If you think you need over-cushioned, over-supportive, and over-engineered footwear for everything from running errands to running trails, think again. Research has shown many healthful and practical advantages to wearing barefoot or minimalist shoes instead, whether you’re walking, running, hiking, or chasing the kids around the backyard.
Minimalist and barefoot shoes can strengthen muscles and bones in the feet and ankles, which can help prevent injury, stabilize the arch, and help prevent some athletic injuries. Intrinsic foot muscle strength is positively correlated to stability and better balance, especially in older individuals. And in athletes, the strength and flexibility in the big toe area that’s encouraged by barefoot shoes can help with push off, power, and agility.Â
However, when you contain your feet in a conventional shoe with excessive cushioning and support and a decidedly un-foot-like shape, you lose much of their natural function and strength—not to mention the childlike joy of feeling the earth beneath your feet. And science seems to corroborate the idea that feet are designed perfectly to perform functions like walking and running in minimalist footwear—or in none at all. After all, for most of human history people trod barefoot or in only minimalist footwear.
But if you’re keen to free your feet and give minimalist shoes a try, whether you’re interested in whole body health and wellness, functional movement, reducing chronic pain, or simply returning to a place of childhood delight that comes only from romping around outside sans footwear, it’s going to take time and strategic effort. Here’s how to transition safely and effectively for a lifetime of healthy, functional feet.
Before you start shopping for new shoes, it’s important to know what constitutes minimal or barefoot footwear. Main features include a wide toe box, zero-drop footbed (meaning your heel is the same distance from the ground…
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