Can You Go Barefoot on Elliptical – Is it Risky?

Can You Go Barefoot on Elliptical

Can You Go Barefoot on Elliptical? Are there any restrictions on using an elliptical trainer barefoot? An elliptical trainer is a device that trains on which promotes muscle strengthening, health, general wellness, and weight control.

But such classes will be useful only if they are held regularly and not periodically. At the same time, no pain is allowed; if during training you feel discomfort, severe pain in the calves, or cramps, you should stop using the device and choose a different training method.

What is Barefooting?

Barefooting is running or walking, and barefoot running is based on running completely barefoot. It is possible to adapt to running barefoot, even on roads. I have done it myself, but it requires prior adaptation. Otherwise, you will likely end up injured.

This adaptation is called a transition to minimalism. And it is the period in which our structures, mainly the feet and lower part of the leg, get used to the new way of running.

Who Can Practice on an Elliptical Machine?

Most often, these are people who, for several reasons, are not recommended to use standard treadmills and exercise bikes. But you should start exercising only after consulting a doctor; the loads should be minimal initially, but they should be increased gradually. Each program is compiled individually, as is the decision on the possibility of classes under certain conditions.

In Addition – Read my article about “Elliptical for Home” by clicking here.

Can You Practice on an Ellipse Every Day?

Daily exercises on the elliptical are useful and show the most excellent efficiency. You cannot use the elliptical only in the following cases:

  • With hypertension and periodic hypotensive crises;
  • In the presence of diseases caused by infectious lesions;
  • If heart failure is diagnosed;
  • During asthma attacks, exacerbation of any disease, tachycardia, training on the orbit track stops;
  • With diabetes, swelling, and muscle cramps, it is impossible to start classes with loads on the muscles of the legs;
  • Contraindications also include thrombophlebitis, cancer, angina, and many other diseases.

An elliptical trainer, like any other, involves increased blood circulation during exercise. This is the reason for the termination of classes in many diseases. Increasing blood flow contributes to the rapid spread of infection throughout the body and a serious deterioration in health. But if there are no such problems, then daily training in compliance with the chosen program will only bring benefits.

Benefits of Exercising on the Elliptical

Benefits of Exercising on the Elliptical

The benefits of exercising on the elliptical every day:

  • Development and strengthening of the lungs;
  • Lifting and modeling of the hips and buttocks;
  • Strengthening and restoring the normal functioning of the cardiovascular system;
  • Modeling of the muscular frame of the back, pelvis, and legs;
  • Weight control.

The peculiarities of this type of simulator include the fact that it can be used for several diseases, for example, for problems with the spine. Many other devices are unsuitable, and the Elliptical Machine provides the necessary daily training and promotes rapid rehabilitation or treatment.

Is It Okay to Do Elliptical Barefoot?

Can You Go Barefoot on Elliptical? As you probably already understood, barefoot exercises have two risks: slipping and overloading the foot (speaking of exercising at home or elliptical, we naturally exclude the risk of contracting a fungus). Based on this, it is easy to select exercises you can do barefoot and shoes for which shoes are needed.

Is Doctor Recommend Exercising Barefoot?

Speaking about this from a medical point of view, doctors usually recommend walking barefoot more often on various types of natural surfaces: pebbles, sand, grass, and earth.

Is Doctor Recommend Exercising Barefoot

This stimulates the muscles and ligaments of the foot to work as it should by nature, improves blood circulation in the sole, and thus is the prevention of flat feet and varicose veins, helping to recover from various leg injuries and diseases. 

So, if you are walking, training without shoes is yours, as they say, everything. But provided that the weather is warm outside and your route runs only on natural surfaces, without broken glass and the risk of picking up fungal diseases. Feel free to use light sports shoes and take them off only for part of your route.

Additional: Types of Fungal Diseases

What Happens if I Go on the Elliptical Barefoot?

Therefore, training barefoot on an elliptical activates more muscles in the body than when doing sports with shoes. And we are talking about the muscles of the feet and the muscles of the calves, which we often neglect, in addition to the core.

So, Can You Go Barefoot on Elliptical?

So, How to exercise on an elliptical, and can it be done barefoot? Can You Go Barefoot on Elliptical? It would be best if you chose a comfortable, not restricting movement form for any training.

The same applies to shoes. You can’t start training on the elliptical barefoot, and you must first choose running shoes for men or women. This is because the load on the feet, legs, and other body parts will be uneven with barefoot.

Muscles will quickly get tired, and you cannot expect benefits from classes, but there are risks of overstrain and minor injuries. Therefore, you should train only in special cycling shoes with elastic, flexible, and dense soles, which help to properly distribute the load on individual muscles.

In addition – Muscle fatigue: general understanding and treatment

Advantages of running barefoot on a treadmill

The main advantage of running barefoot is that our body feels that it has no heel protection and unconsciously changes the technique. Specifically, our landing pattern is ahead, tending to land more on the forefoot (study).

