Rebounding: Shoes, Socks, or Barefoot?

You may have wondered, “Should I take my shoes off when I jump on my mini trampoline?” The question does come up; Rebounding: shoes, socks, or barefoot? How do you get the most benefit while jumping on your rebounder?

Rebounding is a great way to improve your health. It improves the circulation of blood, oxygen, and lymph through your body – removing toxins, rebuilding cells, and strengthening muscles and bones.

Rebounding Footwear – Pros and Cons

Do not use outdoor shoes when jumping on the rebounder. Traditional outdoor shoes may be slippery and can damage the mat.

Rebounding-shoes-socks-or- barefoot
Image of blue sneakers



  • Soft soled, flat rebounder shoes give your feet some feel for the mat while still protecting your feet.
  • Soft soled shoes may provide some support to weak ankles.


  • Reduce ability for good balance
  • Less development of the feet muscles.
  • Gives the foot limited “feel” for the mat.

Image of person putting on sock



  • Socks help absorb sweat.
  • Reduce friction on the soles of your feet.
  • Trampoline-friendly compression socks may help support weak ankles.
  • Rebounder socks give a better feel for the mat than rebounder shoes do.


  • Your feet may get warm while wearing socks.
  • You need socks that have good grip for your feet. Ones that do not slip.

Image of bare feet in the grass



  • Barefoot toes are less constricted – allowing for better balance
  • Comfort – less constricting than shoes.
  • You get a better feel for the mat
  • By going barefoot, you can strengthen the tiny bones, muscles, and ligaments in your feet and ankles.


  • Depending how long and vigorous your jump, your feet can get sore.
  • Sweaty feet are on the mat.

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Rebounding Shoes

If you are the type who does not want to go barefoot, and want to wear more than socks, a flat, soft-soled shoe may be a good choice.

You will want a shoe that is soft on the mat so it will not damage the mat. You also want a sole to have good grip, so it does not slip on the rebounder. A gymnastic shoe, ballet shoe, CrossFit shoe, or running shoe would be a good option.

What Kind of Shoes Are Rebounding Shoes?

Below are listed some quality rebounding shoes for you.

MEDUSA ENT LLC Rubber Sole Gymnastic Shoes – Leather Upper

Danzcue Adult Leather Gymnastic Shoes with Black and White options

“Barefoot Shoes”

Take a look at this video to help explain the benefit of wearing “barefoot shoes”. You get a good “feel for the ground” with Barefoot Shoes.

Xero Shoes Women’s Prio Cross Training Shoe – Lightweight Zero Drop, Flat Barefoot Shoe

Xero Shoes Men’s Prio Cross Training Shoe – Lightweight Zero Drop, Flat Barefoot Shoe

There is a wide variety of KEDS, for you to check out here. They are a soft soled, flat shoe as well.

Should I Wear Socks on a Trampoline?

If you don’t like to go barefoot and are shoes too uncomfortable – you also don’t want to damage the trampoline mat – you can use socks.

But don’t use just any socks! You should have socks with a good grip on the bottom.

Did you know that there are special socks made for rebounding?

There are advantages to wearing trampoline socks while jumping on the rebounder. They absorb the sweat of your feet and ease the friction of the mat on your feet.

So, what are the best socks to wear on a rebounder? Non-slip socks with a good grip on the bottom!

Rebounding Socks

There are special socks that give you a good feel and grip as you jump on your mini trampoline. You don’t want to injure yourself with regular socks that don’t have good grip and let you slip on the rebounder mat. Special rebounder socks are made to let you “feel the mat” as well as give you good grip while jumping.  Your toes help you maintain you balance, which is why socks are preferred above shoes.

Take a look at some rebounding socks listed below.

Ozaiic Yoga Socks – Non-Slip -Grip & Straps – Ideal for Barefoot workout, Yoga, Pilates, and Dance.

Unenow Unisex Non-Slip Grip Socks with Cushion for Yoga, Pilates, Barre – 4 pair

MXL MaXimus Life Premium Nonslip Grip Socks – USA Perfect for Trampoline, Yoga. or Pilates.

*Extra Wide Socks for Swollen Feet, (Cast Sock) Non Slip, Diabetic Edema Socks, Swollen Feet Socks Women, Men Lymphedema Socks

*KC-TAHO Compression Non-Slip Yoga Sock – 4 pair – for Men and Women – Cotton Breathable


Going barefoot while rebounding is good exercise for the muscles in your toes, feet, and ankles. You have better control as you bounce while you are barefoot.

Did you know that your individual toes work to help you keep your balance? When your toes are laced up in a shoe, you lose the benefit of good balance.

The muscles in your feet become strong when you are bouncing barefoot.  Foot muscles develop better while bouncing barefoot than they do if you have your feet constricted in shoes.

You will have a better grip on the mat with your bare feet than you would with regular socks or shoes. The best workout on your rebounder is if you do it barefoot rather than when wearing shoes.

Nerve Endings in Your Feet

Many nerves of your body end up in your feet. By jumping barefoot, you are increasing the benefit of working those nerves as well. In a sense, you are giving them a good massage!

Rebounder socks with a good grip are a good alternative.

Rebounding: Shoes, Socks, or Barefoot?

Rebounding barefoot or in socks, you won’t damage the surface of the rebounder mat. With shoes on, you may slip or damage the surface of the mat.

Simply rebounding builds muscle, increases the circulation of blood, oxygen, and lymph in your body.

Many studies show that weight-bearing exercise helps reduce bone loss, and rebounding is a good weight-bearing exercise.

