Medical Research

BF-Teacher-Howell

A picture is worth a thousand words . . .

Healthy feet (above, left) – allowed to live naturally

Deformed feet (above, right) – the result of a lifetime of shoe-wearing

Any questions?  Keep reading below…

A – Published Medical Papers

THESE EXCERPTS from published medical journals support the claim that going barefoot can contribute to good health, while wearing footwear–especially over time,  can have detrimental results related to overall foot health.
This list is by no means comprehensive or exhaustive.

(In chronological order)

Stephen MacGabhann, Declan Kearney, Nic Perrem, Peter Francis.

Barefoot Running on Grass as a Potential Treatment for Plantar Fasciitis: A Prospective Case Series, in MDPI, November, 2022

Nicholas B. Holowka, Bert Wynands, Tina J. Drechsel, Andrew K. Yegian, Victoria A. Tobolsky, Paul Okutoyi, Robert Mang’eni Ojiambo, Diresibachew W. Haile, Timothy K. Sigei, Claudio Zippenfennig, Thomas L. Milani & Daniel E. Lieberman.  Foot callus thickness does not trade off protection for tactile sensitivity during walking, in Nature, June, 2019

Astrid Zech, Ranel Venter, Johanna E. de Villiers, Susanne Sehner, Karl Wegscheider, Karsten Hollander.  Motor Skills of Children and Adolescents Are Influenced by Growing up Barefoot or Shod, in Frontiers in Pediatrics, April, 2018

Karsten Hollander, et. al., in National Center for Biotechnology Information (NCBI), Growing-up (habitually) barefoot influences the development of foot and arch morphology in children and adolescents (August, 2017)

Paul Mumford, internationally respected Personal Fitness Trainer, interviews Dr. Steven Bloor, UK Podiatrist, in an  article in Ultra-Fit Magazine June 2014, “It’s Time to Get Naked.”  [UPDATE: this link no longer works.  But  see Dr. Bloor’s Blog for another version of this interview.]

Dr. Patrick O McKeon, Dr. Jay Hertel, Dr. Dennis Bramble, Dr. Irene Davis, “The foot core system: a new paradigm for understanding intrinsic foot muscle function,” in The British Journal of Sports Medicine, April, 2014

Benno Nigg & Hendrik Enders, Barefoot running – Some Critical Considerations, in Footwear Science (Taylor & Francis online) February, 2013.  Summary: To the knowledge of the authors, there is no conclusive evidence that barefoot running has more, equal or less injuries than shod running. From a biomechanical point of view, injuries are a result of overloading of a given structure.

Carey Rothschild, PT, DPT, CSCS, “Running Barefoot or in Minimalist Shoes: Evidence or Conjecture,“ in ResearchGate, April, 2012

Drs. Najia Shakoor and Joel A. Block, “Walking Barefoot Decreases Loading on the Lower Extremity Joints in Knee Osteoarthritis,” in Arthritis & Rheumatism, 2006

Dr. William Rossi, DPM, “Children’s Footwear: Launching Site for Adult Foot Ills,” Podiatry Management, October, 2002

Dr. William Rossi, DPM, “Fashion and Foot Deformation,” Podiatry Management, October, 2001

Dr. William Rossi, DPM, “Footwear: The Primary Cause of Foot Disorders,” Podiatry Management, February 2001

Dr. William Rossi, DPM, “Why Shoes Make ‘Normal’ Gait Impossible” Podiatry Management, March 1999

Alex Stacoff, Jürg Steger, Edgar Stüssi, and Christoph Reinschmidt. “Lateral stability in sideward cutting movements,” Medicine and Science in Sports and Exercise, 28(3), 1996, pp. 350-358.

Steven Robbins, Edward Waked, and Ron Rappel. “Ankle taping improves proprioception before and after exercise in young men,” British Journal of Sports Medicine, 29(4), 1995, pp. 242-247.

Steven E. Robbins, Gerard J. Gouw, Jacqueline McClaran, and Edward Waked. “Protective Sensation of the Plantar Aspect of the Foot,” Foot & Ankle, 14(6), 1993, pp. 347-352.

Udaya Bhaskara Rao and Benjamin Joseph. “The Influence of Footwear on the Prevalence of Flat Foot,” The Journal of Bone and Joint Surgery, 74B(4), 1992, pp. 525-527.

