Why barefoot shoes? A simple guide to better foot health
Have you ever walked barefoot on the grass or sand? You know how good it feels for your feet. Barefoot shoes are designed to give you that natural feeling while still protecting your feet from rough surfaces. But what’s the real deal with barefoot shoes, and how can they help your foot health?
What are barefoot shoes?
Barefoot shoes are lightweight and flexible with thin soles. They’re made with a wide toe box so your toes can spread out naturally, and they usually have little to no heel lift - this is known as “zero drop”. Unlike traditional shoes (often referred to as “leather coffins”), which can be narrow, stiff, and heavily cushioned, barefoot shoes let your feet move as they were intended.
How do barefoot shoes help toward foot health?
1. Stronger feet and ankles
When you wear traditional shoes, your feet don’t have to work as hard because the shoe does a lot of the work for you leaving some of the intrinsic muscles (i.e. flexor digitorum brevis and abductor hallucis) to become lazy. Barefoot shoes, on the other hand, let your muscles, tendons, and ligaments do more of the job. This helps strengthen your feet and ankles over time, making you less likely to get injured.
2. Better balance and stability
The wide toe box lets your toes spread out, which gives you a better base of support. The thin sole helps you feel the ground beneath you, improving your balance and making it easier to react to uneven terrain.
3. Improved movement and postural habits
By letting your feet move naturally, barefoot shoes help you walk and run more efficiently. They encourage a more natural gait (the way you walk), which can reduce strain on other joints i.e. your knees, hips, and spine.
4. Increased mindfulness and awareness
Barefoot shoes give you more sensory feedback from the ground, which helps you be more aware of your movements. This can make you more mindful of your posture and how you walk, reducing your risk of trips and falls.
Who can benefit from barefoot shoes?
Almost anyone can benefit from barefoot shoes, but they’re especially helpful if you:
Have flat feet or high arches: barefoot shoes can help your feet adapt and strengthen naturally, regardless of your arch type.
Want to improve your balance: the extra sensory input helps you stay steady on your feet.
Are recovering from foot or ankle injuries: strengthening your feet can help with rehabilitation and prevent future problems or re-injury.
Experience foot pain or discomfort: many people find relief from common foot issues when they switch to barefoot shoes.
Common foot/ankle conditions that barefoot shoes may help
hammer toes
bunions
plantar fasciitis
neuromas
Achilles tendinitis
What to watch out for
Making the switch to barefoot shoes is exciting, but it’s important to take the process slow. Your feet and neighbouring joints might feel sore at first because they’re working harder than usual. Start by wearing them for short periods and gradually increase the time as your feet adapt to the change.
If you have specific foot conditions or concerns, it’s always a good idea to check with your osteopath or healthcare provider before making a big change.
The bottom line
Barefoot shoes are a great way to let your feet move naturally, get stronger, and feel better. They can help improve your balance, posture, and overall foot health whether you’re walking, running, or just casual use. So, why not give your feet a little more freedom? Your body might thank you for it!
