The Problem With Shoes

I used to wear heels every day, and bigger heels at weekends.  When I wasn't in heels I’d be wearing my supportive, shock absorbing, high-tech trainers.  After a lot of running I ended up with shin splints, apparently cause by incorrect over pronation.  My physio had some impressive equipment & software which took measurements of my running and feet, to create a pair of orthotics to put in my shoes.  These forced my feet into the correct pronation.

Since I've been leading a Primal lifestyle, I became very interested in barefoot running.

At PrimalCon earlier this year I was fortunate enough to have a lesson with Barefoot Ted, which was an amazing experience.  I'd never given much thought to running style before, so it was very eye opening.  When you try to heel strike with bare feet it is not easy to do – yet when you wear trainers with lots of cushioning, it's easy – and lots of runners do heel strike.  Running in shoes constricts the natural movement that your feet would otherwise take.  Our ancestors had to hunt for their food and walk and run considerably more than then average office worker today.  So it makes no sense that we now need to wear expensive high-tech shoes, in order to be able to run safely.

I now wear very soft soled ballet style shoes every day, and of course vibrams as often as I can the rest of the time.  Since doing this I've noticed that my footprint has changed – indicating that I have managed to improve my pronation.  I've had no leg or feet related injuries – despite now walking (with the occasional sprint) my daily 5km commute to and from work.

Vibrams are  great practical way to go barefoot around the city.  Tomorrow I'll share my tips about buying a reasonably priced pair in Australia.

The Science Behind Barefoot Benefits

Modern podiatry often encourages structured, supportive footwear. But the more we learn about biomechanics, the more it seems that less is often more when it comes to foot health. The human foot contains 26 bones, over 100 muscles, tendons and ligaments, and is designed to move dynamically. Thick-soled trainers and structured shoes can inhibit this movement and weaken the muscles that help stabilise the foot.

By contrast, barefoot walking or wearing minimalist shoes allows your feet to flex, splay and respond to the ground naturally — just as they were intended to. This increases proprioception (your body’s sense of spatial awareness), strengthens foot muscles and encourages a more efficient walking and running pattern.

Transitioning to Barefoot Living Safely

While the benefits are compelling, it’s important to make the switch gradually. Most of us have spent years or decades in padded, restrictive footwear. Going barefoot full-time without preparation can place unfamiliar stress on muscles and tendons.

If you're starting out, follow these tips to transition safely:

• Start indoors: Spend time barefoot at home before tackling outdoor terrain.
• Begin with short walks: Try a barefoot walk on soft grass or sand before increasing distance or frequency.
• Stretch and strengthen: Incorporate exercises like toe splaying, calf raises and towel scrunches to support your transition.
• Listen to your body: Soreness is normal; sharp pain is not. Allow recovery time between barefoot sessions.

Common Foot Issues That Improve With Minimalist Shoes

Many people report significant improvements in foot health after switching to barefoot or minimalist shoes. Some of the most common conditions that benefit include:

• Plantar fasciitis: Weak arch muscles often contribute to this condition. Strengthening the feet through barefoot walking can help reduce pain over time.
• Bunions and hammertoes: These often stem from narrow, pointy shoes. Wide, natural-toe-box footwear can allow toes to return to their natural alignment.
• Flat feet: Rather than relying on artificial arch support, training the intrinsic foot muscles can help restore the arch naturally.

Of course, individual results vary, and anyone with severe foot issues should consult a knowledgeable physiotherapist or sports podiatrist familiar with natural foot function.

Why Modern Shoes Might Be Making Things Worse

Traditional footwear often features raised heels, arch supports, toe spring, and cushioning that alters our natural gait. While these features may feel comfortable initially, they can compromise posture, create muscular imbalances, and lead to chronic injuries over time.

Heeled shoes, for instance, shift the body's centre of gravity forward, forcing the spine and hips to compensate — often resulting in back pain. Thick soles dull the sensory feedback from the ground, leading to inefficient movement and overstriding.

By stripping away these artificial features, barefoot shoes promote a more grounded, balanced way of moving — one that's aligned with how we evolved to walk and run.

Choosing the Right Minimalist Footwear

There are more barefoot and minimalist shoe options available now than ever before. While Vibrams remain iconic, many brands now offer more subtle or office-appropriate styles for everyday wear.

Key features to look for in barefoot-friendly footwear include:

• Zero drop: No elevation between the heel and toe, which helps maintain natural posture.
• Wide toe box: Allows the toes to splay and grip as they would naturally.
• Thin, flexible sole: Encourages ground feel and responsiveness.
• No arch support: Encourages the foot to work harder and grow stronger over time.

Brands like Vivobarefoot, Wildling Shoes, and Xero Shoes offer a wide variety of options to suit both urban and trail environments.

Incorporating Barefoot Time Into a Modern Life

While going completely barefoot in all environments may not be realistic, it’s easy to include more barefoot time into your routine. Here are some ideas:

• Go barefoot at home as much as possible
• Do your morning stretch or yoga routine with bare feet
• Try short barefoot walks on safe natural surfaces like grass, sand or forest trails
• Switch to minimalist footwear when commuting or on casual days

Over time, you may notice stronger feet, better balance, and fewer lower limb issues — all without expensive interventions or gadgets.

My Personal Experience With Barefoot Walking

One of the most surprising things I noticed was how much my gait changed. Instead of striking hard with my heels, I now land midfoot, with a softer, more fluid motion. My stride shortened slightly but became more efficient. I feel more connected to the ground, more stable, and more energised after walks.

Equally remarkable was how my posture improved. Without the artificial lift of heels or supportive soles, my hips naturally adjusted, and my shoulders felt more aligned. Walking 5km each way to work now feels less like a chore and more like a daily grounding ritual.

What the Research Says

Recent studies have begun to back up what many barefoot enthusiasts have long claimed. A 2016 study published in *Nature* found that barefoot populations had significantly lower incidences of flat feet, bunions, and other structural issues. Another study in the *Journal of Foot and Ankle Research* confirmed that minimalist footwear increased foot muscle strength and balance in adults over a 12-week period.

While more long-term studies are needed, the evidence is mounting in favour of a return to simpler footwear — or none at all.

Final Thoughts: Reclaiming Natural Movement

Adopting a barefoot or minimalist approach isn’t about throwing out all your shoes or running a marathon barefoot tomorrow. It’s about reconnecting with the way your body was designed to move and gradually undoing the damage caused by years of unnatural footwear.

Start slowly, be mindful of how your feet feel, and stay consistent. You might just find that walking — something you’ve done your whole life — becomes more enjoyable, empowering, and energising than ever before.

And if you’ve never tried Vibrams or similar footwear, there’s no better time to explore. Your feet might thank you for it.