Minimalist shoes are designed to allow the foot to function naturally and without restriction, allowing it to move freely and react to the walking surface. These shoes should have a wide toe box, zero drop design, ankle support, and be flexible. Xero Shoes, a well-known brand, is considered the best minimalist running shoes for their overall comfort and value. The Topo Athletic ST-5 is the best minimalist running shoe overall, while the Merrell Vapor Glove is the best value. Arc’teryx Norvan SL is the most breathable, and the Primus Lite III from Vivobarefoot is the best for racing.
Podiatrists recommend barefoot shoes for their ability to strengthen feet and calves. The Vivobarefoot Primus Lite III is the best minimalist shoe overall, with a narrow heel and fan-out towards the toe. Barefoot shoes are designed to encourage a low-impact gait, with a lower heel-to-toe drop allowing for more natural landing on the midfoot or forefoot. Transitional barefoot shoe brands for beginners include Lems, Altra Running Shoes, Joe Nimble, Barebarics, Oesh, Whitin Sneakers, and Saguaro.
In summary, minimalist shoes are designed to provide comfort, lightness, and terrain-specific features, allowing the foot to function naturally and without restriction.
📹 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 …
How to choose minimalist running shoes?
Minimalist running shoes are lightweight, barefoot running shoes, and traditional running shoes, with a heel-to-toe drop being a key difference. A 2016 study found that minimalist shoes are 9. 2 times more likely to cause forefoot or midfoot strikes, which can improve running efficiency. Minimalist shoes have less cushioning, requiring runners to rely on their foot strength and muscle tissue for cushioning. A 2019 study found that wearing minimalist shoes for six months increased foot strength by 60%.
Traditional running shoes, on the other hand, offer more stability and arch support, making them suitable for runners who prefer more support, are overcoming injury, or have foot conditions like flat feet or overpronation. It is essential to make the change slowly and choose shoes that suit your feet and terrain.
Should you walk in minimalist shoes?
Minimalist footwear provides protection against a number of potential hazards, including high temperatures, sharp objects, fungal infections, and areas where footwear is required. Walking barefoot is an enjoyable activity that can lead to the discovery of new surfaces that serve as natural foot massagers. This practice is an effective method for maintaining good health.
Why don’t podiatrists recommend barefoot shoes?
Dr. Richard Blake, a sports medicine podiatrist, advises patients to assess their biomechanics to determine if their feet are stable enough for barefoot running. However, he notes that many feet are unstable, making it difficult to recommend such an activity. Dr. Romansky and Dr. Kevin Kirby, both DPMs, do not recommend barefoot running or minimalist shoes for patients or athletes starting or restarting an exercise program. However, Dr. Kirby does suggest that barefoot running is a reasonable way to train for running on a part-time basis as long as it is performed on a safe surface.
He also notes that there is an extra risk of stepping on sharp objects with barefoot running. Dr. Kirby is more likely to recommend occasional barefoot running to more experienced runners for more training variety and to help refine their running form. Dr. Doug Richie, Jr., DPM, says that most patients have no interest in running barefoot and view the movement as a silly fad with potential dangers. However, some patients ask about switching from stability running shoes to minimalist running shoes due to boredom, advertising, internet chatter, performance improvement, or a persistent injury.
Do you wear socks with barefoot minimalist shoes?
Barefoot shoes are not restricted to wearing socks, but rather focus on providing a feeling similar to barefoot running. They aim to minimize the foot’s natural freedom of movement, often referred to as a “minimal shoe”. A good barefoot shoe should have zero drop, meaning the heel of the foot is not lifted up or elevated, and the sole has the same thickness along its entire length, ensuring the entire foot is flat against the ground, similar to going barefoot. The term “barefoot shoe” is often used to describe conspicuous toe shoes, but it is important to understand the specifics of a good barefoot shoe.
How do I know what shoes are right for me?
