Thin soles. No arch support. No extra cushion in the heel. 

Maybe you’ve recently learned about barefoot shoes and the idea piques your interest, but you’re not sure how a shoe could be comfortable without support and cushion.  

Most of us have grown accustomed to these features from years of wearing conventional shoes, so it’s totally normal to have some reservations about giving them up.  

If you want my short answer to, “Are barefoot shoes comfortable?” it’s a resounding “yes!” But if you’re about to try them out for the first time, you’re going to want this longer answer with a full explanation.

Wearing is believing 

Before I do go into all the features and try to explain why barefoot shoes are comfortable, I will say that the best way to answer this question is obtained through firsthand experience.

Wearing is believing with barefoot shoes. 

That doesn’t mean it’s going to be love at first wear for all people though. If you’re starting off with weak feet, you may need to slowly transition. Build up your foot strength before barefoot shoes are comfortable for all-day wear for you. If your feet are accustomed to external support, barefoot shoes can be a wake-up call.

Here’s a helpful transition guide if you’re just starting out with barefoot shoes.  

Stop squishing your toes! 

The most immediate difference I noticed when taking off my conventional shoes and replacing them with barefoot shoes was that my toes were no longer squished together! A narrow, tapered toe box puts pressure on the toes and the toe nails—I always used to have throbbing pain where my shoes pressed the side of my toenail into my skin. 

The relief when I switched to barefoot shoes was immediate! A wider toe box allows your toes to stay in their proper alignment and naturally splay…you’re basically just not squishing them anymore.  

Not only is a narrow, tapered toe box uncomfortable, it’s often the main culprit in painful foot deformities like bunions and hammer toes. People also often see a decrease in toe mobility, and a change in walking gait that can have other negative impacts up the kinetic chain. This is not saying that barefoot shoes are a magical cure all, but many people who have had knee, hip or back pain noticed an improvement when switching to barefoot shoes and working to improve their foot strength and walking gait.  

If you are concerned about any of the other changes, I would try to at least get into a wide toe box as it can have a hugely positive impact on your foot health. 

Can you feel everything? 

The amount of cushion in conventional shoes has gotten out of control. Some shoes look and feel like you’re walking on squishy marshmallows. While we may think giving our feet extra cushion is treating them with TLC, it’s depriving them of sensory feedback and stimulation (your feet have over 200,000 nerve endings—they need to feel something).  

So the answer is yes, with the thin sole of barefoot shoes, you can feel a lot more. But that doesn’t mean it needs to be painful. There is a range of sole thicknesses, so you can still find something that offers the flexibility and feedback necessary for a natural walking gait, but still provides some cushion for comfort.

Start with this list of barefoot shoes for beginners for options that have moderate cushion.  

The benefit of that thinner sole is that you’re now feeling the forces actually at work, instead of unknowingly subjecting your joints to greater forces as you can’t tell how hard you’re slamming your heels into the ground like when you’re wearing a heavily cushioned shoe 

With barefoot shoes, people often tread lighter and make the changes towards a more natural walking gait, which is better for our feet and the rest of our body. 

And if you’re worried about walking on glass or sharp objects, I’ve walked through large cities and traveled extensively in barefoot shoes, and have yet to have anything pierce through the sole of my shoe.  

But what about support?

It’s preached that anyone toddler and above NEEDS arch support, NEEDS ankle support. But several studies show that unshod populations have healthier, stronger feet (1, 2) compared to habitually shod populations. The conclusion is that generally, shoes lead to weaker feet, not stronger feet.  

When a foot is supported and cushioned in a shoe, the intrinsic foot muscles don’t get used as much or in the same ways as when walking barefoot. Just like every other muscle and structure in our body, our foot muscles and structures need to be used to be strong and mobile.    

What about the achilles and a zero-drop sole?

Some people do have a shortened achilles from wearing a raised heel—even most athletic shoes have a heel-to-toe drop of around 10mm. If you have been wearing a shoes with a higher heel-to-drop (including high heels), you may need a longer time to transition to barefoot shoes. Gradually build up your time wearing barefoot shoes until you can wear them all day without and discomfort. 

