If you’re anything like me, then you are probably also intrigued by barefoot shoes. There is something about them that has always left me baffled and surprised. I couldn’t help but wonder what could be the benefits of barefoot shoes.
I have learned almost everything about these shoes from my friend Steven. A couple of years ago, he was dared to buy barefoot shoes and wear them for two weeks straight. At first, he was hesitant and didn’t want to be seen wearing them, but soon enough his opinion changed.
Long story short, Steven now rarely wears his regular shoes, and you can be sure you will always catch him proudly wearing a pair of his trusty barefoot ones. He says that’s the best thing that has ever happened to him and that he never felt more aligned with himself.
If you want to know the benefits of barefoot shoes, Steven has graciously shared with me, keep on reading this article.
1. Barefoot shoes make you feel more grounded
The first among many benefits of barefoot shoes is that they help you feel more grounded and connected to nature.
Regular shoes we’re all wearing every day have disrupted the connection with the ground, which is something every human being needs. Thick soles and high heels have made a barrier between us and the ground we’re walking on and made us almost afraid of everything that’s underneath.
Think about it: it’s considered to be crazy and weird when someone steps outside barefoot. However, barefoot shoes can restore that belief.
These shoes do offer you some kind of barrier between your feet and the ground, but that barrier is much thinner. It’s there solely to protect you from dirt and sharp objects. More importantly, it offers you the experience of being connected to nature and everything that surrounds you.
There’s a sense of liberation when you’re able to feel the ground upon you’re walking, jogging, or running. This improves your energy and mood, brings peace and joy into your life, minimizes many risks of leg injuries, and betters your well-being in general.
2. Barefoot shoes help you run faster and burn more calories
Barefoot shoes are extremely lightweight, so many people feel as though they have nothing on their feet.
Regular running shoes usually feature thick soles, and although they can be very cushioned and provide enough support, they still can significantly restrict the natural range of your feet’s motion.
With barefoot shoes, however, you’re able to return to your natural running gate and cadence. With a zero drop, extreme flexibility, and low cushioning, your feet are forced to “work” which is why you’re able to run a bit faster.
And while regular running shoes do the majority of work for you, barefoot shoes challenge your feet to get involved. There’s no extra padding to propel you forward, so you have to put in more energy in order to move ahead.
This extra energy you have to spend equals more calories burnt. It’s as simple as that!
3. They improve your connection with your brain and your proprioception
These shoes improve your connection with your brain.
It’s crucial that our feet feel the ground they’re walking on. That sensory input is important since it betters the communication between your feet and your brain. When your brain understands what’s under your feet, it’s able to come to certain decisions quicker. This ensures you walk or run more naturally.
The soles of your feet also have proprioceptive nerves. These nerves are there to send information about the position and movement of your body to different parts of the brain, which are in charge of different functions like movement control, spatial perception, balance, and so on.
4. They improve your posture and reduce back pain
Many people are starting to wear barefoot shoes because they are said to improve your posture and balance, and reduce back pain.
Regular, everyday shoes with a heel-to-toe drop aren’t our natural stance, so they can cause your body to shift out of alignment. Higher heels are said to shorten our calf muscles, limit our range of motion, put our ankles in plantar flexion (a pointing down position) and cause that annoying lower back pain.
All of this has a great effect on other parts of our body: our knees and hips are in slight flexion, our hamstrings are shortened, and our pelvis is tilted to some degree in front. This results in our back being more arched, which causes pain, muscle imbalances, and misalignment.
Barefoot shoes, on the other hand, ensure our body stays upright in a way that’s more natural to us and improve our overall posture and balance. These shoes positively affect our leg muscles and tendons, which puts less stress on our spine.
5. Barefoot shoes reduce the risk of bunions and hammertoe
A bunion is a bony lump that forms on the joint at the base of your big toe, and it occurs when the bones in front move out of place. This causes your big toe to lean towards the other toes, forcing its joint to stick out and the skin to appear red and sore.
Hammertoe is one of the foot deformities that is characterized by an abnormal bend in the middle joint of the toe. It occurs because of the imbalance in the muscles, tendons, or ligaments, which usually ensure the toe remains straight.
