Exercise

Are barefoot shoes really better for our health?

Barefoot footwear brands seem to be cropping up everywhere at the moment, and there’s been a lot of chat about the benefits of switching to these types of shoes for our long-term health. But, with some pairs costing upwards of £100, are they really worth the investment?

Barefoot shoes (also referred to as minimal shoes) are designed so that the heel and ball of the foot hit the ground at the same level. They’re stripped of the supportive sole used in traditional shoes, and they tend to be a lot more flexible in shape. These types of shoes are designed to mimic what it’s like to walk literally barefoot.

So, what is it about barefoot footwear that’s meant to be so good for us? We speak to the experts to find the truth behind this emerging wellness trend.

Are barefoot shoes better for us?

Rory Curtis researched this topic as a PhD student in the Department of Musculoskeletal and Ageing Science at the University of Liverpool. He says that there’s evidence to suggest that some types of traditional footwear can negatively impact our foot health long-term.

“Our anatomy, and the way that our foot is set up, is to be unimpeded,” he says. “If you break your arm and put it in a cast, you experience muscle atrophy. The same is true, to a lesser extent, when you bind your foot into restrictive footwear.”

Rory explains that the design of women’s shoes can cause particular problems. “The rates of bunions are so much higher in women than in men. Years of wearing shoes that are considered fashionable (high heel, pointed toe), can result in detrimental health impact in the long term.”

Minimal footwear encourages a shift away from shoes that prioritise looking good, to ones that primarily benefit our feet. One way they do this is with a wide toe design.

“The problem with most traditional footwear is that the shoes are too narrow at the front, and many people have simply adjusted to their toes being slightly squeezed, which can have detrimental effects over time,” Ron McCulloch, Consultant Podiatric Surgeon at the London Podiatry Centre. “In barefoot shoes, toes are less likely to be constricted. This makes them particularly beneficial for people with conditions like hammer toes, bunions, or other deformities that require a wider toe box. ”

And it’s not just our feet that can benefit. Studies show that barefoot shoes can encourage a more natural gait, which in turn can improve our posture, balance, and coordination.

What are the cons?

As Ron explains, barefoot shoes might not work for everyone. “Their suitability depends heavily on the individual,” he says. “For instance, if someone is frequently running on hard surfaces like concrete, many barefoot shoes are unsuitable.”

Ron says that he has observed an increasing number of injuries, including stress fractures, in people who run on hard surfaces while wearing minimalist footwear. The lack of support in barefoot shoes means they aren’t able to provide shock absorption. This can be a problem, particularly for road runners.

“Similarly, barefoot shoes may not be suitable for individuals with poor biomechanics, abnormal pronation, or collapsed arches,” Ron adds. “These shoes provide insufficient support for such conditions.”

And what about going (literally) barefoot? As Ron explains, walking barefoot like our ancestors did doesn’t quite have the same effect in our modern world.

“Walking barefoot on hard, unforgiving surfaces is generally not advisable,” he says. “It can increase the risk of injury or discomfort, especially without the natural calluses that our ancestors would have developed through constant barefoot activity.”

Getting started with barefoot shoes

For those of us without any biomechanical issues, we might be curious about giving barefoot shoes a try. But, as Rory explains, it’s important that we take a considered approach.

“Definitely don’t wear these shoes for exercise right away,” he advises. “For people that have been wearing traditional footwear all their life, there will be muscle atrophy. Plus, as we age, our ability to effectively regenerate muscles decreases.”

So, a steady approach would be to avoid wearing these shoes for high-impact exercise (such as running) in the first instance. For those of us with generally healthy feet, we can start off with wearing minimal footwear for general activity.

“Provided the individual has the correct biomechanics and foot type, barefoot shoes can be worn daily,” Ron says. “They only need to be worn for shorter periods if someone is experiencing foot-related issues. For these people, it’s important to build up wear time gradually to allow the body to adapt.”

How to choose a pair of barefoot shoes

When it comes to investing in a pair of barefoot shoes, it’s fair to say there are a few things to consider.

Ron recommends Vivobarefoot as a good brand for people looking to start wearing these types of shoes for general use. The Primus Lite 3.5 shoes are a good introduction. They can help the body adapt to minimal shoes, as they’ll encourage more natural movement.

The Motus Strength shoes, also from Vivobarefoot, are a good option if we’re looking for something with a bit of extra support. These were designed to be used during exercise, such as strength training and CrossFit.

Our Founder Liz is a fan of Bahé shoes, which utilise grounding technology. If you’re a keen runner – particularly on hard surfaces like concrete – the Revive shoes could be worth investing in. They still have a barefoot-style sole and wide toe design, but with a multi-terrain grip on the sole.

For budget-friendly options, Splay Shoes have a lot of good ones to choose from, in a variety of designs. The Freestyle 2.0 Cloud Shoes look like a pair of classic plimsolls, but feature the anatomical toe shape and flexible sole.