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.

The post What is a toe spring? And does it matter? appeared first on Barefoot Shoe Guide.

If your conventional shoes are making your feet hurt, try barefoot shoes! They are shoes shaped like feet. 

Problems with conventional shoes with tapered toe boxes

Most conventional shoes taper at the toes. They take the general shape of a triangle, and come to a point in the middle. The toe box is narrow and symmetrical, like the photos show below. 

Here, the big toe cannot lie straight. It’s forced to deviate towards the center, and the rest of the toes get squished together too. A wide, natural toe splay is essential to our balance and overall foot health, and this is compromised in a traditional tapered shoe.

Tapered toe boxes can cause a number of problems, including bunions, ingrown toe nails, hammertoes, and bunnionettes. They also change our natural walking gait, and can lead to other problems throughout the rest of body including our back, hips and legs.

Shoes shaped like feet

When I look at my baby’s feet, they are widest at the toes. And now that I’ve stopped cramming my toes together in narrow, triangular-shaped shoes, mine are regaining this natural, healthy shape as well.

My toes are also not symmetrical. Most feet have either the first or second toe as the longest toe. So when I’m looking for healthy shoes shaped like feet, I want them to have a wide toe box that allows my big toe to lie straight and enough space for all of my toes to properly splay. Essentially, I’m looking for a shoe shaped like my feet.

There’s been a movement around making and wearing shoes that reflect the natural foot-shape– they can be called a lot of different things, but most often go by the term barefoot shoes. Sometimes they’re called minimalist shoes, functional footwear, or even just shoes with a wide toe box. Here are a few examples of barefoot shoes:

Learn more about foot-shaped shoes on this blog

If you’re new to the world of shoes shaped like feet (aka minimalist shoes aka barefoot shoes) and want to learn more, then you’re in the right place! I’m here as your barefoot shoe guide to discover comfortable shoes and develop healthy feet. Here is an outline of what you can learn on this blog: 

• Get the basics of foot-shaped shoes with these Frequently Asked Questions about Barefoot Shoes 
• Tips on how to transition to barefoot shoes 
• How to pick your first pair of barefoot shoes
• How to measure your feet for barefoot shoes  

The post Looking for shoes shaped like feet? Try Barefoot Shoes!  appeared first on Barefoot Shoe Guide.

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

The post Barefoot Shoes FAQ: Frequently Asked Questions about Barefoot Shoes  appeared first on Barefoot Shoe Guide.

I’ve rounded up all of my recommendations here for those that are looking for more comfortable options for steel toe safety shoes, slip-resistant shoes, or shoes for nurses and other healthcare workers that are on their feet for 12+ hour shifts. 

Note: This post may contain 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!

Table of Contents

1. Wide Toe Box Shoes with Cushion
2. Slip-Resistant Shoes
3. Safety Shoes (Steel Toe Boots)
4. Wide Toe Box Work Boots

Wide toe box shoes with cushion (for nurses, other healthcare workers, those with long shifts, etc) 

Most nurses and healthcare workers that ask me about shoes are looking for a shoe with a wide toe box that also has plenty of cushion to help with long shifts on hard floors. Barefoot shoes typically have thin, flat and flexible soles along with a wide toe box, but there are a few that offer a thicker, cushioned sole. Here are my top recommendations for wide toe box shoes with cushion.  

Altras

Altra Running started with the idea that running shoes should have a wide foot-shape and balanced cushioning (aka no heel). 10 years later, Altra continues to make shoes that are zero-drop with a wide toe box, but still feature cushion. Most Altra styles have about 28mm of cushion, which many find to be plenty. 

Altra three different widths, which they call FootShape designs. For a more natural fit, I’d stick with the Original and Standard FootShapes. You can also get most of their shoes in a wide option as well, but this is just a widening of the mid-foot area of the shoe, not additional space in the toe box.  

Original (widest) FootShape Shoes – Altra offers several trail running and hiking shoes along with a road running shoe in its widest foot shape. If you don’t mind the lugs, then the Lone Peaks are a great option. The newest version of the Escalante, which is a road running shoe, also features this widest toe box.

Standard FootShape Shoes – This standard footshape has a lot more options, including cushion walking and road running shoes. While this shoe shape isn’t quite as wide as the Original, the toe box still has plenty of room for a lot of people. If you’re looking for an easy-to-clean option, the Torin Leather has an all-leather upper and a slip resistant rubber outsole.

Altras are available on Altra.com and at REI.

Other Wide Toe Box Shoes with Cushion

Altras are definitely the option with the most cushion. If you want something in between with a moderate amount of cushion, then check out these brands: 

Lems Shoes – Most of Lems styles have a wide, anatomically shaped toe box. The outsoles are made with air injection rubber so they’re a bit thicker, but very light. Most Lems shoes have a stack height of around 14mm consisting of an 8-9mm outsole and a 3-4mm cushioned insole. For casual options, I like the Primal 2s and the Chillums.  

