for everyone. Shoes and going barefoot both have the potential to cause different types of injuries and only you can decide what feels most comfortable to you. Have a wonderful summer and be well on your path.