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I’ve been all about the barefoot shoes (or just being barefoot) for years. But there are some times and some places where barefoot shoes just won’t cut it. Thankfully, there are now many wonderful options for minimalist shoes that look like “regular shoes.” These shoes don’t offer quite as much foot freedom as true barefoot shoes do, but they can be socially acceptable in almost any instance while still supporting natural foot movement.
The Problem With (Most) Shoes
Turns out that just like many other aspects of life that we take for granted (like mobile phones, fast food, and bottled water), our shoes can often do more harm than good.
There are entire books that talk about the problems associated with long-term use of positive heel and overly supportive shoes. As we spend (or should spend) at least half of our day on our feet, our footwear options can affect us more than we realize!
Why Are We All Wearing Heels?
Walk into any popular shoe store. Over 90% of the shoes have heels!
Don’t believe me?
It’s easy to think that only women’s high heeled shoes are “heels,” but almost all shoes are these days! A shoe with a heel is technically when the heel is higher than the toe of the shoe. Even “flats” and athletic shoes often have 1/4 to 1/2 inch heels!
Learn more about Natural Remedies for Bunions in this post.
All About the Angles… of the Ankles
Let’s flash back to geometry for just a minute. Bad memories? No worries, we won’t stay there long…
First, for the purpose of this illustration, I’m assuming that people generally want to stand up straight. If you prefer to walk with your body at a 45 degree forward angle this doesn’t apply to you.
Pretend a person is standing with flat feet on the ground. The ankle joint is at a 90 degree angle. Now imagine that this person is temporarily frozen so no joints can move. Now imagine we put heels on that person (or even just put a wedge under that person’s foot). Since the ankle can’t bend, what happens to the rest of the person?
Ten points if you said his or her body leans forward!
And the higher the wedge/heel added, the more forward the person leans. But since we don’t like to (and can’t) walk around like that, what does a person do? Unfreeze the person and he or she adjusts and stands up straight. But not without changing angles of the ankle and thus the pressure on the knees, hips, and even pelvic floor.
And the smaller the person, the bigger of a problem this is!
As movement specialist and biomechanist Katy Bowman explains (read her whole post about it here):
The shorter the foot wearing a heeled shoe, the greater the angle upon which the foot is set. When it comes to putting kids in heeled shoes, it bears emphasizing:
- The higher the heel, the more forward the body is projected
- The shorter the foot, the more forward the body is projected
- The taller the body, the more forward the body is projected
Kids are short, but they also have short feet, which is why it drives me crazy to see a child’s shoe with a heel the same height as their parents’. The short foot of a child “magnifies” a heel’s effect—even a heel of seemingly inconsequential height. Which means that… the angle between the standing surface and the foot would be much greater in the child than in the adult.
Walking on Sunshine (or Padding)
Another problem with a lot of non-minimalist shoes is the overage of cushioning. In many shoes, we don’t feel the ground at all! Ever stepped on a rock in your running shoes? Did you feel it through your shoe?
Supportive and cushioned shoes encourage the wearer to land on the heel of the foot when walking or running, since the shoe absorbs the impact. This changes the natural step and posture (watch babies who have just learned how to walk to see the difference!) and creates a different walking pattern.
Harvard scientist Dr. Daniel Lieberman did a study that explains why:
Lieberman and colleagues analyzed the running styles, or gaits, of five groups of people — U.S. adult athletes who had always worn shoes, Kenyan adult runners who grew up barefoot but now wear cushioned running shoes, U.S. adult runners who grew up wearing shoes but now run barefoot or with minimal footwear, Kenyan adolescents who have never worn shoes, and Kenyan adolescents who have worn shoes for most of their lives.
And they say they found a striking (pun intended) pattern:
Most shoed runners, which would encompass 75% or more of Americans, strike their heels when they run, experiencing a large and sudden collision force an average of 960 times for every mile they run, “making runners prone to repetitive stress injuries.”
The Foot Isn’t a Vacuum
As nothing in the body exists in isolation, altering a person’s walking pattern will have an impact on joints above the foot (mainly knee and hip) as well.
Even things like arch supports, which seem like a good idea, are controversial in the foot world. Some experts recommend them routinely. Others claim they can actually cause the problem they are meant to fix by over-supporting the arch and causing the muscles in the foot to get weaker from lack of use.
