Educational Articles

Why Some Minimalist Shoes Are Not Foot-Healthy

Posted By Marty Hughes, DC

Disclaimer:

The above content is for educational or informational purposes only and is not intended to replace or augment professional medical instruction, diagnosis, or treatment. Read full disclaimer here.

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Comments
February 21, 2021
Marc Desrochers

There is no mention of how wide the shoes are, nor how high the arch is for a given length. Many people who go minimalist would also like to know what the other measurements are.

February 21, 2021
Natural Footgear

Hi, Marc,

Thank you for your comment. Those are indeed some good considerations that you mentioned, and they ought to be assessed—in person, if possible—when selecting footwear, including minimalist footwear.

Kind regards,
Marty Hughes, DC

February 21, 2021
Peter van der Hoeven

I wear Lems Boulder Boots and love them but … I was wearing them in the woods and the soft outer sole material allowed a stick splinter, about half the size of a pencil, to penetrate right through the sole. Fortunately, it didn’t penetrate my foot because it was on the edge. Is there something that can be done to beef up the sole to protect against such things? Or is there a foot-healthy boot alternative that could be suggested?

February 21, 2021
Natural Footgear

Hi, Peter,

Thank you for your comment. I’m sorry to hear about that incident with the stick splinter! I’m glad that it didn’t cause any foot issues for you. It’s true that footwear with relatively thin soles may be more subject to this kind of thing, though it’s generally quite rare, in my experience. The outsole of the Boulder Boot is made of a rather soft air-infused rubber, which makes it more lightweight (beneficial) but also more prone to punctures (not beneficial).

Other companies, such as Xero Shoes, produce hiking footwear that incorporates a denser rubber outsole that’s more protective, from the standpoint of preventing punctures of the kind you experienced. If you would prefer to stick with your Boulder Boots, you might consider adding a “rock plate” insert to give you a bit of peace of mind when it comes to punctures. But doing so will also add weight, reduce sole flexibility, and strip you of some of the tactile feedback you rely on to make proper footfalls (it may also make the in-shoe environment more uncomfortable). So, there are some real tradeoffs involved here.

Please let me know if you have any other thoughts or questions on this topic!

All the best,
Marty Hughes, DC

February 21, 2021
Nancy

Would you suggest the midfoot or forefoot strike when WALKING or just when running? The article is not clear: “A true minimalist shoe should also encourage healthy gait patterns during both walking and running, and it should help you step lighter too (i.e., the shoe should encourage a lower-impact midfoot or forefoot strike). A midfoot or forefoot strike helps your body better handle or disperse the forces associated with bipedal movement and will help preserve the integrity of your joints and other tissues.”

February 21, 2021
Natural Footgear

Hi, Nancy,

Thank you for your question. Ideally, what you want to experience is a midfoot landing when running and walking. The more minimalist your shoe is, the easier this is to achieve. Certainly, if you were to try walking barefoot, you would find that a midfoot landing is the default option.

Please let me know if you have any other questions!

Kind regards,
Marty Hughes, DC

February 21, 2021
Doug Christensen

I have been using Correct Toes for 5 months. I followed directions and used transitional shoes and slowly began to trim the Correct Toes to find max comfort. Then I decided to try my first Lems Primal 2s after almost a month of using Correct Toes in conventional running shoes that I had slit around the toe box. The Primal 2s were a dream. It took a while to stop landing on my heel, but finally, I adopted the midfoot landing and I immediately ordered more minimalist shoes. I now own four pairs of Lems Primal 2s, Mariners, and Boulder Boots, the latter of which are on my feet now. This orthotic/shoe combo has eliminated my foot pain, reduced my knee pain, and given me the freedom to travel and participate in activities I was losing. The only real downside has been offering my former shoes to others. I guess they are better than no shoes, but I feel a little guilty knowing what they did to my feet and skeletal system. Thank you all for your wonderful partnership!

February 21, 2021
Natural Footgear

Hi, Doug,

Thank you for your amazing feedback! It’s so great to hear about the foot health gains you’ve achieved since adopting a more natural approach to feet, footwear, and foot health. Please do keep us updated on any additional milestones you achieve on your journey toward optimal foot health!

Kind regards,
Marty Hughes, DC

February 22, 2021
Steve

When is someone going to make a lightweight and zero drop safety work boot for people with wide feet? The safety footwear industry is killing construction workers’ mobility over their lifetime.

