Barefoot shoes have emerged as a popular alternative for those seeking a more natural running and walking experience. But how much of the hype is supported by scientific evidence?
In this article, we synthesize research findings from various studies to provide a better picture of the benefits and potential drawbacks of barefoot footwear.
Disclaimer: While we strive to ensure the accuracy and reliability of the studies referenced, this content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding your health or the use of barefoot footwear. Additionally, it is important to note that research on barefoot and minimalist footwear is still limited and continuously evolving.
What Did We Find in Our Research?
Let’s start our journey with a summary of our research.
Several studies indicate that transitioning to barefoot or minimalist shoes can enhance muscle strength in the feet and lower limbs, promote more natural running mechanics, and potentially reduce certain types of injuries.
Runners adopting barefoot footwear often experience increased ankle mobility and improved muscle mass, which may contribute to overall foot resilience. However, improper transition from traditional to barefoot shoes can elevate the risk of injuries, particularly in the ankles and calves, due to altered impact forces and increased pressure on specific areas of the lower limb.
Additionally, the current body of research is limited and sometimes presents conflicting results, underscoring the need for more comprehensive studies.
Now let’s look at all examined studies in more detail.
1 Barefoot Running : Myths and Realities of Barefoot and Shod Mechanics towards Implicating Running Related Injuries
Source: jcdr.net
Azeem, Zafar et al. (2021). Barefoot Running : Myths and Realities of Barefoot and Shod Mechanics towards Implicating Running Related Injuries. In. Journal of Clinical and Diagnostic Research, 15, 10, s. 1-3.
Objective: The aim of this study was to compare the different walking mechanics associated with traditional and barefoot footwear and to assess their potential impact on various types of injuries.
Results: The primary distinction between these types of footwear lies in the strike mechanics—heel striking with traditional shoes versus forefoot striking with barefoot shoes. This difference leads to varying injury risks.
Traditional footwear, with its enhanced reinforcement in the foot area, results in a more forceful impact upon ground contact, which can often cause injuries or deformities in the feet. Conversely, barefoot shoes, which typically offer less support, produce a gentler impact. However, this shifts the load to the calves and knees, as these areas must compensate for the reduced cushioning.
Consequently, barefoot shoes are not recommended for running or walking on hard surfaces, where the risk of foot injury remains elevated despite some level of protection. Transitioning from traditional to barefoot footwear should be done gradually to significantly reduce the likelihood of injuries.
Nonetheless, there is a scarcity of scientific studies focused on injuries related to barefoot footwear usage, with most insights derived from personal and subjective experiences.
2 Effects of technological running shoes versus barefoot running on the intrinsic foot muscles, ankle mobility, and dynamic control
Source: sciencedirect.com
Garcia-Arrabé, Maria et al. (2024) Effects of technological running shoes versus barefoot running on the intrinsic foot muscles, ankle mobility, and dynamic control : A novel cross-sectional research. In. Brazilian Joural of Physical Therapy, 28.
Objective: The study involved 44 participants, with 22 being barefoot runners and the control group running in traditional running shoes. Through various measurements, the research primarily focused on changes in muscle mass and the alignment of lower limb joints.
Results: Barefoot runners had greater muscle mass in all measured areas, and ankle mobility was also higher in the barefoot group. This could lead to fewer foot injuries in the long term. The increased support provided by traditional running shoes in the monitored areas may result in muscle weakening, thereby reducing joint support.
3 Effect of Minimalist Footwear on Running Efficiency
Source: pmc.ncbi.nlm.nih.gov
Gillinov, Stephen M. et al. (2015). Effect of Minimalist Footwear on Running Efficiency : A Randomized Crossover Trial. In. Sports Health, 7, 3, s. 256-260.
Objective: The study aimed to confirm or refute the hypothesis that barefoot (minimalist) footwear enhances running efficiency. The research involved 14 university students—cross-country runners aged between 14 and 18 years. Five participants trained using barefoot shoes, while the remaining nine used traditional running shoes.
Results: Running in barefoot conditions encouraged a forefoot strike, whereas traditional footwear typically resulted in a heel strike. Increased foot support (as seen with traditional running shoes compared to barefoot shoes) led to a longer contact time between the foot and the ground.
Additionally, the number of steps and the degree of knee flexion were slightly lower for those wearing barefoot shoes, although the overall differences were minimal. Despite these short-term findings favoring barefoot footwear in terms of running efficiency, the authors highlighted that studies on injury prevention with this type of footwear present mixed results.
For example, some research suggests that barefoot shoes reduce stress on the knees and Achilles tendon but may increase the likelihood of stress fractures in the calf area. Furthermore, there is a notable scarcity of studies exploring the long-term effects of using barefoot footwear.