Steven E. Robbins and Gerard J. Gouw. “Athletic footwear: unsafe due to perceptual illusions,” Medicine and Science in Sports and Exercise, 23(2), 1991, pp. 217-224.

Steven E. Robbins and Gerard J. Gouw. “Athletic Footwear and Chronic Overloading,” Sports Medicine, 9(2), 1990, pp. 76-85.

Steven E. Robbins, Gerard J. Gouw, and Adel M. Hanna. “Running-related injury prevention through innate impact-moderating behavior,” Medicine and Science in Sports and Exercise, 21(2), 1989, pp. 130-139.

Steven E. Robbins, Adel M. Hanna, and Gerard J. Gouw. “Overload protection: avoidance response to heavy plantar surface loading,” Medicine and Science in Sports and Exercise, 20(1), 1988, pp. 85-92.

Steven E. Robbins and Adel M. Hanna. “Running-related injury prevention through barefoot adaptations,” Medicine and Science in Sports and Exercise, 19(2), 1987, pp. 148-156.

Steel F. Stewart. “Footgear — Its History, Uses and Abuses,” Clinical Orthopaedics and Related Research, 88, 1972, pp. 119-130.

Simon J. Wikler, 1961, Take off Your Shoes And Walk – In this book Dr. Wikler supported going barefoot for better health, especially for children.  The book is out of print.  The link offers a “fair use extract” of the book, mostly from the first three chapters.  An excellent resource for parents.

Samuel B. Shulman. “Survey in China and India of Feet That Have Never Worn Shoes,” The Journal of the National Association of Chiropodists, 49, 1949, pp. 26-30.

Dr. Phil Hoffman, 1905, in “Conclusions Drawn from a Comparative Study of the Feet of Barefooted and Shoe-Wearing Peoples.”

Hoffman notes, “It is very significant that in the one hundred eighty six pairs of primitive feet examined, I did not find a single foot associated with the symptoms of weakness so characteristic and common in adult shoe-wearing feet, which are weakened by the restraint the shoe exerts over function.”

Collection of research articles – On PFBC website

(In chronological order)

The Reason Why Some Top Fitness Pros Actually Prefer To Train Barefoot – by Andi Breitowich, in Woman’s Health Magazine (October 30, 2024) – Experts explain the potential benefits and share tips for how to safely try barefoot training.  (Note: Ignore the first sentence which incorrectly discourages other barefoot activities–done successfully by many.)

Is walking barefoot really good for you? The science behind barefoot walking – by [unnamed] Times Of India  (October 9, 2024)  A nice summary of the health benefits of going barefoot, including stronger muscles, improved balance and connecting you with your natural gait.

An athletic trainer’s take on barefoot exercise – by Mitchell Anderson, in Parkview Health (September 6, 2024) – A certified athletic trainer reviews the benefits of barefoot exercise, implementation and important considerations, including better foot mechanics, muscle strength and proprioception.

The foot phenomenon: simple, surprising ways to improve your balance, health – and longevity – by Phil Daoust, in The Guardian (August 11, 2024) – A good review of the benefits of caring for the health of our feet–especially as we age–and how to achieve that. Hint: going barefoot and doing foot exercises can play a significant role.

What Happens to Your Body if You Don’t Wear Shoes for 30 Days? – by Robert Born, in BoxRox, Competitive Fitness Magazine (June 24, 2023) – Noting that going barefoot has gained popularity due to its potential benefits for foot health and overall well-being, the author responds to the title question by concluding, “You should definitely consider going barefoot.”

What Can Being Barefoot Do for You? – By Diana Zotos Florio, in Yoga U online (June 9, 2023) – As the article’s introduction states, “Being barefoot can strengthen and mobilize your feet and promote proprioception.”  It them outlines how to reconnect one’s feet and enjoy the many health benefits of going barefoot (just overlook the brief reference to ions).

Should we Be Raising Kids Barefoot? – video by SciShow (May 22, 2023) – Noting that shoes can change how feet grow and develop, the video summarizes research on differences in foot health between those who live barefoot and those who wear shoes.