February 22, 2021
Natural Footgear

That’s a fantastic question, Steve! And you’re absolutely correct that safety footwear is wreaking havoc on millions of sets of feet. Currently, the lack of a zero drop, wide toe box safety work boot represents one of the largest and most significant gaps in the footwear industry. An entrepreneurially-minded individual could do quite well (and help so many people along the way) by bringing just such a product to market. If something that fits the bill ever comes along, we’ll be sure to mention it in the Natural Footgear newsletter, which you can sign up for here:

www.naturalfootgear.com/pages/newsletter-courses

All the best to you, Steve,
Marty Hughes, DC

February 23, 2021
Glendon

Thanks for your article, Marty! I’m very interested in the connection between shoe weight and gait (i.e., heel strike, knee flexion, etc. vs weight near the extremity of the leg). Could you recommend any further reading or resources on this? Thank you kindly.

February 23, 2021
Natural Footgear

Hi, Glendon,

Thank you for your question. You might consider digging into the resources found on Dr. Dan Lieberman’s barefoot running biomechanics website:

www.barefootrunning.fas.harvard.edu

This should be enough to get you started! You can then branch out from there to review more studies on this topic.

Kind regards,
Marty Hughes, DC

January 04, 2024
Craig

I had never heard the terms “minimalist shoe” or “zero drop” until today. The concept is very intriguing, and I’d like to try it. However, I wonder about arch support. I currently wear Keen shoes because they have wide toe boxes and use Sole Supports. (I’m 68 years old, so my feet have been squashing down for a long time.) Suggestions? BTW, thanks for the very informative article.

January 04, 2024
Natural Footgear

Hi, Craig. Thank you for your comment, and thank you for taking the time to read our article and share your thoughts! We appreciate your curiosity about minimalist shoes and the concept of zero-drop footwear. Indeed, we think it’s great that you’re exploring alternative approaches to footwear for the long-term benefit of your feet and foot health, and we are happy to assist in this process however we can.

Considering your current footwear preferences, transitioning to minimalist shoes can indeed be a positive step toward promoting natural foot movement. We understand your concern about arch support, especially given your longstanding use of more conventional footwear and arch orthotics. It’s important to note that minimalist shoes—especially when paired with other helpful footgear, such as Correct Toes—typically render traditional arch support redundant, as they aim to allow the foot’s own arches to function optimally. While this might feel different initially, many people find that the improved foot mechanics associated with minimalist footwear can contribute to increased foot strength and overall comfort over time.

For most people in their upper 60s (and, really, for most people in general), transitioning gradually is key. Begin by incorporating minimalist shoes and other helpful footgear into your routine for short periods, allowing your feet to adapt gradually. It might also be beneficial to consult with a foot care professional to ensure a smooth transition based on your specific foot health needs. Remember, every foot is unique, and finding the right balance that suits your individual comfort and health is crucial. We’re thrilled that you found our article informative, and we wish you all the best on your journey toward healthier, happier feet!

Yours in Foot Health,
Drs. Marty & Robyn Hughes

February 28, 2024
Derrick

This was a VERY enlightening read. Thank you. What concerns me the most with transitioning to these types of shoes is the heat. It routinely gets over 110 degrees here 30+ days a year and over 100 degrees almost 150 days a year, so … how much heat will my poor foot be subjected to while living my everyday life in barefoot shoes?

February 28, 2024
Natural Footgear

Hi, Derrick. Thank you very much for your comment and question. For sure, in hotter climates, it pays to give your footwear careful consideration. The good news is that feet often fare better in foot-healthy minimalist shoes (aka “barefoot” shoes) in warmer temperatures. Compared to conventional footwear, minimalist shoes tend to be lighter and airier, incorporating breathable materials into the upper and, in some cases, mesh paneling that creates good airflow. This allows your feet to stay cool and comfortable on the warmest of days. Also, because of their sock-like fit and feel, you can use many minimalist shoes without a sock to further reduce heat buildup inside the shoe (good examples of this include the Xero HFS II, Lems Primal 2, Astral Loyak, and Ahinsa Chitra Run Barefoot).

If you’re concerned about moisture accumulation within the shoe when using it sockless (or if you’re worried about strong shoe odors developing), you can always sprinkle in some Dr. Swaim’s Medicated Body and Foot Powder on a periodic basis. This will assist with moisture absorption and help neutralize odors. Finally, if you really want to ensure the coolest possible foot in blazing temps, you might consider adopting a sports sandal, such as the Luna Mono or Xero Z-Trail EV. Both models expose your foot to light and air while keeping your foot securely in place. Many people who live in warm-weather climates find this to be an excellent option for ensuring foot function and comfort while out and about.

We hope this info helps! If you have any follow-up questions, please don’t hesitate to reach back out.

Yours in Foot Health,
Drs. Marty & Robyn Hughes

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