Let’s see an example. If normally, the part that first touches the ground when we run is the heel, when running barefoot, the middle part of the foot will be the first to make contact with the ground.

If, on the other hand, we already land with a flat foot, it will be normal for us to land on the forefoot.

In addition, it also changes the rotation of the footprint, making it more neutral.

This type of improvement in technique reduces the impact forces that our body receives with each stride and makes running more efficient.

Is running barefoot bad? Disadvantages of running barefoot


Although it is technically better to run barefoot, and supposedly we receive less impact with each step, our body still needs to be ready.

What happens if you run barefoot with the same training load that you have been doing so far in cushioned shoes is that you will have problems.

To avoid them, we should gradually start running barefoot at home, adding minutes little by little to let our bodies adapt.


Although perhaps less important than an injury, the blisters are equally annoying. They will occur due to friction with the tape and heat.

If you gradually increase the minutes, it is most likely that this problem will not appear.

Can you run barefoot on a treadmill?

Of course, you can run barefoot on the treadmill, but making a proper transition. In fact, the treadmill will allow us to adapt faster to running barefoot since it has two main advantages:

  • Rubber surface: This means that we are not in danger of getting stuck in any stone or having to look at the ground.
  • Certain cushioning: With each step, the tape gives a little, and each step becomes softer.

These two advantages make barefoot treadmill running a good option as a pre-adaptation for barefoot or minimalist outdoor running.

On the other hand, being a regular surface, we will repeat exactly the same running pattern, which, in some people, can overload a little more than normal. Once again, it’s a matter of adapting.

Is it good to treadmill barefoot?

As we have already seen, running on a treadmill barefoot is good because it improves our running technique. It is better if we start doing it suddenly. But what about walking on the treadmill barefoot?

Walking on a treadmill barefoot

Walking on the treadmill without shoes generates less impact than running. It is the ideal exercise to prepare to run barefoot.

If we do not plan to run on the treadmill, walking without shoes on it will allow us to strengthen our feet.

This is interesting because it will improve our posture, but like the race, we must do it progressively.

If you normally walk for an hour, walk barefoot for the last 5 minutes. Every week he sees adding barefoot minutes and subtracting minutes with slippers.

How to Exercise Barefoot – (9 Tips Without Shoes)

How to Exercise Barefoot

As you probably already understood, barefoot exercises have two risks: slipping and overloading the foot (speaking of exercising at home, we naturally exclude the risk of contracting a fungus). Based on this, it is easy to select exercises you can do barefoot and shoes for which shoes are needed.

Tip: Without shoes, you can do the following:

1. Exercises lying, sitting, on all fours, and standing without weights;
2. Exercises in which you hang or rely on something (on the horizontal bar, parallel bars, rope loops, lunges based on a chair or wall bars, etc.);
3. Stretching, sitting, lying, and standing at the choreographic barre.
4. It is recommended to use Czechs or feet by doing:
5. Push-ups, planks (position of emphasis on the palms and feet);
6. Lunges without support;
7. Dance steps (especially with turns);
8. Some yoga asanas (in which the legs are wide apart and the feet tend to move out from under you);
9. Bench press and dumbbells, breeding dumbbells lying down and sitting (normally, you should rest your feet on the floor, respectively, your leg can go, and you will fall to the side with a weight).

In Addition – If you want to exercise with shoes, I wrote this article about Crossfit Shoes for Women and men that you may find helpful.

People Also Ask – FAQ

Q: What happens if I do elliptical every day?

It helps build and ton your legs, quadriceps, hamstrings, and glutes.

Q: How to put your feet on the elliptical?

When using the elliptical, it’s important to put your feet in the middle of the pedals because if you put your feet too far back or too close to the front edge of the pedals, your trunk will have to slouch and you won’t be able to use your deep abdominal muscles to help stabilize your posture.

Q: What to do before using the elliptical?

Getting warmed up is a must before starting any physical activity. You must warm up by working on the flexibility of the joints in your arms, both legs, and both. Your training will benefit from this warm-up, and you’ll be able to maximize your use of the elliptical.

Q: Should you lift your heels on the elliptical?

Lift your heel only when your foot reaches the end of the stride behind you. Using a phone or tablet while using an elliptical machine and not paying attention to your feet can be dangerous and interfere with your ability to get a good workout.

Q: What kind of shoes should I wear on an elliptical?

When exercising on an elliptical machine, experts typically advise wearing weightlifting sneakers or cross-training shoes.


Finally, performing standing and jumping exercises with weights without shoes is categorically impossible! For example, squats and lunges with a barbell or dumbbells, dumbbell presses or standing kettlebell lifts, jumping rope, or over a tire from a car.

In all such cases, a huge load is placed on the foot, and a torn ligament or a displacement of the bones in the joints may occur. Therefore, use sneakers that support and protect the foot while going an elliptical. So, Can You Go Barefoot on Elliptical? – The answer is, You shouldn’t.