Studies 

1 D’AoÛt. 2009 The effects of habitual footwear use: foot shape and function in native barefoot walkers. Footwear Science, 1(2):81–94. 

2. Hoffmann. 1905 Conclusions drawn from a comparative study of the feet of barefooted and shoe-wearing peoples. American Journal of Orthopedic Surgery. 

If you came here with the question, “Are barefoot shoes comfortable?” I hope that answered it for you! If you have any other questions, drop a comment below.

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My goal of starting the Barefoot Shoe Guide was to help everyone find a pair of barefoot shoes they love. That includes hard to find shapes, sizes, or styles. If you have larger feet, you may be finding it challenging to find a pair of barefoot shoes in your size. Many brands stop at size men’s US14/EU48. In this blog post, we’ll explore the options available to those with larger feet. 

Note: This post contains affiliate links. This means if you click on one of them, we may receive a small commission at no additional cost to you. Thank you for your support!

FAQ: Are there barefoot shoes in larger sizes?

Despite the challenges, there are brands that recognize the demand for barefoot shoes in larger sizes and strive to be inclusive. Here are some brands that provide options for people with larger feet and go up to at least Men’s US15 or EU49.

These are listed men’s US sizes, but many of these shoes are unisex, so most work for women that need larger sizes too (though you may have to click on the men’s section to see these larger sizes).

Brands that go up to Men’s US15/EU49 

• Feelgrounds 
• Lems 
• Xero Shoes 
• Vivobarefoot  | Code BSG20 for 20% off
• Birchbury | Code KELLY10 for 10% off

Brands that go up to Men’s US16/EU50 

• Altra Running
• Bearfoot 
• Vibram 

Brands that go up to Men’s US17/EU51 

• FeelBarefoot store on Etsy  | KELLY50 for 50% off
• Deliberate Life Designs Sandals | Code KELLY10 for 10% off
• SoftStar 
• Tadeevo | In a “big sizes” section on their website

Custom Barefoot Shoes

Another route to getting barefoot shoes in larger sizes is to order from a brand that does custom barefoot shoes. Here are the brands that do custom sizes.

• Deliberate Life Designs Sandals | Code KELLY10 for 10% off | Running and hiking sandals
• The Drifter Leather | Made-to-order footwear including boots, sneakers and dress shoes
• Gea Soles | Leather boots, dress shoes and sneakers
• Gaucho Ninja | Custom books, including barefoot safety boots. Note these are very expensive, with prices starting over $1K.

Know of another brand that makes barefoot shoes in larger sizes? Let us know in the comments.

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Upon learning about barefoot shoes, you were probably excited to buy your first pair! But you likely quickly realized that it meant navigating how to buy barefoot shoes online. How you had the challenge of finding the perfect without trying on a single pair.  

With so many considerations – including foot length, width, volume, shape – layered with your own personal history and preferences and compounded by the size variations between brands and styles, picking a pair of barefoot shoes online can feel like a complete gamble. (But on that note, you’re going to want to get an accurate foot measurement before you start shopping.)

It can take some trial and error, which is why I try to make the reviews here on the Barefoot Shoe Guide as detailed as possible when it comes to fit and sizing. Using these guides, my hope is that it feels more like making an educated decision versus a complete shot in the dark.  

But, all the advice I can offer still can’t replace the experience of trying a pair of barefoot shoes on in person. Two people with extremely similar feet could still opt for different sizes among the same brand or go for different styles simply based on the personal preference of how they like their shoes to fit.  

Though the landscape of barefoot shoe retail remains primarily online, there are a handful of brick-and-mortar stores that sell barefoot shoes. If you’ve ever typed in “Barefoot Shoe Stores Near Me” on Google, it unfortunately didn’t drop a bunch of pins on the map for an easy day of barefoot shoe shopping.

But while there aren’t many, there are some. Here’s a comprehensive list of stores that sell barefoot shoes where you can try them on in-person. 

