Barefoot shoes

JohnR1972JohnR1972
in General

I know a lot of people on this site are into nature walks, reiki, yoga, meditation, and other mindful practices so I thought I would share my discovery with you.

I recently read “Move Your DNA” by Katy Bowman, who had a Master’s degree in biomechanics and kinesiology. One of the things she wrote about that I had never heard of before was “barefoot shoes”. They have been around for a number of years, I just had not heard of them.

What makes a shoe a barefoot shoe is they have an extremely thin sole which makes them very lightweight and flexible. They also have a wide toe box so you can spread your toes as you walk and they have zero drop from the heel to toe - basically they are completely flat.

After hearing her explanation of why they are better for your feet, balance, lower back, etc. I decided to try a pair. I went with the Vibram Five Finger Shoe (they look like gloves for your feet) but there are many brands and styles if you want something less conspicuous. I have really enjoyed wearing them in grass and while hiking on trails but due to the lack of padding, they are not the best option for long walks on sidewalks or pavement.

After putting several miles on them over the past month, I can definitely feel that my feet and ankles are stronger and more nimble than they were a month ago.

Comments

  • GreatHornedOwlGreatHornedOwl

    Most of my hiking is done on fairly rocky terrain. I'm willing to give up any ankle support, but i will not give up a lugged sole, with a steel shank, and some decent arch support.

  • JohnR1972JohnR1972

    You definitely want to stick with a more traditional shoe then. These are great shoes but they are more of a special purpose shoe. Kind of like being barefoot - you can feel the terrain of the ground under your feet and your foot will better grip walking on a log. However the thin sole still offers some thermal protection when you are walking on hot or cold surfaces and some degree of protection from cuts & punctures to your feet (obviously not as much protection as steel shank shoes).

  • CentralFLCuddleCentralFLCuddle

    I can’t do barefoot shoes due to the nature of my work. But what I do is wear flat, foot-shaped shoes from companies like Altra. They have a really wide toe box with little to no drop. So get almost the same benefit and the cushion I need for work.

  • cuddlefaerycuddlefaery

    Barefoot shoes have a time and place like most footwear. They're going to work best on natural (not man-made) and softer surfaces and during continuous movement, like walking or running. But for standing long hours on hard concrete most people are going to need more support and/or cushioning. A lot of the science cited in the barefoot movement assumes that our feet haven't evolved from the time of our ancestors who didn't wear shoes....but it ignores the fact that the ground we walk on has evolved drastically in the last 100 years. Even with me being a hippie at heart, I follow the science, and the science does not back up most of the barefoot shoe claims - to the point of for most people they are actually harmful if worn regularly.

    I'm really glad that the whole barefoot shoe fad has mostly passed because a LOT of people were wearing them all the time and getting injuries because people trying to sell books via green washing and pseudoscience. I may not have a masters in kinesiology, but I did study it in college and have kept pretty up to date on foot and shoe science since I developed plantar fasciitis in the early '00s (dancer problems 🙄). @JohnR1972 I hope the Vibram's work for you, but I also hope you're aware of the class action lawsuits they continue to face for making false medical claims about their shoes. While I do like and use zero drop shoes when appropriate, I will not support Vibram for the unethical way they manipulated thousands of people into buying their shoes through false advertising and undisclosed sponsorships.

    As a dance educator with chronic plantar fasciitis, I know very well how important stengthing ones' feet and ankles are....but barefoot shoes are not the way to do it. They're largely a marketing scheme that got passed off as actual science and then unfortunately trickled down into the health conscious communities as fact.

  • JohnR1972JohnR1972

    @cuddlefaery - I agree barefoot shoes have a time and place. Walking long distances on sidewalks or paved surfaces would not be a good idea. I like mine when walking in a local city park or a nearby state park where I can walk on natural surfaces. This is where I was wearing them yesterday.

    I was aware Vibram had been sued but I did not look into the details. A YouTuber I watch made a reference to them being one of the first companies making barefoot shoes and that they had been sued for making false (at at least exaggerated) claims about the benefits of barefoot shoes but I did not look up the details of the case.

  • PrettyLuvPrettyLuv

    That book by Katy Bowman sounds kinda interesting @JohnR1972. Did she happen to expound on how walking with close to bare feet is related to DNA movement?

