In this article, I highlight the base principles that define barefoot or minimalist footwear.
Please note: while I have a personal interest and love to research and share any knowledge I gather about natural movement and shoe design, I am not a medical professional and I do not provide medical advice.
Table of Contents
Introduction
Okay, so what are barefoot shoes? I’m sure you have heard of them, seen some, you might even think they look weird. Let’s talk about it. You may have been noticing a rise in the popularity of barefoot shoes - a real hype, even. Why? Is there something wrong with “modern” shoes?
We live in a world where mainstream footwear prioritizes cushioning and support, but it is increasingly apparent that this may not be (I believe it is not at all) in fact, what our feet need. A minimalist approach to shoes has been gaining popularity and real traction, for years. It seems we have a footwear revolution on our hands!
This glossary of terms may help those who are new to, or forever curious about the world of barefoot shoes.
What are Barefoot or Minimalist Shoes: the Philosophy
The core philosophy of barefoot shoes revolves around reconnecting with the natural mechanics of our feet, embracing and empowering the foot’s natural function and full spectrum of capabilities. Unlike traditional shoes, barefoot shoes enable us to feel, as closely as possible, the sensation of walking or running barefoot. This promotes a more natural and efficient gait, and comes with a long list of benefits many have experienced and shared. Transitioning to barefoot shoes also requires patience, but we will get to that later.
Key Features of Barefoot Shoes
Zero Drop (no heel rise): When we have no shoes on, we don’t walk around with something attached at the bottom of our heels, distancing us from the ground. If a shoe has a heel rise, it isn't barefoot.
Thin & Flexible Soles: Thin soles reduce the distance between our feet and the ground, allowing for better sensory feedback and improved proprioception (our body’s ability to sense movement, action, and location). An ideal sole is not only thin but also flexible, so that your feet can move naturally.
Wide or Foot-shaped Toe Box (spacious): Unlike the narrow confines of traditional footwear (triangular shaped, pointed toe box), real barefoot shoes provide a spacious toe box. This design gives our toes the opportunity to splay naturally, contributing to enhanced stability and balance. A word about shoe width, because this is incredibly important - having a shoe with the right width is equally important as choosing the right shoe length.
Lightweight: Barefoot shoes are super lightweight, they don't hold you back and don't make you lift or carry almost any extra weight.
Secure Feet: Feet are secure in the shoe, not loose or swimming inside it. When feet are not secure inside shoes or flip-flops, we move and walk differently than what is natural to our body. With barefoot sandals and barefoot shoes, your feet are secure.
Potential Benefits of Wearing Barefoot Shoes
Strengthening Foot Muscles: Minimalist shoe designs encourage the engagement of our foot muscles, reportedly leading to increased strength and flexibility. I can honestly say I have noticed a huge difference in my feet, they are much stronger and more mobile - I have been wearing barefoot shoes only, for about two years now.
Enhanced Sensory Perception: Thin soles heighten our awareness of the ground, improving balance and coordination through better sensory perception. If you are curious, look into proprioception to appreciate it a bit better, take a look at the resources section.
Want to know more?
Transitioning to Barefoot Shoes
If you are new to barefoot shoes, a gradual transition is key. Especially when it comes to running, I advise you to do a bit of research to understand how to adapt your running technique to avoid injuries and improve performance. I started walking in casual barefoot shoes that are very minimalistic - Wildling Shoes - and that felt very good to me, faster than I had expected. Running, however, is another beast. It is taking me a long time to carefully adapt my running technique, but I do have to say I run faster already and I haven't had any injuries. In the process of learning to run barefoot, slow wins the race!
You can start by wearing barefoot shoes for short periods to allow your feet and muscles to adapt, as they will now be required to use muscles and tendons that have likely been dormant for a long time.
Now what? Conclusion
There are tons of helpful articles and videos online about the benefits of wearing barefoot and minimalist shoes - if you are online, you have access to all the information you can possibly want. I wanted to give you a little taster but in the future, I might write in more detail about the benefits of wearing barefoot shoes and how to transition to barefoot shoes safely. For now, I want to keep this post as short as possible but to not leave you empty handed, you can find some educational resources below.
Barefoot shoes are much more than a trend, they bring a shift towards appreciating the natural form and function of our feet. They bring the opportunity to experience footwear that is designed to keep our bodies strong and healthy. Do your research, search for the shoe shapes that suit your feet best. I believe if you take a slow, well educated, step-by-step approach, you can’t go wrong with barefoot shoes.
Resources
How to walk barefoot - Xero Shoes
What are barefoot shoes? Are they right for you? - Ahinsa shoes
What are barefoot, minimalist and zero drop shoes? - Vivobarefoot
Proprioception - Physiopedia
What is proprioception? - WebMD
Proprioception: Making sense of body position - Sports-health
Benefits of Barefoot Shoes | The Problem with Modern Shoes - informative video, under 5 minutes
Shoespiracy - short documentary, under 5 minutes
Shoespiracy (Extended cut) - short documentary, under 9 minutes
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