Is barefoot walking beneficial for flat feet?
Written by
Natalie Hamilton
Reviewed by
Prof. Graham Pierce, Ph.D.Walking barefoot has significant advantages for individuals with flat feet, provided it is done with caution and all limitations are observed. Natural surfaces, such as grass or sand, help develop the muscles in the feet without excessive strain. Wrong methods produce more harm than good if taken literally. Adequate service must be followed to build up the foot without producing a greater degree of arch collapse.
Surface Selection
- Start exclusively on soft grass or fine sand
- Progress to packed earth after several weeks
- Avoid concrete, tile or hardwood completely
- Uneven natural terrain stimulates proprioception
Duration Management
- Begin with 3-5 minute sessions daily
- Increase by 1 minute weekly if pain-free
- Limit maximum exposure to 15 minutes
- Schedule sessions after supportive footwear use
Ease into barefoot experience gradually, moving from supportive shoes. Use stability insoles for most of your daily activities. Walk barefoot only during low-impact times. This balanced system strengthens the muscles while maintaining structural alignment. In other words, you never replace primary support with walking barefoot.
Carefully monitor your response to sessions, stopping immediately if you experience increased arch collapse or heel pain. Swelling after work is a sign of overexertion. Check biweekly footprint comparisons to notice any changes that are taking place. Strengthening in the feet is indicated by an improvement in arch definition on wet tests.
Enhance barefoot workouts with training exercises for overall improvement. The following regimen is towel scrunches for efficacious muscle recruitment. Stretch calves and plantar fascia. This type of combined program fosters functional strength while providing the necessary support.
Read the full article: Foot Arch Support Essentials for Healthy Feet