Brick-and-Mortar Barefoot Shoe Stores 

I’ve noted the names of the barefoot shoes stores along with links to their websites. I’ve also included whether they are a third party retailer that sells many different brands (which may include non-barefoot shoes too), or a brand store/showroom.

USA 

Ascent Outodoors | Seattle, WA | Outdoor retailer selling brands like Lems, Vivobarefoot and Xero Shoes

Foot Rx | Asheville, NC | Retailer 

Lems | Sold in a number of different retailers. Use the “Find it Locally” feature on each Lems product page to find a retailer near you 

LUNA Sandals Factory Outlet | Wenatchee, Washington | Luna Sandals also sells through a number of outdoor retailers. Us the retailer map on their website to see a list.

Pie Footwear | Portland, OR | Retailer 

REI | Outdoor retailer located throughout the US | Sells Xero Shoes, Altras and Vivobarefoot 

Shamma Sandals | Sold in a number of different retailers. Check out their store located page for an up-to-date list of places to try Shamma Sandals on in-store.

Sierra | Discount Retailer located throughout the US | Vivobarefoot and Be Lenka boots have been found both online and in-store. Sierra is owned by the same parent company as other discount retailers TJMaxx and Marshalls.

SoftStar Shoes | Philomath, OR | Brand Show Room 

Stride Lab | Boulder, CO | Retailer carrying Xero Shoes, Vivobarefoot, Luna Sandals, Skinners and more

Two River Treads | Ranson, WV | Retailer 

Tip Toe Joey | Kid’s barefoot shoe brand based in Brazil. Several children’s boutiques in the US carry this brand including Bella Boo in Lancaster, PA, and Caro Bambino in Santa Monica, CA

Tip Top Shoes | New York, NY | Carries Vibram FiveFingers and Lems along with traditional footwear

Vince’s Family Shoes | Middlesex, PA | Retailer that carries Lems, Xeros and Altras along with traditional footwear

Wildling Shoes | San Francisco, CA | Temporary Brand Pop-up

Xero Shoes | Denver, CO | Brand Show Room 

Canada 

Cool East Market | Toronto, ON | Retailer 

Distance Runwear | Vancouver, BC | Retailer

Sole Freedom (The Foot Collective) | Ottawa, ON | Retailer

Ten Toe’n | Dundas, ON | Retailer that carries Lems, Topo Athletic, and Altras along with traditional Footwear | Shipping also available

UK

Vivobarefoot Concept Store | London

Europe

Barefoot Antwerpen | Antwerp, Belgium

Barefoot Alliance | Brussels, Belgium

Ledereen Loopt, Bruges, Belgium

Barefoot Point | Hungary | Retailer

Barefoot in Berlin | Berlin, Germany |Retailer selling Vivobrefoot, Groundies, Be Lenka and Shamma Sandals

Barefoot Austria | Sankt Andrä-Wördern, Austria | Appointment only. Warehouse store where you can try on a variety of brand. Located about an hour outside of Vienna.

Barefoot You | Stories located in Barcelona and Madrid, Spain

BeLenka Barefoot Store Plan Be | Bratislava and Žilina, Slovakia | Brand Store

Bohempia | Prague, Czechia | Brand Showroom

Estilo Barefoot | Palma de Mallorca | Brands including Ohne Project, Koel, Magical Shoes, Xero, Be Lenka and more

Larouco Shoes | Portugalete, Spain | Retailer that carries brands including Vivobarefoot, Xero Sheoes, Altra, Magical Shoes, Koel and more

NaBOSo | Prague, Brno, Zlín and Beroune, Czechia

Natural Movement | Finland

Mugavik | Tallinn and Tartu, Estonia | Brands including Be Lenka, Peerko, Mukishoes, Groundies and more

VIBE Store in OC Central | Bratislava, Sovakia | Sells Shapen Shoes

Pedipower | Zurich, Switzerland

SHAPEN Store | Bratislava, Slovakia

Schuhe wie Barfuss | Vienna, Austria

Shuz | Lisbon, Portugal

Schritt-fuer-Schritt | Munich, Germany

Sole Runner | Diessen/Ammersee, Germany

Vivobarefoot Concept Stories and Retailers | There are a large number of Vivobarefoot concept stores and third party retailers located throughout Europe. For a complete list, see the Vivobarefoot website.