The Benefits of Wearing Minimal Shoes
Studies (like this one) have compared barefoot/minimalist running to running in modern shoes and have found:
- Going barefoot or wearing minimalist shoes that allow natural movement strengthen the muscles of the feet and legs by requiring balance and stabilizing movement. This also may reduce injury risk if done regularly and carefully.
- Some evidence shows that many ankle and knee problems may be linked to the artificial way of walking created by overly-supportive shoes. Simply changing to more natural footwear options can help alleviate these problems.
- Less supportive shoes may help strengthen the arches by requiring the muscles of the foot to hold up the arch instead of providing support that causes the muscles to atrophy.
- Walking barefoot (or in barefoot shoes) can lead to a more natural gait. Barefoot walkers often mid-foot strike rather than strike with the heel (often seen with cushioned shoes).
- Removing the heel lift of most shoes helps the Achilles tendon and calf muscle stretch and lengthen. Some experts say this may reduce injuries, such as calf pulls or Achilles tendinitis caused by short, tight tissues.
So, if our feet aren’t meant to be confined to cushy rubber soles all day but social norms frown on walking barefoot in most places, what are the alternatives?
Thanks to several innovative companies, we don’t have to actually be barefoot to get the benefits…
What Are Minimalist Shoes?
This post details the benefits of being barefoot (or as close as possible), along with barefoot style shoes examples. In recent years, many minimalist shoes have emerged as great alternatives. These aren’t quite as good as barefoot shoes, but they are close. And they are typically much more socially acceptable! A shoe qualifies as a minimalist shoe if it:
- Is Zero-Drop – This means that the heel and the rest of the shoe are the same height. This one requirement makes minimalist shoes surprisingly hard to find!
- Bends Easily– The foot is designed to bend when we walk, not just our ankles. Stiff shoes don’t allow this natural movement of the foot.
- Doesn’t Squish Toes– When we walk barefoot, our toes spread out to improve balance and stability. Shoes that squish the toes restrict this natural movement. Minimalist shoes have what is called a wide toe box to allow toes to move, even in the shoe.
- Stays on the Foot– It isn’t natural to have to hold a shoe on the foot with our muscles while we walk. As much as I love regular flip flops, they aren’t minimal shoes! It takes some foot gymnastics to hold them on the feet while simultaneously trying to flex the foot while walking. A good minimalist shoe should attach to the foot without slipping or requiring the foot to hold it. (Thankfully, many flip flops have backs that accomplish this!)
Best Minimalist Shoes for All Ages
While in an ideal world, we would all have the chance to walk around barefoot in perfectly soft green grass every day, this certainly isn’t always the case (though if you have the option to, go for it!).
For those of us used to wearing cushioned, protective and heeled shoes, switching to barefoot and barefoot alternatives requires a careful adjustment period to make sure that the muscles of the feet and legs have time to adjust. This book explains how to do it safely.
Thankfully, there are some great barefoot and minimalist shoe options available. Anya has some really helpful reviews you can check out here for lots of different barefoot and minimalist shoes for kids. The following are the ones our family wears (for sandals and barefoot shoes see this post).
Vivo Barefoot Shoes
This company makes a wide variety of minimalist shoe options for all ages. All of their shoes satisfy the criteria above. They carry the only great option for men’s dress shoes I’ve seen. I also love their kids dress shoes, sneakers, and women’s flats. For littles, their Ultra kids’ shoes are great.
Pros: Many great options for dress shoes, athletic shoes, and casual shoes.
Cons: Pricier than traditional shoes.
Where to get: I find the best prices on their website here.
Sizes & Styles Available: All sizes from toddler to adult. All styles from dress shoe to sandal to athletic shoes.
Xero Shoes
This company also makes minimalist footwear that meets the criteria above. I really only like their Teva-style sandals, but they have some sneakers as well.
Pros: Great sandals
Cons: Not a lot of styles. Don’t love their sneakers.
Where to get: I always order styles with free returns from here so I can try them on.
Sizes and Styles Available: Adult sizes only. Sandals and sneakers.
Water Shoes
These are specifically recommended by Katy Bowman as a really budget-friendly minimalist option. They are really inexpensive (around $10) and great for growing feet. We often get these during the summer, especially for younger kids who outgrow shoes quickly. Kids love these colorful water shoes and there are some really cute adult ones as well.
Pros: Really inexpensive, fun patterns for kids, versatile.
