How to switch to barefoot shoes without problems or pain

Are barefoot shoes suitable for everyone? A physiotherapist explains how to prepare your feet for the switch from conventional shoes so you can enjoy your very first steps.

Barefoot footwear – sometimes called “barefoot shoes” – is booming in our country right now. At the same time, it still sparks controversy among both the general public and professionals. On one side, you’ll read that barefoot shoes can work literal miracles and help with almost any issue in the body.

On the other side are the critics, convinced it’s just a passing trend, warning that barefoot footwear and walking barefoot will ruin our feet. So where’s the truth?

Can barefoot shoes fix problems in the musculoskeletal system? Would you like to give your feet more freedom, perhaps improve their condition and the state of your whole movement system, but you’re worried things could get worse? So how do you transition to barefoot shoes without harming yourself? We’ll guide you through it.

Pros and cons of barefoot shoes

1. A natural shoe shape

Barefoot shoes come with several benefits your feet can really gain from. The main one is that they respect the natural shape of your feet. Barefoot shoe makers also understand that there isn’t one universal “human foot shape”, which is why you’ll find far more variety in toe box shapes than in standard high-street footwear.

Choosing the right shape with enough width at the front is key as prevention against bunions (hallux valgus) or ingrown toenails. Plenty of room for your toes also allows them to work properly during push-off. Walking in barefoot shoes is then more active – but also more demanding – than in conventional footwear.

If your feet aren’t used to working this intensely, you may end up feeling muscles you didn’t even know you had. That’s why experts recommend that anyone wanting to start with barefoot shoes should begin gradually, on shorter routes.

2. A flexible sole

For our feet to function properly, they need to move in every possible direction. A stiff, inflexible shoe doesn’t allow this – unlike a soft, flexible barefoot shoe.

However, people with pronounced joint laxity (hypermobility), overly loose ligaments (hyperlaxity) and low muscle activity should be cautious. For them, too much flexibility and springiness in the sole can be unhelpful. The solution is to choose a slightly thicker and stiffer sole, or to add a cushioning insole to your barefoot shoes.

3. A thin sole

For our feet to work properly, they need to sense what we’re stepping on and what’s happening underneath them. A stiff, inflexible sole doesn’t allow that, whereas in barefoot shoes you’ll genuinely feel the world beneath your feet much more intensely.

For most adults, it’s an unfamiliar sensation at first – so again, it’s best to start slowly and let your feet adapt gradually. If your feet remain very sensitive and the sole feels uncomfortably thin, you can use cushioning insoles in your barefoot shoes.

4. No heel (zero drop)

Compared to conventional shoes, barefoot shoes have a completely flat sole, without any heel. There’s no difference between the sole thickness at the front and the back of the shoe – this is also called zero drop. For a healthy body, this is an advantage because even a small lift under the heel changes your centre of gravity and shifts load more towards the front of the foot. The body then has to compensate for this shift; unfortunately, that compensation is often poor and can lead to overload in other parts of the body.

For the vast majority of people, the absence of a heel will be a positive. However, women who have worn extremely high heels for a long time should be careful. They often have shortened calf muscles, which need time to adapt to the new length. In these cases, experts recommend starting with a compromise shoe with a small drop and, of course, visiting a physiotherapist who can show you how to stretch your calf muscles effectively.

Who should be cautious – and when it’s better to avoid barefoot shoes

If you’re confident that your feet and the rest of your body are in good shape, you’re not obese and you’re not overly hypermobile, you can give barefoot shoes a try. At the beginning, choose at least slightly uneven terrain, pay attention to what your feet are doing and how hard they’re working. This awareness of your feet in space and their activity is what the whole barefoot idea is built on. It’s not a fashion trend, but more of a lifestyle and a certain philosophy.

If you’re still not sure, or you know your feet and body aren’t in top condition, seek out a physiotherapist who specialises in foot-related issues. They’ll assess you thoroughly, suggest suitable exercises or movement activities, and recommend whether barefoot shoes are right for you. Some physiotherapists can also make custom insoles. These can then be placed inside barefoot shoes so you can benefit from barefoot footwear while still protecting your feet.

If you already have a significant or very painful foot deformity, a congenital developmental condition, or for example you have diabetes, you should definitely discuss your feet and suitable footwear with professionals – physiotherapists or doctors.

There are conditions where walking in barefoot shoes really isn’t a good idea and can significantly worsen the situation in your feet and your whole body. In such cases, it’s necessary to treat the feet with individually made aids – insoles or orthoses – and pair them with appropriate footwear. Did you know that in these situations you can even have shoes made “through insurance”?

What you can do for your feet at home

1. Get your feet moving

For a smooth transition to barefoot footwear, you need to look after your feet. As soon as you wake up, mobilise your feet with a few simple movements, such as ankle circles, pointing and flexing the toes, curling, extending and spreading the toes. You can do these simple exercises several times a day too – especially if you have a desk job or you stand for long periods at work.

2. Build up your cold tolerance

In barefoot shoes, you’ll also feel temperature changes much more intensely – especially cold – which can be a challenge for feet that are used to warm socks and shoes. That’s why it’s a good idea to build up your tolerance and get used to cooler sensations. You don’t have to head straight into cold dew or snow; it’s enough to add a daily alternating shower and finish with cooler water.

It’s important to keep moving in barefoot shoes. Muscles generate heat through work, so if you’re only standing still or moving very little, you’ll probably feel cold. A warm insole made from sheep’s wool or another insulating material can help at least to some extent.

3. Add varied terrain

Healthy, functional and prepared feet can cope with walking on hard ground for short periods. What really doesn’t suit them is monotonous, flat terrain. For our feet to function well, they need variety. Without it, only certain muscles or muscle groups do the work, they overload more quickly, and pain can appear.

That’s why experts recommend beginners walk on more varied terrain. Try a meadow, garden, woodland or a field. Walk slowly and notice how your feet work and what they have to do to balance out uneven ground. Indoors, add “terrain” in the form of sensorimotor mats, ROOTYRUG mats or a small washing-up bowl filled with pebbles, which you can place under the sink and step on briefly each time you brush your teeth.

4. Change your walking style

Most people, used to conventional shoes, tend to stomp or let their feet slap down passively. Barefoot shoes can help improve foot muscle activity, but they won’t automatically change your gait on their own – you have to do that. Shorten your stride and slow down. Feel the ground under your feet and how your feet are working. Use your toes during push-off, especially the big toe. If you’re struggling, find a physiotherapist who can show you how.

5. Helpful tools

For moments of rest, start using toe alignment socks; if you have bigger foot issues, you can try silicone toe separators. Treat your feet to a gentle massage using a small ball or spiky massage ball.

A tip for the brave: take a tennis ball or a golf ball and roll it under the sole of your foot. When you find a tight spot, pause there for a moment. Your feet will feel more relaxed and ready for the next load.

A few final tips

Don’t rush. Not just when walking. Give your feet time, and let them prepare for barefoot shoes and get used to them.
Look after your feet. They carry you your whole life, and you don’t get a spare pair. Care for them, massage them, release overloaded areas and activate the parts that have become lazy in poor footwear.
If you’re not sure whether your feet can handle the transition to barefoot shoes, seek professional advice – ideally from a physiotherapist who understands feet and knows what barefoot is really about.
Go and choose suitable barefoot shoes in a physical shop. Specialists there will measure your feet and help you choose.

Mgr. Veronika Kristková

www.fyziobeskyd.cz, IG @fyziobeskyd_edu, FB @Fyzio Beskyd

Lead physiotherapist at the therapy and education centre Fyzio Beskyd s.r.o.

How to switch to barefoot shoes without problems or pain