To find the right shoe for you, start by having your foot measured by a professional at a shoe store and remeasured every few years. Try on different brands and styles to find the one that feels most comfortable for you. Avoid shoes with a narrow toe box and a finger-width gap between your big toe and the shoe’s edge. Stand up and walk around in the shoes to see how they feel when your foot lies flat.
Shoes don’t last forever, so upgrade them when the bottom texture wears around the heels or balls of your feet. When you throw away old shoes, use this as an opportunity to try on new brands and styles. In some cases, your tried-and-true favorite may still be the right shoe for you.
How to choose the right kind of shoes?
Shoe shopping tips include selecting shoes that feel right, shopping late in the day when feet are slightly bigger, having both feet measured while standing, and choosing shoes that suit their purpose. Wearing inserts specially made for your feet can help protect your feet from repeated stress. A shoe that doesn’t cover the outline is a bad fit. To get a good fit, know your foot shape by placing your foot on a piece of paper and tracing around it. If you have a foot problem like a bunion, such as a bulge on the side of your big toe, you can test the shoe’s fit by placing your foot on a piece of paper while standing.
Are minimalist shoes good for everyone?
Minimalist shoes may not be suitable for everyone due to their forefoot or midfoot striking, which can strain the Achilles tendon and may lead to injury. Additionally, those with plantar fasciitis, tendinitis, flat feet, bunions, or hammer toes may not benefit from minimalist shoes. Before deciding to switch to minimalist shoes, consult your doctor or podiatrist. When choosing minimalist shoes, consider the surface you will run on, the desired amount of cushioning (barefoot or minimal cushioning), and the shoe’s fit. A good shoe should fit well from the start with no breaking-in period. Consult your doctor before
trying minimalist shoes.
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.
What are the negatives of barefoot?
Walking barefoot increases the risk of athlete’s foot, a fungal infection that affects the skin of the toes and feet. This infection can develop on surfaces with fungal spores, such as swimming pools, public bathrooms, and gyms. Walking barefoot also increases the risk of infections, such as hookworm infections and diabetic foot disease, as contaminants can penetrate human skin. Additionally, walking barefoot increases the risk of injuries, such as broken glass or sharp rocks, as well as infections. This can lead to arch issues requiring arch support. To learn more about walking barefoot and proper foot care, schedule an appointment with a chiropractor in Gig Harbor, WA, at 253-254-5653.
What are the disadvantages of minimalist shoes?
The lack of cushioning, limited arch support, and sensitivity to cold inherent to barefoot shoes render them uncomfortable on hard or uneven surfaces. It is possible that they may not provide sufficient support for individuals with specific foot conditions, particularly those with flat feet or high arches. Furthermore, they may not provide sufficient insulation in cold weather and may present difficulties on rough or rocky surfaces.
📹 What Barefoot Minimalist Shoe is best? (The SHOES we wear)
We have been testing out a lot of barefoot-style minimalist shoes and we want to give our reviews of which shoes are best and …
My mom never allowed me to be barefoot, so I develop lots of issues with my feet, I entered martial arts and realized I had a huge problem, I got the Vibrant 5 fingers and started walking barefoot as much as possible, working on extending my fingers(for that the shows were awesome) and now I have strong healthy feet🙌🏻
My favorite are the Vibram Five fingers. I love that I have the feeling of walking barefoot . And the toes are spaced apart and not squished together. When I hike in my Vibrams it’s like acupressure treatment for my feet. At the end of my hike my whole body feels more energized and alive. It’s amazing.
I use the Xero street runners($120) to run urban terrain, do handyman jobs, driveway car repair in the same pair of shoes. I’ve worn them everyday for a year now, they are starting to look old but not a single hole or tear anywhere, not even the outside after dragging it on concrete. The sole just started to wear thin in the front. It has the most dense tread I’ve ever seen but still flexible. Have the $89 pair too that I’m going to give a try once these are completely shot. A few times while walking on concrete or pavers for days at a time on vacation I put a second pair of insoles in and it was a great fix. Also, I used the Altra Trail Runners for Lawn Care, they were very comfortable but wore out pretty fast in that daily usage environment, they also did not have much ground feel due to the huge soles and the treads wore out before my eyes. I would stay away from them if you expect to be on concrete every now and then. I’m trying out the Xero trail runners this lawn season. I put 2 insoles in and so far I can tell they are much more durable and way more responsive to the ground than the Altras. The dense tread feels more like a baseball cleat but the double insoles make it work. Thanks for the articles!