Rebounding gives you the feeling of body awareness. It gives you the feeling of the surface beneath your feet. This helps you have better balance, also known as proprioceptive, or kinesthesia. It helps you to recognize where your body is in space. This increases your stability and sense of balance.

Another benefit of rebounding barefoot is that it stimulates the nerves in the bottom of your feet.


Why You Shouldn’t Use Just Any Type Shoe on the Rebounder

Regular street shoes may slip on the mat. They also can damage the rebounder mat.

When Not to Rebound Barefoot?

If you have Diabetes, you need to protect your feet from injury. To do that wearing a soft rebounding shoe can help protect your feet.

If you have weak ankles a compression trampoline sock may give you more support.

How Many Minutes a Day Should I Jump?

You should begin with 10 minutes a day. As your body becomes stronger, you can increase that to 10 minutes several times a day. Gradually increase the time as you become more comfortable.

What Research Says

A study of the International Journal of Sports Science reported that rebounding is fifty percent more efficient at burning fat than running.

Many studies show that weight-bearing exercise can slow the progression of bone loss. Some research suggests that it can even build bone.

According to BHOF Bone Health & Osteoporosis Foundation “There are two types of osteoporosis exercises that are important for building and maintaining bone density: weight-bearing and muscle strengthening exercises.” Rebounding is a weight bearing and muscle strengthening exercise.

According to a 1980 study by NASA, it was found that rebounding is an effective exercise to maintain and regain strength.

Research found that rebounding is 68% more effective than jogging. It puts less stress on the joints and strengthens every cell in your body.

When You Should Not Use a Rebounder

You should not use a rebounder on the advice of a doctor. If you have a pre-existing medical condition that would cause further detriment to your condition, you would be wise to consult with your physician first.

The gentle health bounce – keeping your feet on the mat, is the safest bounce, but it should be done at your own discretion and/or with your doctor’s advice. Surgeries, injuries, compromised pregnancies, these are all things about which you need to be cautious.

Some people in poor health sit on the rebounder and have someone stand on the rebounder behind them and gently bounce for a very gentle effect.

Best Known Health Benefits of Rebounding

Wrapping It Up

Rebounding: shoes, socks, or barefoot? It is yours to decide. You do not want to use a normal street shoe, because it could damage the mat. So, a flat, soft-soled shoe is the type of shoe safe to use on the rebounder.

Bouncing without shoes is preferable. Your feet are made of tiny bones and muscles connecting those bones. Rebounding strengthens those muscles (and bones) which stimulates better sensory reception of your feet. For those people who have weak and unstable ankles you may want support in the form of a compression rebounder sock, or a shoe which stabilizes the ankle.

Better Grip Means Better Control

Rebounding: shoes, socks, or barefoot? Using shoes gives you less control of your balance. Grip rebounding socks prevent slipping on the mat and injuring yourself. Ordinary socks or shoes could be slippery – allowing you to fall.

Get the Best “Feel” for the Mat

Having your bare feet touch the mat as you rebound, gives you’re a better “feel” for the mat.

Grip sock are made specifically for the rebounder and allow you to feel the mat yet keep you from slipping.

Shoes constrict your feet muscles from developing as well as they would if you went barefoot yet if you feel the need for more foot support, a cross trainer or running shoe would be a good option.

What is your choice? When you use the rebounder? Is it rebounder shoes, grip socks, or barefoot?

Disclaimer: If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. No content on this site should be substituted for direct medical advice from your doctor or other qualified healthcare practitioner. The information contained here is for informational purposes only. It is from my research and personal experience.

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6 thoughts on “Rebounding: Shoes, Socks, or Barefoot?”

  1. I recently made a small hike on a barefoot trail and while my feet were a little sore, I just loved the feeling of walking this way! So I think that after seeing all the pros and cons of jumping barefoot without shoes or socks on the mini trampoline, I think that for me this is the best way to go, I’m sure I’ll love it! thanks for showing these!

    • Hi Lizzy, thanks for stopping by with a comment. Some people are enamored with “barefoot shoes”. It gives some protection to your feet while also giving you the feel for the ground beneath your feet if you would be walking outside on a trail!

  2. I have got a large interest in flipping, such as on trampolines or on flat ground, and have often used rebounders to come up with new and elusive ways to challenge myself. I’ve found that, through my experience, I prefer to use the grippy socks that you can buy from trampoline parks, as they are comfortable, grippy on the trampoline, and allow me to land properly

    • Large rebounders (or trampolines) allow you to do flips and all types of gymnastics on them. The mini-trampoline – or rebounder – is small enough that you can keep inside your home. Because of its small size, it is not made to do flips or fancy gymnastics or you could be badly injured.

      On any type of trampoline mat, it is important not to damage it with traditional footwear. As soft soled shoe, gripper sock, or barefoot are the way to go.

      All the best, as you pursue your calisthenics on a large trampoline, just don’t try any on a small mini-trampoline which has the average diameter of 40″!

  3. Being barefoot is certainly healthier than any shoes. You’ve probably heard that young children are advised to walk barefoot, even on grass and pebbles. This is so that their feet are formed properly and the deformity of flat feet does not remain. I’m definitely all for bare feet when the weather calls for it.

    • Stylish shoes do not conform to the shape of the foot. There are barefoot shoes that are made to fit the shape of the foot. Bunions are a sure sign that your shoes probably do not fit you well.

      As far as the rebounder goes, you don’t want to wear a hard-soled shoe, as it could damage the mat, and you could slip and fall as it would create a slippery surface to jump on.


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