Do you ‘need’ to wear sneakers while working out? Here’s what experts says

Let’s address the elephant in the room before we start! In today’s ‘posh and polished’ world, every aspect of our lives demands a certain aesthetic, a certain palette of fashion.

Whether it’s the ‘airport looks’, or the ‘gym selfies’ – your outfits are always under the scanner. Truth to be told, a large section of people has particularly shopped for these ‘looks’.

For instance, the athleisure industry has boomed since the ‘workout fashion’ gained momentum. Sportswear is an important part of the people who like to stay ‘fashionably active’.

From a supportive sports bra to a quirky pair of sneakers – when you’re heading to the gym, these are your must-haves. But how necessary is it really?

While not strictly “necessary” for every workout, wearing proper shoes is generally recommended for most exercise, especially high-impact activities like running, as they provide crucial support and cushioning to prevent injuries, making them important for most workout routines; however, depending on the exercise type and individual needs, some people may be able to safely workout barefoot, particularly for low-impact activities like yoga or Pilates, but always consult a professional before doing so.

Experts say getting a little less dressed for your workouts can have some major benefits for your body, but it’s less about flaunting your curves than your arches. It’s not just a post-lockdown, make-yourself-at-home habit’ plenty of podiatrists, trainers, and even orthopedic surgeons say there are upsides of working out sans footwear.

Nick Clayton, personal training program manager for the National Strength and Conditioning Association, told Muscle & Fitness, “Going barefoot offers a number of benefits for balance, mobility, and coordination. It provides feedback to your nervous system, helping to activate your glutes and core to improve stability. It also helps strengthen the deep muscles that stabilize the foot, which translates to improvements for the ankles, knees, hips, and back.”

Stabilizing the body: Letting your feet come into full contact with the ground — with socks on — can be stabilizing. Functional podiatrist Emily Splichal, D.P.M., told Shape, “When you stimulate the nerves of the foot, you get a better understanding of what you’re standing on and how you’re stepping, and it starts to shape your overall movement,” which shows up in different ways, depending on the exercise.

Lacee Lazoff, a trainer at Performix House in New York City, said that, this allows you to assess what’s going on with your hips, knees or ankles,” which can also mean you’re able to lift more weight.

As per Splichal, “You have much more core stability when you are barefoot. And the higher your core stability, the more weight you can move during training.”

Increased flexibility: According to Gregory Alvarez, a podiatrist at Ankle and Foot Centers of America, if you’re looking for a better range of motion — perhaps as you’re getting older — this can give you a boost. He told Women’s Health, “Going barefoot allows for greater range of motion in the foot and ankle joints, leading to improved flexibility and mobility, which is particularly helpful for women looking to increase movement fluidity in daily life or during exercise.”

Reducing injuries: Alvarez added that shoe-free workouts can also lessen your risk of some ankle or foot problems. As per him, “Barefoot training encourages the body to use natural alignment starting at the feet, which can help improve posture, reduce back pain, and enhance overall movement efficiency.”

Gennady Kolodenker, D.P.M., a podiatrist with Hoag Orthopedic Institute in California, told Self, “When ‘Born to Run’ [a book about barefoot running] came out, I saw so many patients who had injured themselves by jumping into barefoot running at full force.”

One just has to make sure that if they are running without shoes, they are building up their tolerance over time — if one does too much too soon, they are actually more likely to get hurt.

Type of workout: High-impact exercises like running or jumping require shoes for shock absorption, while low-impact exercises like yoga or Pilates might be okay barefoot depending on the individual.

Surface: Working out on a hard surface like concrete is much safer with shoes, while softer surfaces like grass may be more suitable for barefoot training.

Foot health: People with foot conditions like flat feet or ankle instability may need supportive shoes even for light workouts.