A cure for runner’s heel pain? Run barefoot on grass – by Dr. Peter Francis, in RTE (November 24, 2022) – Report on a new study finding that 19 out of 20 runners had an improvement in a painful heel condition (plantar fasciitis) simply by running barefoot on grass for 15 minutes every other day.

Biologist Offers Insight on the Human Foot – by Brianna Barbu, in  Discover Magazine (November 20, 2022) – According to research by evolutionary biologist Dr. Lieberman, the evolution of walking has everything to do with what makes us human.  Dr. Lieberman also addresses questions about when footwear came on the scene, how that changed our human species, and what he has learned from cultures who live barefoot,   As Lieberman notes, “For millions or even billions of people in the world, walking barefoot is the norm — and their feet are healthier for it.”

Is Training Barefoot the Secret to Unlocking Your Athletic Success? – by “Sports Performance,” in Trainheroic (October 28, 2022) – As the article explains, in part, “Having stronger feet [developed by barefoot training] increases your proprioception, stability, and coordination.”  But that’s just the start.  (Oddly, the article concludes with a section promoting various “barefoot shoes.”  But the main section addresses true barefoot training.)

How to Safely Transition to Barefoot Running – by Stratton Lawrence, in TrainingPeaks (no publishing date indicated – likely 2022) – Barefoot running, when done properly, can have a positive impact on one’s running. These guidelines from Stratton Lawrence will help you get started and remain injury free as you start on your path to running barefoot.

This Is What Happens to Your Body When You Go Barefoot While Working Out at Home, According to a Physical Therapist – by Amber Sayer, in Well and Good (October 6, 2022) – The author asks a physical therapist to weigh in on the benefits and possible risks related to working out barefoot.  Bottom line: leaving the sneakers behind offers numerous significant benefits in the majority of circumstances.

Staying grounded: are shoes the most dangerous human invention? – by Chris Holt, in Physics World (September 2, 2022) – A science writer examines claims related to “grounding/earthing” and–not surprisingly–finds them coming up short (i.e., not “grounded” in good science).

How Feet Made Us Human – Video by the New York Times [paid by Birkenstock] (August, 2022) – A short video with expert interviews in how evolutionary changes in the human foot led to the ability to walk upright, and the advantages that provided.  While underwritten by a shoe company, the content focuses on the benefits of walking barefoot.

‘I’m a Physical Therapist, and This Is Why Everyone Should Be Doing Toe Yoga—Especially if You Have Flat Feet’ – by Jordan Galloway, in Well and Good (April 11, 2022) – Whether or not we have flat feet, this physical therapist recommends “toe yoga” to rebuild the inner arch, increase mobility and build up the intrinsic muscles in the feet.

It’s time to rethink cushioned footwear for kids and seniors, this minimalist-shoe advocate says – by Ian McMahan, in The Washington Post (September 3, 2021) – While the author concentrates more on minimalist footwear as a solution for problems caused by cushioned footwear, his observations and conclusions also apply to the benefits of walking and running genuinely barefoot.

Were Humans Born to Walk Barefoot?  Is going barefoot actually better for us? Here’s what the science says – by Brianna Randall in Discover Magazine (July 16, 2021)  The author references scientific articles to summarize the history, benefits and possible downsides of going barefoot.  Findings suggest benefits certainly exist and, overall, outweigh the downsides.

Barefoot Movement Conference 2021 ‘Why Barefoot’ (part 1) with Dr. Peter Francis – by Dr. Peter Francis and others, a video series on Youtube (March, 2021)  Leading bio mechanists and scientists share new research on foot health and movement which supports the barefoot lifestyle.  While sponsored by Vivobarefoot, the research focuses on the benefits that going barefoot provides.  Links to the full series: Part 2, Part 3, Part 4, Part 5

Barefoot Research (March 20, 2020) – A comprehensive summary and listing of published articles and research on the benefits of going barefoot and the harm caused by various designs of footwear.

The strength, mobility and health of your feet is important to your whole body – by Amanda Loudin, in Washington Post (February 16, 2020) – Beginning with this quote, “Feet are the foundation of our strength. And like with any body part, when you don’t use it, you lose it,” the article goes on to describe several drawbacks of shoe wearing while noting the benefits of less shoe wearing and going barefoot for better foot health.