Wildling | Berlin, Cologne and Engelskirchen, Germany | Brand Showroom or Warehouse store

5dedos, The Minimal Factory | Jaca, Spain

Frequently Asked Questions

Q: When will there be more barefoot shoe stores?

A: That’s a great question, and something I’m sure many of us would love to know. As hard as shoes are to buy and sell online, it’s still can be even more difficult to make the economics of a brick and mortar location work when most people passing by still likely haven’t heard of barefoot shoes. I do see more companies opening up showrooms, which is a good start. Since I’ve started this list, I have been adding to it more and more regularly as barefoot shoes have been growing in popularity.

Q: Is there a barefoot shoe store in New York City?

A: Unfortunately no, there is not a dedicated barefoot shoe store in NYC. Tip Top Shoes is an authorized retailer for Lems, so they may have some models in their NYC store.

Have you visited a barefoot shoe store? Tell us about your experience in the comments! And if you know of any barefoot shoe shops not included on this list, please share!

The post Barefoot Shoes Near Me: Brick-and-Mortar Stores that Sell Barefoot Shoes appeared first on Barefoot Shoe Guide.

This topic always seems to get people fired up. So, should shoes have arch support? Let’s discuss.

First off, this is a general discussion about what most people need. There will always be exceptions. Do some people need arch support? Yes. But do most people need arch support? The research suggests no.

 Having shoes with arch support was something that was taught to me as a child, and I know that’s the same for many others. That’s why so many question why barefoot shoes do not have arch support. As I’ve learned more about foot health and barefoot shoes, I realized the best thing I could do to have health feet is to wear flat shoes. This allows the muscles to work and support themselves.

Most modern conventional shoes have arch support. This means that most people are being prescribed arch support, whether they need it or not. And as they wear this support, they rely less on their own muscles, which weakens their feet…and this ultimately becomes a reinforcing loop where then they need support for their weaker feet. 

What does the research say about arch support?

This study published in Nature found that many people in developed countries that wore conventional modern shoes, meaning shoes with arch support, narrow toe boxes, stiff soles, had an increased rate of flat feet and weakness in their longitudinal arch. These problems were very rare when compared to people that were habitually barefoot or wore minimal shoes. Their results suggested that wearing conventional shoes with arch support is associated with weaker intrinsic foot muscles that may predispose individuals to weaker longitudinal arch and potentially flat foot.

Another study also published in Nature found that normal daily activity in minimal footwear, which again provides little or no support, increases foot muscle strength.

Should you wear shoes with arch support?

The research suggests that arch support is not beneficial for most people.

If you have pain or specific problems, it’s best to get a medical consult, hopefully with a medical practitioner that is focused on restoring your foot function. For some, that could include long term arch support, but hopefully most can restore their natural foot function.

My goal is to have strong, healthy feet, which is why I wear barefoot shoes.

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The terminology can sometimes confuse people, especially as “barefoot shoe” is kind of an oxymoron.

Some people like to separate the range of barefoot shoes into “true” barefoot shoes (those with a very thin soles), and call the shoes with thicker soles or more cushion “minimalist shoes” or “transitional barefoot” shoes.  

Barefoot shoes have a very minimal structure, and they aren’t changing our natural way of movement and walking gait. Here are the main attributes of a barefoot shoe: 

• Wide, naturally shaped toe box 
• Flat, meaning there is no heel drop. Most shoes have a raised heel. This is often referred to as zero drop when people are talking about barefoot shoes. 
• Flexible, so the foot can move naturally 
• Thin sole. This helps the shoe be more flexible and provides better ground feel, so we have better awareness of how we are walking. It’s hard to get the proper feedback from our feet if we have so much cushion. It may take time to get used to thinner soles, so a transitional minimalist shoe may have a bit thicker sole for those that aren’t ready for a thin sole yet. 

