What is Barefoot?
Curious about barefoot footwear but don’t know where to start? The world of barefoot shoes can feel overwhelming at first, what with all the different terminology and categories of shoes that are available. But the very best place to start is right at the beginning, so here, you can find the answers to common questions like:
- Why should I try barefoot shoes?
- What makes a shoe barefoot?
- How do I transition to barefoot footwear?
Why should I try barefoot shoes?
When humans first started wearing shoes, they were designed to protect our feet from inclement weather and harsh terrain. Over time, we started to add more and more cushioning to our shoes, inadvertently depriving our feet of their job as an important sensory system to keep our joints aligned and moving well over all kinds of terrain.
As well, our feet are designed to move and flex (each foot has 26 bones and 33 joints) with each step, and traditional shoes with narrow toe boxes and thick soles constrict that movement.
By wearing barefoot footwear, you allow your feet to both better sense the ground beneath you and move freely, gaining the strength to stabilize your entire body from the ground up. Barefoot shoes give you protection from the elements without the constriction of traditional footwear.
What makes a shoe barefoot?
The world of barefoot footwear has many terms that differentiate barefoot shoes from traditional footwear. Here are the most important terms to know when looking for your next pair:
Zero-drop - When you hear “drop” in a footwear context, we’re talking about the change in elevation between your forefoot and your heel. For a shoe to be considered barefoot, it should have zero-drop, meaning that your forefoot and heel are on the same plane just like your feet would be naturally. A typical traditional running shoe can have a drop of 8-14mm and even though that’s nowhere near the drop of, say, a pair of high heels, that difference in height affects the way your feet, and therefore your entire body, moves.
Lower stack height - The term “stack height” refers to the height or thickness of the sole. In barefoot shoes, stack heights are much lower than traditional shoes–a barefoot shoe usually has around 3-8mm, whereas a typical running shoe’s stack height is around 9-30mm. This lower stack height means less material between your foot and the ground, meaning your feet can better feel what's beneath you. As well, thinner soles usually mean more flexibility, which allows the bones and joints in your feet to move and flex as nature intended.
Less padding and support - When people think of barefoot shoes, they sometimes stress about the lack of support, especially arch support, but that is missing in barefoot shoes on purpose.
If you’ve ever worn a cast on your arm or leg, you know that after weeks of restricted movement, the muscles in the casted limb atrophy and get weaker. Artificial arch support works like a cast.
If your shoe is holding up your foot’s arch, the muscles in your foot don’t need to activate. By wearing shoes without artificial support (and that let your feet move freely) your feet have no choice but to get stronger themselves, creating the internal support within themselves to give your body the stability it needs.
Of course, building strength takes time and patience. Which brings us to the next question:
How do I transition to barefoot footwear?
If you’re new to barefoot footwear, it’s not a good idea to start wearing your new shoes all the time. When your feet are used to the padding and artificial support of traditional shoes, they’ll need time and patience to adjust to the features that make barefoot shoes special. So even though you may be excited about your new shoes, you have to go slow.
Start by wearing your new shoes for short periods of time. Maybe for a short walk that gets a bit longer each day. If you're a runner, think of it like you’re training as a beginner again. It can take six or more weeks to get comfortable going longer distances, whether you’re walking or running, but go slowly and with patience, you’ll build up strength and endurance in your feet over time.