Bohempia Shoes—Bohempia’s barefoot shoes come in wide and extra wide. They have a foot-shaped toe box, flat soles, and uppers made with hemp. The total stack height is about 6mm, which includes a removable insole that’s about 3mm. Use code KELLY10 for 10% off at Bohempia.

Barebarics —This is another barefoot shoe brand that offers just a little bit more cushion than the typical options. They have a 4mm outsole, plus a removable insole for a few more millimeters of cushion. Code KELLY5 for an additional 5% off Barebarics.  

Anatomic Sneakers with water-resistant uppers – This shoe by Anatomic has about a 6mm sole, so a little bit thicker sole than most barefoot shoes, but much more minimal compared to the Altras. The uppers are breathable cotton with a water resistance, so they’re easier to wipe clean.  Anatomic sneakers are available on PedTerra which offers free shipping and returns within the US. These are $58; you can get 10% off using code KELLY on PedTerra.

Slip-Resistant or Non-Slip Shoes with Wide Toe Box 

Many professions require anti-slip safety footwear, including restaurant workers and healthcare professionals. Thankfully, there are some barefoot shoes with slip-resistant soles, so you can make both safety and foot health top priority.

Lems Kourt Grip – After many requests, this casual minimalist shoe from Lems got upgraded to a non-slip sole. With a little extra cushion, this shoe is made for those that spend hours on their feet that want a little more padding. The uppers are leather, which means they’re easy to wipe clean from spills too.

Xero Shoes Slip-Resistant Prio – One of Xero Shoe’s most popular shoes is the Prio, and now it comes in water-resistant leather uppers with a slip-resistant rubber sole.  The soles are fairly thin, so these are a great option if you’re comfortable in barefoot shoes.

Altra Torin Leather – This Altra shoe has a slip-resistant rubber sole, plus water-resistant leather uppers.  They have a wide toe box and a stack height of 28mm, so lots of cushion. They come in black and light grey.

Wide Toe Box Safety Shoes – Steel Toe Shoes or Composite Toe Shoes 

Read this post for a complete list of wide toe box work boots: from steel toe to barefoot options.

For those that spend all day on their feet and need to keep them protected, the Birkenstock QS700 safety shoe is the best option I’ve found. It has a wide, foot-shaped toe box with a steel toe, the sole is flat, and it’s reasonably light and flexible while still offering the necessary features of a safety shoe.  

Here are the tech specs of the Birkenstock QS700:  

• 200 joule steel toe cap with a scratch-resistant cap guard protects the forefoot. 
• Outsole is nonslip, metal-free, and oil- and petrol-resistant. Provides for energy absorption around the heel and is penetration-resistant. 
• shoe is certified in accordance with EN ISO 20345:2011 
• meets the requirements of protection category S3 

There are two different options for the uppers: water-resistant smooth leather, or a vegan option made with water-resistant microfiber (WRU) that offers antistatic protection. 

The cork insole is pretty stiff. It is removable, so I recommending replacing it with a flat , flexible insole like one of the cork insoles in this post these that offers a few millimeters of cushion without affecting flexibility. This makes this wide toe box work boots overall much more flexible compared to the original insole.  

These wide toe safety boots are available in sizes EU35 to 48. For a low cut version of this safety shoe, check out the Birkenstock QS500. If you do not need the steel toe cap, you can opt for the QO500.

Where to buy the Birkenstock QS700:

United States and Europe – The two best options I’ve found to get these Birkenstock steel toe boots to the US or EU are as follows:

• ZaMi website (zapatillas-minimalistas.com): This is Spanish minimalist shoe website that ships them worldwide, including to the US. The boots are 140,00 € (tax included to the US), plus 30 € for shipping, so the total comes to 170,00 € if you’re ordering from the US.  Once you’re on the ZaMi website, search “Birkenstock” and the options will pop up.
• German Amazon (amazon.de): Ordering on the German Amazon website seems to work for most European countries. If you’re ordering to the US, it seems to work best if you initially select a European country as your shipping destination, and then later put in your actual US address as the delivery address in the checkout process. If I select the US as the delivery location on the product page, it says it “Delivery cannot be dispatched to selected location.” Several people have reported that they have successfully had these delivered to the US from amazon.de. Deliver took about 3 weeks.

United Kingdom – If you’re ready to purchase this wide toe box safety boot and located in the UK, you’re in luck! You can order them directly from Birkenstock. Unfortunately, it doesn’t look like Birkenstock will ship these to the US or EU.

Other Wide Toe Box Work Boots

If you need work boots, but they don’t have to be steel toe boots, then check out these options:

Lems Boulder Boots or Boulder Summit– These minimalist leather boots from Lems are sturdy and well made. The Boulder Summits are made for more slippery conditions and offers more grip. Retail is $185

Vivobarefoot Tracker FGs – another great leather boot offering a wide toe box and a flat and flexible sole. Use code BSG20 for 20% off.

Bearfoot Bruin Work Boots – Leather boot with flat rubber sole. Triple stitched upper and resolvable construction. Retail is $239.

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