How to Find the Best Minimalist Shoes (for Adults and Kids)

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How to Find the Best Minimalist Shoes for Adults and Kids
Wellness Mama » Blog » Health » How to Find the Best Minimalist Shoes (for Adults and Kids)

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:

  1. 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!
  2. 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.
  3. 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.
  4. 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!

Minimalist shoes allow modern comfort without sacrificing the natural movement of the foot. Learn what makes minimalist shoes different and where to find them.

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

185 responses to “How to Find the Best Minimalist Shoes (for Adults and Kids)”

  1. Maria Avatar

    I would love some information on how the material our feet touch affects our body. We hear things about footbaths and how many pores we have on our feet and it seems to me that we should make sure our shoes/floors are natural materials (leather, wood). I wonder if it is toxic to have our feet in polyester and plastic all day?

  2. Jan Avatar

    And what do those of us with extremely narrow feet do? I can’t keep what is considered an average width shoe on my feet, feel like I’m trying to walk in flippers, or walk right out of them.

  3. Bill Avatar

    All advice goes out the window when you’re forced to wear safety boots on work sites. There are different classifications, however, irregardless of actual workplace hazards the typical footwear is 1/2-3/4″ soles with steel toes and a bottom steel plate running the length of the shoe (shank). Most of my work happens on fully carpeted floors and finished walls… yet we’re expected to wear these tank-shoes on our feet just because “It’s the law”.

    So yea, the insurance company doesn’t have to pay out because no one is losing a foot, however after 30 years in these shoe-coffins, who takes the blame and responsibility for the chronic lifelong injuries developed? The worker.

    Oh and it’s beyond the feet. These things change your posture and walking gait. Your bones and muscles are affected right up to the top of your head.

    Ladies, you must understand why your construction-worker husband needs foot massages in the evening.

  4. Brandie Avatar

    Someone may have asked this already, but I didn’t see it. How do these work for those who work on concrete floors in retail? I work in a giant retail store and and as constantly running back and forth. I’ve been wearing things like converse or other minimum support shoes and while my feet don’t hurt per se, my ankles and right knee does. So it makes me ask, okay this may be better for my feet but what about my knee and ankles? Anyone have any advice?

    1. Noel Nicole Avatar
      Noel Nicole

      It depends. Hard surfaces like concrete are hard on your body, but the effects can be minamalized by proper barefoot walking. Let me ask you a question: are you currently walking heel to toe, or ball to heel? The answer should be the latter: ball to heel (and some barefoot walkers believe that you should only walk on the ball of your foot, which is what I try to do.) Let me ask you another question: have you ever noticed how dogs/cats walk? They have evolved to walk on the ball of their foot (the pad.) Cat’s and dogs will almost always out-run a human. And they have less chronic pain than we do (unless they have arthritis.)

      The reason why walking ball to heel (or exclusively on the ball) is so much more effecient and reduces pain and inflammation is because the foot is designed to take the shock into the muscles, tendons, and ligaments when we walk on the ball. To demonstrate, jump in place five times fast and when you land, land on your heals. Hurts doesn’t it? Now jump in place naturally, landing on the ball of your foot and slowing your downward force using your muscles (like jumping rope.) The latter way of jumping is more natural and doesn’t hurt, because your using your muscles to absorb the weight of your body as it comes down and disperses the shock throughout the muscles, ligaments, and tendons. Bonus: you are building muscles!Walking is the same as jumping in place, except with forward motion. The “normal” way of walking has only your joints absorbing the shock, which causes ankle, knee, hip, back, and neck pain. The joints are not designed to take the shock, your muscles are. Also, have you ever watched a baby learn to walk for the first time? They walk on their “tip toes.” Only after observing adults and other children (and strapping on conventional shoes), do they begin to walk unnaturally: heel to toe.

      The process of reteaching yourself to walk naturally takes time, experimentation, and patience but it’s well worth the effort.

      So do your body a favor and walk naturally: ball to heal. <3

  5. Debbie Avatar

    I have plantar’s & young bunions..seems hard to find a minimalist shoe to accommodate the toes. with cold weather coming,I will need a closed shoe. any advice…Toms can be too snug by the toes & run smaller as well.

  6. Christina Avatar
    Christina

    I tapped on the link you have for Earth runners but don’t see the style you have picture…that was kind of bummer because they’re super cute!

