Barefoot shoes are shoes with a very thin, flexible sole, a wide toe box, and little or no heel rise, and barefoot shoes can help preserve the walking biomechanics that are typical of moving barefoot. Barefoot shoes also have possible downsides, so barefoot shoes are not the only option for keeping feet comfortable and healthy.
Regular closed shoes often do not match the natural shape of the foot, but regular shoes with a flexible sole, a wide front, and the right size can also be a suitable choice. Shoe choice requires an individual approach and should be guided by personal comfort.
The short version
- Barefoot shoes have a thin flexible sole, a wide toe box, and little or no extra thickness under the heel.
- Closed regular shoes often squeeze the toes and limit foot joint movement when the sole is stiff.
- Research has shown that walking in barefoot shoes can increase foot muscle strength, improve balance and proprioception, increase ankle range of motion, and reduce load on the front part of the knee joint.
- Barefoot shoes can also increase impact load on the ankle joint and foot, which raises the risk of stress fracture.
- If you want to try barefoot shoes, start with short distances and increase wearing time gradually as the body adapts.
What are barefoot shoes?
Barefoot shoes are shoes with the thinnest and most flexible sole possible, a wide toe box that follows the shape of the front of the foot, and no heel rise or only minimal heel rise. Barefoot shoes keep the whole underside of the foot at one level and preserve walking biomechanics that are close to barefoot movement.
Five-toe shoes are another version of barefoot shoes. Five-toe shoes give each toe its own separate space and are often chosen by runners and people who enjoy functional training.
How do regular shoes affect foot health?
Regular shoes can affect feet differently because regular shoes mean different things for different people. Regular shoes may be sneakers for one person, office shoes for another person, and very open sandals for someone living in a warm climate.
Closed shoes often do not take the natural shape of the foot into account because the front of the foot is naturally wider than the back. Closed shoes can squeeze the toes, reduce the support area, limit movement in the foot joints when the sole is stiff, and disrupt the natural biomechanics of walking.
Changes in foot support and walking biomechanics can lead to joint pain and problems in the musculoskeletal system. A shoe shape that restricts the foot can matter as much as the sole itself.
Are barefoot shoes the only way to keep feet healthy?
Barefoot shoes are not the only way to keep feet healthy. Research has shown that walking in barefoot shoes can increase the strength of the foot’s own muscles, improve balance and proprioception, increase ankle range of motion, and reduce load on the front part of the knee joint.
Regular shoes can also be suitable if barefoot shoes are not practical or appealing. Regular shoes are preferable when the sole is flexible enough to preserve movement in the foot joints and when the front part of the shoe is as wide as possible so the toes are not compressed.
Correct size also matters. A new pair that already feels as if it will need breaking in is better replaced with a larger size or a different model.
Exercises to strengthen the lower leg and foot muscles are also important. Walking barefoot where conditions allow is also useful to remember.
Can barefoot shoes be harmful?
Barefoot shoes can be harmful in some situations. Research has shown that barefoot shoes have both advantages over regular shoes and a negative effect in the form of higher impact load on the ankle joint and foot, which increases the risk of stress fracture.
Barefoot shoes also require more active work from the foot’s own muscles and from the ankle stabilizing muscles. A low level of preparation in those muscles also increases injury risk.
Most studies were carried out on athletes under fairly intensive loads rather than under normal everyday activity. Evidence from sports settings does not automatically answer every question about daily wear.
The risk of injury can be reduced by starting with short distances and increasing wearing time gradually as the musculoskeletal system adapts to the new load. Gradual adaptation matters more than a sudden switch.
What is the conclusion on barefoot shoes?
The conclusion on barefoot shoes is that the evidence is not fully definitive for everyone. Research on the effects of barefoot shoes on the musculoskeletal system has mainly been carried out on healthy athletes.
Clear data on the benefits or harms of barefoot shoes for different orthopedic conditions is currently lacking. Shoe choice therefore requires an individual approach and should be guided by subjective comfort alone.
Frequently asked questions
What makes a shoe a barefoot shoe?
A barefoot shoe has a very thin flexible sole, a wide toe box, and little or no extra height under the heel. A barefoot shoe is designed to keep walking mechanics closer to barefoot movement.
Can regular shoes be a good alternative to barefoot shoes?
Regular shoes can be a good alternative when regular shoes have a flexible sole, a wide front, and the right size. Regular shoes that do not squeeze the toes can support more natural foot movement than narrow stiff shoes.
Do barefoot shoes have risks?
Barefoot shoes do have risks because barefoot shoes can increase impact load on the ankle joint and foot. Barefoot shoes also demand more work from foot muscles and ankle stabilizers, which can raise injury risk when adaptation is too fast.
How should someone start wearing barefoot shoes?
A gradual start is recommended for barefoot shoes. Short distances and slowly increasing wearing time help the musculoskeletal system adapt to the new load.
Are barefoot shoes proven to be better for everyone?
Barefoot shoes are not proven to be better for everyone. Current research has mostly focused on healthy athletes, and clear conclusions for different orthopedic conditions are not available.