Let’s go back to 2011. I was working inside a concrete-slab gym, massaging clients 40+ hours a week, always in shoes, and my feet were screaming. A couple of years prior, I’d dealt with a nasty case of plantar fasciitis. It eventually eased with massage, stretching, and time… but I was left wondering: Why did this even happen? And how could I stop it from coming back?
That curiosity led me down a rabbit hole — and eventually to something that totally transformed my body:
👉🏼 Going barefoot.
Yep. Barefoot walking, barefoot massaging, barefoot living. And no, I don’t mean hippie-in-the-woods barefoot (although, hey, nothing wrong with that). I mean being more mindful of how my feet work, and letting them do what they’re made to do.
Here’s what I’ve learned, how I transitioned, and how you can do it too — without wrecking your feet in the process.
👣 The Turning Point: Ligaments, “Ugly Shoes,” and My Aha Moment
In 2013, I took a continuing ed class on ligaments, and learned something wild: there are over 100 ligaments in your feet. We were learning how to release them — and the instructors were barefoot or wearing those “ugly toe shoes” (Vibram FiveFingers).
Being the curious type, I asked them why they wore those silly-looking things. Their answer? Because they felt better. Stronger. More connected to the ground.
That night, I ordered my first pair.
The box came with warnings: “Wear only 10–15 minutes at first.” Did I listen? Nope. I wore them to work all day. My feet were sore by the end — but not the usual concrete-floor soreness. It was that “my feet just worked out” kind of sore.
I was hooked. My feet felt more alive. I moved better. And I wanted to keep moving.
👣 What I Noticed After Going Barefoot
Over the next few months (and years), I stayed barefoot as often as possible — or in minimalist shoes like Vibrams and later, Whitin. Here’s what changed:
✅ My Foot Pain Disappeared
Plantar fasciitis? Gone. Even at the peak of my running years, my feet held up without issue. I started massaging the ligaments in my feet regularly, and it made a world of difference.
✅ My Body Moved Better
Wearing barefoot shoes made me more aware of how I walked — I trained myself to roll through from heel to toe, especially the big toe, which most people neglect. Traditional shoes don’t allow that full motion. Over time, I noticed less knee and hip tension because my walking mechanics improved.
✅ My Toes Spread Out
I didn’t realize how crammed my toes were until I felt what it was like to have space. Traditional shoes squish your toes together. Socks do too. That’s not how we’re meant to move.
Try this: interlace your fingers between your toes. That’s what toe freedom should feel like. (Yes, I literally “hold hands” with my toes sometimes — it’s amazing.)
👣 The Truth About Arch Supports
When I talk about going barefoot, I often get this response:
“But I have high arches! I need arch support.”
Well… same. I have super high arches. You can see daylight under them when I’m standing.
The truth is: your arch muscles are designed to hold you up. And just like any other muscle, if they’re constantly supported, they weaken. Arch supports can help short-term — like crutches for a sprained ankle. But long-term, they do more harm than good.
👣 Why Going Barefoot Might Hurt at First (And That’s Okay)
Barefoot walking can feel uncomfortable at first. That’s normal. Here’s why:
- You’ve likely been wearing shoes that limit your range of motion.
- Your muscles (especially in your arches and calves) haven’t been fully used.
- Your nerve endings aren’t used to feeling the ground.
Start slow:
- Try 5 minutes barefoot at home. Then 10. Then 15.
- Be mindful: walk heel through toe — all the way to the big toe.
- Use a golf or lacrosse ball to roll your arch and release tight muscles.
- Interlace your fingers between your toes to stretch and wake them up.
Your feet will get stronger and more resilient. Give it time.
👣 Want to Try Barefoot? Here’s How to Start
If you’re curious about barefoot living (or even just better foot health), here’s what I’d suggest:
1. Ditch Shoes and Socks at Home
Get your feet used to different surfaces: tile, carpet, hardwood, grass. Even dirt or rocks if you’re brave! Let your feet feelagain.
2. Roll Out Your Arches
Use a lacrosse or golf ball. Sit or stand. Let the ball press into tight spots and hold for 20–30 seconds. Don’t rush. Let your foot relax around it.
3. Spread Your Toes
Interlace your fingers between your toes to stretch them. Can’t get all your fingers in? Start with one or two and build up.
4. Try Minimalist Shoes
I started with Vibram FiveFingers. Now I wear Whitin shoes — they’re affordable (usually under $50 on Amazon- 🔗), zero-drop, waterproof, and have a wide toe box. I wear these shoes barefoot without any socks. In the winter, I wear Injinji toe socks to keep my toes warm. These socks also help keep your toes from squishing together in boots.
Pro tip: If your shoes are wide and flat, your hips and knees may thank you. Everyone I’ve recommended these shoes to has said they feel better — and even noticed fewer aches after ditching their old sneakers.
👣 Why It Matters
Let’s zoom out for a sec. Here’s why barefoot matters:
- Balance improves when your feet can feel the ground.
- Proprioception (body awareness) increases.
- Foot muscles get stronger, reducing pain and injury.
- Knees, hips, and back often improve because the foundation (your feet) is working correctly.
- Toes learn to engage again — which even helps your upper body strength. (I feel stronger during massage work when I root down through my big toes!)
👣 A Quick Nerdy Moment
Just for fun, check out these barefoot facts:
- Your feet have over 200,000 nerve endings — more than any other body part.
- They also have 250,000 sweat glands.
- Over 25% of your bones are in your feet.
- Thick soles and tight shoes reduce brain-body signals.
- Standing on the earth (yes, dirt and grass) increases endorphins and reduces stress.
It’s almost like… being barefoot makes you smarter. 😉
Final Thoughts: Let Your Feet Be Feet
I’ve been mostly barefoot or in barefoot shoes for nearly 4 years now. The difference is undeniable. I feel better, I move better, and my feet are strong and pain-free.
If you’re struggling with foot pain, plantar fasciitis, or even hip or knee issues… your shoes might be part of the problem.
Just remember:
Start slow. Be consistent. Let your feet do what they were made to do.
Your feet were made to feel the earth. Let them.
– Holly 💜
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