If you have bunions, the right shoes can make a big difference to daily comfort. The most important thing is to avoid pressure around the big toe joint and choose shoes with enough space for your toes to spread naturally.
Barefoot shoes can be a good option for some people with bunions because they usually have a wide toe box, flexible materials, and a foot-shaped design. They will not make a bunion disappear, but they may help reduce rubbing, pressure, and restriction around the toe joint.
This guide will cover:
- what to look for in barefoot shoes for bunions
- which barefoot brands are worth considering
- which models may suit bunions best
- when barefoot shoes may not be the right option
Our Background with Barefoot Footwear
At our Sydney store, we help customers compare different barefoot shoe shapes, widths, materials, and fits every day. This is especially important for people who need more space around the toes or a softer, less restrictive fit in the forefoot.
Quick Disclaimer: We are not doctors, podiatrists, or physiotherapists. This guide is based on our experience with barefoot footwear and shoe fitting, and is meant for general information only. If you have painful, inflamed, worsening, or medically complicated bunions, it is best to speak with a qualified health professional.
Our Top Selection
Xero Nexus Knit
Sporty option for active use and higher-volume feet.
Koel Barefoot Ila / Ilo
Secure casual option for mild to moderate bunions.
Splay Rev LTS Amsterdam
Casual option with a wider toe box than other Splay models.
Explore Splay Rev LTS AmsterdamRead more below about why we recommend these shoes.
When Barefoot Shoes Make Sense for Bunions
Barefoot shoes may make sense if:
- your bunion feels irritated by narrow or pointed shoes
- you need more space around the big toe joint
- your toes feel squeezed together in regular footwear
- you want softer, more flexible materials around the forefoot
- your bunion is mild to moderate and not severely painful
- you are ready to transition gradually from conventional shoes
Barefoot shoes may not be the best first option if:
- your bunion is very painful, inflamed, or worsening quickly
- the big toe joint is stiff, arthritic, or difficult to move
- you need strong cushioning or support for daily comfort
- thin, flexible shoes make your forefoot pain worse
- your bunion changes how you walk or affects your balance
Bunions are one of the most common foot issues in Australia. Experts estimate that up to a third of adult Australians suffer from them with the prevalence being more concentrated with older age (1).
Bunions can be painful, unsightly, and most detrimental of all, they can be debilitating. Once they become uncomfortable, people with bunions are less likely to engage in everyday activities like exercise or even walking, and this can rapidly decrease their health and overall quality of life.
The most commonly repeated narrative around bunions doesn't paint a hopeful picture either. Most people believe they're incurable and guaranteed to become worse over time. This is true for some cases, but not all. There are both surgical and non-surgical options that can improve bunions for some people, and barefoot shoes are one of these potential solutions.
How Can Barefoot Shoes Help With Bunions?
Since bunions can occur for a diverse array of reasons (see FAQs at the end of the article), there's no one size fits all approach to caring for them. The steps for treatment generally involve discovering and avoiding the aggravating factors that may have caused them to develop in the first place.
Most often, this means finding more appropriate footwear. Barefoot shoes can be a wonderful bunion-friendly footwear option since they have a wide toe box that doesn't put pressure on and worsen existing bunions. They're also generally made of flexible materials, and this allows the foot to move naturally without compressing the toe joints.
Sometimes, barefoot shoes can even go beyond being comfortable and non-damaging to bunions. There are cases where they can improve bunion symptoms, and they do this in a few ways.
Firstly, barefoot shoes let the feet move freely because of their anatomical shape and design. This can improve walking mechanics and reduce stress on the toe joints that have bunions. Barefoot shoes can also improve the strength, flexibility, and mobility of the toes, including ones affected by bunions (6).
These improvements may not make bunion protrusions disappear in the way surgeries can, but they can recover greater function of the foot and reduce the negative symptoms that often come along with bunions.
The Limitations of Barefoot Shoes For Bunions
While barefoot shoes can be an empowering solution for some people suffering from bunions, they won't be a viable solution in all cases. There are limitations to their use.