These graphics help show the differences between barefoot shoes, transitional barefoot shoes and conventional shoes. They highlight the differences regarding the toe box shape, sole thickness and cushion, toe spring and overall flexibility.

The post What are barefoot shoes? appeared first on Barefoot Shoe Guide.

Toe springs were added to make it easier to walk in a shoe with a stiff sole. But as a Harvard evolutionary biologist found out, making things on our feet isn’t necessarily a good thing.

In this study published in Nature, the researchers observed the foot muscles working less when wearing a toe spring. Over time, this results in weaker foot muscles, and may contribute to common and painful foot problems like plantar fasciitis as other parts of our foot start to compensate for the weakened muscles.

If you want strong, healthy feet, it’s better to opt for a flat, flexible shoes with no toe spring. This blog is full of healthy barefoot shoes that do not have a stiff toe spring (occasionally I’ll share a transitional barefoot shoe like in this post on the best barefoot shoes for beginners that do include a slight toe spring, but I’ll note it).

The term barefoot is referring to how the shoe lets us walk, like when we are barefoot. This means no crutch like a toe spring to help us walk. In a barefoot shoe, you’re going to have to rely on your own foot muscles. But, that mean’s you’re much more likely to have healthy, pain-free feet.

After some wear, even a completely flat barefoot shoe will start to curve up slightly due to the repeated bending occurring at the toes from walking. Some of my most barefoot shoes, like Wildlings or Vivobarefoot with very thin soles still a very slight curve to prevent the front from catching, and from the repeated bending from walking. The issue lies when the shoe overall is very stiff and the toe spring is both stiff and significant such that when standing flat, the toes are still pulled upward.

For further reading, see the article “Your Shoes were made for walking. And that may be the problem” in The Harvard Gazette.

For more frequently asked questions about barefoot shoes, see the FAQ page.

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Learning about barefoot shoes can be overwhelming at first. Often times, it means questioning principles we believed to be true our whole lives, like all shoe must have arch support or that flexible shoes are bad for you. I’ve put together these frequently asked questions from all of the DMs and comments I’ve received, so it’s a great place to start if you’re interested in learning more about barefoot shoes.

This FAQ begins with the fundamental questions about barefoot shoes and tips for picking your first pair, and moves into more specific questions like where to find wide toe box cleats or steel-toed boots.

If you don’t see a question on this list that you’d like answered, please leave a comment at the end of this post.

I. Intro to Barefoot Shoes  

Think of this section as Barefoot Shoes 101.

1 What are barefoot shoes? 

Barefoot shoes or minimalist shoes are terms used for shoes that let us walk and move like we do when we’re barefoot. The shoes have a very minimal structure, and they aren’t changing our natural way of movement and walking gait. Here are the main attributes of a barefoot shoe: 

• Wide, naturally shaped toe box 
• Flat, meaning there is no heel drop. Most shoes have a raised heel. This is often referred to as zero drop when people are talking about barefoot shoes. 
• Flexible, so the foot can move naturally 
• Thin sole. This helps the shoe be more flexible and provides better ground feel, so we have better awareness of how we are walking. It’s hard to get the proper feedback from our feet if we have so much cushion. It may take time to get used to thinner soles, so a transitional minimalist shoe may have a bit thicker sole for those that aren’t ready for a thin sole yet. 

2 What are transitional barefoot shoes? 

A transitional shoe is usually meant as a shoe that has many of the barefoot shoe attributes, but typically has a thicker sole to help those that are starting to switch from conventional shoes to barefoot shoes. Most of us have spent our whole lives in conventional shoes with very thick, cushy soles, so it can be a lot to ask our feet to give that up so quickly. If you are just starting on your transition, the most important characteristics of a healthy shoe are a wide, foot-shaped toe box, and a flat, reasonably flexible sole. 

3 Why do people wear barefoot shoes? 

Many people find barefoot shoes after a search to resolve foot pain or in an effort to live more naturally and in-tune with their body.  