Going Barefoot Is Good for the Sole – by Karen Weintraub, in Scientific American (June 26, 2019) – Report on scientific research by Harvard professor Dr. Daniel Lieberman and colleagues in Germany and Kenya–finding that although calluses thicken as people walk barefoot more often, there is no trade-off in sensation from that extra protection.  (Original research study published in Nature here).

Why You Should Embrace your Foot Calluses – by Vicky Stein, in PBS News Hour (June 26, 2019) – Report on the scientific research by Harvard professor Dr. Daniel Lieberman and colleagues in Germany and Kenya.  (Original research study published in Nature here).

Why you should consider training barefoot – by Mallory Creveling, in Shape (April, 2019) – Working out sans sneakers, explains the article, might offer the key to better performance and bigger strength gains.

It’s science: Being barefoot boosts your kid’s development – by Pam Moore, in Motherly (April 24, 2019) – An inspiring article, written by a caring mom, which cites authoritative research to support the conclusion that, “…optimum foot development in children occurs in the absence of shoes”–while shoes interfere with the foot’s ability to do its job, potentially triggering a variety of long-term negative effects.

A Beginner’s Guide to Working Out Barefoot – by Emily Abbate, in GQ Magizine (April, 19, 2019) – Ditching one’s trainers could help make one stronger, explains the article, as it covers three main reasons, according to experts, for people to go barefoot at the gym.  The article also notes that the practice has grown in popularity among a certain segment of the gym-going population, including those at Performix House, a high-end New York City gym.

Does Walking Barefoot have Health Benefits? – By Sara Lindberg, in HealthLine (updated: March 8, 2019) – Answer: yes!  This article outlines the benefits (including an excellent summary list), notes potential dangers, and explains the way to properly walk and exercise barefoot.

Being barefoot. Prevalence at home, in school and during sport: a cross-sectional survey of 714 New Zealand secondary school boys – by Peter Francis, Grant Schofield and Lisa Mackay, in Journal of Foot and Ankle Research (July, 2018) – Study survey found that about 50% of Kiwi high school age boys go “habitually” barefoot.  This likely also brings with it various health related benefits.  The findings of this study also question whether the prescription of athletic shoes, given their economic cost, is necessary in situations where risk of perforation to the skin and extreme temperatures are absent.

Footwear habits influence child and adolescent motor skill development – in EurekAlert, AAAS Global source for Science news (July 11, 2018)  Research suggests that regular physical activity without shoes may improve children’s and adolescents’ balancing and jumping skills and that children who spend most of their time barefoot develop motor skills differently from those who habitually wear shoes.  (Published in Frontiers in Pediatrics, also linked above).

UNF Researchers Show Running Barefoot Improves Working Memory – by media contact Joanna Norris, Director, Dept of Public Relations, in UNF Public Relations (May 10, 2018).  According to a 2018 study by researchers at the University of North Florida, running barefoot is better than running with shoes for your working memory.

Should we exercise barefoot? – by Raewyn Ng, in Stuff/New Zealand (January, 2018) — Answer: with proper preparation it offers significant benefits.  “Getting out of shoes, …moving our feet and exposing them to different surfaces and textures wakes up the muscles in the feet and drives sensation back into them, improving posture, gait and overall health.”

Studies Show Shoes are Harmful–Going Barefoot is Best for Kids – by Emily Wade, in Think About It (June 13, 2017).  Article cites various studies showing that shoes cause foot weakness and deformity in children, lead to loss of foot mobility, alter a child’s natural walking pattern, and do not offer corrective benefits.

Why the Best Shoes for Kids Might Be No Shoes at All – by Pam Moore, in Parent.co, science & wellness section (April 26, 2017).  Citing numerous authoritative studies, the article lays out the scientific support for encouraging children to go barefoot, noting that optimal foot development occurs in the absence of shoes.

Why we walk on our heels instead of our toes – by Alexis Blue, in Phys.org (December, 2016).  An article about a research study from the University of Arizona published in the Journal of Experimental Biology.  In addressing the mechanics of walking and running, the study also explores the question of why barefoot runners often use a different stride that would feel unnatural when walking.