  7. June Robinson Avatar
    June Robinson

    I really appreciate this information on how to know whether or not my shoes are healthy for me. I had no idea that wearing high heels could be causing me the pain I have in my feet. It is interesting that the shoes that most resemble going barefoot are actually the most beneficial. I will have to keep this in mind next time I go shoe shopping, thanks for the information!

  8. Matt Avatar

    I guess this explains why I’ve always noticed Asians and White people in flip flops almost always have very healthy feet arches, and well-developed foot “structure” (strong ligaments, and bones) contrary to what I’d expect, since there are lots of blogs “berating” flat shoes.

  9. Tracy Avatar

    I love the kigo flits! It is by far the best minimalist shoe and super cute too. I also just ordered a pair of the Earth Runners Alpha X sandals with conductive slip on laces. Haven’t gotten them yet, but I’m super excited to try them.

  10. Lillian Avatar
    Lillian

    After developing severe foot pain and only feeling relief for the week I went to the beach and ran around barefoot, I stumbled across the Merrell brand when looking to buy some Vibram five fingers. The Merrell barefoot / M-connect series is a natural-looking, zero-drop/barefoot shoe and I’ve got too many pairs (about a dozen different styles and colors). Within three days of wearing my first pair, my foot pain was GONE. I would recommend the Merrells over the New Balance Minimus – I felt that the NB shoes were flimsy and cheaply made and they definitely did not fit my foot as comfortably as the Merrells (but that’s just me). The Merrell barefoot shoes have several cushioning options, too.

    I also really like the Altra brand for athletic shoes – the shoes can look a little strange, but boy oh boy are they fantastic. Also barefoot/zero-drop, these shoes have light, moderate, and high cushioning – the moderate cushioning makes you feel like you’re walking on pillows and fluffy clouds! They come in a variety of colors, too, and styles for different needs.

    I’m looking forward to trying some of the flip flops you recommended, Katie!

  11. Karen Avatar

    Hi, just finished reading through the comments. About 10 years ago, after having painful plantar fasciatis, I discovered Kalso Earth shoes. They have a slightly negative heel with arch support. It only took a little time to get used to them but my pain quickly disappeared and has not returned! I’m surprised that no one commented on this brand. I have five different types of their shoes and they are awesome. I know a few people who love their birkenstocks, including my daughter, but i haven’t tried them myself yet. I am interested in the mininmalist type of shoes so maybe I’ll just have to save up and try a pair of those too.

    1. Judy Gitenstein Avatar
      Judy Gitenstein

      Karen, thanks for mentioning Earth Shoes! They were really popular in the ’60s, billed as being like walking on sand. I’m glad they’re still around.

      I love your list, Wellness Mama, and would like to suggestion an addition. I now swear by Pluggz, which are “grounding, earthing” shoes. They’re pretty much all I wear these days, especially when I do a lot of walking in the city. I like the fact that some of the shoes are casual and some are dressy-looking.

  12. Kajsa Avatar

    What kind of minimalist shoes do your kids wear or what do you recommend? We live in a colder area so closed in shoes are required 8 months out of the year.

  13. Christina Schubert Avatar
    Christina Schubert

    Hi,
    I have plantar faciatis and was told never to go barefoot. But 2 years worth of physical therapy, arch support, and stretches haven’t healed it. I’m wondering if you have advice on how to strengthen them. It seems like going barefoot could help heal them but how do I ease into it? Also, do you think the earthing mat would help heal this? What stretches can you suggest? Thanks so much!
    Christina

      1. Elle Avatar

        Yes her books are fantastic. People shouldn’t jump into a minimal shoe until they have built up the muscles in their feet and legs. Katy has videos you can buy & download on her site that help strengthen these muscles. Toe alignment socks are great too.

