Barefoot shoes have gained popularity in recent years as a way to strengthen foot muscles and arches. The term “barefoot arch support” refers to allowing your arches to gain support and cushioning. Minimalist shoes don’t typically offer as much or any arch support or cushioning as traditional runners, but they can be beneficial for flat feet, high arches, plantar fasciitis, those who spend long hours standing, and more.
Barefoot shoes aim to replicate the sensation of walking or running barefoot, allowing your feet to move more naturally. Topo Athletic ST-5 is a great choice for natural movement, while Merrell Vapor Glove is the best overall shoe. Arc’teryx Norvan SL is the most breathable and best for racing. Nike Air Max is the best overall shoe for arch support, while New Balance 327 is the most stylish and best for plantar fasciitis.
Barefoot shoes are designed with minimal cushioning and no arch support, encouraging your feet to move more naturally. Barefoot shoes like Vibrams and Zero Drop offer zero to minimal padding so that you have full contact with the ground. They do not have arch support because they are designed to let your feet move freely and naturally.
Mimal shoes do mold to your arch, but no support is offered. The Merrell Barefoot is a popular choice for those looking to strengthen their feet without relying on external support.
📹 The TRUTH About Arch Support
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Can barefoot shoes have arch support?
Barefoot shoes are designed with minimal cushioning and no arch support, allowing your feet to move naturally and work as they were intended. This design can improve balance and posture by mimicking the natural gait of barefoot walking, potentially reducing the risk of foot and joint problems. Sensory feedback from the ground can improve proprioception, helping you adapt better to different surfaces and potentially reducing the risk of injury.
Barefoot shoes also provide increased foot strength, as they require more effort from your feet, leading to stronger foot muscles and greater flexibility. However, if your feet don’t rise to the challenge, they may suffer from greater wear and tear, leading to a “trickle up effect” through weight-bearing joints.
Shoes with arch support are ideal for individuals with flat feet or low arches, providing additional support and stability. They help control excessive pronation, which can lead to serious problems in joints, maintaining proper alignment of the feet, preventing overuse injuries and reducing the risk of pain and dysfunction in the feet, knees, and lower back.
Current arch-supportive shoes often feature extra cushioning in the heel and forefoot, making them ideal for people who spend long hours on their feet or engage in high-impact activities like running and walking. They can also provide relief from specific foot conditions like plantar fasciitis, shin splints, knee pain, hip pain, low back pain, or Achilles tendonitis.
In conclusion, barefoot shoes offer numerous benefits, including natural movement, improved balance, sensory feedback, increased foot strength, and comfort and support.
What are the side effects of barefoot shoes?
Barefoot shoes can cause pain or injury, especially if the feet are not anatomically able to manage the stress. For instance, if you have Structural Hallux Limitus and your big toe joint cannot bend much, barefoot shoes may force your toe to bend, leading to pain and swelling. A stiffer sole or rocker sole may be more appropriate. Consult a Podiatrist for advice on the best footwear.
An adjustment period is required as your feet adapt to the new style of movement, which can lead to discomfort and potential injuries if not approached gradually. Most manufacturers offer transition period information on their websites.
Barefoot shoes lack cushioning and support, providing less protection from sharp objects, rough terrain, and extreme weather conditions. It is essential to consult a Podiatrist before transitioning to barefoot shoes to ensure the best fit and comfort.
Who should not wear barefoot shoes?
Minimalist footwear is a significant contributor to foot injuries, especially in individuals with overweight, detrained, or underlying structural or functional limitations. These conditions, such as metatarsal stress fractures, plantar fasciitis, arch strain, posterior tibial tendonitis, Achilles tendinopathy, and calf muscle strain, may not respond to minimalist footwear, especially if overused. The increasing popularity of minimalist footwear among the general population is increasing the presentation of these injuries, particularly heel pain.
However, there are some cases where minimalist footwear can be beneficial. For instance, they encourage a different gait pattern, allowing the wearer to land on their forefoot rather than their heel. This increases stress through the ankle joint, Achilles tendon, and forefoot, but also reduces forces through the knee joint. Studies have shown that after six months of use, knee pain and overload reduced in elderly women with knee osteoarthritis, and overall functional capacity improved. Therefore, it is crucial to select shoes that cater to the specific needs of the person, considering their biomechanics and lower extremity structure.
