How To Start Barefooting

The Dangers of Barefooting – How to start off on the right foot

By Al Gauthier ⋅ March 16, 2010 ⋅

The Dangers of Barefooting

How to start off on the right foot:

By Al Gauthier

Have I got your attention with my suggestive title? Is barefooting really dangerous? The short answer is that it can be! Just about any activity can be dangerous if done the wrong way

I would like to propose that as of the moment you read this article you let yourself think critically about your feet and your body rather than assuming that everything you’ve been told is correct. Some of it undoubtedly is true and some of it is not. Much of it will depend on what is true for you.

Let me also suggest that listening to your body, rather than taking anyone’s advice, is the most important key to any part of your health. Advice is only great when it happens to match your needs perfectly, and no one is inside your body but you.

Having now put you into an active role in your new barefooting experience, let’s discuss the various dangers of barefooting.

The Biggest Danger

The biggest danger is your own excitement and enthusiasm. Having been introduced to the idea that spending time barefoot can be beneficial to your health, you can’t wait to run outside and give it a try. Perhaps you have a new pair of fancy minimalist shoes and you want to go for your first jog in them. No problem, you think, I’ve been running for years! Wrong!

We get a huge number of emails from excited newbies who can’t wait to try out their newly rediscovered feet only to end up in pain.

Let’s step back and think about the history of your feet. The average person has grown up living in shoes. Some have even worn shoes inside the house. Your feet have grown, quite literally, to be adapted, as best they can, to shoes. Toes have grown pointing inward to conform to the shape of a shoe and your arch has had years of plush comfort riding on the support given by your ever more “advanced” footwear. The muscles, tendons, and joints of your feet, legs, and body have all grown accustomed to these conditions.

I’m not suggesting for a moment that many, if not almost all, will find barefooting to be a wonderful experience. I am, however, suggesting that one should not jump foot-long from one extreme to the next. You wouldn’t start your training for a marathon by running for four hours when you haven’t run for 10 years, so don’t start going on long barefoot walks when you haven’t had the time to adjust. The body is an amazing adaptable machine, but it does take time.

For most, walking barefoot is a comfortable and happy way of being. Most don’t do any barefooting outside their home, barring perhaps a wash of the car a few times a year or a quick walk out to the mailbox. It would be natural to assume that spending even more time barefoot is no different, but the truth is that it can be very different for the body.

Walking at a faster pace and for a longer period of time puts different stresses on your feet, legs, and body. The key to avoiding injury is very simple: start very gradually. Here is where listening to your body is key. Everyone will have a different pace, but I can almost guarantee you that you will let yourself beleve that you are capable of more than you really are. As you start gradually, your feet will build strength and your feet will start to adapt. Feet are very complex. Don’t underestimate how very different barefoot walking is compared to shoes. The skin on the soles of your feet will also need time to adapt. Some adapt more quickly than others, but the protective layer that will build eventually will take time.

When you are ready to start barefooting, here are my suggestions:

1) Don’t run! For runners who want to try running barefoot this is going to be nearly impossible. It is important however. Don’t do it. Not yet!

2) Take your regular shoes with you. You’ll want them if you find yourself getting sore.

3) While walking barefoot, stop immediately if you have pain or anything beyond slight discomfort. Walking on what will feel like rough surfaces will feel a little uncomfortable, but if you find it painful, stop.

4) Start very slowly. Go for a barefoot walk around the block for the first day. Stop.

5) Increase your barefoot time very slowly over a period of weeks.

6) Even if you find it comfortable, be careful not to go on long walks. You may find your feet sore for days or weeks afterwards, undoing all your effort. Don’t push yourself too quickly.

7) If you are new to being barefoot completely, be very careful as you start out as the skin on the soles of your feet may be very easily cut.

8) Practice walking in a new way—let your midfoot touch the ground first, not your heel. Walking in this way decreases the impact of walking and is a much more pleasant way to walk barefoot. It takes time and conscious effort to change, however, and this is the perfect time to let your body memorize a new way of walking.

