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The barefoot or minimalist shoe trend has started to gain traction - but are they good for you? The short answer: it depends!
The long answer is of course more complicated, so we will cover all the information so you can decide if minimalist shoes are right for you.
What is a barefoot shoe? What is a minimalist shoe?
A true barefoot or minimalist shoe is one that is "foot shaped," has no added support, and simply provides protection from the ground for the bottom of the foot.
Why would anyone wear a barefoot shoe?
The argument for barefoot shoes is that it allows for the natural movement of the foot, without compressing the foot like traditional shoes do.
It is suggested that traditional shoes are "bad" for you because: The shape will compress the front of the foot, which can cause bunions.
Rocker bottoms will decrease the range of motion and work of the foot making it weak.
The heel will make your calf shortened.
Why would someone NOT wear a barefoot shoe?
If someone has worn traditional shoes their whole lives, they may have a lot of difficulty transitioning to a minimalist shoe.
For those with limited foot and ankle range of motion, rocker bottoms and heels can be helpful for getting around pain free.
For those with foot pain, often the extra cushion of a traditional shoe is helpful to decrease that pain.
What are the upsides of switching to barefoot/minimalist shoes?
For many, there is decreased pain that was caused by compression of the forefoot.
Improvements in foot strength.
You get to explore and buy a bunch of new shoes.
What are the downsides of switching to barefoot/minimalist shoes?
For some, there is a change in shoe size over time. The foot will often get slightly wider, enough that sometimes people are a totally different size.
You might feel very uncomfortable in certain types of shoes - high heels, cleats, ice skates, ski boots, - all things that aren't often foot shaped or flexible.
Some will have pain in their feet during the transition - their foot muscles are not used to the demands of supporting your foot, since your shoe often did that.
How should I try a barefoot or minimalist shoe?
1. Try a transition type shoe first. That means a shoe that is more anatomically/foot shaped, and has little to zero drop (aka no heel).
Brands like Altra, Lems, and Topos Athletic all have shoes that have a foot shaped toe box, and options that are zero drop, but they all maintain some amount of cushion and support.
2. Ease into wearing your new shoes - if you are usually a Hoka wearer, and transition to a Vivo Barefoot, your system is in for a shock! Spend 30-40 mins wearing your new shoes at a time to try to get used to them.
3. If you are running or jumping with them: don't expect to be able to run the same speeds and distances, try a return to running program where you spend time walking and building up to full running.
4. Practice foot exercises and try to strengthen your feet.
Need some more guidance? Want a customized plan to getting into barefoot shoes? Give us a ring and we will be happy to help you find the best solution for you.
About the author: Dr. Caitlyn Hauswirth-Varis, PT, DPT, OCS, CFMT, CF-L1
Caitlyn is a board certified orthopedic specialist, a former collegiate runner, and current track and field coach. She has successfully treated elite athletes, weekend warriors, and regular folks just trying to be active for foot and ankle pain. She believes having a full body approach is important to getting to the root cause and being able to stay active - pain free.
Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.
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