I wear barefoot shoes because they are comfortable and they help my whole body feel so much better. I’m speaking for myself here, but I’ve talked to so many people who feel the same. I found barefoot shoes after a long search for more comfortable hiking shoes and boots. I was mostly tired of my toes constantly feeling squished and my feet feeling achy and sore. When I found barefoot shoes, I realized that most conventional shoes are not foot-shaped, so we’re spending hours and hours every day re-shaping our feet which leads to a lot of problems. Add in elevated heels that throw off our natural alignment, arch supports that immobilize our feet, and stiff soles that limit our natural movement, and we end up with weak feet and the rest of our body working to compensate for all of these issues. 

4 Does research support barefoot shoes? 

Research shows that people that go barefoot or wear shoes that have a wide, anatomically shaped toe box and thin, flat and flexible soles develop less foot-related problems and pain, and develop stronger, more functional feet compared to those that wear conventional shoes that feature restrictive toe boxes, cushion, heels, and support. The shoes that feature the minimalist characteristics listed first are commonly called barefoot shoes. 

For a well-researched book on barefoot shoes, check out “Whole Body Barefoot, Transitioning Well to Minimal Footwear” by Katy Bowman. Her book references over 40 research articles, so this is a great place to start. 

Here are a few others studies for further reading: 

The effects of habitual footwear use: foot shape and function in native barefoot walkers

Summary: The evolutionary history of humans shows that barefoot walking is the biologically natural situation. The use of footwear remains necessary, especially on unnatural substrates, in athletics, and in some pathologies, but current data suggests that footwear that fails to respect natural foot shape and function will ultimately alter the morphology and the biomechanical behaviour of the foot. 

Conclusions drawn from a comparative study of the feet of barefooted and shoe-wearing peoples

Summary: The relative lengths of the foot and its component parts are practically the same in barefooted and shoe-wearing races. Its form, functions and range of voluntary and passive motion are the same in both up to the time of shoe-wearing, after which progressive characteristic deformation and inhibition of function ensue. 

Daily activity in minimal footwear increases foot strength 

Summary: This study shows that foot strength increases by, on average, 57.4% (p < 0.001) after six months of daily activity in minimal footwear. The experienced group had similar foot strength as the post intervention group, suggesting that six months of regular minimal footwear use is sufficient to gain full strength, which may aid healthy balance and gait. 

Motor Skills of Children and Adolescents Are Influenced by Growing up Barefoot or Shod

Summary: The results emphasize the importance of footwear habits for the development of motor skills during childhood and adolescence. Regular physical activities without footwear may be beneficial for the development of jumping and balance skills, especially in the age of 6 to 10 years. 

5 Are barefoot shoes comfortable?

The short answer is, “yes!” The longer answer can be a bit more complicated. A wider toe box is immediately more comfortable as you’re no longer squishing your toes. A thin, flat and flexible sole will ultimately be more comfortable as you strengthen your feet and return to a natural walking gait. But as many of us have weak feet as a result of the altering features of conventional shoes (like a lot of cushion, arch support, ankle support, raised heels), there may be a transition period where you experience some discomfort. Read a more thorough explanation here.

6 Do barefoot shoes have arch support? 

Barefoot shoes do not have arch support. A flat sole means no raised heel, no toe spring, and no arch support. Barefoot shoes are based on the idea that our feet are meant to be functional all on their own. While things like support and cushion may have a time and place for certain people, a typical healthy foot should be able to walk barefoot without any issues.

7 What does zero drop mean?  

A zero drop sole means it is the same thickness from heel to toe; essentially no drop or change from the height of the heel. Our bodies are meant to stand flat on our feet. When we wear shoes with a heel drop, it’s like we’re constantly standing and walking on an incline.  

Heeled shoes date back over a millenia wide wide ranging purposes – in the 10^th centry, Persian calvary used heeled shoes to hook into the stirrups. Heeled shoes have been used to signify a number of different things including social status, wealth, and taste in fashion. 

