Barefoot running – Naturally healthy or risky? What you should keep in mind...
- Sarah Egli
- May 27
- 3 min read
Barefoot running is trendy – and for good reason
A contribution from Fusspraxis-Rotkreuz-Zug on the topic of natural foot health and podiatry
Our feet are a true miracle of nature: 26 bones, 33 joints, over 100 muscles, tendons, and ligaments, as well as thousands of nerve endings, ensure that we can stand, walk, jump, and balance. However, modern shoes often restrict and under-stimulate them. Walking barefoot , as recommended by podiatrists , can help restore natural foot function —provided you do it correctly.
Why walking barefoot is good for your feet
Strengthening the foot muscles
Walking barefoot activates small, often neglected muscles in the foot and lower leg. These ensure a stable arch and prevent deformities such as fallen arches, splayed feet, or flat feet – a key concern in preventative podiatry.
Promoting balance
Without supportive shoes, the brain must constantly compensate for subtle movements. This trains balance, coordination, and deep sensitivity.
Sensory stimuli for the nervous system
Over 200,000 nerve endings in the soles of the feet detect stimuli from the ground. Different surfaces—sand, grass, gravel, forest floor—promote sensory feedback to the brain and improve body awareness.
How to get started right – step by step
Slowly integrate barefoot shoes
Barefoot shoes are a good interim solution. Their thin, flexible soles protect against injury while still allowing natural movement. Important: Don't wear them for hours at a time! Start with 10–15 minutes a day and gradually increase so your muscles and tendons can adjust to the new strain.
Use different surfaces
Don't just walk on smooth paths—variety is key. Natural surfaces like meadows, forest floors, or sand stimulate the nerves particularly intensely.
Integrate balance exercises
Exercises such as one-legged stands, wobble boards, or balancing stretches promote the stability of the foot and leg muscles and prevent injuries – a recommendation that we also regularly give in podiatry.
Important care tips for healthy feet
Drying after showering or bathing
Make sure to dry your feet thoroughly, especially between the toes, to avoid fungal infections. A paper towel (e.g., Kleenex) works well for this.
Regular visual inspection
In the evening, you should check your feet for foreign bodies (such as small stones, dirt, blisters or splinters), redness or pressure points.
Care with 10–25% urea-containing cream
Keeps the skin supple, prevents cracks and supports regeneration – an important part of foot care in every professional podiatry practice .
Dry skin
The skin on the heels contains fewer sebaceous glands and dries out more quickly. As elasticity decreases, the risk of cracks under stress increases.
Excessive pressure and friction
Frequent barefoot walking on hard surfaces, improper footwear, or excess weight increase pressure on the heels. Especially when walking, the heels spread slightly, causing dry or thickened skin to crack.
Callus formation
Excessive calluses (hyperkeratosis) are a natural protective mechanism, but can become brittle and promote deep cracks.
Wear open and breathable shoes
Especially in summer or in humid climates, they prevent skin irritation and fungal infections.
In public areas: Wear flip-flops
Whether at the pool, in the swimming pool or in hotel bathrooms – flip-flops protect against athlete’s foot and warts.
When caution is advised
People with diabetes , circulatory disorders, neuropathy , or a weakened immune system should avoid walking barefoot. Due to reduced sensitivity, they often fail to notice injuries in time, which can lead to serious complications. Hot surfaces—e.g., asphalt in the summer heat—also pose a risk of burns. These aspects also play an important role in the work and consultations of our Red Cross Zug Foot Practice .
Conclusion
Walking barefoot is a natural way to healthy feet – but only if you approach it mindfully and with consideration for your own limits. With patience, targeted training, and proper care, you can benefit in the long term from stronger muscles, better balance, and increased body awareness.
At our Rotkreuz Zug foot practice, we are happy to accompany you on this journey – with experience in podiatry and individual advice on foot health.
🔍 Learn more – Tips & Sources:
📺 SRF Puls: "Forgotten Feet – Healthier Thanks to More Love and Attention"
An informative Swiss television report on foot health, walking barefoot, and the often underestimated importance of our feet. 👉 Watch the broadcast on Play SRF:
🥾 Discover barefoot paths in Switzerland. Barefoot paths offer a safe and conscious way to rediscover natural walking—ideal for strengthening muscles, nerves, and sensory perception.👉 Barefoot paths & Kneipp facilities in Switzerland – myswitzerland : www.myswitzerland.com/de-ch/unterkuenfte/hotels/spa-vitality-hotels/outdoor-adventures/barefoot-paths-and-kneipp-facilities/
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