The Effects of Switching to Barefoot Shoes Today

Minimalism is isn't only popular in makeup and tiny house living, it has also paved its way into the shoe industry. Minimalist shoes, also known as barefoot shoes, are being increasingly used by runners, hikers, and others who are conscious about their health and well-being.

Most individuals, if not all, can benefit significantly from this shoe trend. Barefoot shoes provide several advantages from strengthening feet, reducing injury risk, enhancing knee and lower back health, decreasing fall risk, among others. Keep reading to learn more about these benefits.

Alissa Kuizinas, a certified virtual podiatrist and ankle wellness specialist, explains that barefoot shoes are explicitly designed to offer your foot the natural movement it requires, similar to when you are actually barefoot. As she puts it, walking with flat feet (without heels) allows your toes to spread out, emphasizing that a typical barefoot shoe possesses a zero-drop heel, a wide toe box, and a flat, flexible sole.

Dr. Kuizinas indicates that shoes not categorized as barefoot shoes, usually lack these features. Instead, most shoes are known to be constituted with heels, cushioned foot beds, narrow toe boxes, and/or stiff soles. Many running shoes are often excessively cushioned, while cross-trainers sometimes have a slight heel drop, a bit of cushioning, and a stiff sole. Outside the gym, high heels, loafers, ballet flats, and dunks also have features that don't place them in the barefoot shoe category.

Barefoot shoes are sometimes referred to as minimalist shoes or zero-drop shoes in the market. However, Dr. Kuizinas clarified that all shoes with zero-drop heel may not necessarily be barefoot shoes. Some zero-drop shoes might still have heavy cushioning or stiff soles, thus not making the cut as a barefoot shoe.

Barefoot shoes let your feet move as though you were actually barefoot. Physical therapy doctor and podcast co-host, Jen Fraboni, points out that walking with bare feet allows your feet to gain the functional strength and mobility they need to operate optimally. Unfortunately, mass-produced modern day shoes often negate this opportunity resulting in less robust feet due to underfoot technologies like heel-drops, inserts, and cushioning, she explains.

Regularly resorting to such compensatory technology deprives your feet of their strength and mobilities. As the expression goes, "what you don't use, you lose". Therefore, integrating a few pairs of barefoot shoes into your collection will help your feet regain their intrinsic strength and mobility, leading to a whole range of health and fitness benefits.

If you're working on a list of muscles to strengthen in your body, you're probably considering muscles such as glutes, biceps and shoulders. However, Dr. Kuizinas asserts the importance of focusing on the muscles below the knee as well such as foot, toe and ankle muscles.

Dr. Kuizinas also explains that when these body parts become stronger, natural feet movement is improved which can enhance body movement patterns and efficiency. In turn, this activates and strengthens muscles further up in the legs, hips, and pelvis. Consequently, this can lead to improved form in and out of the gym, reducing injury risk and increasing fitness gains speed.

Your feet form the base of your body, asserts Dr. Fraboni. When your feet are appropriately strong and mobile, there's a greater chance that the joints and muscles further up the legs will be, too. In contrast, suboptimal functioning can lead to a chain reaction of issues up to the knees, hips, and lower back. So, take into consideration movements such as lunging or squatting. Optimal ankle mobility will allow for seamless movement, while stiff ankles due to restricted footwear mobility could induce other joint compensations.

Dr. Fraboni states that the flexibility provided by the shoe's bottom enables your feet and toes to move properly. This improvement can aid in daily activities, like climbing stairs, and make them feel natural and comfortable.

Even habitual movements such as running to catch a bus or jumping to avoid a cyclist on the pavement will start to feel less challenging. 

Dr. Fraboni argues that cushioned shoes, although stylish, can disrupt our ability to perceive the ground beneath our feet. However, barefoot shoes do not present this problem. 

She elaborates that the thin and flexible sole of a barefoot training shoe can help you better understand the ground you are walking on, leading to better proprioception, which is our body's capacity to comprehend its positioning in space.

This benefit could also enhance your overall balance; a welcome bonus for less coordinated individuals. 

Dr. Kuizinas states that barefoot shoes usually have a more expansive toe box compared to other shoes. "Using a wide toe box allows your toes to naturally spread and expand as you walk."

Constantly wearing shoes with narrow toe boxes can potentially predispose your feet to various issues. By switching to barefoot shoes, risks associated with conditions like bunions, hammertoes, and neuromas can be minimized.