Both bunions and hammertoe can happen due to overly restrictive shoes we wear every day. But, barefoot shoes do the opposite. They ensure the toes are never squished together, providing them with enough wiggle room.
6. Barefoot shoes strengthen the muscles in your feet
For the most part, your regular everyday shoes force your feet into certain positions. This is not something entirely bad, many people wear these shoes and they feel fine. But it’s also not something your feet were created to go through.
Barefoot shoes do not force you into anything. They embrace the natural curve of your feet and ensure it has enough room to act and move naturally. That’s why it’s a bit challenging to wear these kinds of shoes at the beginning and why you need a certain adjustment period.
So, one of the benefits of barefoot shoes is that they ensure a better alignment of your feet which then encourages the strengthening of foot muscles. This feature secures better and more effective impact absorption and proper muscle engagement in the long run.
7. They minimize the risk of leg injuries
Another benefit of barefoot shoes is that they minimize the risk of various leg injuries.
When you wear barefoot shoes, every part of your legs gets stronger, because they don’t have as many features to rely on as they do with your regular shoes.
These shoes specifically target and better your feet. It is as though they “wake up” your ankles and motivate them to do the job they’re supposed to do.
Also, as we have already mentioned, they encourage the general strengthening of your feet muscles, and since these shoes don’t have raised heels (like many other regular shoes do), leg muscles and tendons are in a more natural position, which consequently prevents many knee, hip, and other leg injuries.
8. Barefoot shoes are a way for you to experience something new
Let’s be honest, we all get that weird urge (from time to time) to change something about ourselves and our lives. Whether it be a new haircut, an entirely different wardrobe and style, or maybe an adoption of a new pet.
But how fun would it be for you to try barefoot shoes? And not to mention beneficial, too!
Buying barefoot shoes can be a great way to push yourself and do something different. The switch from regular to barefoot shoes can be hard and uncomfortable at first, but that’s nothing you can’t survive.
Many people who have tried barefoot shoes actually had a harder time going back to their old shoes. They loved this new experience because, for the first time in a long time, they were able to experience their life to the fullest. And all because their feet were finally free.
So, what are you waiting for? Go, get yourself a pair of barefoot shoes. I’m sure you won’t regret it!
9. Barefoot Shoes Encourage Natural Foot Movement
Traditional shoes with stiff soles and arch support can restrict how your feet move, leading to weaker muscles over time. Barefoot shoes, on the other hand, allow your feet to move freely, mimicking the experience of walking barefoot.
This unrestricted movement strengthens the tendons, ligaments, and muscles in your feet, helping them function as nature intended. Your toes can spread out instead of being crammed together, which improves balance and stability.
Over time, you’ll notice greater mobility and agility, making everyday movements feel more effortless. Whether you’re walking, running, or simply standing, your feet will be more engaged, leading to better foot health overall.
Ditching the rigid soles of conventional shoes could be the key to unlocking your body’s natural biomechanics. The more naturally your feet move, the better they’ll support you in every step.
10. They Promote Better Balance and Stability
Balance isn’t just about standing still—it’s about moving confidently without fear of stumbling. Barefoot shoes enhance your balance by giving your feet direct contact with the ground, allowing you to make micro-adjustments as you walk or run.
This strengthens your stabilizing muscles, particularly in your ankles and lower legs. Over time, your body becomes better at reacting to uneven surfaces, reducing the likelihood of trips and falls.
Athletes, hikers, and even casual walkers often notice improved coordination and a heightened sense of control in their movements. Since barefoot shoes engage your entire foot rather than relying on artificial arch support, you develop stronger reflexes and greater body awareness.
Whether navigating rocky trails or simply walking on pavement, your feet will be working in harmony with the rest of your body. Better balance means better performance in everything from sports to daily life.
11. They Improve Circulation in the Feet
Tight, restrictive shoes can limit blood flow to the feet, leading to numbness, cold toes, and even long-term vascular issues. Barefoot shoes encourage natural movement, which helps improve circulation.
With better blood flow, your feet stay warmer in colder weather and experience less swelling after long periods of standing or walking. Increased circulation also speeds up recovery from minor foot injuries and fatigue.