  • [Deleted User]NourishinNorski (deleted user)

    I’ve been hooked on five finger shoes since 2011. I feel so much lighter, more agile, and faster when I’m not wearing clunky sneakers when I run. With that said, you have to be very careful about your distance when you first start using them. I fractured one of my toes because I increased my mileage too quickly during my first week using them. The muscles and tendons in our feet aren’t used to walking or running longer distances without substantial support. But as long as you ease into it, you shouldn’t have issues 😊 I’ll have to look more into the research that suggests they’re not good for us. I’ve had only good experiences (after that first injury, which was due to my own ignorance!)

  • JohnR1972JohnR1972

    @PrettyLuv - it is a fascinating book that starts with an explanation of how the wind shapes trees. Trees at the edge of a forest are exposed to different wind loads than trees in the middle of a forest and that difference is stress actually alters how the tree grows. She then get into how toddlers today who grow up wearing bulky pampers walk a little different toddlers who grew up without pampers.

    She said even minor differences in heel - toe drop or narrow toe boxes alter how people walk. Not a huge amount but enough that over time it alters how people walk.

    The book resonates with me because of my bike riding experience. I grew up riding “off the rack” bikes where I just picked one that fit me and adjusted the seat to the right height. However, when I made a sizable investment in a carbon fiber bike, I rode it for a couple weeks before having it professionally fitted to me. A bike fitter dialed in the stem length on my bike, the seat angle, the seat position front to back, etc. He also perfectly aligned the cleats on my shoes so my foot would be in the optimal position on the pedal.

    The change to the stem on my handlebars and seat were a couple of centimeters and the changes to my shoe cleats were only a matter of millimeters, but the effect of those little changes was HUGE in terms of my performance on the bike. So it certainly seems plausible to me that even a few extra millimeters of heel to toe drop could impact the way people walk.

  • JohnR1972JohnR1972

    @cuddlezandhugz - LOL, I can relate. I didn’t actually injure myself but the second time I wore my five finger shoes, I also wore a 45 lb ruck pack. No permanent harm done but I really should have given myself a little more time to adapt before throwing on the back pack with 45 lb plate in it.

    Thankfully I recovered very quickly and also adapted quickly and now I can wear those shoe with my pack without any problems (as long as I am on natural terrain).

  • PrettyLuvPrettyLuv

    I never thought of that @JohnR1972 - wind shaping the trees. That’s so pretty - like wind coming with it’s paint brush. I wonder what hurricanes do over time to a landscape. I suppose it’s similar to the relationship between
    water and rock - how water over time can carve into rock - shape it all kinds of ways.

    An interesting thought about wind and trees. I wonder what happens in the desert.

  • [Deleted User]DeletedAccounts (deleted user)

    I mostly use barefoot shoes from Vivobarefeet, Xero, and Merrell Trail Gloves (which add arch support back in). I have barefoot Vivo hiking boots I adore, thick enough sole to not have your feet hurt from rocks but thing enough to feel everything under your feet. I’ve hiked 500 miles in them so far and they’re definitely wearing in places, but I can’t go back to overly supported and stuff boots.

    In the five years I’ve worn barefoot shoes, I’ve had to experiences with plantar fasciitis which I think was caused from wearing them at the wrong time for too long, mostly on concrete while standing or 15k+ step days. I had a great heel insert that killed it this second time and I bought a pair of AllBirds to wear on concrete heavy days. And that barefoot shoes in moderation seems to be the right move. I wear the allbirds maybe 15% of the time but it’s enough to keep the support I needed. But wearing non-cramped, foot shaped shoes has been wonderful for me. And if you need the extra padding, Altra is a great choice.

  • ManOutdoorsManOutdoors

    I have the Vibram 5 finger shoes and I really like them. I've never adjusted to wearing them all day, but I like to wear them for an hour or two. I often wear them at the gym, or for a very short run.

    One thing I will add to the discussion is that you also have to adjust the way you walk. Take shorter steps and don't come down hard on your heal. This will take some time to learn and adjust to. There's probably great videos on how to walk barefoot that could be helpful. Years ago I watched a lot of videos on barefoot running form, and I imagine there are some good ones on walking barefoot.