As you go out on these important first walks, you will start to build strength in different muscle groups in your feet and legs. Your feet will become accustomed to the rougher surfaces of the ground and will slowly start to build more protection. The change will be almost imperceptible, but over time you’ll notice that you can walk on areas in comfort that used to be too intense.

When you can routinely go for walks of up to 45 minutes barefoot without pain or discomfort, you are probably ready to start running. The same suggestions apply for barefoot running. Start slowly, very slowly! Running barefoot is a wonderfully freeing sensation that is shockingly different from running with shoes. This is due to a very different running stride that naturally evolves from barefoot running. It is less impactful for your body and many report it is much easier and more efficient. I certainly find it a vastly more enjoyable way to run.

Because it is so different, however, it is also important to start with only a few minutes of running. Remember the history of your feet. Your feet have probably never been used this way before and need to build strength. You have laid the foundation with walking and now you can start to build on that foundation, but it must be done gradually.

1) Run for only 5 minutes the first time.

2) Stop if you have any pain.

3) Increase your barefoot running time very gradually, working it into your regular shod running schedule until you can run the entire distance barefoot.

4) Don’t let yourself go too long! You’ll regret it. Do it gradually.

5) Focus on your running technique. Don’t hit the ground with your heel first—ever!

What about walking and running in Vibram FiveFingers, Vivo Barefoot Shoes, Feelmax Shoes, or other minimalist shoes on the market?

Virtually all the same principles apply. So long as your footwear is truly minimalist, most of the same new muscles will be used when walking and running barefoot for the first time. You should follow all the same advice for using these shoes. If your intention is to spend some of your time barefoot as well, you may want to do this during your first barefoot adventures. While the shoes do allow the feet to move in a much more natural way compared to traditional shoes, they still provide protection and cushioning that will make it easier to maintain old habits of heel striking. You will also not get the benefit of strengthening the soles of your feet, which will require a whole new set of training steps if you should decide to toss your shoes and let your feet free at a later stage. Only you will know what your path might be. Taking time to think about it before you start could be beneficial.

The Other Dangers of Barefooting

It would not be accurate to say that barefooting has no risk. There are pieces of glass that if hit the wrong way could cut your feet. There are other sharp objects on the ground, and yes, the ground is a dirty place.

The largest threat to getting injured is your own lack of attention. Walking or running barefoot does require constant attention. Scanning the ground of obstacles is a required part of barefooting and becomes second nature over time.

Despite popular belief that the ground is a minefield of danger, almost all barefooters report that they have very rarely hurt themselves. In fact, I would argue that the lack of attention paid to being barefoot in your home is far more dangerous than when outdoors and at attention. I myself have never been hurt beyond tiny cuts from glass a couple times per year. Those don’t even require attention beyond cleaning.

While the ground contains bacteria and other nasty things, almost none of this enters through your feet. Diseases that we find in our modern parts of the world almost universally enter through the mouth and nose. So long as you keep your feet away from your mouth, clean them when you get home to avoid getting them on things you would touch and then put in your mouth, you should be safe.

There are, of course, no guarantees. You will find the sentiment is, however, widespread that barefooters in general suffer very few injuries or illness caused by being barefoot. One might even argue that those who wear shoes are far more likely to find injury through sprained ankles and other shoe-related problems.

Finally, there is one more danger to letting your feet discover the world without shoes

You may fall so completely in love with the practice that you will find shoes intolerable. All joking aside, most of us that spend time barefoot do find traditional shoes far more of a problem than we did before being barefoot.

Your feet will likely grow slightly, although there is debate about whether feet actually grow or whether the owners simply become intolerant of tight-fitting shoes and thus require larger sizes.

So now that you know about the dangers of being barefoot, you can avoid them easily. Let your feet be free. Make sure you tell us about your adventures. Contact us through the website, post your stories in our forums, or call our feedback line. We want to hear all the stories: good and bad, short and long.

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Discussion

30 comments for “The Dangers of Barefooting – How to start off on the right foot”

Facebook comments:

I like how there is an advertisement for shoes with springs in the heels on this website.