Prior to the 1970s, running and athletic shoes were flat. Bill Bowerman, co-founder of Nike, introduced the wedge in his running shoes to accommodate the growing population of people that were interested in recreational running that had no training in proper running technique, and were accustomed to wearing heeled dress shoes. Therefore, these heels were an accommodation to make poor form more comfortable, not a healthier option. As Nike’s popularity grew, so did many of its design features, including the wedge heel in athletic and running shoes, which is why so many have them today. 

8 What is a toe spring? 

When a shoe curves upwards at the toes, that’s called a toe spring. This toe spring is usually there to counteract a stiff sole, making walking easier and more comfortable. However, this comes at a price, which is usually weaker feet and the potential to cause common foot problems including plantar fasciosis (this is often times incorrectly called plantar fasciitis).  

For further reading, see the study “Effect of the upward curvature of toe springs on walking biomechanics in humans” published in Nature. 

9 Can I wear socks with barefoot shoes?

Yes, you can definitely wear socks with barefoot shoes. Barefoot is more in reference to how the shoes let us walk and move as if we were barefoot. Since you want to take advantage of all the room a barefoot shoe has for your toes, try to avoid tight socks that may squeeze or restrict the toes. If you are going to wear socks, I’d recommend toe socks, or socks with a wider toe box. Here are some good options: 

Knitido+ Toe Socks (KELLY20 for 20% off)  

Feelgrounds toe socks or wider toe box socks 

BeLenka wider toe box socks (KELLY5 for 5% off) 

II. Can I wear barefoot shoes? 

Are barefoot shoes good for most people? 

Our feet were made to walked unassisted, so if you can walk barefoot, then you can wear barefoot shoes. If you have been wearing cushioned and supportive shoes for a long period of time (like most of us have), then it may take time to build the muscles in your feet back up to wear you can walk in barefoot shoes all day. Overall, most people see an improvement in their foot health when they wear barefoot shoes as part of a holistic approach to more functional feet. 

Some people may have specific health issues that need to be addressed with external support. If you’re interested in speaking with a medical practitioner more focused on natural solutions about transitioning to barefoot shoes, here are a few that offer virtual consultations: @foundationsptofwny; @doctorark.dpm; @gaithappens; @theplantarfasciitisdoc 

2 Are barefoot shoes good for people with flat feet? 

Feet come in all shapes and sizes. According to this study, the longitudinal arch height does not predict either pain or dysfunction. So essentially, it’s not the appearance of our arch we should be looking at, but whether you feel pain or experience dysfunction.

Flat feet or low arches can sometimes be a sign of weaker arches. This study found a higher prevalence of flat feet in those that wore shoes earlier and for longer. Barefoot shoes give your feet the opportunity to build the strength back up, in which case many see an improvement in the strength and shape of their arches. 

3 Can I wear barefoot shoes all day on concrete or hard flooring? 

This is a common question from people in the health care industries like nurses that work 12-hour shifts. It may take time to get to the point where your feet are comfortable going long periods without cushion. There are a range of minimalist shoes, some of which have a bit more cushion that still feature wide toe boxes and zero-drop soles. Some of the most popular are Altras and Lems. You can find more info about them in this post here. 

4 Will barefoot shoes help my bunions? 

Bunions, or hallux valgus in medical terminology, is one of the most common forefoot deformities. One of the most repeated misconceptions about bunions is that they’re completely genetic and unavoidable.  

Some people may be more likely to develop bunions based on inherited traits, like foot shape and structure. So, out of two people wearing the same tight, narrow toe box shoes, only one may develop a bunion because they have a wider foot. The genetic foot-shape isn’t the problem, but that fact that they’re being squished into a shoe that’s too narrow. Shoes with a wide toe box are both a preventative measure and the best treatment once you do develop a bunion.  

If you’ve already started to develop bunions, barefoot shoes, along with things like toe spacers and foot/toe exercises can help. In some severe cases, surgery may be needed, but that should be a last resort.  

