Sleek and Minimalist: Why ‘Barely There’ Shoes Could Benefit Your Feet

Annoyed with her bulky and constrictive hiking boots, Kelly Barcus started to search online for a better alternative.

During her search, she came across a new concept: “barefoot shoes.” The idea of wearing such minimal footwear did not seem fitting for the unpredictable and rough terrain she encountered on her hikes.

“I was still convinced that I needed all this protection and support, as if I doubted my feet’s capability to cope,” Barcus shared with The Epoch Times.

Nonetheless, she found it hard to dismiss the rationale behind barefoot shoes. These types of footwear often come with a spacious toe box, which relieves common hiking issues like cramped toes that can lead to blisters and ingrown nails. Furthermore, their thinner, flatter soles allow for better ground sensitivity, enhancing reaction time to irregular surfaces and fostering improved balance and awareness.

She invested in barefoot shoes but opted to wear her reliable boots on her next backpacking adventure, only to regret it when she came home plagued with familiar discomforts.

“That was it—I decided to ditch hiking boots and started transitioning all my shoes to barefoot or minimalist styles,” Barcus recounted.

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Minimal shoes are gaining popularity, but not everyone is ready to immediately embrace them. Nevertheless, even occasional use—and proper transitioning into these styles—can help our feet regain their natural functionality.

Shoe Revelation

Minimal shoes serve as an excellent choice for infants learning to walk, as they rely on their muscles.

This is how Brittany Balinski discovered barefoot shoes. While searching for shoes for her wide-footed 1-year-old, she faced six months of challenges—first dealing with family expectations to choose conventional baby shoes she disliked, and then struggling to find a minimal shoe that fit well. Eventually, she sought help online and found Wildlings, a German brand of minimal shoes that remains her favorite.

“I loved them so much that I decided I needed a pair for myself,” she told The Epoch Times. “It was amazing to find that the barefoot shoe movement extends to adults, too. Just one look at my shoe collection revealed that none of my shoes really resembled the natural shape of feet.”

Balinski’s mother, who wore platform shoes and wedges in the 1970s, experienced significant foot issues requiring surgery on both feet. Hoping to avoid her mother’s fate, Balinski figured that minimal shoes were her best chance.

After wearing a pair throughout a long day at a baby expo, she realized she didn’t feel the urge to remove them the moment she got home.

Now regarded as the UK’s barefoot shoe advocate, Balinski has started promoting the benefits of footwear that supports natural foot function, initially within her own home.

“On the day my shoes arrived, my husband exclaimed, ‘Why didn’t you get me a pair?’ So I ordered some for him, and within a week, we had received three orders of Wildling shoes,” Balinski shared. “Since then, we’ve stopped buying traditional shoes, and our collection evolved alongside our growing family. We now have four children, all of whom wear barefoot shoes.”

Gradual Change

Individuals with typical feet and no history of injuries usually manage a swift transition to new shoe styles. However, some might prefer to ease into the change by shopping for shoes that facilitate the transition or wearing barefoot shoes part-time.

Traditional footwear can act as a form of deconditioning—similar to a cast that stabilizes bones while limiting muscle activity.

Movement fuels muscle metabolism. Any form of exercise boosts adenosine triphosphate (ATP), or cellular energy, essential for involuntary body functions like heartbeats and breathing. ATP also enables muscle contraction and relaxation.

Many individuals find it challenging to transition to barefoot shoes without feeling discomfort, according to Dr. Emily Splichal, an internationally recognized podiatrist and expert in barefoot science and rehabilitation. The experience is akin to removing a cast from a broken femur and attempting to run a race the very next day.

The study also pointed out that improved foot muscle strength contributes to enhanced stability and balance, which is crucial for reducing fall risk—an issue that affects nearly a third of older adults and can considerably impact their quality of life.

Focus on Function

Splichal emphasizes the importance of integrating some form of natural foot function into everyone’s routine. This can vary greatly from person to person and may include a combination of barefoot walking, using minimal shoes, and performing regular foot workouts.

Consider a nurse who wears high-quality, comfortable Nike Vaporfly sneakers or Hokas all day but switches to minimal shoes for her gym sessions. Regularly walking barefoot can also aid in restoring foot function, she added.

“Believing in minimal shoes doesn’t necessitate wearing them exclusively. There’s room for flexibility in your footwear. You’re not bound to an all-or-nothing approach,” Splichal said.

Additionally, the variety in minimal shoe designs is vast—options include wide toe boxes, moderate heel-to-toe drop, and varying levels of cushioning and support. However, it’s crucial to note that minimal shoes are more prone to puncture due to their thinner soles.

Those suffering from tendon injuries or extreme ligament laxity should avoid wearing minimal shoes, as ligament laxity refers to the looseness of ligaments and joints, which can heighten injury risk.

Our Love of Comfortable Shoes

Historically, shoes have primarily been designed for practicality rather than style. In ancient times, simple sandals or loosely designed leather footwear were commonplace and did not distinguish between left and right feet.

This shift brought about associated foot pain, leading to many of the contemporary modifications we see in shoes today as responses to discomfort, according to Splichal. Features like added cushioning, enhanced support, and variable heel-to-toe drops have become standard, particularly in sneaker designs.

It’s now not unusual to see brides, grooms, and entire wedding parties opting for more comfortable footwear like sneakers or minimal slip-on shoes such as Crocs. Balinski appreciates this movement, attributing it to Generation Z’s tendency to prioritize comfort over tradition.

“This acceptance of comfort opens the door for barefoot shoes—once they realize that comfort is key,” she remarked. “You no longer have to conform to old, outdated styles.”

Shoe Shopping

While some minimal footwear can be pricey—often exceeding $100—there are budget-friendly choices available, according to Splichal.

“These shoes offer minimal features. Essentially, they consist of just rubber and fabric encasing your foot. There’s no cushioning or advanced technology involved,” she explained. “So, why do some of these shoes carry hefty price tags? It seems unreasonable.”

Barcus, who transitioned her hiking blog into the Barefoot Shoe Guide based on reader interest in barefoot footwear, frequently compares high-end brands with budget alternatives.

She notes that affordable options are a great introduction to minimal shoes, even if they might lack the durability or quality of more expensive brands.

“Try finding an economical pair to see if they resonate with you. Experience comes before belief,” Barcus encouraged. “Determine how they fit into your life. Even just a small use is beneficial—most people I’ve spoken to insist, ‘Now that I’ve tried these, there’s no going back.’”