Posted by KevinT | March 18, 2010, 11:57
I am kind of new to the barefooting/minimalist shoe community. I’ve started by walking my dog around my neighborhood in my VFF KSO Treks & have certainly found that after a couple nights in a row of 30-45 minute walks my calves & arches ache slightly from the neglected muscles getting their first real workout in many many years. I hope to build up to some trail hiking/running & I’m currently out of shape enough to have no choice but to take it easy. I am anxiously awaiting the warmer weather to get my feet, and the rest of me, in better shape. This was a very well written article. I enjoyed reading it quite a bit. Thanks!

Posted by Guy | March 18, 2010, 12:27
Only the FiveFinger Moc review link worked.

Posted by Seth | March 18, 2010, 14:05
We find that amusing as well!

Posted by Al Gauthier | March 18, 2010, 14:16
I first tried barefooting it back in fall of 2008 and managed to push myself way too hard way too fast. I went for an 8 hour hike over really hot packed trail and lots of gravel. I had blisters all over my feet and couldn’t go barefoot for a month.

Just a few weeks ago, I got up the courage to go again. And although I’m going barefoot 24-7 for the most part, I’m not doing any long walks or hikes barefoot yet. I’m letting my feet slowly acclimate to being barefoot all the time by not wearing shoes when doing basic chores and going to/from work. For anything else, right now, I wear shoes.

Posted by Joyce | March 18, 2010, 14:25
Thank you – The footers are being updated and all links will work shortly!

Posted by Al Gauthier | March 18, 2010, 14:29
Hi Joyce! Thanks for your comments. Your experience will help others be more careful. Glad you are back to enjoying barefoot again.

Posted by Al Gauthier | March 18, 2010, 14:31
I started barefooting cold turkey, and got blisters as I sped up (the first week was agonizing and I did little walking, then I sped up and got blisters, for the next month). But I didn’t care. No matter how bad the blisters were, having had to wear shoes all those years was far far worse. But I expect I’m an extreme case. Plus I’m not a runner. Yet.

Posted by Anemone | March 18, 2010, 18:13
Would you say you got blisters from pushing yourself faster than you should have? Was it avoidable for you?

Posted by Al Gauthier | March 18, 2010, 18:23
I totally agree with all of this. I got some VFFs six weeks ago and started running about 20 miles a week in them. Yesterday the pain just got too much and I’ve been unable to put any weight on my left foot since. X rays today showed that no bones were fractured, but I’m going to have to get some crutches to get to work. I wish I’d been more patient!

Posted by Paul | March 19, 2010, 06:23
I got blisters because I walked differently on my feet – the tender areas that had been immobilized by my shoes took a beating once they got into gear. The ball of my foot under my big toe did not blister at all, only the previously unused areas below my other toes, and the outsides of my heels.

I have no idea if going slower would have made any difference or not, but since I had no intentions of going any slower I don’t really care.

Posted by Anemone | March 19, 2010, 08:21
Hello there,

Arround 2 months ago, I bought my first pair of Terra plana lesotho to go to work. The change was so amazing that I did not put my feet in a traditional shoes from that time, adding 2 other pairs for work and leisure.
I don’t know if it is only an idea, but I feel my feet are much more bigger than before.

As an Ultrarunner, I try to do the same for my running shoes, but as you said the progress need to be very slow. I moved from high heeled shoes to nike free first arround 10 months ago, then moved to lasportiva crosslite where I am now performing most of my training and races. In the same time I run more and more with Inov8 F230, and add a 20-30 mn barefoot training on tread miles every 2-3 weeks, at low speed .

So far so good, my body accepted the transition with some complain some times (on achil mainly) but nothing serious or leting me stop running.

The road is long before I can finish UTMB barefoot (or at least with VFF) but I can say it is for sure a realistic goal.

Bipédy

Posted by Bipedy | March 19, 2010, 20:52
isn’t this common sense?

Posted by sirloin furr | March 21, 2010, 07:22
I think that most people understand there is a mild chance of injurey but don’t realize how significant the difference between walking and running in shoes and walking and running barefoot really is. It’s common sense only when you have all the information.

Posted by Al Gauthier | March 21, 2010, 14:31
I was so excited to get my first pair of Vibram shoes that I WAY over did it! I suffered. He’s right: take it slow. I’m baby-stepping, and won’t give up. Great article!

