Is walking barefoot or grounding good for foot health?

Some research suggests grounding (direct skin contact with earth) may have anti-inflammatory benefits related to electron transfer. However, walking barefoot poses real risks including cuts, puncture wounds, parasitic infections, wart acquisition, and aggravation of foot conditions like plantar fasciitis and flat feet. Balance Foot & Ankle provides evidence-based foot care recommendations. Call (810) 206-1402.

Should people with foot problems walk barefoot?

Most patients with foot conditions should avoid walking barefoot. Plantar fasciitis, flat feet, heel pain, neuropathy, and diabetic foot problems all worsen without proper support. Balance Foot & Ankle recommends supportive footwear and custom orthotics for patients with foot conditions rather than barefoot walking, regardless of the claimed benefits of grounding.

Can going barefoot strengthen feet?

Some research suggests certain foot strengthening exercises done barefoot or in minimal footwear can improve intrinsic foot muscle strength. However, this is different from uncontrolled barefoot activity on hard surfaces, which typically worsens common foot conditions. Balance Foot & Ankle can recommend appropriate foot strengthening exercises that are safe for your specific condition.

Is the grounding trend safe for diabetics?

Grounding and barefoot activities are particularly risky for diabetic patients who may have reduced sensation and therefore cannot feel cuts, burns, or pressure injuries. Balance Foot & Ankle strongly advises diabetic patients against barefoot walking indoors or outdoors. Even a small undetected wound can lead to serious complications. Call (810) 206-1402 for diabetic foot safety guidance.

What does a podiatrist think about barefoot shoes and minimalist footwear?

Balance Foot & Ankle takes a nuanced view of minimalist footwear. For some individuals with strong feet and gradual transition, minimal footwear can be appropriate. For most patients with existing foot conditions, flat feet, or weak intrinsic muscles, minimalist footwear can cause or worsen problems. Individual evaluation by Dr. Biernacki, Dr. Jay, or Dr. Gutkin is recommended before switching to minimalist shoes.

When should I see a podiatrist?

For persistent foot/ankle pain, difficulty walking, numbness, non-healing wounds, skin changes, or deformities. Dr. Biernacki offers same-day appointments. Call 810-206-1402.

Does Dr. Biernacki accept insurance?

Balance Foot & Ankle accepts most major plans including BCBS, Aetna, United, Cigna & Medicare. Call 810-206-1402 to verify coverage. Affordable self-pay options available.

What to expect at your first podiatry visit?

Comprehensive evaluation including history, exam, biomechanical assessment, and in-office X-rays. Same-day diagnosis and treatment when possible. Most visits take 30-45 minutes.

Is walking barefoot (grounding/earthing) good for your feet?

Walking barefoot on natural surfaces can strengthen foot muscles and improve proprioception. However, it also increases risk of cuts, puncture wounds, infections, and parasites. People with diabetes, neuropathy, or circulatory problems should avoid going barefoot due to increased injury risk and delayed healing.

Can earthing or grounding reduce inflammation?

Some preliminary studies suggest contact with the earth's surface may have anti-inflammatory effects, but the research is limited and not yet conclusive. Most studies have been small with methodological limitations. More rigorous clinical trials are needed before medical recommendations can be made.

Is it better to wear shoes or go barefoot?

For most people, well-fitted supportive footwear is recommended for daily activities. Barefoot time on clean, safe surfaces can help strengthen foot muscles. The best approach depends on your foot type, any existing conditions, and the environment. A podiatrist can advise on the right balance for your specific needs.

✅ Medically reviewed by Dr. Thomas Biernacki, DPM — Board-Certified Podiatrist · Last updated April 6, 2026

Grounding & Earthing Barefoot: A Podiatrist’s Honest Take (2026)

The Grounding/Earthing Trend: What Is It and Does It Work?

“Grounding” or “earthing” is the practice of physically connecting the body to the Earth’s surface — primarily by walking barefoot on grass, soil, sand, or other conductive natural surfaces. Proponents claim it reduces inflammation, improves sleep, reduces stress, and offers a range of health benefits by allowing the Earth’s electrons to neutralize free radicals in the body. Products like grounding mats and grounding shoes have proliferated. As a podiatrist, patients ask me about this regularly. Here’s my honest analysis.

What the Science Actually Says

The honest answer is: the research on grounding is preliminary and methodologically limited, but not entirely without evidence. A 2015 review published in the Journal of Inflammation Research found some studies suggesting grounding may reduce inflammatory markers, improve sleep, and reduce pain. A 2012 study found changes in cortisol rhythms in grounded sleepers. However, most grounding studies are small, have methodological issues (particularly with blinding — it’s hard to conduct a true placebo-controlled grounding trial), and have not been replicated in large, well-designed trials.