Cons: Not as durable as some other options and not very trendy.
TOMS
Though not specifically designed as a minimalist shoe, TOMS classic shoes are actually a decent option for those wanting a “normal” looking shoe that doesn’t offer too much cushion or have a positive heel. They are also incredibly comfortable, and apparently pretty popular. I like that they also donate shoes to those in need around the world. TOMS certainly aren’t the best option, but they offer most of the benefits without being too weird.
Pros: No positive heel. Minimal arch support. Protect the feet. Lots of options.
Cons: Not for working out. Slightly constrict toes. Do have some cushioning and won’t necessarily help correct a heel strike.
Sizes and Styles Available: Stick with the classic flats and avoid any of the newer styles with a raised heel. Available in adult and kid sizes.
Sanuk Yoga Slings
These aren’t the best option but they are really comfortable and seem to be popular. They have more cushioning than some of the other options, but hold the foot and have a flat sole.
Pros: Very comfortable
Cons: Lots of cushioning
Minimalist Shoes: Bottom Line
Thanks to researchers like Katy Bowman and Dr. Lieberman at Harvard, we are starting to understand how modern footwear is negatively affecting how we move. As more companies create minimalist shoe options, it will get easier to find alternatives to traditional heeled shoes. When possible our family chooses minimalist alternatives and also makes sure to spend time barefoot!
Have you tried any of these shoes? What are your favorite shoes and why? Haven’t yet, but will? Share below!
yet another great article! Way to go!!!! your blog is such a blessing in my life. Thank you for sharing your findings!!!
I’m wondering if I made a mistake or if my comment about soft star shoes was not approved?
I’ll check… if there was a link, it may have been filtered out and be in a folder…
I love my Soft Star shoes, definitely check them out!
I’ve been wearing Soft Star shoes for about 5 years and I love them!
Yes to Soft Star!! Love mine! We’ve been wearing Soft Stars in our household for nearly 7 years… they are fantastic. 🙂
Great article!! I love my Vibrams. My cool sister turned me onto them when i confessed that every running shoe i tried made the balls of my feet fall asleep. Now I wear my vibrams everywhere except church!
What about Sanuk? They were my go-to shoe during pregnancy simply because they were comfortable, and after reading this article, I think I know why.
I love my Sanuk shoes, especially the yoga mat flipflops!
Vivobarefoot are my favorite minimalist shoe! I have the running shoe and the jing jing which are adorable and go with everything!
I really want to purchase the Hera to be my summer shoe. The fitting suggestion says “accommodating to a wider foot” .
I was hoping you could give me some insight….I have a narrow foot and am now wondering if this would be a good shoe for me. Do you by chance have a narrow foot? And if you do have a narrow foot, I am assuming they are just fine since you say they’re your favorite. Thx!
My foot is definitely narrow to average… not wide at all and they fit great…
Are the runners in the photo for sale? I only see a different style on their website.
They are… they are the Quantum style with leather straps…
I bought my first pair of Converse (orange ones!) to go with the Hawaiian shirts that were the uniform at my last job… I soon had 8 colorful pair and wore them daily in spite of being on my feet for 9-10 hours walking around a concrete floored, retail store… At first they hurt a bit, but soon I’d adapted… Glad to know that I was actually doing the right thing!!!
In looking to help my MIL who has very damaged feet from using inserts and support her whole life, I came across “correct toes” (google it), which space your toes out, when barefoot, or fit inside of wide toe box shoes. The videos on their website show how the toe spacing corrects the arch falling, and reverses bunions, and reverses permanently squished toes, and morton’s neuroma, etc. It recreates the foot that the shoes molded, slowly pushing the bones back into the optimal position they had before they were damaged. It has also been studied for helping elderly people improve their balance (reducing hip fractures from falls). I suggest it for those whose feet are already very damaged.
Well I’m glad to know that I’m not actually messing up my feet. My mom used to always nag me about my shoes not having enough support and that I’d get foot problems. I’ve always worn shoes like flip flops or flimsy flats with no arch support. I’ll definitely have to look into the minimal running shoes. I have some pretty majorly supportive ones and I think they are what makes my feet/calves hurt after a run. I never had a problem until I got “properly fitted” running shoes. And I love Toms! They are super comfy.