Posted by Pamela Boudreau | March 28, 2010, 12:15
Especially for runners it is very difficult to dial the mileage and pace down to a safe place to start barefoot/minimal training. From looking at a lot of boards I can see that most of us (myself included) tend to get really excited when we first lose all the padding and can really feel the world below us. I ran 30 miles in my VFF KSOs over the first week that I had them and my left foot got pretty tender: hobbling around and holding tightly onto the banister going down stars. But if you are serious about doing it make sure to do it right. Bite back against that urge to lose the shoes and keep up your shod routine so you can slowly log more and more minimalist/barefoot time. It is worth it. Getting hurt stinks!

Posted by Jesse Lindsey | March 31, 2010, 13:51
I originally went to barefoot shoes in the hope they will help build some strength in the arches of my flat feet, and also help ease pressure on my knees.

Being a person who has not ran anywhere in the past 12 years who has just signed up for a 3 mile fun run, I am taking it very carefully with my barefooting, because I am not fit enough and get out of breath after 100-200 yards anyway! So I thought I may as well start from scratch with my running and my fitness and build them both up at once.

I bought a pair of Vivo Barefoot Lucys in black leather last year, so I could wear them all day, every day while around the office with trousers/shirt and the usual smart clothes and it not be noticeable.

The first week I wore the shoes my foot muscles and bones literally felt like they were cracking and breaking out of ice – and they ached so much!! My calf muscles and achilles tendon also felt like they were constantly stretching. I was still stumping my heel down, which I soon learned not to do as it was uncomfortable. I now take shorter strides when walking. The shoes are really comfy to me now, and by contrast my trainers feel like they are crushing my toes.

I am going to do the whole run in my Barefoot shoes. I’m not going to run crazy fast, if I get out of breath I will walk for a time, or if my legs hurt I will walk for a time. Rest assured I am going to pace myself.

Posted by Kris | April 1, 2010, 04:07
I have endured nagging plantar faciitis for almost 2 years now. It has never reached the point of sharp or unbearable pain as I have heard others go through. It has been more of the nagging, dull burn and ache. I have been going to PT for a while and think I am coming through it finally and may be ready to run again. I’m a lifelong runner and former marathoner. Little by little, I have been convinced that barefoot running is the way I want to resume my running. Chris McDougall’s book and lots of reading and research have convinced me that it is the most sensible and intelligent way to run.
I’d like your opinion on this: do you think that walking and running barefoot will slowly strengthen the whole foot and thereby alleviate the plantar faciitis? I have a pair of VFF KSO’s and I am planning most certainly to heed all the wise advice to go slow. I do plan to start out totally barefoot on grass and work up to the VFF’s once my feet are accustomed to walking and slow jogging barefoot. But mostly my biggest apprehension is exacerbating the p.f. condition. Any insights would be appreciated.

Posted by John | April 1, 2010, 15:53
Hi John,

Going slow would never be more important than for a situation like yours. If things hurt, stop.

It is of course impossible to say what would happen for you as there isn’t any solid data on things like this, however, I have spoken to and read about at least 50 cases where people had problems with PF and they were completely resolved with a more barefoot lifestyle.

Please let is know how you progress.

Who has had personal exerience with this?

Posted by Al Gauthier | April 2, 2010, 14:59
Hi John,
I had PF for 6 years before I switched to wearing only minimalist footwear. It took about 3 months before all the PF pain went completely away and it has never come back (in 2 years). I know that as my arches and surrounding muscles got stronger, the pain decreased. My strongest advice would be to take it slow and give your feet time to strengthen. Good luck with it and let me know if you have any specific questions.
Tina

Posted by Tina | April 3, 2010, 20:10
Thanks, Al & Tina. I appreciate your taking the time to respond. I’ll proceed with cautious optimism, and with any luck I’ll be running regularly by mid-summer!

