Barefoot running has become a popular trend in the fitness world, praised for its “natural” feel and minimalist approach. Advocates claim it strengthens the feet, reduces injuries, and improves running form. But while barefoot running can benefit some people, it is not safe or appropriate for everyone—and for certain foot types and medical conditions, it may actually increase the risk of serious injury.

At Restore Foot and Ankle Specialists, we regularly treat patients who tried barefoot or minimalist running only to experience pain, stress injuries, or tendon problems soon after. This guide breaks down the science behind barefoot running, who may benefit, and who should absolutely avoid it.

What Is Barefoot Running?

Barefoot running involves running without shoes or with minimalist footwear that mimics the natural shape and movement of the foot. Unlike traditional running shoes with cushioning and support, minimalist shoes offer:

• Thin soles

• No arch support

• Zero heel-to-toe drop

• Lightweight, flexible construction

This changes how the foot contacts the ground and how the lower body absorbs impact.

How Barefoot Running Changes Your Body Mechanics

Most people in cushioned shoes land on their heel. When running barefoot, runners naturally shift to a midfoot or forefoot strike, which:

• Reduces heel impact

• Increases calf and Achilles tendon load

• Requires stronger foot muscles

• Changes ankle and knee biomechanics

This can be helpful for some—but harmful for others.

Potential Benefits of Barefoot Running

Some runners may experience advantages, including:

1. Stronger Intrinsic Foot Muscles

Without shoe support, the foot works harder, which can strengthen the arch and small stabilizing muscles.

2. Improved Proprioception

Direct ground contact increases sensory feedback, helping improve balance and coordination.

3. Shorter Stride & Softer Landing

A forefoot strike can reduce impact forces transmitted to the knees, potentially lowering injury risk for select runners.

4. Increased Ankle Mobility

Minimalist running encourages natural motion and reduces the restriction of stiff shoes.

These benefits only apply if the runner has the right foot structure and gradually transitions under proper guidance.

Who Should Avoid Barefoot Running?

For many people, barefoot running creates more harm than good. You should avoid barefoot or minimalist running if you have any of the following conditions:

1. Flat Feet (Overpronation)

Barefoot running eliminates arch support, forcing already weakened arches to bear more stress.
This can lead to:

• Plantar fasciitis

• Posterior tibial tendonitis

• Shin splints

• Knee pain

2. High Arches

High-arched feet absorb shock poorly. Without cushioning, runners often develop:

• Stress fractures

• Heel pain

• Metatarsalgia (ball-of-foot pain)

3. Plantar Fasciitis

Barefoot running dramatically increases strain on the plantar fascia and almost always worsens symptoms.

4. Achilles Tendonitis

Forefoot striking puts significantly higher load on the Achilles tendon—dangerous for anyone with tight calves or a history of tendon injuries.

5. Neuromas or Nerve Pain

More forefoot pressure can aggravate Morton’s neuroma or similar nerve problems.

6. Diabetes or Peripheral Neuropathy

Reduced sensation in the feet makes barefoot running unsafe due to risk of:

• Cuts

• Blisters

• Ulcers

• Infections

7. Arthritis

Minimal cushioning increases joint load in people with arthritis in the foot, ankle, or big toe joint.

8. Previous Stress Fractures

Barefoot running increases forefoot loading, raising the chances of recurrence.

For these patients, barefoot running is not recommended and can lead to long-term problems.

Common Injuries We See from Barefoot Running

At Restore Foot and Ankle Specialists, the most frequent barefoot-running injuries include:

• Achilles tendonitis

• Plantar fasciitis

• Shin splints

• Stress fractures (especially metatarsals)

• Calf strains

• Sesamoiditis

• Ankle sprains

Many of these injuries come from transitioning too quickly—or from foot structures that simply cannot tolerate barefoot mechanics.

How to Transition Safely (If You’re a Good Candidate)

If your podiatrist determines barefoot running is appropriate, transitioning slowly is essential.

1. Start with Walking

Walk barefoot or in minimalist shoes for 10–15 minutes daily to build foot strength.

2. Begin on Soft Surfaces

Grass or turf reduces impact and protects the skin.

3. Add Only a Few Minutes at a Time

Start with 3–5 minutes of barefoot running, then increase slowly each week.

4. Strengthen Your Feet

Exercises such as:

• Toe curls

• Arch lifts

• Calf raises

• Balance training

help prepare the body for minimalist mechanics.

5. Alternate Shoes

Mix barefoot running with traditional shoes to reduce strain.

Transitioning too quickly is the #1 cause of injury in new barefoot runners.

When Barefoot Running May Be Helpful

Barefoot running may be beneficial for:

• Neutral-foot runners

• Individuals without foot pathology

• Experienced athletes

• Runners with strong calves and good ankle mobility

• Those seeking improved proprioception and form

But even in these cases, it should be done cautiously and with professional guidance.

Should You Try Barefoot Running? Ask a Podiatrist First.

Barefoot running is not a one-size-fits-all solution. Your foot type, biomechanics, and medical history determine whether it will be helpful or harmful.

At Restore Foot and Ankle Specialists, our podiatrists can:

• Analyze your gait

• Evaluate your arch structure

• Identify injury risks

• Recommend the safest running style for your feet

• Suggest strengthening exercises or orthotics if needed

Our goal is to help you stay active, healthy, and pain-free—no matter how you choose to run. Contact our office today with Dr. Gireesh Reddy or Dr. Sirisha Pokala by calling (469) 573-3427 or by booking an appointment online.