Barefoot and minimalist shoes: who they suit and how to switch

Barefoot-style shoes have moved from a running trend to everyday wear. Fans say they let your feet work the way they were meant to. The research tells a more careful story: these shoes can suit some people well, but how you start matters a lot.

What makes a shoe “minimalist”

An international panel of 42 experts agreed on a definition: footwear that interferes as little as possible with the foot’s natural movement because it’s highly flexible, light and low, with a low heel-to-toe drop and no motion-control or stability devices.^[1] In practice, that means:

• Low drop. Your heel sits at about the same height as the ball of your foot.
• A thin, flexible sole. You can bend or twist the shoe easily, and you feel more of the ground.
• No built-in support. No arch support or anti-pronation features.
• Often, a wide toe box shaped like a foot rather than a point.

Shoes range from lightly cushioned, low-drop trainers to thin “barefoot” shoes. The more minimal the shoe, the bigger the change for your feet.

What the research shows

Foot strength. A review of 28 trials of foot exercises and minimalist shoes found that minimalist shoes led to greater strength in the four smaller toes. Results for muscle size were mixed, and the certainty of the evidence was low to very low.^[2]

Running form. Running barefoot or in minimalist shoes tends to go with landing nearer the front of the foot and taking quicker steps. The ankle absorbs more energy on landing and the knee less.^[3]

Injury prevention. There’s no clear proof that they prevent injuries. A Cochrane review found that cushioned running shoes may make little or no difference to the number of runners injured compared with minimalist shoes, and the evidence was low in certainty.^[5]

The risk is in the switch

Your feet adapt to the shoes you usually wear, so a sudden change moves load to new places. A recent review of studies in healthy runners new to minimalist shoes found that the transition was linked to a moderate increase in injury risk. The most often reported problems were bone marrow edema (swelling inside the forefoot bones, the metatarsals), Achilles tendinopathy and calf pain, tied to landing on the forefoot and to overload of the forefoot and Achilles tendon.^[4]

These are overload problems, like those that can follow a quick jump in mileage. Our articles on stress fractures in runners and Achilles pain in runners explain the warning signs.

Who they may suit

Minimalist shoes can be a reasonable choice if your feet are healthy and pain-free, you like feeling more of the ground, and you’re willing to build up over months, not days. Some people wear them for short walks or the gym and keep their usual shoes for long days or long runs. If you mainly want a running shoe, our guide to choosing running shoes covers fit and comfort.

Who should be cautious

• Diabetes, neuropathy or poor circulation. If you can’t fully feel your feet, a blister can go unnoticed. International guidelines advise people with diabetes who are at risk of foot ulcers not to walk without suitable foot protection, and those at moderate to high risk to wear properly fitting, accommodative, therapeutic footwear.^[6] Talk with us before trying a thin-soled shoe. The Lower Extremity Nerve Institute (external site) explains peripheral neuropathy.
• A past stress fracture in the foot. Swelling inside the forefoot bones is among the most often reported problems during the switch.^[4]
• Achilles or calf problems. Achilles tendinopathy and calf pain are also among the most often reported.^[4]
• A foot condition under treatment. If you wear custom orthotics or are being treated for heel, arch or toe pain, ask before you switch.

How to switch gradually

The same review suggests that a supervised retraining program of at least 12 weeks may help your body adapt and lower the risk of injury.^[4] A practical approach:

1. Start by walking. Wear them at home or on easy walks before you run in them.
2. Add running in small doses. Start with a few easy minutes, finish in your old shoes, and build over weeks.
3. Strengthen your feet and calves. Strengthening the feet is part of a safe transition.^[3] Toe curls and calf raises are common choices.
4. Watch for warning signs. Pain on top of the foot, a sore spot on a bone, or Achilles and calf pain that lingers into the next morning means back off.

If you’re unsure how to start, our sports medicine care can help you plan it.

Common questions

Can I wear them all day?

Build up to it. Start with a few hours, and add time only when your feet and calves feel fine the next day.

Can they help a painful foot?

They aren’t a substitute for treatment. If your foot already hurts, get it checked before you change shoes.

When to see a podiatrist