Barefoot Walking: Can It Help Plantar Heel Pain / Plantar Fasciitis?

3 min read ⏱️

If you’ve been dealing with plantar heel pain (PHP), walking barefoot probably feels like the last thing you’d want to do, right?

…Surprisingly, some studies suggest that barefoot walking (and even barefoot running!) could help.

Let’s take a closer look at what the research says and what it might mean for you.

Barefoot Walking: Can It Help Plantar Heel Pain?

A recent study split 52 people with long-term plantar heel pain into two groups:

1. Barefoot Walking Group (walking without shoes).

2. Shod Walking Group (walking in their own comfortable shoes).

Both groups walked on a treadmill twice a week for a month, gradually increasing from 10 minutes to at least 30 minutes per session. Everyone also received ultrasound therapy.

Here’s what they found:

• Both groups reported less pain and better mobility.

• The barefoot walkers improved more in areas like physical function and overall pain relief.

But there are a few things to keep in mind:

• The participants weren’t very active before the study (walking only about 9 minutes a day on average).

• Walking more—whether barefoot or in shoes—might be what really made the difference.

What About Running?

Another study looked at recreational runners with PHP (plantar heel pain). They tried running barefoot on grass and found that some people saw improvement.

However, how helpful barefoot running is can depend on where you feel pain:

• If your pain worsens when your heel strikes the ground, barefoot running might not be for you.

• If your pain comes from stretching during push-off, barefoot running could feel easier.

Is Barefoot Right for You?

Like any treatment, barefoot walking or running isn’t a one-size-fits-all solution. What works for someone else might not work for you. Here’s how we approach it:

1. Think about your symptoms and goals—does barefoot walking fit?

2. Discuss potential risks (e.g., flaring up symptoms or straining other areas).

3. Start slowly and monitor how your body responds.

Often, we recommend other strategies first (like specific exercises or supportive footwear), but if going barefoot feels good or is a goal for you, we can create a gradual plan to make it part of your routine.

What can you also do with plantar heel pain?

• Use Soft Tissue Massage to help relieve tension, and provide ‘heel-ing’

• Strengthen your feet!

• Work out what you think led to it, and do 25% less.

P.s - If your pain continues despite these changes, it might be time to consult with a professional who understands running for a more tailored treatment plan. 💡

Hope you found this useful! 🌟

Coach Emma 🏃