4 Injuries And Footwear (Part 2): Minimalist Running Shoes
Source: pubmed.ncbi.nlm.nih.gov
Knapik, Joseph J. et al. (2016). Injuries and Footwear (Part 2) : Minimalist Running Shoes. In. Journal of Special Operations Medicine, 16, s. 89-96.
Objective: This article examines four studies that compare traditional running shoes with minimalist (barefoot) running footwear, focusing on the frequency of lower limb injuries during the observation period.
Results: The studies included both recreational and professional runners. Throughout the observation period, participants gradually transitioned from traditional running shoes to barefoot versions. While the study outcomes are not definitive, there was an observed increase in certain injuries, particularly swelling in the skeletal structures of the lower musculoskeletal system and joints.
However, all studies were conducted over a relatively short timeframe, making it difficult to determine the long-term benefits and drawbacks of using barefoot footwear. Additionally, the authors highlight that in most cases, injuries were reported based solely on information provided by the study participants and were not examined by medical professionals.
Consequently, it is challenging to assess the extent to which these injuries were caused by the type of footwear versus other factors.
5 "Barefoot footwear": Statement on the issue of the barefoot shoes.
Source: https://www.prezuvky.sk/
Mayerová, Vlasta (2019). „Barefoot obuv“ : Vyjádření k problematice tzv. bosé obuvi. In. Podiatrické listy, 1, s. 11-12.
Objective: The aim of this article is to summarize scientific studies on barefoot footwear and analyze their health implications. The study primarily draws from articles within the American context and focuses specifically on children's barefoot shoes.
Results: The author views barefoot footwear with skepticism, particularly regarding children's shoes. According to her, most users do not use this type of footwear correctly—they tend to strike the ground with their heels, as is common with traditional shoes, instead of landing on the forefoot, which is standard for barefoot shoes.
This improper use can lead to foot deformities and, in some cases, issues affecting the entire lower limb. Additionally, barefoot footwear is only suitable for soft, natural surfaces and is not recommended for hard urban pavements. It is also advised for short-term use only.
Furthermore, barefoot shoes could potentially be harmful for children's feet, especially concerning their construction and the materials used. Therefore, transitioning to barefoot footwear is recommended only under medical supervision.
6 Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles
Source: https://scholarsarchive.byu.edu/
Ridge, Sarah T. et al. (2018). Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles. In. Brigham Young University : Faculty Publication, 3159.
Objective: The use of shoes that provide substantial foot support can lead to muscle weakening in this area, resulting in injuries to the foot and eventually the entire lower limb. Barefoot shoes may offer a solution to this problem.
The study involved 57 participants, with one group wearing minimalist (barefoot) footwear throughout the research period, another group regularly performing exercises to strengthen foot muscles, and the remaining participants serving as a control group. Each group walked a specific number of steps daily, gradually increasing over time.
The research spanned eight weeks.
Results: Over the course of the study, muscle mass in the foot area significantly increased in both experimental groups compared to the control group, with the barefoot group experiencing an almost 8% increase.
Both the barefoot group and the group focused on strengthening exercises performed similarly in the tests, with no notable differences between them in any aspect. The study authors interpret these findings positively, leaning towards the use of barefoot footwear as it can be more easily and naturally integrated into daily life.
Additionally, unlike the relatively narrow focus of the strengthening exercises, wearing this type of footwear also strengthens other muscles in the lower limb, which can lead to greater overall foot resilience. Furthermore, the increased contact between the foot and the ground facilitates the release of proteins that support muscle growth.
7 Orthopaedic Perspective on Barefoot and Minimalist Running
Link: https://www.bareshoes.co.uk/
Roth, Jonathan et al. (2016). Orthopaedic Perspective on Barefoot and Minimalist Running. In. Journal of the American Academy of Orthopaedic Surgeons, 24, s. 180-187.
Objective: Despite the ongoing advancements in traditional running footwear, the frequency of foot injuries has only seen a minimal decline. Barefoot shoes reduce the strain on the heel area, which is expected to lower the incidence of bone and tendon injuries in the lower limbs.
This study examined the mechanics of running in both traditional and barefoot shoes from multiple perspectives, comparing the levels of stress placed on the lower limbs.
Results: When choosing running shoes, the most critical factor is assessing the type of foot strike that the footwear encourages. Forefoot striking with barefoot shoes diminishes the initial impact force on the foot; however, these forces become more distributed, leading to increased overall pressure on the foot and ankle.
This suggests that while the number of impact-related injuries may decrease, the probability of ankle injuries rises. This risk is heightened when transitioning improperly from traditional to barefoot footwear.
