Plantar fasciitis is one of the most common causes of heel pain, affecting millions worldwide. Characterised by sharp, stabbing pain—especially in the morning or after prolonged standing—it stems from inflammation of the plantar fascia, a thick band of tissue that supports the arch of the foot.

While conventional treatments like orthotics, anti-inflammatories, and supportive footwear are often prescribed, a growing body of research and clinical insight suggests that barefoot walking or minimalist footwear may offer significant benefits for those struggling with plantar fasciitis.

Why Traditional Footwear May Be Part of the Problem

Most modern shoes feature elevated heels, thick cushioning, and arch support. While these features are meant to protect the foot, they can also:

• Weaken intrinsic foot muscles due to underuse
• Reduce proprioception, the foot's natural feedback system
• Disrupt gait mechanics, leading to excessive heel striking and overload on the fascia

A study in the Journal of Foot and Ankle Research found that prolonged use of supportive footwear can reduce the functional strength of the foot muscles, contributing to foot dysfunction and chronic conditions like plantar fasciitis (Ridge et al., 2019).

How Barefoot Training Can Help

Transitioning to barefoot or minimalist activity—done safely and progressively—can help reverse many of these effects.

1. Strengthens Foot Muscles

Walking barefoot activates the small, stabilising muscles in the foot that are typically dormant in shoes. This increased activation can improve arch support and distribute impact forces more evenly across the foot, reducing strain on the plantar fascia.

“Strengthening of intrinsic foot muscles has been shown to reduce the severity and recurrence of plantar fasciitis.”
— Lee et al., 2020, International Journal of Sports Medicine

2. Improves Mobility and Proprioception

Barefoot activity increases sensory feedback, which helps with balance and movement control. Improved proprioception helps correct poor movement habits (e.g., overstriding or excessive heel striking) that can exacerbate heel pain.

“Proprioceptive feedback plays a key role in reducing compensatory gait patterns that contribute to plantar fasciitis.”
— Mckeon & Hertel, 2008, Journal of Athletic Training

3. Encourages Natural Gait and Landing Mechanics

Heel pain often results from hard heel striking, especially in thick-soled shoes. Barefoot movement encourages a more natural midfoot or forefoot strike, which may reduce peak heel impact.

“Minimalist footwear reduced heel impact forces and led to decreased plantar pressures in individuals with heel pain.”
— Cheung et al., 2016, Gait & Posture

Getting Started Safely

If you're considering barefoot movement to relieve plantar fasciitis, follow a structured plan:

• Start with short walks (5–10 minutes) indoors or on soft surfaces
• Focus on foot strengthening exercises (toe curls, towel scrunches, balance drills)
• Gradually increase barefoot time over weeks as comfort improves
• Listen to your body—discomfort is okay, but sharp or prolonged pain is not

Conclusion

While barefoot training isn't a quick fix, it can be a powerful part of a long-term recovery strategy for plantar fasciitis. By strengthening your feet, improving gait mechanics, and enhancing mobility, you may reduce pain and even prevent future flare-ups. As always, consult a healthcare or movement professional before making changes to your routine—especially if you're in acute pain.

References

1. Ridge, S. T., Johnson, A. W., Mitchell, U. H., et al. (2019). Foot muscle strength and plantar fasciitis. Journal of Foot and Ankle Research, 12(1), 42.
2. Lee, J. W., Lee, H. J., Park, J. Y., et al. (2020). Effectiveness of foot strengthening exercises for plantar fasciitis. International Journal of Sports Medicine, 41(5), 340–345.
3. Mckeon, P. O., & Hertel, J. (2008). Systematic review of postural control and barefoot training. Journal of Athletic Training, 43(3), 316–325.
4. Cheung, R. T., Rainbow, M. J., Leung, W. W., et al. (2016). Shoe heel-to-toe drop alters foot strike pattern and plantar pressure. Gait & Posture, 53, 147–151.