Barefoot or Shoes? The Debate for Kids and Athletes

“Should we go barefoot more often?” It’s a question parents, athletes, and even healthcare professionals ask often. The barefoot science debate has gained momentum in recent years, with opinions split between those who see barefoot activity as a natural way to strengthen the body and those who warn of the potential risks. So, what does the evidence say?

The Benefits of Going Barefoot

• Stronger feet and ankles – Without the cushion of shoes, the muscles and tendons in the feet work harder. This can improve stability and strength over time.
  
• Better balance and coordination – Being barefoot gives the brain more sensory feedback from the ground. For kids, this can help with arch development and posture.
  
• More natural movement – Athletes often find barefoot running encourages a lighter, forefoot strike, which may reduce pressure on the knees and hips.
  
• Ground connection – Walking barefoot on grass, sand, or safe natural surfaces can feel refreshing and improve body awareness.

The Risks to Keep in Mind

• Injury risk – Switching to barefoot too quickly can strain the heel, achilles tendon, or arches. Stress fractures and plantar fasciitis are common issues.
  
• Not suitable for everyone – Children with flat feet, hypermobility, or foot pain may need supportive footwear. Athletes with old injuries also need to be cautious.
  
• Surface dangers – Concrete, sharp objects, or unhygienic areas increase the risk of cuts, bruises, or infections.

So, What’s the Right Balance?

• For kids: Some barefoot play on safe, soft surfaces (like grass or sand) can support natural development.
  
• For athletes: Barefoot training can be useful in small doses, but it should be introduced gradually and paired with supportive footwear for sports and daily life.
  
• For everyone: Listen to your body. If you notice pain, it may be a sign your feet need extra support.

The barefoot debate isn’t about choosing barefoot or shoes forever, it’s about finding the right mix for your feet and lifestyle. A little barefoot time can be healthy, but supportive shoes are still essential for protection and long-term foot health.

👉 If you’re unsure what’s best for your child or your own training, our podiatrists can assess your foot type and guide you toward the safest, most effective approach. If you would like to learn more, simple book in with one of our podiatrists for a biomechanical assessment online or ring us on (09) 523 2 333. 

Related Articles

---

Effective Verruca Treatment: How Conservative Care Can Help All Ages

22 Aug

At Perform Podiatry, we specialise in conservative, evidence-based treatments that are safe, effective, and suitable for patients of all ages. One of the most successful options we offer is high-strength salicylic acid therapy.

Read More

---

Acupuncture and Podiatry: A Modern Approach to Foot & Ankle Care

16 Aug

When most people think of podiatry, they picture orthotics, skin/nail care, or sports injury treatment. But podiatry isn’t just about what’s happening mechanically in your feet, it’s also about supporting the body’s natural healing processes.

One treatment that’s gaining popularity in podiatric care is acupuncture — a technique with ancient roots and modern scientific backing.

Read More

---

Foam Rolling: A Game-Changer for Foot & Lower Limb Health

5 Aug

Even a few minutes of foam rolling per day can make a significant difference in your lower limb health. Focus on the calves, hamstrings, IT band, and plantar fascia. Combine with stretching and strengthening for best results.
Read this blog to find out more about the benefits of Foam rolling. 

Read More