9 Best Barefoot Shoes for Healthy Feet: Expert-Tested & Size Guide

I cannot stress enough that if you’ve landed on this article and you’re new to barefoot shoes, you’ll want to acclimate to them slowly.  A barefoot shoe is a shoe with a minimal stack height, usually under ~10mm, that is built to replicate the feeling of being barefoot.

Don’t be the person who shifts to using barefoot shoes full-time only to overly fatigue your ankles and feet and eventually loathe wearing them. If you need some insights on acclimating to barefoot shoes, make sure you check out my practical guide discussing this topic.

Like traditional shoes, barefoot shoes exist on a spectrum. Some are great for working out, while others are better suited for casual wear when you want something nicer. Others excel at road running but stink at heavy strength training and hiking — this list goes on.

At this point, I’ve reviewed more barefoot shoes than I can count and have spent thousands of hours in them (I’m a big fan of rotating shoes!). Honestly, my feet and ankles have never felt better. With barefoot shoes, the devil’s in the details with their construction and materials because they are all kind of similar.

I’ve purchased every pair of barefoot shoes featured in this article, reviewed them independently, and included them in this list based on their performance compared to their peers. No retail company has influence over my picks/say.

How Should Barefoot Shoes Fit

In a perfect world, you’ll want about a thumb’s width of space at the end of your toe box. This should give your feet plenty of room to splay and spread when acclimating because your feet will expand over time when wearing barefoot shoes.

• Aim to have a thumb’s width amount of space at the end of your toe box.

If you have a narrower foot or prefer a snugger fit, then aiming for half of a half of a thumb’s width can be a safe bet. When in doubt, ask me in the comments or on social media if you have doubts or need help with sizing.

Best Barefoot Shoe for Working Out:

It’s tough to beat the Archetype 2.0 when it comes to delivering for lifting. They give you a ton of ground feel, have decent grip, and can transcend just lifting and work great for cross-training and casual wear, too. They’re a solid do-it-all shoe.

Sizing Need to Know

• Removable Insole: No, but comes with an insole
• Width: Wide
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: True to Size
• Flatter Feet Sizing: True to Size
• Relative Sizing: Go the same size as Xero Shoes and Inov8.

For More Context

• For More Info: Read My Review
• Good Alternative: Inov8 Bare XF 2
• Tolos’ Return Policy: Learn More Here

Why I Chose Them

The Tolos Archetype 2.0 is my top pick for being a well-rounded barefoot shoe for lifting. To be honest, I regularly rotate between my Vivobarefoot Primus Lite III and Tolos Archetype 2.0 (and 1.0) for lifting as they’re both strong performers.

The perks of the Tolos Archetype 1.0 for lifting revolve around its low-profile and athletic fit and how well it articulates. For heavy deadlifts and squats on rubber gym floors and wooden platforms, the Archetype of 2.0 grips the floor well.

I also like how well the Tolos Archetype 2.0 can articulate with exercises like lunges and active foot exercises where you’re getting a lot of flexion through the toes and midfoot. These also feel better as you break them in more.

I think the only drawback that some lifters may have with the Tolos Archetype 2.0 is that its toe box isn’t as boxy as models like the Primus Lite III. If you have a foot that tends to work best with barefoot shoes that have a boxier toe box, then you’ll want to consider this.

What Other Reviews Say

A lot of community members have shared feedback on the Archetype 2.0 on my YouTube channel. In general, the feedback is positive and aligns with my assessment.

• Appreciate all your reviews. I used your link for the discount on my first pair of barefoot shoes, and I honestly love them! Came back to the review cause I wasn’t sure what side of the insole goes under foot and couldn’t find any answers anywhere else, but your video answered that for me! So thanks again.
• Finally got mine today and here’s my input. They are much easier to get on my high volume feet than the 1.0, but still a small struggle. They feel great but my biggest gripe is the width. Without socks they feel much better, but there just isn’t room for my pinky toes to spread out to their happy place. So far I’ve only tried them on and not trained or anything, haven’t decided if I’m keeping them. Also I got the all white model and the upper still looks slightly green or blue depending on the light. Was really hoping for the white balance issue to be fixed this time around as I noticed something similar when I tried on the 1.0.
• I have been using mine for about 2 weeks now for training / work (CPT). Getting them on is definitely a struggle, but I do appreciate how locked in my ankle is when they are on. I think if they were an 0.5-1 inch wider they would fit perfectly with most of my socks. Right now they feel best width wise with thinner socks. Xero’s still fit my foot the best overall, Vivo’s I had issues with the breaking, so these would be somewhere in the middle. Performance / look wise I prefer these over my Xero 360’s. Thank you for the review and overall content Jake!