As your foot muscles work harder, they require more oxygen and nutrients, leading to better overall foot health. People who struggle with poor circulation often find relief when they switch to barefoot shoes, as their feet no longer feel cramped and constricted.
By allowing your feet to move and flex naturally, you’re keeping them healthier for the long run. More movement means better oxygen flow, which ultimately keeps your feet happier and more energized throughout the day.
12. Barefoot Shoes Reduce Joint Stress
Cushioned, supportive shoes may feel comfortable at first, but they often encourage an unnatural gait that puts excess pressure on your joints. Many traditional shoes promote heel-striking, which sends impact forces up your legs and into your knees, hips, and lower back.
Barefoot shoes encourage a more natural walking and running stride, where impact is absorbed gradually rather than concentrated in one area. This helps distribute stress evenly across your joints, reducing pain and inflammation.
Many runners and hikers who suffer from knee or hip discomfort find relief by transitioning to barefoot shoes. By allowing your feet to function naturally, these shoes help minimize overuse injuries and chronic joint strain.
You may notice that your posture improves as well, which further reduces pressure on your joints. Less stress on your body means you can move more freely and comfortably for longer periods.
13. They Enhance Sensory Feedback
Your feet are packed with nerve endings designed to help you sense the terrain beneath you. Thick, cushioned soles dull this connection, making it harder for your brain to react to changing surfaces. Barefoot shoes, with their thin and flexible soles, restore this sensory feedback, improving coordination and reflexes.
This is especially useful when walking on uneven terrain, where quick foot adjustments are crucial. Over time, your brain and feet work together more efficiently, making you feel more agile and in control. This heightened awareness can benefit athletes, dancers, and even those recovering from injuries.
The more connected you feel to the ground, the more naturally you move. It’s like rediscovering a lost sense, allowing you to experience walking and running in a completely new way.
14. They Support Ankle Mobility
Rigid, high-support shoes often do more harm than good by limiting ankle flexibility. When your ankles can’t move freely, they become stiff and weak, increasing the risk of sprains and injuries. Barefoot shoes encourage full-range ankle movement, strengthening the surrounding muscles and improving stability.
Over time, this increased mobility helps prevent injuries and enhances overall athletic performance. People who experience chronic ankle pain or stiffness often find relief by switching to more flexible footwear.
Better ankle mobility also means better posture and alignment, reducing stress on the rest of your body. Whether squatting at the gym, running, or simply walking up the stairs, unrestricted ankle movement makes everything feel smoother. Strong, flexible ankles are key to staying active and injury-free.
15. Barefoot Shoes Encourage a Midfoot or Forefoot Strike
Most people wearing conventional running shoes tend to land on their heels first, which creates a jarring impact on the body. Barefoot shoes promote a midfoot or forefoot strike instead, which allows for a more natural and efficient stride.
This reduces the stress on your knees and lower back while improving running efficiency. Runners who transition to barefoot shoes often report fewer injuries and a more fluid, responsive running experience.
Since the impact is spread out more evenly, there’s less strain on the joints. Whether you’re sprinting or jogging, your body moves in a way that feels more aligned with nature.
It’s a subtle adjustment that can make a big difference in comfort and performance. Making the switch can take some time, but once you adjust, running will feel lighter and more effortless than ever before.
16. Lastly, They May Help Reduce Plantar Fasciitis Symptoms
Plantar fasciitis is one of the most common causes of foot pain, and poorly designed shoes can make it worse. Barefoot shoes allow your foot muscles to strengthen and stretch naturally, reducing tension on the plantar fascia. This can help alleviate pain and prevent flare-ups over time.
Many people with plantar fasciitis find relief after switching to more minimalist footwear, as their feet become stronger and more flexible. The key is gradual adaptation—allowing your feet to rebuild the strength they need to support your body properly.
Combined with proper stretching and mobility exercises, barefoot shoes can be a game-changer for chronic foot pain. If you’ve been struggling with discomfort, this could be the solution you’ve been looking for. Stronger, healthier feet mean a pain-free, more enjoyable walking experience.