Turning 50 on Monday has made me rethink a lot of things and foot health is one of them. I’m barefoot around the house and while working out. Wear the traditional Converse in public and trail runners while running. I’ve heard a lot of great things about Xeros and the Forzas look great. Actually, as I’m a size 11, I like both the Forzas and the Feiyue shoes. If I’m lucky enough to ‘win’ either would be great! Unlike a lot of minimalist shoes, these don’t look too nerdy lol.. Your articles are super informative and entertaining, you guys are great! Moving into the next phase of my life I’m making my body “more”…to be comfortable and feel better. I’m following your paths as a great example, although a later start, its a good path and mindset. Thanks fellas, keep up the great life!
Love to try the Xero Forzas in 9.5! I’ve been wanting to start wearing minimal shoes, but haven’t pulled the trigger yet! I’m in my late 30’s now and starting to feel aches in pains in my legs and back! Just started following you guys and have been really into stretching and getting myself flexible and feeling better physically!
You set a great example for guys and I follow you. I’m a nature painter of waterfalls and brooks and oceans, to help promote preservation of these exceptional elements we depend on. I’m on my first barefoot shoe from a running store in Brevard,NC near Lake Glenville I live on. I’ll hike to these waterfalls on trails and cross boulders and want to feel strong and natural in my searches. Setting a good example as a man physically and expressing emotions, is part of my mojo. Pitch in and get something done to better ourselves. Barefoot helps you feel the earth.
I started with the five finger shoes years ago. Loved them but my husband hated them haha I started wearing Xero many years ago and have a bunch of pairs of their runners and sandals. Love them! I ordered some ZAQQ from Germany because I wanted some dressier shoes and I’ve been living in the knee boots for a month while I’ve been traveling Europe. I’ve hiked up and down hills, run through train stations and airports and they have been super supportive without crushing my toes. Plus they look great for work. I also have a pair of SOQQs from ZAQQ and they are super comfy. I wear those when I’m just out and about.
Great article. I’m a huge fan of the Xero Denver Leather winter boots. Feels like you’re wearing a thick pair of socks. So comfortable. Happy with all of my Xero purchases, even the Z-Trek sandals feel great. I am a VFF fan too. I started my minimal footwear changeover with them. I have all black Vivo’s for casual/almost dressy wear and like them a lot too. Thanks for helping to spread the word on improving our foot health. If we could only get one of these companies to produce a safety work boot/shoe then all of our bases would be covered!
Hi there ! Big Vibram Fivefingers nerd here 😆I’ve been wearing them for years, as well as different models from Vivo. I’d say their biggest advantage of the toe separation is it actually gradually reverses the toe compression you get from wearing regular shoes. Also I really get the sensation of gripping the floor to a larger extent than with other barefoot shoes. I’d say another advantage (could be considered a drawback) is that people ask about them, and you get to spread the message about barefoot shoes ! 😉
Thanks for the honorable mentions. I’ve come to realize that I love the zero drop and the wide toe box for minimalist shoes, but I cannot mentally stand the constant input of the ground. At home, I go barefoot, in the house, on the grass, on the driveway etc, its fine because I can always move to another surface if another, if the input from one is getting too much. But I know that I could not at work, so the two that you mentioned with more cushion sounds like a great idea.
I love my Vibrams. I don’t wear them all the time but I do wear them a lot. I’ve ran in them, did mud run and obstacle course races with them. They are my favorite to ride my Onewheel with too. I’m sure they can look nerdy because of the individual toes and such but I think having the toes separated really help keep them tight to my feet like a glove which I appreciate. Now that the weather is getting warmer I plan on wearing them much more.
