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Summer is upon us. That means warmer floors. It’s barefoot season.
But this isn’t just about seasonal comfort. It’s about reclaiming the natural mobility that’s foundational to overall health and function. Your feet, like your sleep, are mission-critical infrastructure.
The Evidence for Going Barefoot
“Habitually barefoot individuals have stronger feet and less foot and toe deformities. It is found that habitually barefoot feet have a higher arch, are more pliable and have a reduced hallux angle,” according to this paper from PubMed.
These structural advantages translate directly to function—stronger, more pliable feet with proper toe alignment allow for better balance, more efficient movement patterns, and reduced risk of chronic foot pain and injuries.
The Power of Proprioception: Why Remove Shoes and Socks?
Proprioception.
“Proprioception as the ability of an organism to perceive the position and movements of joints and the perception of force in space allows us to better understand our movement and posture. Proprioception is closely related to balance,” according to this paper from PubMed.
“Sensitivity to foot position declines with age, mainly owing to loss of plantar tactile sensitivity. Footwear impairs foot position awareness in both young and old. Loss of foot position awareness may contribute to the frequency of falls in later life,” according to this paper from PubMed.
Walking barefoot in your home is free. It’s easy. It’s good for your feet.
Beyond Barefoot: Strengthening Foot Mobility
Toe Yoga: Simple Practice, Significant Benefits
My physical therapist has been enthusiastic about the benefits of toe yoga since I started working with him in 2021.
I’ve learned so much about my body after nearly three years (and counting) of consistent physical therapy.
One thing I learned, at 49 (!), is I was wearing the wrong size shoe. My right big toe extends nearly 1/2 inch further than my left. I went from a size 6 / 6.5 to a size 7.
The big toe plays a crucial role in movement by helping to maintain balance and stability, distributing pressure evenly across the foot, propelling the body forward, creating the arch of the foot, and absorbing force.
We may be unconsciously inviting either near or longer-term structural issues if our big toes can’t do their job when we walk because they don’t have enough space to move.
Can’t spread all of your toes? Toe yoga! Poor toe flexion? Toe yoga! Read more about the mobility issues associated with poor big toe flexion.
Toe yoga is for anyone who has feet.
Barefoot Shoes: When Protection Meets Natural Movement
I came across Vivobarefoot around 2017. They’re a UK company.
I may have seen an ad on Instagram or I may have heard about Vivobarefoot on the Rich Roll Podcast.
I’d like to call myself an early adopter, mainly because they aren’t fashionable. And I like a bit of fashion. But I realized my body mechanics were suffering for it. I found that hard to justify, maybe more so because I’d been practicing yoga for years, where we are asked to spread our toes in every class.
What is Vivobarefoot’s claim?
“Wearing Vivobarefoot for six months increases foot strength by 60%.”
Another bonus: they’re easy to pack.
Looking for a less expensive option?
Check out Whitin. I have not tried these, but my physical therapist has a pair.
You may have to suspend your disbelief in fashion and barefoot shoes. The barefoot shoe choice is about freedom to walk comfortably as we age.
The Simple Choice for Long-Term Mobility
For me, taking shoes off when it’s practical just makes sense.
- Everything in the body is connected.
- Feet are the foundation in the truest sense.
- There is no walking without feet that are strong and capable.
- Physical therapists I trust recommend taking shoes off indoors and trying barefoot shoes.
I have enough information to make a decision to do the thing.
Try This:
Start with 10 minutes of barefoot time at home each day this week. Notice how your feet feel at the end of the week. Small, consistent changes build the foundation for better mobility.
Have you tried barefoot practices or barefoot shoes? Share your experience in the comments below.
Sleep and movement work together as foundational health practices. If you’re optimizing your mobility, don’t forget about optimizing your recovery. Download my Sleep by Design guide for 14 evidence-based strategies to transform your sleep quality.
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References & Additional Reading
The effects of being habitually barefoot on foot mechanics and motor performance in children and adolescents aged 6–18 years: study protocol for a multicenter cross-sectional study (Barefoot LIFE project)
The Importance and Role of Proprioception in the Elderly: a Short Review
Proprioception and stability: foot position awareness as a function of age and footwear
Orthotics: Am I giving up a soul for a sole
Walking in minimalist shoes is effective for strengthening foot muscles
Foot science reference links from Vivobarefoot’s website
This post does not constitute medical advice. Please consult with your healthcare provider regarding your specific health needs.
This post contains no affiliate links. All recommendations are based on personal experience and research.
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