Who shouldn’t wear barefoot shoes?
It is recommended that individuals with Ehlers Danlos syndrome/severe hypermobility, rigid musculoskeletal deformities, pre-existing foot conditions, and peripheral neuropathy seek the guidance of a qualified professional prior to the purchase of barefoot minimalist footwear.
Who should not wear minimalist shoes?
Barefoot shoes may not be suitable for individuals with severe hypermobility, rigid musculoskeletal deformities, pre-existing chronic foot conditions, or peripheral neuropathy. It is advised to consult a professional before trying barefoot shoes, as it can be a significant change. While most healthy individuals can adapt to barefoot shoes, those with these conditions should consult a professional. However, minimalist shoes can be beneficial for some individuals, but they may need assistance with the transition.
Can zero drop shoes cause plantar fasciitis?
The use of zero-drop shoes has been demonstrated to assist in the prevention of plantar fasciitis by facilitating the strengthening of foot muscles. However, it is important to note that these shoes may potentially exacerbate existing symptoms. Additionally, they facilitate the restoration of typical foot functionality in individuals with flat feet. Nevertheless, in the event that JavaScript is dis
abled or blocked by an extension, or if the browser in question does not support cookies, the aforementioned symptoms may be exacerbated.
Why do podiatrists not like zero drop shoes?
Walking with minimal support on hard surfaces can cause significant stress to the foot and the rest of the body. This imbalance can lead to underlying foot deformities such as bunions and hammertoes, as well as painful conditions like arch/heel pain, shin splints/Posterior Tibial Tendonitis, and Achilles tendonitis.
Advocates of minimalist shoes argue that they reduce joint stress, but this is not entirely accurate. A study by the British Journal of Sports Medicine found that runners training for a 10k race with minimalist shoe gear had two to three times more injuries compared to those in traditional supportive shoe gear.
Runners with poor foot structures, such as flat feet, are at an increased risk of developing musculoskeletal injuries when using minimalist shoes. Overpronation, which occurs when arch collapses abnormally long during the gait cycle, can lead to injury or other foot problems such as plantar fasciitis, bunions, tendinitis, stress fractures, calf pain, and shin splints due to the lack of support these shoes offer.
Midlifers who have been running with minimal shoe gear since childhood may have increased musculature and osseous callus formation in their feet, which may enable them to withstand the impact of barefoot running with less risk of injury. However, this is not the case for most people.
Do barefoot shoes cause plantar fasciitis?
Barefoot shoes have several drawbacks, including a lack of cushioning, which can lead to significant stress on muscles and bones in the foot, ankle, knee, hip, and sometimes the spine, resulting in common injuries like stress fractures and Achilles tendonitis. The plantar fascia, a band of connective tissue on the underside of the foot, is also not protected by most shoes due to their rigid sole, which can lead to Plantar fasciitis.
The skin on the sole of the foot is more likely to blister using barefoot shoes, as most shoes have made the skin less durable to contact friction with the floor. Going barefoot immediately can be painful unless the feet are weathered enough to build a callus.
The typical design of barefoot shoes is a wide forefoot space, which is ideal for flat-footed or naturally wide feet. However, narrow feet may not feel secure and move around within the shoe. To ensure a secure fit, it is best to choose brands with shoes that form around the foot better.
Several brands offer barefoot shoes that best suit your feet and provide comfort. Some popular brands include Barefoot Shoes Australia, Vivo Barefoot, Xero Shoes, and Amazon.
What are the disadvantages of minimalist shoes?
The lack of cushioning in barefoot shoes makes them uncomfortable on hard or uneven surfaces, thereby increasing the risk of injury from stepping on sharp objects. Furthermore, individuals with specific foot conditions, such as flat feet or high arches, may find them inadequate.
Are zero drop shoes good for arch support?
Zero drop running shoes have a 0-millimeter heel-to-toe drop, allowing for a more natural stride and better ankle support. They promote a forefoot or midfoot strike, reducing joint impact and injury risk. These shoes can be worn for various activities, including racing, hiking, weightlifting, and trail running. To find the best zero drop shoes, podiatrists were consulted, and dozens of shoes from top brands were researched at different price points.