The proposed mechanism — that free electrons from the Earth flow into the body and neutralize oxidative stress — is biologically plausible but unproven in humans at clinically significant levels. The existing evidence would not meet the threshold for recommending grounding as a medical treatment. But “not proven to be effective” is different from “proven to be ineffective.”

My Position as a Podiatrist

I have no objection to patients walking barefoot on safe surfaces (clean grass, sand beaches) if they genuinely find it relaxing and beneficial. The psychological benefits of time in nature, stress reduction, and mindful walking are real and well-documented regardless of any “earthing” mechanism. If grounding provides additional benefit, that’s a bonus.

What I caution against: walking barefoot in high-risk environments (pool decks, public showers, locker rooms — fungal and wart virus exposure), walking barefoot for extended periods on hard surfaces (PF risk), and spending significant money on “grounding” products based on the current state of evidence. The Earth is free. A walk in the park costs nothing.

The Foot Health Considerations of Barefoot Walking

From a purely podiatric standpoint, moderate barefoot walking on safe, natural surfaces can strengthen the intrinsic muscles of the foot — the small muscles that support the arch and stabilize the toes. These muscles are somewhat undertrained in people who always wear supportive footwear, and barefoot walking does activate them more. This is the component of barefoot walking with the clearest evidence base.

However, rapid transition to barefoot or minimalist walking in people who have always worn supportive footwear can cause plantar fasciitis, Achilles tendinopathy, and metatarsal stress fractures as these structures adapt to the increased demand. If you want to incorporate more barefoot time, increase it gradually over weeks to months.

Who Should Avoid Barefoot Walking

Diabetic patients with any degree of peripheral neuropathy should not walk barefoot outside — or frankly anywhere without protective footwear. The risk of unnoticed puncture wounds, lacerations, or pressure injuries is too high when sensation is impaired. This is non-negotiable from a diabetic foot care perspective.

People with active plantar fasciitis should also avoid extended barefoot walking until the condition is under control — the plantar fascia needs the arch support provided by proper footwear while it recovers.

Bottom line: grounding as a practice has some preliminary evidence behind it and low-risk recreational walking on natural surfaces is fine for most people. But invest in proven foot health interventions first — proper footwear, appropriate support, and regular podiatric care. Schedule a comprehensive foot evaluation at Balance Foot & Ankle Specialists if you have any concerns about barefoot activity and your foot health.

Comprehensive Foot and Ankle Care in Michigan: Balance Foot & Ankle

Michigan patients seeking expert podiatric care for any foot or ankle condition — from the most common (plantar fasciitis, bunions, ingrown toenails, heel spurs) to the most complex (diabetic foot ulcers, Charcot neuroarthropathy, ankle reconstruction, limb salvage) — will find the clinical expertise and personalized care they need at Balance Foot & Ankle. Our fellowship-trained podiatrists have the training and experience to diagnose and treat the full spectrum of foot and ankle pathology with both conservative and surgical interventions.

Related Treatment Guides

Our Michigan locations serve patients throughout Southeast Michigan: the Howell office at 4330 E Grand River serves Livingston County and surrounding communities; the Bloomfield Hills office at 43494 Woodward Ave #208 serves Oakland County and surrounding communities. Both offices offer convenient scheduling, in-office diagnostic imaging, same-week appointments for most conditions, and acceptance of all major Michigan insurance plans. Call Balance Foot & Ankle at (810) 206-1402 to schedule your appointment today — our team is ready to provide the evidence-based podiatric care that keeps you active and comfortable throughout your daily life.

For Journalists and Medical Writers

Want to cite this article or request an expert comment from Dr. Tom Biernacki, DPM? Dr. Biernacki is available for podcast appearances, media quotes, and expert interviews on podiatric medicine topics. Contact us at michiganfootdoctors.com/contact-us/ or call (810) 206-1402.

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Medical References & Sources

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Clinical References

Oschman JL, et al. “The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases.” Journal of Inflammation Research. 2015;8:83-96.
Chevalier G, et al. “Earthing: health implications of reconnecting the human body to the Earth’s surface electrons.” Journal of Environmental and Public Health. 2012;2012:291541.
Lieberman DE, et al. “Foot strike patterns and collision forces in habitually barefoot versus shod runners.” Nature. 2010;463(7280):531-535.

Dr. Tom Biernacki, DPM

Dr. Tom Biernacki, DPM is a double board-certified podiatrist and foot & ankle surgeon at Balance Foot & Ankle Specialists in Southeast Michigan. With over a decade of clinical experience, he specializes in heel pain, bunions, diabetic foot care, sports injuries, and minimally invasive surgery. Dr. Biernacki is a member of the APMA and ACFAS, and his patient education content on MichiganFootDoctors.com and YouTube has reached over one million views.