Step Lightly: The Surprising Benefits of Minimalist Shoes By Gavin Crump, OMT, MMT, LMT

Minimalist shoes have seen a significant rise in popularity in recent years, often promoted for their health benefits—particularly for foot health. These shoes typically feature a wide toe box to allow natural toe movement, flexible soles that mimic barefoot motion, and minimal cushioning to enhance ground feedback and muscular engagement. 

In this article, we’ll explore the benefits and risks of minimalist footwear, assess which claims are supported by evidence, and identify who stands to benefit most from transitioning to this style of shoe. 

What Are Minimalist Shoes? 

Minimalist shoes typically feature very thin insoles, extremely flexible construction, a wide toe box that allows the foot to spread naturally, and a zero-drop design—meaning the heel and forefoot remain at the same level. In contrast, many traditional shoes elevate the heel or toe, which can alter the natural biomechanics of the foot. 

Compared to regular shoes, minimalist footwear allows the foot to retain its natural function for walking, running, and jumping. Conventional shoes often have thick cushioning, which may feel comfortable but can inhibit proper foot mechanics. Cramped toe boxes are also common, limiting the toes’ ability to flex, extend, and splay. 

Some reputable minimalist footwear brands include Xero Shoes, VivoBarefoot, and Peluva. 

Foot Biomechanics 

Our feet function using a principle known as the Windlass Mechanism. This biomechanical system involves the bones of the foot and the plantar fascia, a strong band of tissue along the bottom of the foot. During the push-off phase of walking (when the ball of the foot presses off the ground), the big toe extends. This tightens the plantar fascia, pulling the calcaneus (heel bone) and metatarsals together. The arch rises and behaves like a spring, storing and releasing energy to assist in propulsion.  

Large, cushioned, and inflexible shoes can disrupt this natural mechanism by limiting toe mobility and arch response during gait. Often resulting in a short heel strike phase and ball of foot swing. Largely, the role of the feet primarily giving us both dorsiflexion and plantar flexion during gait. These larger traditional shoes interrupt the proper mechanism of how we walk. Minimalist shoes, however, are designed to support and enhance this function while still providing protection and comfort during movement.  

Positive Effects 

Minimalist shoes are effective for strengthening the intrinsic muscles of the foot. Including the lumbricals, toe flexors and extensors to list a few. A systematic review published in the International Journal of Sports Medicine found significant improvements in both muscle strength and volume among those who transitioned to minimalist footwear: 

“Minimalist shoes may effectively increase intrinsic foot muscle size and strength in healthy individuals, and they may also be more convenient than implementing time-intensive physical therapy programs” (Xu, 2023). Improving foot strength of the intrinsic foot  musculature has been shown to increase performance, reduce the likelihood of pain syndrome and increase proprioception leading to better and improved balance.  

Additionally, a randomized controlled trial found that simply changing footwear and walking was more effective and convenient than dedicated foot exercise programs (Ridge, 2019). 

Possible Negative Effects 

One common issue when transitioning to minimalist footwear is what I refer to as a "too much, too fast" injury. When individuals accustomed to highly cushioned and structured shoes switch abruptly to minimalist styles, the intrinsic foot muscles, triceps surae (calf complex), and dorsiflexors often lack the tissue tolerance for the increased demands. 

This can lead to muscle strain, ligament strain, or plantar fasciitis. A small case study review supports this concern, concluding that a slow, progressive transition into minimalist footwear is the safest approach (Cauthon, 2013). Beginning with simple activities like walking or running errands can help the body adapt and reduce the risk of injury. 

A crossover study published in the Journal of Athletic Training examined the biomechanical differences in the ankle and knee when running in minimalist shoes. It concluded that increased forces on the ankle—relative to the knee—could contribute to injury risk in faster runners (Fuller, 2016). While I find this conclusion to be a bit of a generalization, it still offers valuable insight into the evolving understanding of minimalist footwear biomechanics. 

Conclusion 

Minimalist shoes offer a compelling alternative to conventional footwear by promoting natural foot mechanics, enhancing the Windlass Mechanism, and strengthening intrinsic foot muscles. These benefits are increasingly supported by clinical research, but they depend on proper transition and use. 

As a manual therapist, I see minimalist shoes not as a magic solution, but as one valuable tool among many for improving foot health and overall movement quality. For many individuals, they may reduce chronic discomfort, improve balance and posture, and foster more intentional movement patterns. 

That said, the shift to minimalist footwear should be gradual. Easing into this change with walking or light daily activity—rather than intense exercise—can help the foot adapt without injury. 

Whether you decide to explore minimalist shoes or not, the most important takeaway is to listen to your body, stay informed, and be intentional with your movement and footwear choices. 

Affiliate Disclosure 

As part of my professional practice, I occasionally partner with brands whose products I use and trust. I’m an affiliate with Xero Shoes and may receive a small commission if you purchase through this link.

This comes at no additional cost to you. 

I only recommend products I personally use or suggest to clients in clinical practice. Your trust is important, and I encourage you to choose what works best for your individual needs. 

References 

Xu, J., Saliba, S. A., & Jaffri, A. H. (2023). The Effects of Minimalist Shoes on Plantar Intrinsic Foot Muscle Size and Strength: A Systematic Review. International Journal of Sports Medicine, 44(5), 320–328. https://doi.org/10.1055/a-1908-8867 

Ridge, S. T., Olsen, M. T., Bruening, D. A., Jurgensmeier, K., Griffin, D., Davis, I. S., & Johnson, A. W. (2019). Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles. Medicine & Science in Sports & Exercise, 51(1), 104–113. https://doi.org/10.1249/MSS.0000000000001751 

Fuller, J. T., Buckley, J. D., Tsiros, M. D., Brown, N. A., & Thewlis, D. (2016). Redistribution of Mechanical Work at the Knee and Ankle Joints During Fast Running in Minimalist Shoes. Journal of Athletic Training, 51(10), 806–812. https://doi.org/10.4085/1062-6050-51.12.05 

Cauthon, D. J., Langer, P., & Coniglione, T. (2013). Minimalist Shoe Injuries: Three Case Reports. Foot (Edinburgh, Scotland), 23(2–3), 100–103. https://doi.org/10.1016/j.foot.2013.03.001