Early adopter of the 5 Fingers. I love them because they literally fit like a glove, hug your feet and toes like no other shoe. Typical for me, I’ve been an early adopter on most things physical including kettlebells. Great review guys. I may look at the Lems. I have the Luna Flaco winged and yes lol, my daughters have busted my chops wearing the Jesus sandals and suggested they’d go well with a sun dress. Not a good look for a bald bearded man. 😂😂
I use my five fingers for hiking. That’s so awesome! They have a pretty rugged sole with lots of profile, for grip. But you would still feel every gravel on the path. I use them even if I carry load like a backpack. Keep an eye on how you use your fore foot especially when going downhill. Use the build in suspension system aka your leg to absorb the energy with a bent knee, a mobile hip and with the ball of your feet touching the ground first. Make sure you practice going hiking with these and keep more stable shoes with you, so that you don’t face yourself with all the way back and tired feet with no alternative.
I own the Lem’s Primal 2s in all colors. But I think the Primal Zens for HIIT Jump roping(Crossrope) & Burpees are a little better!for me personally. I’m 18 months into Barefoot shoe journey and at 65 find it very uncomfortable when wearing traditional shoes. I don’t wear them anymore and the chronic foot and toe issues that were forerunners of leg & knee problems have dissipated significantly.🙏🏽
I’ve been wearing minimalist shoes for month now and I love’em so much. My foots feel stronger then ever. I would like to have a second pair for sports and I am a student so I am prettx low budget so I love too win the Xero minimalist shoes. Thank you guys anyway, I’ve been following u for only a few weeks and your content is great.
Innov8 use to be a great minimalist shoe brand. They lost there way over the years and mostly went the high stack route but kept a few good ones like the x talon series, which are my favourite for running when its slippery. x talon 195 and f lite 195 for me are great. Like you mentioned in the article, people thought they could transition to barefoot/minimalist shoes straight away, got injured, and blamed the shoes. after a lifetime of your feet being babied by “conventional ” runners, its completely normal to take 6months to a year to transition. Great summary article guys and yes the Vivos are so expensive, but all shoes are in Australia
I wear the Vibram FiveFingers!! Initially my goal was to increase strength and mobility in every toe joint because I was about to start a new business where I use my feet in VERY dynamic ways. Then over the years I realized they’re a great water shoe, and way cuter than most water shoes because most of them a pretty ugly anyway. And it also turns out they’re great for hot yoga! I get SOAKED in sweat from head to toe, and end up slipping and sliding all over the place. But not anymore when I wear my Vibran toe shoes! I can totally see them doing great for the Dirty Dash as well, but I don’t wear mine for that because they’re light green and it’d probably ruin the color. But if they were black I so would!
Vibrams are the only “sneaker” I’ve bought for the last decade. I can’t say enough positive things about them! They’re a wonderful break for my feet from walking in steel toe boots all day at work. They’re breathable for hot days and keep your toes properly spaced. I’m not a big fan of their newer, thicker-soled designs, but I’m glad they’ve kept the classic and KSO. They also last quite a while, especially for how thin the soles are. I know they look weird, but once you get used to them, nothing else comes close.
I off with a pair of hand-me-down five-toe shoes. I loved the feel. Chronic knocks on the looks from others. When they wore out, I was hooked. I got a pair of Xero Prios and loved their “solid” feel and started to wear them everywhere. I also bought a pair of Vivo waterproof, insulated hiking boots for winter wear. I didn’t want to wear the Prios while doing home remodeling, so I bought a cheap pair of Saguaro shoes. I LOVE them! They are super wide in the toe box and feel like I’m wearing socks. Two issues with them. The soles do wear quickly. AND, I cant stand wearing the Xero or Vivo shoes anymore. They feel too constricting and hurt my pinky toe that just wants to spread out and move! I’m buying more Saguaros. $40/pair. Love your content! Thanks for helping me get this 50+ year old body in the best moving condition of my adult life!