Isn’t walking barefoot only good for “natural” surfaces like soil, sand, etc? I thought the larger issue is we cannot properly walk barefoot on cement, asphalt, etc. because there is not “give” to the surface.
people used to walk on hard packed earth, rock, etc. Those are natural, and very hard, surfaces. Our feet adjust to what we are walking on.
I would say most people did not walk on hard packed earth and rock all the time, though. And if you haven’t been roaming barefoot on those type of surfaces since you learned to walk, it might be in your best interest to transition slowly. 🙂
I definitely agree that there should be a slow transition, as well as additional research into the proper way to walk/run barefoot, as it is completely different from “conventional” way to walk/run. Also, a good book to read is Born to Run. Although I have not read it yet (it’s on my “to buy” list) I have heard the author speak about barefoot running and it is incredible how your foot is designed to take the shock force…no shoes required. Also,the author goes into depth about a certain Indian tribe in Mexico who, for fun, run 200 mile ultramerathons, even into their 70s and 80s…over purely rock mountains. So, the average foot can actually hold up to walking/running on hard surfaces…with proper transition and training. I can personally say that after transitioning to barefoot walking/running, I no longer get knee/hip/back/shoulder pain from walking long distances while in town, grocery shopping, ect. AND I was always told that because of the structure of my feet, I would always need to wear high arch support shoes…I now wear shoes with no arch supports and no longer have arch pain 😉
I’ve done civil engineering work. Hard packed earth is MUCH softer than rock (concrete). Think of it this way: How hard is it to drive a nail into hard-packed earth? How about rock…drive a nail in?
A faulty example. If you have indeed done civil engineering work, you would know that a pushing a nail into a surface is an incredibly poor metric of comparison for ability to carry loads. With this “test” taken out of context, one would conclude that HMA is much softer than concrete (it is, but I’ll continue) and wouldn’t be able to support much. In fact, HMA on good subgrade and base is an excellent means to bear heavy loads. Surface area! The ability to deflect particulate easily with a sharp point does not necessarily mean that the surface will “give” easily under something so large as a foot. Don’t give our field a bad name 😉
This is an informative article for healthy feet and especially for little ones. People with flat feet have to be more careful with choices. And those like myself with major feet fibromas or those with planters fasciitis should never wear flat shoes or flip-flops. There are more adults who have feet problems than there has been in many many years. Is there a research document on shoes for these folks? Thanks for all your care and wisdom.
I would definately delve into more research on barefoot walking and the ailments that you suffer from, as I’ve heard of many people actually healing/reducing their plantar fasciitis by barefoot walkinh, as the tendons are no longer stretched unnaturally from striking with the heel. I personally had (undiagnosed) arch pain that my chiropractor believes may have been plantar fasciitis, that has disappeared completely since switching to barefoot walking (the only time it flares up is when I where “good” shoes with a “decent” arch.) The only people who I believe would have an issue with barefoot running/walking are those with structural anomalies in their feet, such as arthritis, bone spurs, ect.
My husband has struggled incredibly with plantar fasciitis for years (over a decade?). He has flat feet and remembers always wearing special shoes with arch support since even childhood to compensate for this. A few months ago, it began flaring up again. Just tonight, we were discussing one of WellnessMama’s articles about shoes, and he realized that since he’s been spending more time at home – going barefoot – his fasciitis has only improved!! Now our goal is to save up for some of the flat “toe shoes” for him 🙂 I absolutely LOVE this website! We are grateful, Katie, for all of your diligent research!
My husband had plantar fasciitis and wearing barefoot shoes has fixed it. The reason so many people have foot problems today is the awful footwear most of us wear nearly from birth. The substrate we walk in is also problematic, but I live in a city and have been super comfortable walking the sidewalks in my barefoot shoes. My husband, by the way, is a teacher, and spends all day standing in his classroom on hard floors. We are barefoot believers!
I got really excited about the barefoot shoes and bought 4 pairs of vivobarefoot. I loved them in the woods, on leaves, in the grass etc… After about 6 months I started to have sore ones and hips. After 9 months I could barely walk. I went on a quest to find zero drop cushioned shoes and bought 5 pairs this year to take them for checking. One by one they went back until I found one brand that is actually nice. I now have 2 styles and Im waiting for them to release a new style. They have helped me immensely and I no longer suffer from my foot and leg pains. The modern asphalt and concrete surfaces are rough on the body. Check out oesh shoes if you like the zero drop science but want to walk on clouds.