Barefoot Shoe Benefits: What the Design Does and What Research Says
Barefoot shoes are designed to let your feet move more like they do without shoes. This page explains what the design does and what research has looked at so far. It is general information, not medical advice.
What makes a shoe a barefoot shoe
- Zero drop — the heel and the forefoot sit at the same height, as they do when you stand barefoot.
- A wide, foot-shaped toe box — the shoe is widest at the toes, so the toes have room to spread.
- A thin, flexible sole — the foot can bend, and you feel the ground more than in a thick, stiff sole.
What research has looked at
Foot muscles. In a study of healthy adults, walking in minimalist shoes over several weeks was associated with larger and stronger foot muscles [1]. A systematic review of studies on minimalist shoes looked at the same question for the small muscles under the foot [2].
Knee osteoarthritis. A randomised trial in people with knee osteoarthritis compared flat, flexible shoes with stable, supportive shoes. Flat, flexible shoes did not reduce knee pain more than supportive shoes; in that trial the supportive shoes did better [3]. Barefoot shoes are not a treatment for any knee or foot condition.
Changing too quickly. In runners who moved to minimalist running shoes over ten weeks, some showed signs of bone stress in the foot on MRI [4]. This is one reason to make the change gradually.
Switching gradually
If you are used to cushioned or raised-heel shoes, wear barefoot shoes for short periods at first and increase the time as your feet get used to them. If you have a foot or knee condition, or pain, talk to a healthcare professional before you change your footwear.
How Bespoky makes barefoot shoes
Our barefoot styles are made by hand, to order, from genuine leather in our own workshops in Gaziantep and Istanbul, Turkey. Each pair is made from start to finish by one shoemaker and takes 10–14 hours of handwork. We use vegetable-tanned, chrome-free leather, and our shoes have a biodegradable construction. See why barefoot, our size guide, or the collection.
Sources
- Ridge ST et al. Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles. Med Sci Sports Exerc. 2019. PubMed 30113521
- The Effects of Minimalist Shoes on Plantar Intrinsic Foot Muscle Size and Strength: A Systematic Review. PubMed 35878616
- Paterson KL et al. The Effect of Flat Flexible Versus Stable Supportive Shoes on Knee Osteoarthritis Symptoms: A Randomized Trial. Ann Intern Med. 2021. acpjournals.org
- Ridge ST et al. Foot bone marrow edema after a 10-wk transition to minimalist running shoes. Med Sci Sports Exerc. 2013. PubMed 23439417