  • CuddleHugs01234CuddleHugs01234

    @PhotogCuddler Question: are the all birds zero drop, or what brought you to wearing those? I’ve been in vibrams for the past year, now pain, mainly on days I’m on hardwood floor or on retail floor with tile. I love my vibrams but need something different some of the time.

  • JohnR1972JohnR1972

    @PhotogCuddler - I am not sure about the Allbirds shoes but I would probably stick to more traditional shoes when you are working if you are on concrete, tile or hardwood floors all day.

    I love my Vibram shoes and I will wear them running errands around town but I I don’t wear them for long walks on sidewalks. If I go walking around my neighborhood I will wear them but walk in the grass between the sidewalk and the street. However, my favorite thing to do in them is going hiking in a state park. Those shoes are really great for natural surfaces but not the best choice for tile or concrete.

  • CuddleHugs01234CuddleHugs01234

    @JohnR1972 do you wear minimalist shoes on tile or concrete, or regular shoes, or zero drop shoes?

  • JohnR1972JohnR1972

    All depends on how long I anticipate being on tile or concrete. I have a really nice pair of GoRuck shoes that are zero drop and wide toe box but the soles are a little thicker and slightly more padded that true minimalist shoes. I will wear my GoRuck shoes if I am going to be on concrete or tile for extended periods. I wear my Vibram shoes for walking on natural surfaces or if I am running errands where ai am going to be in and out of my car where my feet are going to get some relaxed time rather than constant walking on hard surfaces.

  • BearBear

    I usually only get New Balance or Dunham foot wear. I have a extremely large foot and cannot find brands that will fit.

    I’ve always been curious about the individual toe shoes.

  • TheFunCartelTheFunCartel

    I have large feet too. Look at my favorite pair of shoes:

  • JoyfulHeartJoyfulHeart

    @BoomerSpooner I had some like that, but had to stop wearing them because they were too small.

  • CuddleHugs01234CuddleHugs01234

    @Bear if you do try out the five fingers, definitely do it in store do you can try on multiple kinds of them.

  • CuddleHugs01234CuddleHugs01234

    Thanks @JohnR1972

  • Carrie_AnneCarrie_Anne

    I’ve been very interested in these but wondering about alternating with other traditional souled shoes when needed for different occasions.
    It seems it could be good for strengthening especially since I’ve had both knees replaced. PT encourages walking on uneven surfaces for balance and strength.

  • JohnR1972JohnR1972

    @carrieanne - I read a great book called “Move Your DNA” which was written by a woman with a PhD in biomechanics. She is a HUGE advocate of walking on uneven, natural surfaces. She talks about how our body is constantly adapting to the stress we put on it and how inaccurate our idea of “in shape” really is.

    She said everyone’s body is already “in shape” for the load / physical stress we routinely subject our bodies to. If the only stress you subject your body to is sitting on a couch, your body is “in shape” for sitting on a couch. If you only walk on flat, smooth surfaces, your body is adapted to walking on flat smooth surfaces but will be ill equipped to walk on rugged terrain and you can easily injure yourself by twisting an ankle or knee on uneven ground.

    However if you condition yourself to walking on uneven ground, you body will adapt by honing your sense of balance and strengthening stabilizing core muscles. She said you just want to build up to it, if you aren’t accustomed to walking on uneven, natural terrain, go slow and pay close attention to your footing so you don’t injure yourself while adapting to being in shape for that type of activity.

  • Carrie_AnneCarrie_Anne

    @JohnR1972
    Just seeing your post! It’s very helpful to me.
    I haven’t been able to buy barefoot shoes yet but am trying to alternate different types of shoes and also walking more on grass and pebbles. At first my legs ached a lot but they’re getting stronger!

  • JohnR1972JohnR1972

    @carrieanne - I am glad my post was helpful 😊
    The key is to go slow and give your feet and legs time to adapt to the different load placed on them with different footwear. I LOVE walking on natural surfaces like hiking trails and doing so strengthens stabilizing muscles in your feet, ankles and legs that help protect you from twisted ankles when you unexpectedly step on an uneven surface.

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