Although activities like running, burpees, and jumping rope provide numerous health and fitness advantages, their high-impact nature can exert stress on your joints, ligaments, and tendons. 

Dr. Fraboni suggests barefoot shoes for high-impact exercises for those who are approved to do so. "A wider toe box enables your feet to properly spread and flatten during high-impact activities. Such features can lessen pressure on the overlying joints."

Dr. Fraboni explains that the timeframe needed to enjoy the perks of wearing barefoot shoes is determined by the initial condition of your feet, any existing injuries, and your overall movement health and mobility. "The experience is unique for each person, with some noticing improvements quicker than others."

Though some changes might be observed prior to six months, she states that lasting changes tend to surface after the consistent wear of three months. A study from the University of Liverpool showed that a 60% increase in foot strength was achieved after six months of wearing minimalist shoes.

Mark Cucuzzella, MD, a professor at West Virginia University School of Medicine and author of 'Run for Your Life', emphasizes that improvements in strength and mobility require time; this also applies to training your feet and ankles with barefoot shoes. 

Dr. Kuizinas elaborates that the feet and ankles collectively have over 29 muscles and 33 joints that must adapt to the changes induced by barefoot shoes. Trying to speed up this process could lead to overstress, injuries, and discomfort.

The best approach to integrating barefoot shoes into your routine is to do so gradually. This ensures a successful and injury-free transition.

If you have pre-existing conditions related to your feet, ankles, or joints, it would be wise to consult a podiatrist or orthopedist before adjusting your choice of footwear, Dr. Kuizinas advises. “Certain individuals may not be able to wear barefoot shoes, for instance you'll need a shoe with more padding and a stiffer sole if you have arthritis."

Last but not least, individuals with certain foot conditions like plantar fasciitis may have to take an even more cautious approach. “Unstable foot structures or individuals with severe flat feet may still need orthotics while they transition to wearing barefoot shoes."

Dr. Cucuzzella says, if you've been wearing cushioned shoes, the muscles in your foot and ankle have not been fully active. "These muscles will adapt to the load that is placed on them when you start wearing barefoot shoes."

But to keep from over-training and straining these muscles he suggests wearing barefoot shoes for just 1 hour of your day to start. As your muscles adjust, you can increase time spent in barefoot shoes until they are your go-to footwear 100% of the time. 

Exactly how fast you make the full transition from regular shoes to barefoot ones will depend on your foot and shoe history, says Dr. Kuizinas. “People who are accustomed to spending time barefoot and in less supportive shoes will usually be able to transition to barefoot shoes somewhat quickly.'

However, those who are rarely barefoot will have a slower transition period, she says. For these folks, it can take half a year or more, she says. Another factor that will impact how long this transition takes is overall foot health and history.

“Those with injuries, pain, or more unstable foot types will need a longer, slower transition period from cushioned shoes to barefoot shoes than people without any such history,” she says. 

No doubt, wearing barefoot shoes is a great way to care for your dogs—but it’s not the only way. Dr. Kuizinas recommends loving on your feet by spending more time barefoot, doing daily foot activation and foot strengthening exercises, and using toe spacers to train your feet to activate their muscles. These things will also help you transition to barefoot training shoes more quickly, assuming that’s your goal, she adds. 

Thanks to the growing popularity of barefoot shoes, there is no shortage of brands dedicated to creating them. If possible Dr. Cucuzzella recommends going to a shoe store and trying a bunch of different barefoot shoes on before investing. Or, order a bunch online to test out. 

“There is no one barefoot shoe that is going to be perfect for every foot,” he explains. Trying the shoe on before you officially buy it helps ensure that you’re not just investing in any ‘ole barefoot shoe, but a barefoot shoe that actually fits your specific foot.

You may also notice that there are subcategories for barefoot shoes including barefoot running shoes, barefoot everyday shoes, barefoot training shoes, and so forth. Dr. Cucuzzella recommends selecting a minimalist walking or every-day shoe to start.

“Most of us spend far more time walking during the day or at our jobs, than we do running,” he explains. “Opting for a walking or lifestyle shoe will allow you to wear the shoe for more hours a day than if you got a running shoe.”

Wearing barefoot shoes is a great way to support and improve the overall health of your feet and ankles. This can have a chain of positive reactions up the rest of the body that helps reduce the incidence of knee, hip, and back pain.

So, assuming you get the green light from your podiatrist to make the switch, it’s really a no-brainer! Just take care to transition into barefoot shoes as slowly and surely as you would transition to a lifting routine, so you don’t over-fatigue your feet.