What is a Barefoot or minimalist shoe?
In order to be classified as a barefoot shoe the shoe must have the following features:
1. A wide toe foot-shaped toe box that allows the toes to spread out, and the big toe in particular to be in straight alignment
2. A flat zero drop or low drop sole. That is, no heel or minimal heel inclination
3. A thin and flexible sole that allows the foot to move and bend freely and receive sensory feedback from the ground below.
The concept of minimalist or barefoot footwear can initially be a bit of a shock to the norms and conventions of traditional footwear and the information that most of us have been receiving throughout the majority of our lives. Information like, "good" footwear should provide your foot with stability, shock absorption, and support. This is the opposite of what barefoot footwear is about. The concept behind barefoot shoes is that the foot itself is designed, and has the capacity to provide its own shock absorption, stability, and support because of its anatomical design. And, in order to perform these functions effectively, the foot requires a minimalist, unrestricted, and uncomplicated environment in which to do so. And furthermore, traditional footwear with the additional "assistance" in the form of cushioning, stability, and support, actually inhibits the natural function of the foot.
When you think about all the assistance and modern conveniences available every day that are designed to save time, improve efficiency, etc., and ask yourself "do they really help or hinder?" Think of all the modern conveniences we now have and how they have altered our abilities to perform what used to be simple everyday tasks ourselves. Spelling without spell check on your devices, adding up the prices of groceries in your head and giving back change, and remembering phone numbers before they were stored in our phones, just to name a few.
My point is that, Yes, while assisting us, often in the process we lose our natural ability to perform many tasks. In a sense, we get "lazy". The body and the brain will always find the easiest path to get something done. And If not regularly stimulated it becomes slower and sluggish. I supposed the term that comes to mind is "move/use it or lose it".
In terms of footwear and your feet and whole body, put simply, the more the shoe does (like provide support and stability and block stimulation from the ground) the less the foot and body need to do. And inevitably, its natural inherent ability to work at its full glorious capacity is inhibited and becomes weaker.
After many years of practicing podiatry and subscribing to traditional footwear and orthotic concepts, I became a barefoot convert. I came to realize that a lot of the day-to-day issues I was helping my client address were in fact caused by traditional footwear. That's not to say I no longer believe in traditional footwear or orthotics in all cases. I believe in their benefits and uses in certain cases and have seen firsthand the benefits they can provide when used correctly.
However, I do fully believe the wider population in modern society has been misled and misinformed when it comes to traditionally shaped footwear and the need for them to provide stability and support on a daily basis. I think there is an overreliance on them in general, and that it's to the detriment of the wearer.
There are many benefits to Barefoot shoes. The most obvious to me as a podiatrist is the wide toe box. Corns are eliminated when there is no pressure on the toes. This also benefits the big toe alignment and this is so important in effective walking and running.
The lack of stability and support in a barefoot shoe, means your muscles and tendons need to work. Making them stronger.
The thin sole means the many receptors in the sole of your feet get stimulated and send messages back to the brain. Initiating many different response messages being sent along the neural pathways and keeping them firing efficiently.
So are Barefoot shoes good for you?
A good place to start is to allow yourself short and regular opportunities to go barefoot in a safe environment (be especially cautious if you have Diabetes), and see how your body responds.
Transitioning to barefoot shoes takes time and patience. It should be gradual and be complimented by a foot and ankle exercise plan for maximum benefit. Transitioning with the support of your Podiatrist and barefoot shoe retailer is also very helpful.
There are various brands of barefoot shoes available and various types of barefoot shoes designed for a variety of activities, like recreational, walking, hiking, and running. Some styles are better suited to wider feet and some narrow ones. Initially, when transitioning from traditional footwear into barefoot shoes, it's a good idea to start with a shoe with a slightly thicker sole and a low drop (4mm) until your body adjusts. Be Lenka is a brand that offers many fabulous shoes with these features. They were my first and initially my favorite Barefoot shoes. If you are after a true barefoot experience, Ahinsa shoes are hard to beat in my opinion. Hand made, Ethically made, true zero drop, and super flexible.
One of my Professional goals this year was to make these shoe brands available from my practice so people can see and experience them in person, rather than rely on purchasing online. Currently in Australia, the availability of bricks and mortar barefoot shoe shops is still limited and that is a shame. However, awareness is growing and with it so will demand.