Why Choose Barefoot Shoes
Human feet are designed to work on their own, without external support. There can be a short-term time and place for arch support, insoles, etc., for certain people, but believe it or not arch support can actually weaken your feet (https://pubmed.ncbi.nlm.nih.gov/32521283/)
If you rely too heavily on arch support your feet will never be given the chance to use their muscles and nerves.
What to Look for in Barefoot Shoes?
Zero drop (completely flat)
Thin, flexible soles
Wide, round toe boxes
Securely attaches to foot (not backless)
Do Birkenstocks Meet Barefoot Standards?
I would not consider Birkenstocks barefoot shoes. There are certain qualities they do possess, but others they don’t. They can be an okay stepping stone, but will not offer the foot strengthening benefits as true barefoot shoes.
Birkenstock Pros
Birkenstocks do have a wider, round toe box which allows your toes to properly splay. Most Birkenstock sandals have zero drop, so your natural alignment is not altered.
Birkenstock Cons
Birkenstock foot beds are very stiff and thick, which does not allow for proper mobility and changes your walking gait (pattern of how you walk). Since most Birkenstocks are open backed slides, they do not securely attach to your foot. Often times, this causes people to compensate by shuffling and/or toe gripping.
Are Barefoot Shoes Enough?
In order to gain the maximum benefit from barefoot shoes, you need work work on strengthening your foot muscles. As Anya Reviews says, “not strengthening your feet when you switch to minimalist shoes is like wearing a cast for years and then not doing physical therapy when you take it off. Barefoot shoes will only benefit you if your feet can do what your old supportive shoes used to, and that requires MUSCLE.”
Foot Strengthening Exercises
Work on Splaying Your Toes - You can do so by interlacing your fingers between your toes, or by wearing toe spacers. This is an easy exercise to do while you’re watching tv.
Balance on One Leg - This will help you to improve stability. Do this for one minute on each leg for three sets. If you want to challenge yourself, you can also add in heel raises as you balance.
Roll Out Your Foot on a Ball - Using a hard therapy ball apply as much pressure as you can on the sensitive areas of your foot and hold until you feel a releasing sensation. You can also roll back and forth and side to side.
Walk on Textured and Bumpy Surfaces - This could be physically going outside and walking on a rocky driveway barefoot, or investing in a reflexology walking stone mat.
Squats - Doing regular, simple squats can also
strengthen your feet!
Some Barefoot Shoe Companies to Check Out
Xero Shoes
Splay
Belenka
Vivo Barefoot
Origo
Whitin (on Amazon)
Saguaro
Unshoe
Freet Barefoot
Tadeevo
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