Walking is a fundamental human activity that not only propels us physically but can also be a significant determinant of our overall health and longevity. The way we walk and what we walk in might just have profound effects on our well-being.

In the quest for longevity and optimal health, barefoot walking has emerged as a topic of considerable interest. This age-old practice is now being revisited for its health benefits and potential role in promoting a longer, healthier life. On the flip side, have become synonymous with comfort and injury prevention.

This article will compare and contrast the advantages of barefoot walking with the protective benefits offered by supportive shoes, and explore a middle ground in the form of minimalist footwear—a potential compromise that seeks to combine the natural mechanics encouraged by barefoot walking with a degree of protection against the elements.

Advantages of Barefoot Walking

Improved Balance and Proprioception

Improved balance and proprioception, or the body’s ability to perceive its position in space, are key benefits of barefoot walking that contribute to our overall stability and bodily awareness.¹ Franklin, Simon et al. “Modifications in lower leg muscle activation when walking barefoot or in minimalist shoes across different age-groups.” Gait & posture vol. 60 (2018): 1-5. doi:10.1016/j.gaitpost.2017.10.027 PubMed Source This heightened sensory feedback comes from direct contact with the ground, which provides constant, subtle cues that help the body adjust movements and maintain equilibrium.

Studies suggest that when we discard our shoes and their cushioned soles, our feet’s numerous nerve endings communicate more efficiently with our brain, enhancing our ability to perform complex movements with greater coordination. The muscles in our feet and legs must work harder and in a different manner than they do when encased in traditional shoes.

This active engagement of muscles contributes not just to stronger foot musculature, but it also fosters synergistic muscle activity up through the legs and into the core, promoting overall muscular development, joint health, balance and stability, crucial elements of longevity.

The practice of walking barefoot can thus be particularly beneficial for older adults or those looking to improve their postural control, potentially reducing the risk of falls and related injuries.

Stress Relief and Grounding

The concept of stress relief through barefoot walking, rooted in the practice of grounding or earthing, holds particular relevance within the context of our longevity-oriented discourse. Grounding refers to the direct contact of the body with the earth’s surface electrons by walking barefoot outside, which is posited to confer a range of health benefits, with stress reduction being a prominent one.

Engaging in barefoot walking connects us to the earth in a physical and arguably metaphysical way, believed by some to promote emotional calm and well-being. ² Oschman, James L et al. “The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases.” Journal of inflammation research vol. 8 83-96. 24 Mar. 2015, doi:10.2147/JIR.S69656 PubMed Source The grounding effect has been hypothesized to result from the transfer of negatively charged electrons from the earth into the body where they neutralize positively charged destructive free radicals, thus having an antioxidant effect.

Here are some of the notable physiological advantages of grounding:

1. Reduction in Inflammation: Grounding has been observed to reduce inflammation by influencing various biomarkers.³ Sinatra, Stephen T et al. “Grounding – The universal anti-inflammatory remedy.” Biomedical journal vol. 46,1 (2023): 11-16. doi:10.1016/j.bj.2022.12.002 PubMed Source Studies have reported decreases in white blood cell counts, specifically neutrophils, which are markers of inflammatory responses, as well as changes in cytokines that mediate and regulate inflammation.
2. Improved Immune Response: The practice may modulate the immune response, which can be beneficial in wound healing and potentially in preventing and treating chronic inflammatory and autoimmune diseases.⁴ Oschman, James L et al. “The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases.” Journal of inflammation research vol. 8 83-96. 24 Mar. 2015, doi:10.2147/JIR.S69656 PubMed Source
3. Improved Insulin Sensitivity: Some research indicates a positive effect of grounding on glucose metabolism. ⁵ Sokal, Karol, and Pawel Sokal. “Earthing the human body influences physiologic processes.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 17,4 (2011): 301-8. doi:10.1089/acm.2010.0687 PubMed Source While direct research is limited in this area, the reduction of inflammation through grounding could potentially improve insulin sensitivity, as chronic inflammation is known to be a contributor to insulin resistance.

Disadvantages of Walking Barefoot

1. Injury Risk. Without the protection of shoes, your feet are more vulnerable to cuts, punctures, and other traumas from glass, nails, rocks, and rough surfaces.
2. Exposure to Pathogens. Walking barefoot increases the risk of contracting fungal infections like athlete’s foot, as well as exposure to bacteria and viruses present on the ground.
3. Plantar Fasciitis. Without the support of shoes, those with flat feet or other foot conditions may experience increased strain on the plantar fascia, potentially leading to plantar fasciitis or heel pain.
4. Increased Stress on Feet. The lack of cushioning when walking barefoot can increase the stress on the foot’s arches, potentially leading to overuse injuries, especially if the feet are not accustomed to such conditions.
5. Thermal Injury. Hot surfaces in summer and cold in winter can cause burns or frostbite, respectively, if one is not careful.
6. Limited Foot Support. For individuals with certain foot conditions that require orthotics or specialized support, walking barefoot may not provide the necessary structure, which can worsen foot problems.