9 incredible benefits of living a barefoot lifestyle
by Eric Carrell, in The Plaid Zebra (September 12, 2016)

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) – by Karsten Hollander, Babette C. van der Zwaard, Johanna Elsabe de Villiers, Klaus-Michael Braumann, Ranel Venter & Astrid Zech, in Journal of Foot and Ankle Research, vol. 9, Article number: 36 (September 2, 2016).  This study compares two large cohorts with different footwear habits to determine long-term effects of being habitually barefoot on foot mechanics and motor performance.   (Link to an abstract about this study which includes links to similar articles.)

The Real Cause of Plantar Fasciitis – by James Speck, in Pivotal Motion (June, 2016).  A helpful and informative article, in three parts, by a Australian physical therapist.

Walking barefoot can help to prevent some injuries – Patrick McKeon, a professor at Ithaca College’s School of Health Sciences and Human Performance in New York,  says that the more people go barefoot at home, in the office or outside, the healthier their feet will be.  Walking barefoot helps to improve balance, posture and prevent common foot injuries.  Reported in Yahoo via AFP Relax News (November 22, 2015).

Two more articles on this Ithaca College study, below…

a) Going barefoot: Strong ‘foot core’ could prevent plantar fasciitis, shin splints, and other common injuries – Science News report on the study by Dr. Patrick McKeon of Ithaca College School of Health Sciences (November 17, 2015).

b) Going Barefoot: Strong ‘Foot Core’ could help prevent Plantar Fasciitis, Shin Splints and other common injuries – Ithaca College Newswise interview with Dr. Patrick McKeon of Ithaca College School of Health Sciences (November 17, 2015)

How Norms Requiring Shoe Use Caused Humans to be Sedentary  – Abstract by Dr. Steven Robbins, MD (Nov. 2015)  Author’s conclusion: “The ideal solution would incorporate barefoot weight-bearing outside of the homes.  …The sole-less pseudo-shoe may allow all the benefits of barefoot weight-bearing without confronting social norms and the need for body art through foot decoration.”

Ticking Time Bomb: Children’s Shoes Cause Health Problems Later in Life For Adults – Fitness expert, Dr. Phil Maffetone, describes the long term health concerns that result from early shoe wearing by children (April, 2015).

The Barefoot Athlete: Movement From the Ground Up – By Dan Edwardes (March, 2015) , reporting on his teaching opportunity at the world’s first Barefoot Training Summit, in Delhi, India, hosted by Dr. Emily Splichal of Evidence Based Fitness Academy.

Footwear Use – Myth and Reality – Authoritative responses to common myths about feet and going barefoot – by Steven Robbins, MD  (2015).

Why Running shoes do not work: Looking at Pronation, Cushioning, Motion Control and Barefoot running – By Steve Magness, on the Science of Running website.  An excerpt from his book, The Science of Running (2014).  The author begins: “Running shoes are built upon two central premises, impact forces and pronation. Their goals are simple, limit impact forces and prevent overprontation. This has led to a classification system based on cushioning, stability, and motion control. The problem is that this system may not have any ground to stand on.”

Surprise! 16% of Podiatrists Recommend Barefoot Running – by Dr. Michel Nirenberg, from America’s Podiatrist (October, 2013).  The article begins, “As one of the first podiatrists to recommend barefoot running, I was surprised to see the results of a recent survey conducted by the well-respected Podiatry Management magazine.”

Golden Arches: Human Feet More Flexible Than We Thought – Research suggesting that feet don’t need arch support (2013).  See also this article on arch support by Dr. Ray McClanahan, D.P.M., which supports the same claim.

 The Wonder of the Bare Foot on Naturally Deposited Ground and Better Shoes for Man Made Conditions – Research by Steven Robbins, MD  (2013, but periodically updated).

The Real Cause of Plantar Fasciitis – James Speck explains this poorly understood condition and describes how shoes can also play a major role in the development of this condition.  The article also clarifies why the healthy human foot does not need artificial arch supports  (2013).

Dos and Don’ts of Barefoot Walking, learn how ditching your shoes can reduce pain and prevent future injuries – A Prevention magazine article by Natalie Mackenzie (May, 2012) providing a primer for the general public on barefoot walking.  Directed toward those still contemplating its benefits and limits.

What We Can Learn About Running from Barefoot
Running: An Evolutionary Medical Perspective – by Daniel E. Lieberman, Dept of Human Evolutionary Biology, Harvard University, Cambridge MA  (2012)

Altering gait by way of stimulation of the plantar surface of the foot – 2011 Study suggests that when feet numbed by shoe wearing receive stimulation the brain and body work better, resulting in better balance and stability and fewer falls for the elderly.