The Bottom Line

These have proven to be a really solid do-it-all barefoot shoe, and they don’t break the bank. They can have some niche sizing limitations, but for the most part, they should deliver.

Best Barefoot Shoe for CrossFit: Vivobarefoot Motus Strength 2

Until recently, there hasn’t been a ton of barefoot shoes designed for CrossFit. The Motus Strength has been a nice exception to this with its more rigid and built-out upper. It does a good job at resisting the demands of CrossFit WODs.

Sizing Need to Know

• Removable Insole: Yes with finished internal construction
• Width: Wide
• Narrower Feet Sizing: Size down for most, true to size for some (ask Qs if you have them!)
• Wider Feet Sizing: True to Size
• Flatter Feet Sizing: True to Size
• Relative Sizing: Go the same size as your other Vivobarefoot models and AVANCUS.

For More Context

• For More Info: Read My Review
• Good Alternative: Inov8 Bare XF V2
• Vivobarefoot’s Return Policy: Learn More Here

Why I Chose Them

Like its predecessor, the Vivobarefoot Motus Strength 2 performs exceptionally well for CrossFit and it’s done a good job thus far throughout my testing. Compared to other barefoot shoes, the Motus Strength shoe line has a little more structure with its upper and outsole.

In terms of structure and to elaborate there, the Motus Strength 2 has TPU overlays that cover the forefoot, midfoot, and boot. These are not only useful for lock down and security, but also protecting the shoe’s upper from things like burpees, rope climbs, and the occasional missed box jump (I know I’m not the only one here).

On top of the TPU overlays, this model also has extended outsole wraps that cover the toe box, medial and lateral midfoot, and boot. This gives you more bite for multi-directional work and security for WODs that have varied demands. For my friends who traditionally like a little more “hug” for these types of workouts, I think you’ll appreciate this aspect.

The only major pain point that I’ve found with the Motus Strength 2 is its hefty price point. My advice, use a discount code before you buy. You should be able to find one if you do a little research. Also, the Inov8 Bare XF V2 referenced above can be a solid runner-up with a much more wallet-friendly price point.

The Bottom Line

If you want to tackle CrossFit workouts in barefoot shoes, it’s tough to beat the Motus Strength 2. Yes, they cost a bit more, but they can be worth it because long-term they’ll be better durability wise than most of their peers.

Best Barefoot Shoes for Running: Xero Shoes HFS 2

Note, I am by no means someone who is running marathons in barefoot shoes. I’ll use barefoot shoes for my hybrid training days where I’m accumulating anywhere between 2-5 miles with my lifting.

Sizing Need to Know

• Removable Insole: No, but comes with an insole
• Width: Wide
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: Go up a half-size if you’re a 3E+ foot width.
• Flatter Feet Sizing: True to Size
• Relative Sizing: Go the same size as Tolos and Inov8.

For More Context

• For More Info: Read My Review
• Good Alternative: Vivobarefoot Primus Flow
• Xero Shoes’ Return Policy: Learn more here.

Why I Chose Them

My current favorite barefoot shoe for running is the HFS 2, and now, that might be a hot take for some barefoot purists, so let me explain. The reason some have been up in arms about the HFS 2 is because Xero Shoes added a small midsole to it which gives these a little more protection.

Personally, I like this a lot and think it can be beneficial for many who are turning to barefoot/minimalist shoes for their running needs. When opting for a barefoot shoe for running, you’ll want to acclimate slowly, and this midsole gives you a little more cushion, which can help negate some of the immediate stress you may encounter when making the switch from traditional running shoes to barefoot shoes.

The HFS 2 works best for hybrid-focused individuals who like to blend lifting with their running. This shoe works great for heavy lifts and feels light and bouncy enough for various running and cross-training tasks. The directional tread pattern grips different surfaces really well.

The upper construction, while not necessarily being the “lightest” in the barefoot shoe world, gives you enough lockdown for a variety of training contexts. They also breathe fairly well and have a good degree of flexibility compared to traditional running shoes. These can be a great bet for recreational trainers, beginners, and even weathered barefoot shoe lovers.

The Bottom Line

In my opinion, the HFS 2 can be a great option for anyone wanting a little more protection in their barefoot shoe for running while still having a minimalist vibe. If you want to be as MINIMAL as possible, go with the Vivobarefoot Primus Flow.

Top Barefoot Shoes for Women: Xero Shoes Prio

When it comes to barefoot shoes for women, I refer to my YouTube community and the feedback they provide on reviews, along with shoppers’ feedback who come into my store to try on barefoot shoes.