People with severe bunions may have too much pain to be able to walk in barefoot shoes. Barefoot shoes offer very little support which is great for increasing foot strength, however severely compromised feet may not be able to withstand this amount of foot stress. In certain situations, shoes with arch support can be a better option.
Another situation where barefoot shoes may not be appropriate is if the feet joints are arthritic. This means the cartilage is damaged and the foot is inflamed. It's unlikely that significant strength and mobility improvements can be made at this point, and prioritizing comfort would likely be a better strategy.
Barefoot shoes can also be combined with other bunion improvement solutions. Foot exercises and stretches as well as strategies to reduce pain and swelling like epsom salt foot baths, massages, or heat and cold therapy can all be helpful when used correctly (7).
What to Look For in Barefoot Shoes for Bunions
- Wide, foot-shaped toe box: Enough space around the big toe joint so the bunion is not squeezed from the side.
- Toe box height: The shoe should not press down on the big toe joint or rub the bunion from above.
- Soft upper materials: Soft leather, suede, or flexible textile usually works better than stiff overlays or seams over the bunion.
- Secure heel and midfoot: The forefoot should be roomy, but the foot should not slide forward inside the shoe.
- Removable insole: Useful for adjusting volume, adding comfort, or using your own insole during transition.
- Enough sole protection: Very thin soles may feel too harsh on hard surfaces if the bunion is sensitive.
- No hard edges near the bunion: Raised rubber sidewalls or stiff seams should not press into the bunion area.
Best Barefoot Shoe Brands Compared for Bunions
- Be Lenka: Best for roomy, foot-shaped toe boxes. Good when the bunion needs extra space around the big toe joint.
- Barebarics: Good transition option with a more structured sneaker feel, removable insoles, and enough forefoot space.
- Koel: Good if you need toe room but also want a secure heel and midfoot fit without a bulky shoe.
- Splay: Good for casual wear and toe space. Better for mild to moderate bunions than very sensitive or severe cases.
- Xero: Good for active use and often suitable for higher-volume feet thanks to the roomier instep and adjustable fit.
- Vivobarefoot: Flexible and functional, but usually better for medium-width feet than very wide or bunion-sensitive forefeet.
Best Barefoot Shoes for Bunions: Our Top Selection
These models are good starting points if you need more space around the big toe joint, softer forefoot materials, or a more forgiving transition into barefoot shoes.
Be Lenka Rebound
- One of the best options if your main issue is lack of space around the big toe joint.
- Flexible materials and 5 mm sole keep the shoe light and natural-feeling.
- Removable insole gives more flexibility with fit and volume.
- Good everyday sneaker
Barebarics Zing
- Best if you want a less minimal, more sneaker-like transition shoe.
- Removable antibacterial insole and ComfortGrip Neo sole add more comfort than ultra-minimal models.
- Good transition option.
Xero Nexus Knit
- Best option in this selection for active use, walking, gym, and sporty everyday wear.
- Often suitable for higher-volume feet thanks to the roomier instep and adjustable fit.
- Knit upper may feel more forgiving around the forefoot than firmer sneaker uppers.
- Removable insole
- Check that the toe box and upper do not press directly on the big toe joint.
Explore Women’s Xero Nexus Knit
Koel Barefoot Ila / Ilo
- Ila is the women’s option, while Ilo offers a similar fit and style for men.
- Best suited to mild to moderate bunions, as Koel has a medium toe box rather than the widest forefoot in this selection.
- Suede upper and lace-up closure help balance comfort and secure fit.
- Removable insole.
Splay Rev LTS Amsterdam
- Best Splay option to consider for bunions.
- Designed with a wider toe box than other Splay models.
- Suede toe box and mesh lining may feel more comfortable around the forefoot.
- Removable insole.
- Good casual option if you want more protection than an ultra-thin barefoot shoe.
Explore Splay Rev LTS Amsterdam
Transitioning to Barefoot Shoes
Making the switch to barefoot shoes should be done cautiously by everyone, but especially by anyone suffering from bunions. It can be overwhelming to the small muscles of the feet that aren't yet accustomed to being used.
Starting slowly by wearing barefoot shoes for short periods of time is highly recommended to allow the feet to gradually become stronger. Some barefoot shoes also have milder barefoot shoe features and function well as a transition shoe for beginners.
