Are you the type who likes to feel the sand, grass and even the carpet between your toes? Do you kick off your shoes the minute you get home? Wish you could just walk around in bare feet all the time?
Of course, going barefoot 24/7 isn’t an option. There are those pesky no shoes, no shirt, no service stores and restaurants to deal with. There are places where you risk picking up nasty germs, like locker rooms, pool decks and shared bathrooms. And there are times when the weather is too hot or too cold, or you risk hurting your feet if you don’t protect them.
For a shoe that gives you some of the benefits of going barefoot, you may want to consider minimalist footwear. Not familiar with minimalist shoes and sandals? Thomas Atwood, DPM, a podiatrist with Banner Health, explains: “Minimalist footwear is a very lightweight shoe that fits more like a heavy sock on the foot, with a thin sole.”
These shoes and sandals are popular for their barefoot-like design, with little or no arch support. They’re a flexible alternative to traditional footwear for runners and people who want to wear them casually.
Unlike most shoes, they have a low heel-to-toe drop. That means the heel is as close to the ground as the toe is – or nearly so. In traditional shoes (like running shoes), the heel is typically about half an inch higher than the toe.
Minimalist shoes aren’t a good choice for everyone, though. Many people need more support and cushioning. Here’s what to know about them before you decide to give them a try.
Here’s how you could benefit from minimalist footwear
Minimalist shoes mimic walking barefoot. “They’re light and cool and you can wear them in water,” Dr. Atwood said.
People who are fans of these shoes claim that:
- Your feet may work better because they move more freely.
- Your stride is more natural.
- The muscles in your feet and ankles get stronger because, with less support, they have to work harder and build endurance.
- You may improve your balance and stability because you can feel the ground better.
- Your legs don’t get tired as quickly when you’re walking, running or exercising because the shoes are lighter.
Possible downsides of minimalist footwear
“Minimalist shoes offer little support or protection,” Dr. Atwood said. That could lead to:
- A higher risk of injury, including overuse injuries like stress fractures or tendonitis
- Discomfort due to the lack of arch support, especially for people with flat feet or other structural issues
- Foot conditions such as plantar fasciitis, heel pain or arthritis getting worse
- Discomfort when walking on uneven or hard surfaces because of the lack of cushioning
Should you consider minimalist footwear?
“It’s an individual decision but you should have a specific need for this type of shoe that gives you an advantage,” Dr. Atwood said.
You may want to try minimalist shoes or sandals to see if you can build foot strength or develop a more natural walking or running style. However, before you try them, make sure you have healthy feet with no major structural issues.
Tips for transitioning to minimalist footwear
You could strain your feet if you switch from traditional shoes to minimalist footwear all at once. Here are some ways to make the switch safely:
- Make sure your minimalist shoes are the right size and feel comfortable.
- Wear them for shorter time periods at first so your feet can adapt. “Start with low-impact, short distances on soft surfaces,” Dr. Atwood said. Gradually add time as your feet adjust.
- Add foot and ankle exercises to help strengthen your muscles as you transition.
- Pay attention to your body and if you have foot discomfort or pain, scale back.
Alternatives to minimalist footwear
Do you like the idea of minimalist shoes but you’re not sure they’re for you? “Try traditional lightweight running or all-terrain shoes,” Dr. Atwood said. Shoes with moderate support strike a balance between flexibility and cushioning. If you have specific foot conditions, orthopedic or supportive footwear might be a better option.
When minimalist footwear may not be the best choice
Minimalist footwear may not be right for you if you have chronic foot conditions, flat feet or high arches. They don’t provide enough cushioning or support if you must stand on hard surfaces for long stretches of time.
They’re also not the best choice for high-impact activities. “Running impacts your feet, ankles, knees, hips and spine. Shoes help to decrease this stress on your body,” Dr. Atwood said.
The bottom line
Minimalist footwear may promote more natural foot and ankle movements and strengthen your muscles. But these shoes and sandals aren’t right for everyone. If you’re curious about trying them, talk to your health care provider or an expert at Banner Health to make sure they meet your needs.