  14. Colleen Avatar

    I was looking for some Adipure barefoot shoes, which are getting harder to find, perhaps due to that Vibram lawsuit, when I happened upon your article. Great stuff. I agree with you wholeheartedly on the barefoot argument…I transitioned slowly and as recommended and have not only not had any problems, the problems I was having (tight calves/Achilles tendon) are completely gone. Even though I had good arches before, they are even more pronounced. It is unfortunate that a lot of negative publicity has influenced some manufacturers…this isn’t for everybody but it sure would be great if they would keep making the shoes for the rest of us that want them. I think a lot of people that are attracted to this sort of thing are already athletic – and so tend to think the warnings/recommendations only apply to people just getting into exercise and not to them…when people ask about my shoes and question me to the point it comes up, I’m quick to tell them there are many benefits, but also much potential for injury (up to and including a fracture) if you don’t transition slowly to let all the new muscles and tendons that you typically don’t use much become accustomed. You don’t need to be afraid of this – it is kind of like an Ironman would literally probably kill me if I was forced to finish it because I haven’t trained for it. I have a pair of Vibrams now and two Adipure…the Vibrams are good once I get them on; I think I might have purchased a pair that is slightly too small. I also have wide feet…so since the Adipure are more bendy, stretchy and easier to put on I most often use them…they’ve gotten nearly impossible to find, though, so if you hear anything I sure would appreciate hearing about it! I will probably have to do the Vibrams if I can’t find the Adipure…thanks for recommending your fave and also thanks again for a great article…!

  15. Claudia Balzac Avatar
    Claudia Balzac

    The Minimus shoes look comfortable, with plenty of cooling ventilation which probably help prevent odors and infection. But wearing copper inserts in the soles of the shoes? Stick a penny in your shoes if you believe there’s any genuine health benefits.

    If I’m ever caught outside in a lightning storm, I can only hope someone else not too nearby has chosen to provide a solid ground to earth.

  16. Heather Avatar

    Dear Mama,

    I need to know what are the best kind of shoes my husband should wear for Housekeeping at the Hotel and Casino job he is at. Will you please send a picture as well. Thank you for your time.

    Heather

  17. Anna Avatar

    So all this sounds great in theory, and I so want to be able to agree, but why is it that I have gone barefoot most of every day for years (stay home mama, barefoot around the house and yard). And mostly in completely flat flip flops, flat ballet shoes, barefoot running shoes (Merrell), and Converse when I wear shoes, but my feet have been steadily getting worse in the past year or two? I’m only comfortable now in shoes with no raised heel, but with some arch (hard to find). Cushion isn’t such a big factor to me, but I can’t handle anything without an arch anymore. I am not a runner, but as a mama I spend a lot of time on my feet, walking, standing, getting up and down from the floor, lifting children etc. I am currently pregnant, and all my foot issues are magnified. I’m not being contentious, just curious. I really like the idea of staying close to barefoot, and it makes a lot of sense to me, but I’m confused about what I’ve experienced.

    1. L.R. Denton Avatar
      L.R. Denton

      This information may be practical for 105 lb. Ethiopian and Kenyan males and females but does not relate to out of shape, oversized and overweight 21 century Americans. Yes, if our walking paths are plowed and disced fields, (actually very benefical for strengthening the ankle’s side-to-side motion against sprains)… or on sandy beaches..(great for increasing calf and thigh strength),, or on thick grassy lawns..(theraputic values) or dusty footpaths..then your colleague’s analysis is spot on. However, those conditions are not realistic for the vast majority of 1st world nations who’s reality is unnatural and unyielding walking surfaces. Perhaps one needs to simply consider the enormous pressure of a triangular driveway limestone rock when driven into the heel of a typical bare foot. This is the reality of our civilized world. I suggest searching out a great podiatrist might be the smartest move of those who buy into this analysis. L. Ray Dent, ret practAnal Eng.

    2. Shira Avatar

      For whatever it’s worth, I go barefoot at home, and wear very cushioned , supportive sneakers when I’m out. Without a good pair of sneakers, my feet hurt. Now that I’m at the end of a pregnancy, I find that I instinctively keep the sneakers on more of the time that I’m home.

  18. Jennifer Avatar
    Jennifer

    Hello! I stumbled upon your blog while researching shoes for a new job, working front desk at a hotel. I’m going to be on my feet, mostly just standing, not walking much, for an 8 hour shift, with breaks of course. I’m 43 and I am about 150 lbs overweight, and I am really concerned how I’m going to do this. I am not used to being on my feet, it’s been a long time since I’ve worked. I’ve been looking at various shoes with lots of cushion and support, then ran across this entry in your blog.

    Do you have any advice for me, as far as what kind of shoes I should try. They have to be black. Thank you in advance!!

  19. Kate Avatar

    Could you tell me the brand of the last photo? I’ve been looking for a similar sandal for a long time and can’t find that style on either Juil or Earth Runners…probably an older style but just wanted to ask if it was a different brand.

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