Selecting shoes that are properly fitted will also make the transition smoother and avoid unnecessary chafing or pressure. The toes should have enough room to splay out naturally without being constricted by the sides of the toe box. People with existing bunions may even need to find an extra wide toe box to avoid squeezing their toe joint bone protrusions.
Even with these precautions in mind, it's always best to consult with a foot health expert such as a podiatrist to ensure barefoot shoes are a wise option. They can be beneficial, or stressful to the feet, depending on how progressed bunions or other foot issues are.
Conclusion
Bunions may seem like an incurable diagnosis, but they don't have to be if they're caught early enough and addressed properly. Barefoot shoes can be a great option to improve mild cases of bunions, and they're a fantastic preventative strategy to avoid developing them in the first place.
FAQs
What Are Bunions and What Causes Them?
Simply put, bunions are bony protrusions that occur at the toe joints. They happen most frequently at the metatarsophalangeal joint (where the big toe meets the first long bone of the foot), but they can also occur where the 5th metatarsal bone meets the pinky toe. This particular type of bunion is often smaller in size and colloquially known as a bunionette.
Did you know bunions are 10x more common in women? This may be because they tend to have weaker connective tissue (especially during pregnancy) and are more likely to wear restrictive footwear that puts pressure on the toe joints. (2)
Mild cases of bunions can sometimes be benign and cause no pain, but they still usually make it difficult to find comfortably fitting shoes since they cause deformities to the bones of the feet.
In cases where bunions are a more apparent issue, they can become inflamed, swollen, cause stiffening of the joint, and may even develop into further medical complications. A few complications that bunions can cause are hammertoe, metatarsalgia, and with enough time, even arthritis (3). Once enough damage has been done to the cartilage within the toe joint because of bunions, it can be past the point of being remedied, so finding proactive solutions is important.
Bunions can develop for a number of reasons, but people who have them often have a genetic predisposition towards them based on the shape of their feet and the stability of their toe joints. As the popular saying goes: "genetics loads the gun and the environment pulls the trigger".
What are the environmental factors that make bunions more likely to occur?
- narrow restrictive footwear,
- consistent long hours standing,
- being significantly overweight,
- poor walking mechanics,
- and a past experience of foot injuries (4).
Did you know certain careers can put you at greater risk of developing bunions? Nursing, teaching, and ballet dancing are all high risk occupations since they involve long periods of standing which can gradually cause wear and tear on the toe joints. (5)
Are There Exercises for Bunions?
Exercises can help some people with bunions, especially in mild to moderate cases. They may help improve big toe mobility, toe control, foot strength, and comfort. However, exercises may help function and symptoms, but they do not reliably make the bunion disappear.
Toe-spread-out exercise: Place your foot flat on the floor, gently lift and spread the toes, then try to move the big toe away from the second toe without forcing it. This targets the muscles that help control big toe alignment.
Big toe mobility: Place your foot flat on the floor and keep the smaller toes relaxed. Slowly lift the big toe up while keeping the ball of the foot grounded, then lower it back down with control. The goal is to improve big toe movement and control, not to force the bunion straight.
Article Sources
- Yangting Cai. (2023). Global prevalence and incidence of hallux valgus: a systematic review and meta-analysis. Journal of Foot and Ankle Research.
- Jan P. Silfverskiöld. (2016). Common foot problems. Postgraduate Medicine.
- Andrea S Aebischer. (2020). Bunions: A review of management. Australian Journal of General Practice.
- Edward Roddy. (2011). Epidemiology and impact of hallux valgus: more than just bunions. Journal of Foot and Ankle Research.
- Betty B. Kelman. (2000). Occupational Hazards in Female Ballet Dancers: Advocate for a Forgotten Population. The Australian and New Zealand Society of Occupational Medicine.
- Nicholas B. Holowka. (2018). Foot strength and stiffness are related to footwear use in a comparison of minimally- vs. conventionally-shod populations.
- Sheree Hurn. (2016). Non-surgical treatment of hallux valgus: a current practice survey of Australian podiatrists. Journal of Foot and Ankle Research.