Seven pairs were wear-tested in regular running routines, evaluating fit, cushioning, comfort, responsiveness, stability, and overall value. A doctor of physical therapy and an RRCA-certified running coach from the Review Board reviewed the article for accuracy, shopping for zero drop shoes, and safety. To get started with zero drop running shoes, experts provide tips on how to shop, shop for shoes, and run safely.
Do podiatrists recommend barefoot shoes?
Barefoot shoes are gaining popularity as they offer the benefits of going barefoot while still providing the protection of a shoe. While podiatrists recommend barefoot shoes for certain groups, they are generally better for casual activities, especially for those new to wearing them. The trending style of “barefoot shoes” is taking a step back from the more popular maximalism of extra plush, cushioning, and large soles.
The popularity of barefoot shoes is partly due to the minimal and more “natural” feel of the shoes, which appeal to people who appreciate the benefits of going barefoot while still offering protection.
📹 Barefoot Shoes Explained | Physical Therapist Perspective
You might be wondering what the point of barefoot shoes? Or maybe you know why, but you want to go a little more in depth …
Man I have had orthotics since I was 11 years old.. I’m 33. I have a family history of very high arch and need support for them otherwise I can’t do much athletics if any at all. I think you should try to emphasize that this is for a standard issue foot not a fundamentally flawed one. If I don’t sport these daily I will have the worst knee ankle and back pain. I love the website man and appreciate everything you do, but this isn’t a cookie cutter solution for everyone. I would even go so far as to be the experiment you can use to document this transition if it would be possible for me. I have had a life long problem finding shoes I can insert them into and not being embarrassed by my hammer toes 😂
I definitely agree with what you’re saying but I personally feel it would be beneficial to explain that this DOES NOT apply to everyone. Insoles are used in a large variety of foot dysfunctions in which can be weaned off but may be beneficial for the initial healing process and distribution of pressure throughout the entire foot. It is IMPOSSIBLE for a lot of medical conditions to revert the foot back to its “normal function” just through foot strengthening and thinking that barefoot activities will assist in regaining that “origin” of appropriate foot function. Barefoot training/running/functional activities definitely has its benefits, however we were never meant to run on concrete surfaces. Im a podiatrist and time and time again I have patients who come to me with a wide variety of diagnostically sound foot pain due to all these barefoot activities. It is WRONG to downplay the usage of supportive footwear in many cases.
I am from Germany, I had a lot of doctors and physios recommending me arch supports because I have flat feet and pain. I threw them away and started using barefoot shoes. my pain is almost gone, I only use them for heavy exercise now. I cannot believe that such a big mass of doctors know so little about this topic.
How can you treat post tibial tendonitis without arch support? I was told by my primary and also by my podiatrist that long term treatment with arch support was basically the only thing that can be done. I have custom orthotics and they fixed the problem 95%+ of the time. The only time it happens now is on long steep hikes where my foot is constantly placed in flexion and different angles. Prior to arch support it would happen after just a short mile walk.
I think that each form of correction, whether is through therapy or the use of orthotics, should be highly individualized. Each individual is different and so is their anatomy and its mechanics. It is great, however, that we have plenty of these tools and exercises available for us to use. Personally, I use insoles when I run and I still do. I also have been doing strengthening and mobility on my weaker right leg, ankle and foot. Both have helped me greatly.
For everyone saying they are different and need arch support, I would bet that 90+% is because that is what your foot has adapted to after YEARS of wearing unnatural shoes. You need to think about how our feet evolved over millions of years. The modern shoe is only hundreds of years old and is completely unnatural. I don’t argue that arch support helps you IN THE SHORT TERM. It takes a long time to revert back to natural feet. Watch a 2-4 year old walk and run, they can all do it in bare feet because they didn’t f*ck their feet up yet with modern shoes. Toddler shoes are even made in more natural shapes and flat. But then all of sudden we introduce all of this support, heel to toe drop, and cushioning. It’s UNNATURAL. So from kindergarten age to adulthood we take away all of our natural foot strength and depend on artificial support. I understand the caveat of walking on hard flat surfaces. A small amount of support of some kind is probably best, but still not the overly exaggerated shoes we are used to.