Thoughts On A Proper Child’s Shoe – A web article by Dr.  Mark Cucuzzella MD FAAFP, which begins, “As a family physician, I firmly believe that children should play in their bare feet or in activity shoes that complement natural foot development and proper biomechanics of movement.” (2011)

Can Barefoot Running & Walking Fix Flat Feet? -A blog post by Michael Nirenberg, DPM, on going barefoot and  counteracting flatfootedness (2010).

A Softer Ride For Barefoot Runners – People who run long distances without shoes cushion the blow with their gait, by Lizzie Buchen in Nature, international weekly journal of science (Jan, 2010).

How Shoes Hurt You & Why Barefoot is Better – Quit Sitting website.  The article begins, “Ever wonder why so many people have knee and hip pain when the foot is obviously more fragile?  Shoes can protect your feet, but they often cause more problems up the chain.” (date unclear)

You Walk Wrong – by Adam Sternbergh (April 18, 2008)  – A New York magazine article on the problems with shoe wearing and the benefits of the alternative–going barefoot.

The Effects of habitual footwear use: foot shape and function in native barefoot walkers – (2009)  To start assessing morphological and functional effects of the habitual use of footwear, this study evaluated a population of habitually barefoot walkers from India, and compared them with a habitually shod Indian control group and a Western population.   The study found differences and the data suggests that footwear that fails to respect natural foot shape and function will ultimately alter the morphology and the biomechanical behavior of the foot.

Identification of an immune-responsive mesolimbocortical serotonergic system: Potential role in regulation of emotional behavior – (2007) Groundbreaking research suggests that nonpathogenic bacteria found in soil are important for a normal immune system as well as for psychological balance. (Bare feet obviously have a greater opportunity for such exposure.)  See also  “Mycobacterium vaccae” in Wikipedia.

Medical professionals who endorse barefooting:

(Not intended to represent an exhaustive list!)

See also:

FAQ section of this website (entries related to “Health”)

The Barefoot Book, by Dr. Daniel Howell (see also here)

Busted! 10 myths about feet – by Rebecca Lowrey Boyd, in Better Homes and Gardens [Australia].  A podiatrist who understands the benefits of going barefoot answers ten frequently asked questions about feet and foot health (October 26, 2018)

The Major Health Benefits of Going Barefoot (Really!) – Article by the Khalsa Medical Clinic, Beverly Hills, CA (August, 2015)

Head Over Heels for Barefooting – by Bill Ades (Spring, 2011) – Pathways for Family Wellness – An excellent overview, with references, of the health benefits of going barefoot

Articles produced by the Northwest Foot & Ankle Clinic which:  1) address various foot ailments (and how shoes contribute to them),  2) debunk myths,  3) recognize the benefits of going barefoot.   Direct link to foot health articles here.  Also, this podcast interview with Dr. Ray McClanahan, “the Barefoot Podiatrist,” addresses foot ailments related to shoe wearing and steps to achieve foot health (Note: interview begins around 28:30)

Resources by, or featuring, Dr. Emily Splichal, noted Podiatrist:

Barefoot Parks – A website describing environments (currently mostly in Europe) specifically designed for going barefoot.

You Walk Wrong – 2008 New York magazine article by Adam Sternbergh on the problems with shoe wearing and the benefits of the alternative–going barefoot.

Why Do Feet Stink? – An informative article featured on the Health, How Stuff Works website.

Health Benefits of Going Barefoot – Testimonials from SBL members

Barefoot Babies – By Kacie Flegal, D.C., in Natural Child Magazine. How keeping little feet in the buff encourages a strong foundation for optimal brain and nervous system development

Can Our Feet Become Dependent On Supportive Shoes? – By Dr. Nirenberg, in America’s Podiatrist.  While not directly about bare feet, this article points out some negative consequences of society’s often assumed need for “supportive” footwear  (2009)

Claims regarding ‘Earthing’ / ‘Grounding’

While people embrace barefoot living for many valid reasons, the SBL avoids promoting scientifically unsupported theories such as ‘Earthing’ or ‘Grounding,’ as explained in the links below (listed chronologically):