Additionally, for certain orthopedic conditions, especially those involving lower limb pain, switching to barefoot shoes has shown a positive impact.
8 Running Barefoot or in Minimalist Shoes.
Link: https://www.researchgate.net/
Rothschild, Carey. (2012). Running Barefoot or in Minimalist Shoes. In. Strength and Conditioning Journal, 34, s. 8-17.
Objective: The primary goal of this article is to develop an exercise regimen for runners preparing to transition to barefoot running and to compare the load on the lower limbs when using barefoot versus traditional running shoes.
Results: Barefoot footwear changes the mechanics of foot strike during running, placing the greatest stress on the forefoot, whereas traditional shoes encourage heel striking.
Additionally, barefoot shoes engage the calf and thigh muscles more during foot strike, which may potentially reduce the incidence of injuries in these areas. However, comprehensive studies examining injury rates associated with barefoot footwear are currently lacking.
Barefoot shoes also encourage shorter strides, which most users find more comfortable and less taxing, enabling them to run longer distances compared to traditional footwear.
The most challenging aspect is transitioning from traditional running shoes to barefoot types, which should always be undertaken under the guidance of a professional. Improper use can lead to injuries.
9 What do people think about running barefoot/with minimalist footwear? A thematic analysis
Link: https://www.researchgate.net/
Walton, Peter – French, David. (2016). What do people think about running barefoot/with minimalist footwear? A thematic analysis. In. British Journal of Health Psychology, 21, s. 451-468.
Objective: This article features eight interviews with amateur runners, exploring their opinions on barefoot footwear. It offers a subjective perspective rather than a scientifically based analysis.
Results: Participants viewed running truly "barefoot," meaning without any shoes, as extreme. Nowadays, barefoot running is generally associated with running in minimalist footwear.
Opinions in this context were mixed, often stemming from experiences shared by acquaintances with minimal scientific support, which can lead to inaccurate conclusions. The most important factors for the participants were support and protection against injuries, areas where minimalist footwear met their needs.
Many made their choices based on information about foot strike, typically provided by shoe retailers. Overall, however, the perception of barefoot running was positive.
Conclusion
In summary, our review of existing studies on barefoot and minimalist footwear presents a balanced view of their potential benefits and associated risks.
Some studies suggest that transitioning to barefoot shoes can lead to improved muscle strength in the feet and lower limbs, enhanced ankle mobility, and more natural running mechanics. These factors collectively contribute to greater foot resilience and may help reduce certain types of injuries.
However, the transition process must be approached with caution. Improper adaptation from traditional to barefoot footwear can increase the likelihood of injuries, particularly in the ankles and calves, due to altered impact forces and increased pressure on specific areas of the lower limbs.
Furthermore, the current body of research on barefoot footwear remains limited and sometimes yields conflicting results, underscoring the need for more extensive and rigorous studies to fully understand the long-term implications of their use.
Resources
Azeem, Zafar et al. (2021). Barefoot Running : Myths and Realities of Barefoot and Shod Mechanics towards Implicating Running Related Injuries. In. Journal of Clinical and Diagnostic Research, 15, 10, s. 1-3.
Garcia-Arrabé, Maria et al. (2024) Effects of technological running shoes versus barefoot running on the intrinsic foot muscles, ankle mobility, and dynamic control : A novel cross-sectional research. In. Brazilian Joural of Physical Therapy, 28.
Gillinov, Stephen M. et al. (2015). Effect of Minimalist Footwear on Running Efficiency : A Randomized Crossover Trial. In. Sports Health, 7, 3, s. 256-260.
Knapik, Joseph J. et al. (2016). Injuries and Footwear (Part 2) : Minimalist Running Shoes. In. Journal of Special Operations Medicine, 16, s. 89-96.
Mayerová, Vlasta (2019). „Barefoot obuv“ : Vyjádření k problematice tzv. bosé obuvi. In. Podiatrické listy, 1, s. 11-12.
Ridge, Sarah T. et al. (2018). Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles. In. Brigham Young University : Faculty Publication, 3159.
Roth, Jonathan et al. (2016). Orthopaedic Perspective on Barefoot and Minimalist Running. In. Journal of the American Academy of Orthopaedic Surgeons, 24, s. 180-187.
Rothschild, Carey. (2012). Running Barefoot or in Minimalist Shoes. In. Strength and Conditioning Journal, 34, s. 8-17.
Walton, Peter – French, David. (2016). What do people think about running barefoot/with minimalist footwear? A thematic analysis. In. British Journal of Health Psychology, 21, s. 451-468.
