Let’s talk about sandals for a second. They have a reputation for being a bit “unconventional”, right? I’ll never forget the first time I saw Vibram 5-Fingers. They looked so strange that I couldn’t even consider their benefits. Even when my bestie mentioned she rocked minimalist sandals for running, I couldn’t quite grasp it. The whole concept of flimsy, nonsupportive shoes being GOOD for your feet clashed with everything I’d learned. It was just too unconventional.
But you know what? Our usual methods for tackling foot pain aren’t hitting the mark. These hard, supportive shoes and surgeries do not give people the relief they crave. Perhaps it’s time to try something new.
So, in this post, we’re breaking down barefoot shoes to prove a few points:
- They’re not as strange as they seem,
- They could actually be the answer to your foot issues, and
- There are steps you can take today to nurture healthier feet.
If you are already familiar with the benefits of Barefoot Shoes, then you should check out this list of cheap barefoot shoes. There you will find reviews of the best brands on the market today.
Why I Ditched Regular Shoes
Let me tell you, I have tried all kinds of support shoes and orthotics. It all started when I was just 9 years old and got severe tendinitis. That’s when I got my first pair of orthotics, and from then on the focus was on supportive shoes 24/7. Whenever I deviated from them, I felt discomfort, so I never questioned it.
As I got older, my podiatrist confirmed this idea, especially after I suffered from excruciating leg pain for months. She prescribed even stiffer, more supportive shoes. At first, I was thankful for her advice and for my injury because it pushed me to finally embrace new ideas.
Thankfully, a dear friend of mine introduced me to minimalist shoes and sent over a book called Whole Body Barefoot by Katy Bowman. That was a game-changer.
What Exactly Are Barefoot Shoes?
Barefoot shoes get their name because they mimic the feel of being barefoot, allowing your feet to move freely. Most shoes restrict our foot movement, which isn’t great for us. So, to keep our feet healthy and agile, our shoes should have these key features:
Flat as a Pancake
A flat shoe keeps your center of gravity right over your heels, where you’re most balanced. Shoes with heels—even small ones like those on sneakers or flats—push you forward, throwing your spine off balance and causing some muscles to overwork while others slack off. This imbalance isn’t good. Opting for zero-drop shoes is crucial for keeping your entire body aligned.
Designed to Fit Your Feet
Our feet have this beautiful fan-like shape with curves and toes that naturally spread out. Shoes should honor these natural contours to ensure your feet stay healthy and work as they should. Your feet adapt to the shape of your shoes, so if you’re constantly cramming them into narrow, pointy shoes, you’re likely to develop bunions and other toe issues.
Flexible Friends
Feet are meant to flex, and so should shoes. Stiff shoes trap the muscles of your foot, causing them to weaken over time. Shoes that move with your feet help those muscles stay strong and flexible, ensuring stability for years to come. Neglecting foot flexibility leads to limited mobility and pain down the road.
Arch-Enemy of Arch Support
Flat feet can cause problems, but slapping a support under them prevents your muscles from doing their job. It also locks your foot in one position when it should be flattening out a bit with each step. It takes time to wean off arch support, but it’s better for your feet in the long haul.
Cozy and Secure
Imagine if your feet had to constantly fret about shoes slipping off. Flip-flops and shoes that don’t fit well make you grip with your toes and clench your heel to avoid them flying off. But let’s be real, your feet need stability. Shoes that slide around mess with your whole body’s alignment and comfort.
Thin is In
Balancing is a crucial human skill, and your feet play a big part in it. Thin soles let you feel the ground beneath you, helping you move confidently and strongly. Thick soles numb your nerves, making your movements clumsy and uncoordinated.
But What About Foot Support, Really?
Growing up with foot issues, I’ve heard this question on repeat: What about support? Don’t our feet need it? We’ve all been told they do. And the truth is, some feet do need support, at least temporarily. But here’s the thing: right now, we’re wrapping and confining perfectly healthy feet without even figuring out why they hurt in the first place.
Too much support leads to weak tissues—after all, who needs muscles when your shoe does all the work? By learning to use your feet as nature intended, you can often ditch the support altogether. Take me, for instance. I relied on orthotics for 20 years, but now I’m support-free 24/7. It took time to build up strength, but flat feet are history. So, let’s ditch the idea that all feet need support. There are ways we can all strengthen our feet, and funky-looking shoes aren’t the only answer. You can learn more about why arch support isn’t a long-term fix here.
Wake Up Those Feet
Before jumping into barefoot shoes, try some simple exercises to reawaken your foot function. Changing your footwear changes a lot about your body, so pairing it with restorative exercises is smart.
Find Your First Barefoot Shoes
My advice? Take it slow and transition gradually. Starting with exercises and going barefoot as much as possible is a great start, but if you’re ready to step up your game, it’s time for new shoes. Here are some suggestions to kick you off. If you need shoes for a specific purpose, like work, check out my other lists and subscribe for new reviews. And if you’re curious but hesitant to splurge, read my Affordable Barefoot Shoes post for budget-friendly options.
Dive Deeper
Real change takes time and there is no one-size-fits-all solution. If you’re serious about improving your body, consider this the first step on a lifelong journey. It’s worth it. Take it slow. Be patient. And show your feet some love!
The article was written based on research by barefoot shoes expert Rose Anvil.