STOP walking barefoot and your feet will love you! Kim Kardashian, you listening?

barefoot in grass

Ahh, walking barefoot in the grass. But there is more to worry about than just “dog stuff!” Your feet may in real danger.

The feeling of sand between your toes, soft grass while walking barefoot barefeet, or even a warm pool deck can garner feelings of summer, vacation, or foot freedom that you feel you miss while your pals are holed-up in your shoe of choice during a busy working day.

So what’s wrong with giving your feet a little taste of the great outdoors and going barefoot? Might further foot injuries be lurking in the grass?Well, for many people, maybe nothing. But there are numerous pathologies commonly affecting the lower extremity that the general population does not associate with going barefoot.

Going Barefoot Often Makes Existing Foot Injuries Worse

Barefoot Related Foot Injuries, University Foot and Ankle Institute

Heeding our barefoot advice now can stop you from seeing us due to preventable foot injuries later. Not that we don’t love seeing you, but we would rather you stay safe and healthy!

A variety of foot, ankle, knee, hip or back problems are commonly worsened by barefoot activity. Common foot injuries worsened by this practice include: plantar fasciitis, Achilles or posterior tibial tendinitis, metatarsalgia, neuroma, plantar plate injury, heel or forefoot contusion, cuboid syndromes, iliotibial band syndrome (just to name a few).

So how can one make these claims? Without getting into the great debate over barefoot versus shod, particularly with regards to running trends, I will answer this with a simple response. Shoes. It is what human beings spend the majority of their waking and weight-bearing time in, or some other relative such as a sandal. Our bodies are adaptive and over hours, years, and decades…centuries, our feet have been in shoes.

So when we do not have the raised heel, extra cushion, arch support, firm heel counter, or other amenities we take for granted in a standard sneaker, then all of a sudden many things change. Our heel sits lower compared to our forefoot-placing strain on the Achilles and other tendons; for many, the arch falls further inward subsequently creating stress and imbalance between the rearfoot, midfoot, and forefoot as we complete the gait cycle; the bones of the forefoot are not as protected and the nerves and soft tissues become sensitive to the added pressure, causing inflammation to the bursae and irritation to the nerves. When we wake up in the morning and our feet are killing us, we often have difficulty making the connection.

We see many patients whom are diligent with wearing proper motion control shoe wear or custom orthotics for their daily activities at work or out of the house, only to return home and spend the entire late afternoon and evening on their feet, walking around home barefoot or in a poor quality flip-flops. These essentially undermine the prior biomechanical balance they had achieved the first part of their day (half of it often sitting at a desk or behind the wheel of a car).

Overuse foot injuries, soft tissue strain, and many conditions will not improve unless one is consistent with their care. Only wearing your orthotics or supportive shoes during your two-hour workout doesn’t help extensively when you compare it to the 500-15,000 steps you took the rest of the day without them.

Now for the Obvious Risks when going Barefoot.

barefoot running in sand

Buried objects in the sand like broken glass, shells as well as hot sand are all common culprits of soft tissue injury to the bare foot.

We are talking about cuts, bruises, and foreign bodies, which affect all people of any age, gender, or health condition. Certainly neuropathic, poorly controlled diabetics, and immuno-compromised populations warrant more specific diligence.

As podiatrists, we commonly treat burns from concrete, asphalt, and synthetic decking material that has been heated by the sun, injuries from small foreign bodies like pieces of glass, wood, metal, thick hair, etc.; we have seen it all. Cuts and lacerations open the possibility for infection. Retained foreign bodies have the same problem and can cause pain and difficulty with removal as they are often small and migrate through the tissue planes, many not readily identified on x-ray.

Obviously, the skin on the bottom of the foot is sensitive; this is designed for your protection, so unnecessary abuse should be avoided as large calluses and scars can cause more chronic pain. Don’t forget about your indoor enemies; sewing needles, tacks, and staples which are easily hidden in the carpet, awaiting your tootsies; I have removed many of these from people’s feet that felt their home was a safe environment to walk barefoot.

At the beach; buried objects in the sand, glass, stingrays (shuffle those feet in Southern California), shells, urchins, barnacles, and hot sand are all common culprits of soft tissue injury to the bare foot.

barefoot foot injuries affect us all

We really don’t know how often Kim Kardashian goes barefoot, but we do know that many foot and ankle conditions are worsened by this common practice.

At the pool; burns from the concrete, glass, splinters, abrasive pool bottoms, tinea pedis (foot fungus among us) and plantar warts in showers, locker rooms, and common areas are abundant.

Personally, I love to be barefoot. But pick and choose when to, in order to avoid some problems. If the bio-mechanical issues haven’t gotten you….yet, you may have more freedom. Then, just do some risk assessment and let those toes be free.

I used to readily walk the busy streets of Southern California barefoot on the way to my local surf break; dodging the obvious broken glass, and other things you wouldn’t want your feet to touch. Yes, I did have to dig glass out of my feet a couple times, but that is part of my job so I have better instruments and access to prevent infection. What got me to stop was nagging knee pain. Now I routinely wear something on my feet with good support and preferably with an orthotic, whether in the house or headed to the beach, so I can maintain optimized bio-mechanics which prevent my previous recurrent injury.

Sure, there will always be those that feel you can build the strength in your feet; intrinsic musculature and other lower extremity muscles to improve your gait and mechanics- which is true to an extent. However, most people do not have an ideal foot type for repetitive loading without external support, whether from a shod lifestyle for the duration of their life, or the genetics they were dealt. I will always marvel the Copper Canyon natives, some Kenyan super athletes, and others that continue to beat the street with their feet, but, for the majority of the population, I will see you at the neighborhood shoe store…which is another topic on its own.

If you have any questions regarding your lower extremity health with regards to sports injuries and performance enhancement, or foot type and shoe wear recommendations, we encourage a consult with one of our foot and ankle specialists; (877) 877-9110 or visit us at

The UFAI Education Team

For almost fifteen years, University Foot and Ankle Institute and their nationally recognized physicians have been providing the most technologically advanced medical care for the foot and ankle with the highest success rates in the country.

As a teaching institution, University Foot and Ankle Institute’s Fellowship Program is among the most advanced in the nation.

We at UFAI are driven to get our patients back to their normal activities with the highest level of function, in the least amount of time, using the least invasive treatments possible. From start to finish, we are with you every step of the way.

The UFAI Education Team works to help empower our patients and website visitors with the most up-to-date information about foot and ankle conditions, treatment options, recovery and injury prevention. Our goal is to pass on truly useful information to our readers.

We hope you enjoy our work and find it of value. Please let us know!

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