Popular Q&A: Athletics

In most cases, yes! In our experience, we’ve found that a combination of certain foot exercises and proper foot and toe positioning is a helpful and effective way to build or restore your main foot arch: the medial longitudinal arch. Many people who have flat feet benefit from exercises that return the big toe to its normal anatomical position; that is, splayed away from the second toe. Proper toe orientation... Read more

This is an important and frequently asked question, especially among those looking to combine the benefits of natural foot alignment with the performance of athletic footwear. At Natural Footgear, we advocate for tools and approaches that work with your body, not against it, and Correct Toes toe spacers are a cornerstone of that philosophy. Designed to realign your toes to their natural anatomical position, Correct Toes can yield remarkable improvements... Read more

The Natural Footgear team receives lots of messages each day from folks around the world who want to know more about natural foot health and the products we offer. One of the most common questions we receive involves hiking footwear. Specifically: “Can I benefit from minimalist footwear & toe spacers when hiking?” Giving serious consideration to your hiking footgear is crucial in ensuring a comfortable and injury-free trek. Indeed, the... Read more

In most cases, the pain or discomfort associated with plantar fasciitis is usually sufficient to thwart participation in athletic activities. Still, athletes who experience this problem may wish to continue exercising while the condition heals, and this may be possible, depending on the severity of the plantar fascia pain and what steps are taken to address it. Plantar fasciitis, or more accurately, plantar fasciosis (renamed as such because the condition... Read more

The big toe plays a far more significant role in athletic performance than most people realize. Often overlooked in conventional training programs, this powerful digit is crucial for balance, propulsion, and overall movement efficiency. Whether sprinting, cutting, jumping, or stabilizing, a strong and mobile big toe provides the foundation for optimal biomechanics. Unfortunately, restrictive footwear and poor movement habits often limit big toe function, leading to diminished athletic potential and... Read more

In a world filled with generally atrocious and injurious shoes, there are many possible contenders for “worst type of footwear.” In reality, though, there exists a continuum of footwear, ranging from models that are practically unwearable to models that let you realize your full foot potential. Still, some shoes ignominiously rise above the rest when it comes to sheer awfulness. Because of the utter ridiculousness of their design and construction... Read more

Shin splints is among the most painful lower leg problems experienced by athletes and active individuals. The pain associated with shin splints is caused by a disruption of Sharpey’s fibers—collagenous fibers that connect lower leg fascia to the tibia’s periosteum. The impact forces that occur during repetitive stress (especially when using poor footwear) cause excessive pulling on these fibers, which leads to irritation of the periosteum and shin splints. This... Read more

For avid hikers seeking a non-conventional approach to footwear, we strongly recommend shoes, boots, or sandals that prioritize natural foot function, allowing your feet to move, splay, and adapt as nature intended. Conventional hiking boots often come with rigid soles, elevated heels, toe spring, and tapering toe boxes that restrict natural movement and can contribute to long-term foot issues. Instead, we advocate for minimalist, healthy-foot-shaped hiking footwear that offers a... Read more

Arch function plays a critical role in cross-country skiing performance, and understanding how to optimize it can have a profound impact on both your efficiency and long-term foot health. The arch is not just a static structure—it’s a dynamic, spring-like system designed to absorb impact, store energy, and facilitate powerful movement. In Nordic skiing, where propulsion and glide efficiency are paramount, a well-functioning arch helps you generate and transfer force... Read more

Rucking—walking or hiking with a weighted pack—has become a popular outdoor health and fitness activity in recent years and has long been an important part of military training to help build stamina and resilience in soldiers. We've personally found rucking to be an incredible full-body workout that strengthens the legs, core, upper body, and the cardiovascular system. It's one of the quickest and most effective ways we've found to improve... Read more

The wear pattern you see on the soles of your shoes provides important clues about your gait and how your feet are interacting with the world. The specific wear pattern mentioned above (outside, or “lateral,” heel) is typical among pretty much all wearers of conventional footwear that incorporates heel elevation, rigid soles, and substantial cushioning, and excessive wear in this location is particularly apparent in running and walking shoes. The... Read more