Are Barefoot Shoes Good for Your Feet? Benefits, Risks and How to Start

What counts as a barefoot shoe?

A barefoot shoe has three features: a wide toe box shaped like your foot, a zero drop sole (no raised heel), and a thin, flexible sole that lets you feel the ground. A regular sneaker usually has the opposite: a pointed toe, a raised heel and thick cushioning. More on what makes a shoe barefoot.

The benefits of barefoot shoes

1. Stronger feet

Your foot has small muscles that support the arch. In a stiff, cushioned shoe they don't have to work very hard. In a 2019 randomized trial published in Medicine & Science in Sports & Exercise, 57 runners were split into three groups for eight weeks: walking in minimalist shoes, doing foot strengthening exercises, or changing nothing. Both the minimalist-shoe group and the exercise group grew stronger, larger foot muscles; the group that changed nothing didn't. The researchers concluded that walking in minimalist shoes was as effective as the exercises.

2. Room for your toes

Most shoes narrow to a point, pressing the big toe inward and squeezing the others together. A wide toe box lets your toes lie flat and spread out when you stand and push off. Many people notice this the first time they put on a pair.

3. A level stance

A raised heel tips your weight forward. A zero drop sole keeps your heel and forefoot at the same height, the way you stand barefoot.

4. More feedback from the ground

A thin sole lets your feet feel what you're standing on. That feedback is part of how you balance, and it's something thick cushioning dulls.

The risks

Barefoot shoes aren't risky in themselves, but switching too fast is. In a 2013 Brigham Young University study, 36 experienced runners were followed for ten weeks. Half switched to five-finger minimalist shoes and half kept running in their normal shoes. MRI scans showed the minimalist group had more signs of bone stress, and some developed stress injuries. The researchers were clear that this didn't make minimalist shoes bad, only that runners should transition more slowly than ten weeks and at lower mileage.

The most common complaints when switching are sore calves, achy arches and tender feet. These usually mean you've done more than your feet are ready for yet.

Are barefoot shoes good for your feet if you have a specific condition?

The research on specific conditions is still limited, so treat this as a starting point for a conversation with your doctor or podiatrist, not a recommendation.

Flat feet

Flat feet come in two kinds. Flexible flat feet have an arch when you sit and flatten when you stand; rigid flat feet stay flat either way. Some people with flexible flat feet find that stronger foot muscles help them support their arch, which is one reason they try barefoot shoes. Rigid or painful flat feet need a podiatrist's opinion first. More on how your arches work.

Plantar fasciitis

Plantar fasciitis is irritation of the thick band of tissue under your foot, usually felt as heel pain with your first steps in the morning. Some people find a gradual move to barefoot shoes, alongside foot and calf strengthening, comfortable once the pain has settled. Others find a flat, thin sole aggravates it during a flare-up. If your heel hurts now, get it assessed and let it calm down before you switch, then go especially slowly.

High arches

High arches tend to be stiff and spread less of your weight through the midfoot. A thin sole gives less cushioning under the heel and ball of the foot, so build up wear time slowly and pay attention to any pain in those areas.

Bunions

A wide toe box means nothing presses on the bunion joint, which many people find more comfortable. A shoe won't reverse a bunion, though, so see a podiatrist if it's painful.

Diabetes or neuropathy

Talk to your doctor or podiatrist before switching. Less cushioning means less protection from injuries you might not feel.

Are barefoot shoes good for walking?

Walking is the easiest place to start. Most of the foot-strength research involved people walking in minimalist shoes, not running in them, and everyday walking lets your feet adapt gradually. Once all-day wear feels easy, longer walks follow naturally.

How to start

1. Week 1-2: wear them around the house and for short errands, an hour or two a day.
2. Week 3-4: wear them for half the day, including some walking.
3. Week 5 onward: wear them all day if your feet and calves feel fine the next morning.
4. Running: only once all-day walking feels easy, starting with a few short, slow runs a week.

If something hurts, back off for a few days. Soreness is a sign to slow down, not push through. Our full guide covers how to transition to barefoot shoes for everyday walking.

Choosing a first pair

For a first pair, an everyday sneaker is easier than a running shoe or a five-toe shoe. Look for a toe box that's widest at the toes, a sole with no raised heel, and enough room for a thumb's width past your longest toe. Fission.01 is built this way: a foot-shaped toe box, zero drop, a 9 mm total stack and organic cotton canvas, in black, cream and white. Browse all wide toe box shoes, or not sure about fit? See how to measure foot width.

Common questions

Are barefoot shoes bad for you?

Not for most people, but switching too quickly can cause sore feet, calf strain and, in runners, bone stress injuries. A slow build-up avoids most of this.

Can I wear barefoot shoes all day?

Yes, once you've built up to it. Most people take a few weeks to a few months.

Do I need socks?

It's up to you. Thin socks or toe socks work well. More on socks with barefoot shoes.

This article is general information, not medical advice.

Sources

• Ridge ST, et al. Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles. Medicine & Science in Sports & Exercise. 2019;51(1):104-113. PubMed
• Ridge ST, Johnson AW, Mitchell UH, Hunter I, et al. Foot bone marrow edema after a 10-wk transition to minimalist running shoes. Medicine & Science in Sports & Exercise. 2013. Summary