In our modern world, we spend much of our time disconnected from nature and this includes walking. We walk on concrete/hard flat surfaces, wear cushioned and narrow shoes, typically don’t walk much on uneven and natural ground, and move from one indoor environment to another. While modern conveniences certainly have their place, our bodies were designed to interact with the natural world. One of the simplest ways to support health, movement, and nervous system regulation is through barefoot walking and grounding.
What Is Grounding?
Grounding (also called earthing) is the practice of making direct contact with the earth, such as walking barefoot on grass, sand, soil, or natural elements. While research continues to explore the physiological effects of grounding, many people report benefits such as improved sleep, reduced stress, enhanced mood, and a greater sense of calm and connection.
Beyond the potential electrical benefits of direct earth contact, simply spending time outdoors, slowing down, and engaging with nature can have profound effects on both physical and emotional well-being.
Why Barefoot Walking Matters
Our feet contain over 200,000 nerve endings and are designed to provide the brain with constant feedback about our environment. When feet are confined in overly cushioned, stiff, or narrow footwear, much of this sensory information is reduced.
Walking barefoot on safe natural surfaces can:
Strengthen the muscles of the feet and ankles
Improve balance and coordination
Support healthy posture and movement patterns
Increase sensory input to the nervous system
Encourage natural foot development
Enhance body awareness and stability
Healthy feet provide the foundation for the entire body. This is especially important for babies and children as they grow!!
Benefits During Pregnancy
Pregnancy creates significant changes throughout the body. As a growing baby shifts a mother's center of gravity, balance, posture, and movement patterns adapt.
Barefoot walking on safe surfaces may help:
Strengthen feet that are supporting increased body weight
Improve balance and proprioception (body awareness)
Supports optimal pelvic floor function
Encourage natural movement patterns
Reduce stiffness in the feet and ankles
Promote relaxation and stress reduction through connection with nature
Many pregnant women also find that spending time outside barefoot helps them feel more grounded and connected during a season of tremendous physical and emotional change. Personally, I love being barefoot and have experienced these benefits when I have been pregnant.
Benefits During Postpartum Recovery
After birth, the body is working hard to heal and adapt once again. Postpartum recovery often focuses on the core and pelvic floor, but the feet deserve attention as well.
During pregnancy, hormonal changes can affect ligaments throughout the body, including the feet. Some women notice changes in foot size, arch height, or stability.
Barefoot walking can help:
Rebuild foot strength and function
Improve balance and coordination
Help with pelvic floor healing
Support healthy posture while carrying and caring for a baby
Provide calming sensory input to the nervous system
Encourage gentle movement during recovery
Combined with diaphragmatic breathing, core rehabilitation, chiropractic care, pelvic floor therapy, and intentional movement, barefoot time can be a valuable part of postpartum healing. I have noticed that intentionally incorporating being barefoot, especially walking, made a significant difference in my postpartum healing.
Why Barefoot Time Is Important for Babies and Children
Children are born with incredible movement potential! Their feet are naturally wide, flexible, and designed to gather information from the world around them.
Research and developmental experts consistently recognize that barefoot time supports healthy motor development.
Benefits for babies and children include:
Improved balance and coordination
Better sensory processing and body awareness
Development of strong foot muscles and arches
More natural gait patterns
Enhanced motor skill development
Increased confidence with movement
Whenever it is safe and appropriate, allowing babies and children to spend time barefoot indoors and outdoors can support healthy neurological and musculoskeletal development.
For babies learning to crawl, pull to stand, cruise, and walk, bare feet often provide the best traction and sensory feedback! I have seen this with my children and they have thrived with movement development using this approach.
So, What About Shoes?
While it is not realistic to be barefoot all the time, choosing footwear that allows the foot to function naturally can make a significant difference.
What Is a Functional Shoe?
Functional or minimalist footwear is designed to mimic natural foot movement while still providing protection.
Look for shoes with:
A wide toe box that allows toes to spread naturally
Flexible soles that bend easily
Minimal cushioning
Zero-drop design (heel and forefoot at similar heights)
Lightweight construction
Avoid shoes that are overly stiff, heavily cushioned, or narrow through the toe box, as these can restrict natural foot function. Note: it takes time to transition into a functional/minimalist/barefoot shoe, so working with a provider who understands functional footwear and movement is recommended.
Functional Shoe Brands to Consider
For Adults:
Xero Shoes (classic and a staple for me)
Softstar (my favorite everyday shoes…you’ve seen me wear these in the office!)
Vivobarefoot
Lems
Be Lenka
Groundies
Altra (offers a wider toe box with more cushioning)
Whitin (budget-friendly option–these are some of my and my patients’ favorites!)
For Children:
Ten Little (my kids’ favorite summer sandals)
Splay
Whitin (have classic styles and my kids love them!)
Vivobarefoot Kids
Softstar
Xero Kids
See Kai Run (some models)
Be Lenka Kids
Keep in mind: transitioning to minimalist footwear should happen gradually, especially for adults who have spent years in traditional shoes.
Getting Started
You don't need to spend hours barefoot to experience benefits! Little steps can make a big difference and have compounding benefits over time.
Try:
Walking barefoot in the grass for 5–10 minutes daily
Spending time barefoot at the park (great idea especially if you go with your children!)
Taking shoes off while gardening or spending time in the yard
Walking barefoot on the beach
Allowing babies safe barefoot exploration indoors and outdoors
Choosing functional footwear when barefoot isn't practical
Swapping out tight, narrow shoes for wider more functional ones
Small, consistent opportunities for barefoot movement can help support foot strength, nervous system regulation, balance, and overall wellness for you and for the whole family.
The feet are our foundation. Whether you're working on improving your overall health and function, focusing on a healthy pregnancy, recovering after birth, or supporting a child's development, giving feet opportunities to move and function naturally can have far-reaching benefits.
Keep in mind that sometimes the simplest tools are the most powerful. Making a change for your health does not have to take a lot of effort or require complicated tools or programs. Try stepping outside, feeling the grass beneath your feet, taking a deep breath, and reconnecting with the ground beneath you. Summer is a great time to start implementing some of these tips and enjoying the benefits of grounding and being barefoot!
So get out there and get grounded!!
In Health and Blessings,
Dr. Abbey
@clechiropractic
216-952-3830