Bulletproof your ankles: Why going barefoot could prevent your next sprain

CHIRAG PARMAR

SENIOR PHYSIOTHERAPIST

Clinic locations: Fulham, Old Street

Special interests: Football, Lower limb injuries

BOOK IN WITH CHIRAG

At LDN, you’ll often notice my patients training without shoes or socks—and it’s not by accident. Ankle sprains and chronic instability are some of the most common issues we see in active people. The good news? How you train—and what’s on your feet—can make a powerful, evidence-backed difference in building stronger, more resilient ankles.

Footwear and Rehabilitation

Most trainers are built for comfort—cushioning, arch support, and raised heels that absorb impact. Helpful for high-impact activities, though prolonged reliance may weaken the intrinsic foot muscles (IFM)—the ‘core’ of your feet that stabilise the arch and control fine movement.

The result? This can weaken proprioception (your body's sense of position and movement) and ankle stability, increasing the risk of injuries. Studies show that athletes who depend heavily on high-top shoes or braces may experience further muscle atrophy, making the ankle more susceptible to injury.

Your feet are like the foundation of a house—if it's weak, the whole structure wobbles

Benefits of Barefoot Training for Ankle Rehabilitation

Barefoot training facilitates direct contact with the ground, stimulating sensory receptors in the soles of your feet. These are the same types of receptors we have in our hands, and think of how much information we gather from our environment purely from them. This heightened feedback improves proprioception and neuromuscular control, essential for preventing re-injury in conditions like chronic ankle instability (CAI).

Key benefits include:

• Strengthened IFM: Barefoot exercises activate and build the foot's "core" muscles, creating a stronger foundation for the ankle to move on

• Improved Ankle Stability and Balance: Studies on athletes, including netball players and those with CAI, demonstrate enhanced single-leg stability and reduced sway after barefoot or unstable surface training.

• Better Proprioception: Direct ground contact sharpens your brain's awareness of foot position, helping you react faster to uneven surfaces or sudden movements - essential for return to sports training!

• Reduced Risk of Recurrent Sprains: Enhanced strength and sensory input can lower reinjury rates, particularly in sports like football, basketball, or running.

Barefoot exercises activate and build the foot's "core" muscles, creating a stronger foundation for the ankle to move on

Simple Barefoot Exercises to Get Started

Always start on a safe, clean and stable surface (e.g. , mat, or indoors). Begin with 5-10 minutes and progress gradually. If you have acute pain or recent injury, consult a physiotherapist first.

• Single-Leg Balance: Stand barefoot on one leg for 20-30 seconds. Close your eyes or use an unstable surface (like a cushion) to challenge proprioception.

• Toe Spreads and Short Foot Exercise: Sit or stand, spread your toes wide, then "dome" the arch by drawing the ball of the foot toward the heel without curling toes.

• Calf Raises: Perform slow heel raises barefoot, focusing on controlled lowering. This can be done with both feet, or single leg

• Single-Leg Hip Hinge: Balance on one leg and hinge at the hips, reaching forward – great for dynamic stability.

Precautions and When to Be Cautious

Barefoot training isn't for everyone immediately.

Risks include:

• Increased stress on the Achilles tendon and calf muscles, potentially leading to overuse issues if progressed too quickly.

• Higher chance of cuts, blisters, or falls on uneven/hard surfaces.

• Not ideal for those with neuropathy (e.g., diabetes) or severe foot deformities.

Transition slowly – perhaps starting with minimalist shoes before going fully barefoot. Research shows abrupt switches can elevate injury risk.

Final Thoughts

Great rehabilitation isn’t just about muscles and joints—it’s about teaching your brain and body to work harmoniously. Your nervous system plays a huge role in how you move, adapt, and protect yourself from injury. Barefoot training taps directly into this system, flooding the brain with sensory feedback and creating a stronger, refined muscular response from the feet and ankles. When foot function is restored, stability improves, resilience builds, and

performance follows—naturally.

If you're dealing with an ankle issue, why not book a consultation with us?!

Stay strong. Move naturally.

BOOK IN WITH CHIRAG

in Old Street

in Fulham

References

1. de Villiers, J.E. and Venter, R.E. (2014) ‘Barefoot training improved ankle stability and agility in netballplayers’, International Journal of Sports Science & Coaching, 9(3), pp. 485–495.

doi:10.1260/1747-9541.9.3.485.

2. Francis, P. & Schofield, G. (2020) ‘From barefoot hunter gathering to shod pavement pounding. Where to from here? A narrative review’, BMJ Open Sport & Exercise Medicine, 6(1), e000577.

doi:10.1136/bmjsem-2019-000577

3. McKeon, P.O., Hertel, J., Bramble, D. & Davis, I. (2015) ‘The foot core system: a new paradigm for understanding intrinsic foot muscle function’, British Journal of Sports Medicine, 49(5), pp. 290–290. doi:10.1136/bjsports-2013-092690.

4. Rodríguez-Longobardo, C., Gómez-Ruano, M. Á. and Canosa-Carro, L. (2025) Effects of barefoot and minimalist footwear strength-oriented training on foot structure and function in athletic populations: a systematic review. Journal of Clinical Medicine, 14(21), p.7629. doi:10.3390/jcm14217629

5. Yilmaz, O., Soylu, Y., Erkmen, N., Kaplan, T. & Batalik, L. (2024) Effects of proprioceptive training on sports performance: a systematic review. BMC Sports Science, Medicine and Rehabilitation, 16, 149. doi:10.1186/s13102‑024‑00936‑z