III. Getting started with barefoot shoes 

1 Tips for picking a first pair of barefoot shoes 

Transitioning to barefoot shoes is not just a commitment of time and effort, it can also be pretty expensive. Start with a type of shoe you wear most often, and then continue to replace your shoes one at a time. For me, that was a pair of casual sneakers, but it may be something different for you. 

I hardly ever bought shoes online before transitioning to barefoot shoes. Why – because the sizing and shape of each brand is so different, it’s really hard to get that perfect fit without trying them on first. The same goes for barefoot shoe brands, they vary in sizing and fit. The goal of my barefoot shoe reviews is to make ordering online easier, and for you to be able to find a great fit on your first try. Here’s what I’d keep in mind when ordering your first pair: 

• Measure your feet to determine the correct size. Sizing varies from brand to brand, so it’s best to get an accurate foot measurement and compare to the size chart for each shoe. You can read how to measure your feet here. 
• Shipping/returns policy: I’d opt for a shoe that has reasonable shipping rates and return policy. If you can’t return a shoe, there is a pretty active resell market on Facebook with over 20K members, so you’ll likely be able to sell them if you keep them in like new condition.  
• Consider sole thickness. While you can go straight to the super thin soles and build up from there, it may be helpful to have a slightly thicker sole to start off with, or an option to add a flat insole to a barefoot shoe for slightly more cushion. Here is a list of barefoot beginner brands, and here is a list of insoles. 

2 How do I transition to barefoot shoes? 

We’re all starting with different histories and completely unique feet, so transitioning to barefoot shoes will look and feel different for everyone. If you’ve already been spending a lot of time barefoot, you may find the transition easy. If you’re more reliant on external support or intervention, it will likely take more time and effort. It’s important to listen to your body and feet through the process and go at your own pace.

Like with any health transition, you usually can’t expect results from making just one change. If your goal is healthy feet, barefoot shoes are one piece of the puzzle. As part of your transition, I also recommend adding these daily habits (here’s a quick video too):

1 Spend as much time as you are comfortable barefoot. This includes walking barefoot outside (it can just be your yard or at the park) over lots of different types of textures and terrain. Each foot has over 20 muscles and 7,000 nerve endings, so we need to wake them up! 

2 Spread your toes. You can do this manually be places your fingers between your toes and giving them a stretch, or wearing toe spacers like Correct Toes. The goal is to reteach your toes the correct alignment.  

3 Work on your toe mobility. Stand up with your feet flat on the floor, and focus on just lifting your big toe, while your little toes stay on the ground. Switch off and do this with your little toes, while your big toes stay on the ground. You can help your toes with your hands at first to help them learn the movement. This exercise can be really hard for some at first because our toes are so used to be crammed tight together and not moving. The more you do it, the easier it will get! 

4 Incorporate other movements into your day, like squatting and balancing. I try to squat more instead of sit in a chair, and incorporate more balancing into my regular exercise or just to give myself a little challenge. 

5 How do I measure my feet for barefoot shoes? 

The easiest and most accurate method I’ve used to measure my feet for shoes is the wall method. Measure both feet, as usually one is a few centimeters longer than the other. The best time to measure your feet is typically at the end of the day, when they are at their largest. 

1 Measure your feet on hard, flat flooring that meets a wall. Place a piece of paper against the wall.  

2 Place the heel of your foot against the wall and set it on the piece of paper. Place something straight and about an inch or so high (like a thick, hardback book) at the end of your longest toe. This will usually be your big toe or your second toe. Mark the line where the book meets your toe.  

3 Measure from the wall to the mark. I typically measure in centimeters as it’s a smaller unit of measurement and many barefoot shoe companies list insole measurements in cm.  

4 Repeat for the second foot. Use the longer measurement for your size reference.  

5 Add about 0.5cm to 1.2cm to your foot measurement to determine the correct insole length. I almost always add 1.2cm for closed toe shoes, but may use closer to 0.5cm for sandals. For example, with my 23.3cm foot measurement, I look for closed-toe shoes with an insole length around 24.5cm.  

See a more detailed guide here.

Studies Cited in this FAQ

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