Posted by John | April 5, 2010, 16:32
I like many other went out on one of my first runs wearing my 5 finger shoes and went too far. I felt so good the I just kept going. The next day I could hardly walk due to pain my my calves. I am now having major pain in the forefront of my left foot. I’m not able to bear weight on it completely. I’m hoping I don’t have a stress fracture. Please let me know if anyone else has experienced this kind of pain. Should I lay off running for a while? I would appreciate any advise! Thanks!

Posted by Teri | April 8, 2010, 17:33
Hi Teri,

I’m not a medical professional so take my advise as just an opinion. Having said this I very strongly believe that when there is pain it is a very strong signal that something is wrong. I would keep yourself away from running until things feel very close to normal again.

Posted by Al Gauthier | April 8, 2010, 18:27
Thank you so much for your advise. I’m just very frustrated. I know I ran too far in my 5 finger shoes and I have only myself to blame. I will stay away from running until my foot heals. I advise everyone to go slow with the 5 fingers shoes. Take it from me, you really need to get your feet used to them before you run! Thanks again Al!

Posted by Teri | April 9, 2010, 17:18
Any Time! That’s what we are here for!

Posted by Al Gauthier | April 9, 2010, 23:45
The importance of this message cannot be overstated. Having done a lot of reading and study I thought I was transitioning to barefoot running cautiously and slowly, but I still had problems. I wish I had found and followed your advice earlier.

I think of myself as using a methodical, structured approach in my training and I’m not one to jump headfirst into a new thing. With my shod training runs up around 16 miles, I thought I was a reasonably strong runner, but even so, I decided to be really conservative and only did an easy 1/4 mile barefoot my first time out. It felt wonderful!

The next day I could hardly walk due to severe pain in my right metatarsal arch. It took four weeks to recover. I decided I’d need to make my transition MUCH more slowly. I started with very short walks of a hundred yards and over 4 weeks worked up to 1.5 miles. My feet felt good, so I started with easy little runs of 100 yards, then worked up to 1 mile. The mile felt so good that the following day I did 1.5 miles. By the time I got done, I could hardly walk. Now I’m recovering from pain at the 2nd metatarsal heads on both feet. I guess I’ll have to start over and take it MUCH, MUCH more slowly.

Posted by Marlo | May 20, 2010, 09:56
I had to laugh when I read the part about it being more dangerous walking around the house because people tend to pay more attention while outside. That is SO true! I always stub my toe at home but I rarely ever stub my toe when I’m out hiking.

Posted by Terral | May 26, 2010, 20:31
I’m 33 and have been a bare footer my entire life. I hate hate hate shoes. I do everything I possibly can barefoot. After winter (Live in upper midwest) it takes a couple of weeks for the bottoms of my feet to thicken up. I’m able to walk on most everything without pain or discomfort. The only thing that bothers me is hot concrete and hot tar in the cracks on the road. After all of these years of going barefoot I don’t think about watching where I walk it is second nature. The only thing that I see as an issue with bare feet is cleaning them off a couple times a day. I have a scrub brush and lots of rugs in the house. It takes months of not walking outside (all winter) for my feet to become unstained but to me that’s a very small price to pay. In the fall when the first snow hits and I have to were shoes I get headaches, my legs, knees, hips, and lower back are sore for a couple of weeks. Other than the added health benefits of going barefoot you are able to experience the world in a way you can’t with shoes. Warm grass on your feet is the best. Wearing shoes makes it so you can walk around without paying attention. Going bare footed you need to watch what you are walking on and be careful. After a summer you won’t even notice that you are paying attention.

Posted by Matt | June 17, 2010, 08:45
[...] The Dangers of Barefooting – How to start off on the right foot @livingbarefoot.info [...]

Posted by Vibrams FiveFinger Shoes | Uncommon Wellness | July 18, 2010, 10:51
I am sure this has been addressed elsewhere. At least from my own experience, a key to transitioning from shod to barefoot or minimal shoes like VFF is also soft landing (no more pounding). I strongly believe folks that are injured (stress fracture, etc) from barefoot running are running in the same form (hard landing, long stride, heel strike, etc) as in cushioned shoes. Listen as your foot touches the ground. You should barely hear any sound. This will take a while, but you will eventually get there. Leave your Ipods home.

Posted by Bhote | August 5, 2010, 03:42