Many people notice that their feet feel fine in shoes during the day but start to ache once they get home and kick them off. Walking around the kitchen, standing at the sink or heading to the bathroom first thing in the morning can become surprisingly uncomfortable.
It seems backwards. Going barefoot feels like it should be the most natural option. But for many people, it places more strain on the feet than they’re used to. Here’s why.
Hard floors don’t absorb much impact
Most modern homes have hard flooring: tiles, timber, laminate or polished concrete. These surfaces are flat and firm, and they don’t absorb shock.
When you walk in shoes, the sole takes on some of the impact each time your foot hits the ground. When you walk barefoot on a hard floor, your foot takes the full force itself.
The heel is usually affected first. It’s the first part of the foot to contact the ground with each step, and it relies on a fat pad underneath the heel bone to cushion that impact. On hard surfaces, that fat pad is working without any extra help. If it has thinned over time, which is common as we age, heel pain on hard floors becomes more likely.
Your arch loses its support
Most everyday shoes, and particularly runners and work shoes, provide some level of arch support. Without that support, the structures along the bottom of your foot have to do more of the work.
The main structure involved is the plantar fascia, a thick band of tissue that runs from the heel to the base of the toes. It helps support the arch and acts like a spring as you walk. When your foot flattens more with each step, as it often does barefoot, the plantar fascia is stretched further and placed under more strain.
For people with plantar fasciitis, or feet that are starting to head that way, this can mean more pain when walking around the house than when out and about in shoes.
Your feet are used to your shoes
Your feet adapt to the conditions you put them in most of the time.
If you spend most of your day in supportive shoes, cushioned runners or orthotics, your feet become accustomed to that level of support. The muscles and tissues in your feet aren’t required to work as hard, because your footwear is sharing the load.
Taking your shoes off removes that support suddenly. Your feet are then asked to do more work than they’re conditioned for, and discomfort can follow.
This works in reverse too. People who spend a lot of time barefoot or in minimal footwear often find barefoot walking comfortable, because their feet have gradually adapted to it.
Heel height makes a difference
Most shoes, including many runners, have a slightly raised heel. When you go barefoot, your heel sits lower, and your calf muscles and Achilles tendon are stretched further with each step.
For most people, this isn’t an issue. But if your calves are tight, or you have an Achilles tendon problem, walking barefoot can increase discomfort at the back of the heel or through the calf.
Standing still at home
A lot of time at home is spent standing in one place: preparing meals, washing up, folding laundry. Standing still on a hard floor places constant pressure on the same areas of the foot without the relief that comes from walking and shifting weight.
Combined with the lack of cushioning and support, this can leave your feet aching after what feels like a relatively short time.
The first steps in the morning
Pain with your first barefoot steps after getting out of bed is a classic sign of plantar fasciitis. Overnight, the plantar fascia tightens. When you stand and take your first steps, it’s suddenly stretched, which can cause sharp heel or arch pain that usually eases after a few minutes of walking.
If your first steps in the morning are consistently painful, it’s worth having your feet assessed.
Conditions commonly aggravated by barefoot walking
Barefoot walking on hard floors can aggravate several common foot conditions, including:
- Plantar fasciitis: pain under the heel or along the arch
- Heel fat pad pain: a bruised, deep ache in the centre of the heel
- Achilles tendon problems: pain at the back of the heel or lower calf
- Metatarsalgia: pain under the ball of the foot
- Flat feet: arch aching and fatigue due to reduced support
What can help
If walking barefoot at home is causing discomfort, a few simple changes can make a noticeable difference:
- Wear supportive house shoes. A supportive slipper or indoor shoe with a firm sole and some arch support can reduce strain. Soft, flat slippers usually don’t offer enough support.
- Put something on before your first steps. Keep supportive footwear next to the bed so you’re not walking barefoot first thing in the morning.
- Use mats in standing areas. A cushioned mat in the kitchen or laundry can help where you tend to stand for longer periods.
- Stretch your calves. Regular calf stretches can reduce strain on the Achilles tendon and plantar fascia.
- Strengthen your feet. Exercises such as calf raises and toe exercises can improve the capacity of your feet over time.
- Build up barefoot time gradually. If you’d like to spend more time barefoot, increase it slowly so your feet have time to adapt.
When to see a podiatrist
If your feet regularly hurt when walking barefoot, if the pain is getting worse, or if you have pain with your first steps in the morning, a podiatry assessment can help identify the cause.
At Watsonia Podiatry, we assess your foot structure, the way you walk and your footwear to understand why your feet are struggling without support. From there, we can recommend appropriate treatment, which may include footwear advice, exercises or orthotics.
