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Ready to dive into barefoot or minimalist shoes? Here is our gear tool box to make that transition smooth and pain free.
You can of course dive in head first and never turn back - there are barefoot shoes for every occasion! I'll focus on a more middle ground approach to foot health through footwear.
Helpful Tips for Picking Your First Pair:
Consider your foot shaped and volume: Do you have a very wide foot? A very narrow foot with a high arch? Not every shoe is perfect for every foot, so read reviews to see what works for you. (Note: I have a narrow foot with a high arch, so my suggestions might not work for a wide foot with a low arch!)
Consider what you need them for: doing a lot of walking? It might make sense to go with a transition shoe first to get your foot used to the change.
Remember - if you usually don't walk around barefoot at home, or you spend most of your time in shoes, the transition to a shoe with less support should be taken slowly.
Helpful Tools
Toe spacers - toe spacers can help stretch out the small muscles in the feet, and also improve circulation in the foot.
Mobility ball - rolling out the bottom of your foot on a ball like this, or even a golf ball, can be helpful to improve mobility.
Resistance Bands - these are great for doing different foot and ankle exercises.
Best Transition Shoe Brands
Altra - they have road and trail running shoes with a wide toe box and many zero drop (no heel) options. Recently they came out with a small drop shoe, that can be a great transitional shoe if you are used to a higher heel.
Topo Athletic - they have anatomically based toe box shoes with all different heel-toe drops, ranging from 0 drop to 5mm drop.
Lems - they have a variety of shoes with different heel-toe drops and sole stiffness. The shoes have a more anatomical toe box shape.
My Favorite Multiuse Barefoot Shoe Brands (I've personally had the most success with these brands for my foot type - narrow and high arches)
Feelgrounds - casual and more dressy sandals, sneakers, and athletic shoes. All zero drop with a flexible sole.
Vivobarefoot - they have a variable stock of casual to dressy shoes and sandals, check out their "re-vivo" program where you can get a great discount on a previously owned pair of shoes, and also see some of their past designs.
My Favorite Reviewer
Anya's Reviews has a wealth of information on barefoot shoes, plus an amazing shop for ordering! If you need help finding a shoe to fit your particular foot shaped, a certain type of event, or to replace a certain shoe you love - shes got a list for it.
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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