I’m an avid follower of Squat U and recently discovering Graham as well. I can 100% attest with this I’m a huge fan of barefoot shoes and out of curiosity I tried an insole and it’s the worst feeling ever I tried to walk it for 10mins and my mid foot felt weird. Never I will try that again anyway more power to this website and to Graham.
I currently work as a sales assistant at a shoe shop. All of their shoes have arch support and it’s their whole marketing strategy to be “anatomical” and “supportive”. I am a recent marketing graduate but before marketing college I was on engineering college (changed my mind about that one and went for marketing). And my feet started to hurt soo bad wearing their shoes, (I have to wear them at work because it’s part of the uniform). So the other day I was there wondering why my feet hurt so much, then I remembered the engineering behind of arched bridges. Then I was like “dammm these shows are actually bad for my feet, because I have healthy feet with good arch already, so instead of using the arch on my feet to distribute all my weight well throughout my feet, this is actually ruining that process! And putting pressure on the middle of my feet! Now I still have to wear them at work because it’s mandatory, but they make my arches soo sore and swollen! But I go straight to my very flat shoes whenever I get the chance! Anyways hopefully I can find a new job in my area soon and leave the job in the shoe shop so that I won’t need to wear these shoes that hurt my feet anymore!
Oh boy… You need to be careful! …Especially when you claim to be revealing ‘the truth’ about arch support. There is a huge misconception out there that the use of orthotics is solely about the feet. Love your website, but you need to talk to a Pedorthist my friend. You are missing out on the big piece about lower-body biomechanics and the angle at the ankle joint – which the use of orthotics can help correct. You didn’t claim to be undertaking a comprehensive study of the merits of orthotics, but then again, you didn’t provide the caveat that you were taking a narrow and selective approach to the argument for orthotics either. The arch argument alone is not enough to throw the concept of orthotics in the garbage.
As someone who’s a Veteran Personal Trainer with 1000s of hours of research as well as someone who’s read your Squat Bible 4 times and really respects you I have to state that your wrong on this one. I have suffered from extreme high arches all my life that had affected my running, walking, rope jumping, Squats, Lunges etc for years. Over 30 years. I have trained to a high level of fitness in my life (especially in running) and have avoided arch supports for those 30+ years. Unless you have high arches you cannot comment ultimately how it impacts your balance, power drive and support or stability. All my life I have struggled terribly because of my high arches (with zero support) that makes running faster incredible hard compared to a more normal foot. You have no stability. Drive. Weak push of or rebound. It’s like all efforts wasted while less fit people over take you. Including clients who are less fit. Also comparing a biological and mechanical limb to a Roman Arch is ridiculous. A bridge or building is a static weight bearing load displacement. The foot transfers motion forwards to which a high arch dramatically reduces efficient roll and less contact for power transfer or purchase/ balance. Not comparable. Recently I have just started using supports which has helped reverse somewhat the massive handicap high arches create. Running with high arches is 20-40% harder than an average foot. As someone who’s lived it both with years of studying biomechanics in sports and running (including your knowledge) you are wrong on this broad claim.
I’m coming off Bunion surgery and this article (like a lot of your others) have helped me to change the fundamental understanding of how my arch was working and that’s even knowing a little about anatomy… this knowledge alongside my rehab PT has helped me to finally have no plantar fasciitis pain after dealing with it for over a decade.
If you already have plantar fasciitis, then using an insole for arch support is very important for the recovery process and pain relief. It’s also beneficial to use a very firm and solid shoe with a wide toe box rather than a minimal/flexible shoe like they suggested here. The advice in this article has some caveats that go along with it, and this advice isn’t for everybody.
Dear @squatuniversity I wonder if you could make a article for someone like myself who is a beginner and has no clue over which exercise to do. Of course I want some recommendations program over what you think could be a good start so after some time you can make those harder exercise. So far I only know push ups are good way to build muscles strength.
