Transitioning to barefoot shoes is a process and will look different for every individual. Zero drop shoes with a natural toe box make it possible to move naturally, but many people have weak intrinsic foot muscles and learned unnatural gait patterns (heavy heel striking for example) that carry over even in barefoot shoes. So you’ll have the best results if you consider other ways to improve your overall gait and foot health in addition to wearing better shoes.
Here are my tips for transitioning to barefoot shoes:
- Add foot exercises such as these to your daily routine.
- Go completely barefoot often to naturally relearn functional movement
- Add texture to your indoor environments to stimulate the nerves in your feet
- Don’t be afraid to swap back and forth between your new barefoot shoes and what you are used to.
- Consider a beginner barefoot shoe brand if you are uncomfortable in thin, minimalist soles.
- Remember it takes time for your body to adapt!
It might take several weeks, months or years for your muscles, ligament, nerves, and skin to adapt to the new stresses of being in barefoot shoes. This is why going slowly and carefully is often the best path. Give your brain and your body time to relearn how to be comfortable barefoot, and remember to walk before you run!
If you’re unable to adapt your walking and running to a barefoot style, barefoot shoes may not always be comfortable. This is ok – you can alternate between barefoot shoes and your old shoes as your body adapts. If you are already used to being barefoot often and are physically fit, you may be able to switch over immediately. Biggest take away: Everyone is different. Don’t push yourself past pain and listen to your body if it’s telling you to slow down!
Check out the FAQ on How To Pick Your First Pair of Barefoot Shoes to get started.
List of Resources/Professionals Who Can Help the Transition Process:
Walking 101 – Tips for walking well in barefoot shoes
Whole Body Barefoot, by Katy Bowman
Gait Happens My Foot Function Membership & Virtual Consultation
Andy Bryant Virtual Consultation
Ray McClanahan Virtual Consultation
Gait Happens Certified Practitioners
Healthy Feet Alliance Health Directory
2 thoughts on “How Do You Transition To Barefoot Shoes?”
thank you Anya! thank you!!
I’m a British barefoot shoe wearer.
Our daughter in Canada has been following you for years and is a big advocate of barefoot shoes. I have struggled with metatarsalitis and severe foot pain for 10 years, trying orthotics and ending up wearing only Redwings workmen’s steel toe-cap boots as the toe box was wide and high.
On your site I saw a link to RED shoes, custom made by Emily Ruth Davey in Wales.
Her shoes ( and Shandals!) have transformed my life and health!
My foot pain has almost gone away now, as my wide feet have been able to spread out and my toes have lots of wiggle room. I am more stable and secure on my feet and I can walk without pain, which directly contributes to better health and fitness.
Custom shoes are expensive, but I no longer use orthotics and when I consider my improved walking and general health, (particularly important as I have diabetes), then the cost is not important. One pair of wonderful shoes worn every day is better than buying lots in the endless quest for comfort.
I am so grateful to you for your excellent site and good help and advice.
Keep on advocating for foot health!
I am so glad to hear all that, so amazing you are feeling better after such a long struggle with pain. You’ve made my day!