Advantages of Highly Supportive Footwear

While the merits of barefoot walking are being rediscovered, supportive footwear plays a critical role in maintaining foot health and function, particularly in the modern environment. Here are some advantages of using supportive footwear:

1. Protection. Supportive shoes provide a barrier against environmental hazards like sharp objects, rough surfaces, and extreme temperatures, reducing the risk of injury and infection.
2. Cushioning and Comfort. Modern footwear is designed with cushioning that absorbs impact and reduces stress on the joints during walking or running. This can be especially beneficial for individuals with foot problems or arthritis.⁷ Paterson, Kade L et al. “The Effect of Flat Flexible Versus Stable Supportive Shoes on Knee Osteoarthritis Symptoms: A Randomized Trial.” Annals of Internal Medicine vol. 174,4 (2021): 462-471. doi:10.7326/M20-6321 PubMed Source
3. Arch Support. Many people have arch-related issues, such as flat feet or high arches, which can lead to discomfort or even injury.⁸ Herchenröder, Minettchen et al. “Evidence for foot orthoses for adults with flatfoot: a systematic review.” Journal of foot and ankle research vol. 14,1 57. 29 Nov. 2021, doi:10.1186/s13047-021-00499-z PubMed Source Supportive footwear often includes arch support that helps distribute pressure more evenly across the foot, which can alleviate pain and improve walking mechanics.
4. Injury Prevention. The structural support from shoes can prevent overuse injuries. Athletic shoes, for instance, are tailored to provide stability and support for specific movements, such as the lateral movements in tennis or the forward impact in running.⁹ Malisoux, Laurent, and Daniel Theisen. “Can the “Appropriate” Footwear Prevent Injury in Leisure-Time Running? Evidence Versus Beliefs.” Journal of athletic training vol. 55,12 (2020): 1215-1223. doi:10.4085/1062-6050-523-19 PubMed Source
5. Enhanced Performance. For athletes, the right footwear can significantly improve performance by optimizing grip, balance, and power transfer.
6. Improved Alignment. Supportive shoes can improve body alignment and gait, which can reduce strain on the knees, hips, and back.¹⁰ Reichenbach, Stephan et al. “Effect of Biomechanical Footwear on Knee Pain in People With Knee Osteoarthritis: The BIOTOK Randomized Clinical Trial.” JAMA vol. 323,18 (2020): 1802-1812. doi:10.1001/jama.2020.3565 PubMed Source

1. Impairment of Natural Foot Mechanics. Our feet are engineering marvels, designed to absorb shocks and adapt to varied terrains. However, studies suggest that overly supportive footwear may actually undermine these natural capabilities.
   Research has shown that thick and rigid soles, along with structured arch support, can limit the foot’s flexibility and the natural sensation of contact with the ground. ¹¹ Franklin, Simon et al. “Barefoot vs common footwear: A systematic review of the kinematic, kinetic and muscle activity differences during walking.” Gait & posture vol. 42,3 (2015): 230-9. doi:10.1016/j.gaitpost.2015.05.019 PubMed Source This sensory feedback is crucial for fine-tuning balance and gait.
2. Cost and Accessibility. Designed to provide extra cushioning and structured support, support footwear often comes at a high cost, reflecting advanced materials and technology used in their construction. This can place them beyond the reach of budget-conscious consumers or those who cannot justify the expense for everyday use.
   Accessibility is also a concern. Not every region or community may have easy access to stores that sell quality supportive footwear, which means potential additional costs or effort for travel or shipping. For those in remote or less affluent areas, finding the right size, fit, and support without incurring extra costs can be particularly challenging.

The study brought together 31 younger adults and 33 older adults to walk on flat ground—once with minimalist shoes and once barefoot. Researchers assessed the walkers’ stability and the variability of their steps, including how consistently they placed their feet and the evenness of their stride length.

For both young and older participants, walking in minimalist shoes showed an increase in stability and a decrease in step variability compared to walking barefoot—important factors in reducing the risk of falls, particularly in older adults.

Conclusion

From a longevity standpoint, the goal is to wear footwear that maintains or enhances the foot’s natural function, reduces the risk of injury, and aligns with an individual’s lifestyle and health needs.

On one hand, shoes that offer excessive support might limit the natural movement and the strength of the foot’s muscles, potentially leading to a reliance on this support. On the other hand, walking barefoot or with minimalistic shoes encourages a more natural foot position, promotes stronger foot muscles, and can lead to an improved gait over time.

Minimalist shoes could serve as a beneficial compromise, providing a protective barrier while still allowing the foot to move more naturally than in traditional supportive shoes. This could be particularly advantageous for older adults, bridging the gap between the free feeling of “barefoot walking” and the safety of wearing shoes.