It’s a misnomer that “orthotics” are trying to support and push up the arch! They are mostly trying to stabilize one end of the arch…the proximal end, so it can support the rest of the arch on its own. And if you don’t have any problems with your feet, then go ahead and follow all this “advice”, otherwise talk to someone who specializes in lower limb biomechanics and gait analysis.
The arch argument is invalid since your feet muscles stretch and move (thus the sides of the arch moves). Saying what you are saying, you can just use the flattest shoes possible (e.g., Vans). I wore Vans exclusively for years cause I liked the fashion. Then one day, I could not take the pain anymore and had to get some shoes with support. Bad advice.
I love your content! Always very informative and well presented. If I may make a suggestion, the software blur added to this article is really unnecessary. I kept getting distracted by seeing the trees get more in focus the further away from the camera they got, which is really the opposite of what our brains would expect. Maybe there is a reason for the blur that I’m missing? Anyway, I’m grateful for your articles regardless. Thanks for sharing this!
Humans are pretty much the same. This whole “everyone is different” stuff is relatively new. It’s astounding how many young people here are arguing that they NEED arch support. The guy here is taking the time to help you. For FREE. If you need arch supports now, you won’t be walking easily when you are my age. Shake it off. I wore arch supports in my 30s because all the “expert” doctors, some of whom were on the staff for the US Wrestling Team. They were wrong. The antibiotics I’d taken had weakened my connective tissue (there are many lawsuits regarding this, google lawsuits and antibiotics to see if you qualify), so my feet hurt. Another problem was the shoes. You need to get wide toe box, zero drop shoes: Vibram five fingers, or just DIY moc. And supplement with bone broth, etc — see the LA Laker’s diet that rehabbed Kobe.
This stuff is true only for daily activites. Once you move into overuse territory (like, walk 30-40k a day, im not even talking run, or physical job with 12-24 hour shifts, like that at oil rigs or just general construction), drop, support, cushion becomes much, much more important. Some people manage without them, but well, 0,1% do many impressive things.
You guys hammer on arch support too much, yes they’re pointless for people with normal arches in their feet but for anyone with unusual foot shapes, specifically flat feet, no arch support can cause back pains, and various walking problems, that being said, normal off the shelf arches will do just fine, don’t go for custom, they’re expensive and no more effective, find a cheaper one that suits you.
I believe the theory as an engineer, but can I ask why y’all are walking so awkwardly throughout this article? Legs look spaced wider than hips, seems like there’s a problem there. Is this caused by lack of support/long term use of barefoot shoes? No hate but genuine question. I recently purchased a pair of Vivos for myself but I’m concerned about long term joint damage to knees and hips without cushioning.
Obrigado por todo o conteúdo produzido ao longo dos anos. Sou um grande admirador do seu trabalho, espero um dia poder conhecer pessoalmente. Diretamente da Amazônia legal. (Thank you for all the content produced over the years. I am a great admirer of your work, I hope one day I can meet you in person. Directly from the legal Amazon.)
Always great content. I agree with this and spend most of my time barefoot (benefit of working from home). I do wear Xero and Topo for athletic shoes. That said I am also a serious skier and ski instructor. Most of the better skiers ski in a very close fitting boot with custom insoles, resulting in a very rigid boot with little room for movement accept for dorsiflection and ability to wiggle toes. Have you looked into ski boot fit and skier performance?
Hello, SquatU, today I tried to hard on my last rep of incline db press and my left shoulder failed at some moment and I dropped the weights, instantly I felt pain on my rear delt and the pain is ongoing. What could be the reason for the pain and what the treatment should be? I have watched your articles covering shoulder pain, but I cant be really sure. Really would appreciate advice!
My understanding is arch supports aren’t exactly for re-distributing your body weight. Those with an imperfect gait can over-pronate, or over-supinate – i.e. during walking the knee isn’t traveling over the 2nd metatarsal, but too much to the inside or outside. In that case arch support may help your body track correctly over your foot. If that’s right, the bridge analogy needs tweaking. Cars and trucks driving over one edge of the bridge would cause twisting & shearing forces, and so the bridge would still fail. A proper arch support would make sure loads are aligned to travel down the middle. Correct me if I’m wrong