Sizing Need to Know

• Removable Insole: Yes with finished internal construction
• Width: Wide
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: True to Size
• Flatter Feet Sizing: True to Size
• Relative Sizing: Go the same size as WHITIN and Splay. If you’re new to barefoot shoes, go with your normal Adidas, Nike, Reebok sizing.

For More Context

• For More Info: Read My Review
• Good Alternative: Tolos Soleil
• Xero Shoes’ Return Policy: Learn More Here

Why They Were Chosen

The Xero Shoes Prio is what many refer to as one of the OG shoes in the barefoot shoe world. More than likely you’ve seen the Prio on Amaon, via an ad, or on someone’s foot in the gym or on your day-to-day.

I like the Prio because it’s a relatively “no frills” barefoot shoe that can work for a lot of different contexts. They work well as a daily wear shoe, but can also work great in the gym. For walking, they tend to last a while with their directional rubber outsole tread and the upper is reinforced so they don’t shoe signs of wear easily.

As for working out, the upper is built with combination of mesh and suede overlays. The suede, despite being a little heavier, does a really good job delivering versatility. For lifting, cross-training, and even short runs, the Prio holds its own against some of its more “workout-focused” peers like the Prio Neo without overdoing it.

For their versatility and durability, the $99.99 price point is also pretty easy to get behind for the Prio. It’s a little more premium-feeling compared to the super budget-friendly barefoot shoes out there and it costs less than high-end options from Vivobarefoot, slating it in a really good “in-between” area in the barefoot shoe sector.

What Other Reviews Say

In general, this shoe tends to be well received. They’re not the most glamorous barefoot shoe on the market, but they get the job done.

• Just put these on after basically only wearing nikes and adidas for the last 15 years and wow!! Basically the most comfortable shoe ive ever put on. I bought the Prio for training but now Im legit checking out their casual range
• Just picked up a pair and loving them for lifting so far! I am just a little concerned I might blow through the upper through abrasion- getting in and out of suspension straps, etc., but all good for now. Thanks for the review!

The Bottom Line

For casual wear and training, the Xero Shoes Prio can be a great option. They have a decent price point and can work well for beginners who want the “best-of-all-worlds” with their new barefoot shoes.

Top Barefoot Shoes Pick for Men: Inov8 Bare XF V2

The Inov8 Bare XF V2 can be a great option for dudes who want a barefoot shoe for versatile training. They’ve been reworked a bit from the original Bare XF, which originally earned my spot here, and while some have been so-so on the updates, I’ve loved them (I’ll explain why below).

Sizing Need to Know

• Removable Insole: No, but comes with an insole
• Width: Wide
• Narrower Feet Sizing: Go up a half-size
• Wider Feet Sizing: Go up a half to full size
• Flatter Feet Sizing: Go up a half size
• Relative Sizing: Run short compared to most barefoot shoes. Size up.

For More Context

• For More Info:Read My Review
• Good Alternative: Tolos Archetype 2.0
• Inov8’s Return Policy: Learn more here

Why I Chose Them

I liked the original Bare XF for its chill upper construction and sporty vibe, but I did feel like it could lack lateral support at times. The Bare XF V2 features a buffed upper construction that provides a little more structure and support.

The midfoot has a stronger and thicker rubber/TPU cage and the outsole now extends further up the sidewalls on the medial and lateral sides. This gives the Bare XF V2 a bit more performance for cross-training, CrossFit, and athletic sessions when you’re doing multi-directional work.

This model still features the BOOMERANG insole, which is great for giving you additional cushion and comfort while training. I’ll leave it in when I’m doing a lot of jumping, sprints, and short runs in workouts, or if I’m wearing these for all-day wear.

Another aspect to consider with the Bare XF V2 is its sock-like fit. It doesn’t run crazy wide in the forefoot, so if you’re a D to EE foot width, then you should feel right at home with this model. For my 3E+ foot width crew, look into Vivobarefoot, Tolos, WHITIN, Splay, or Groundies.

What Other Reviews Say

For the most part, these have been well received by the community. People tend to like their versatility for daily wear and training.

• “Got these today and skipped rope for 2hrs and some leg mobility. I love these shoes! These have a very athletic, sock-like fit. I went TTS and they’re honestly perfect. For reference, I skip rope on hard floor in barefoot shoes like primus flow. These have more cushion so I can go for longer without any foot fatigue. I never really get foot fatigue unless I really push it, but these are absolutely perfect for those wanting more cushion and want a break from total minimal shoes. Not ultra grippy, but plenty of traction. Breathable, look good as well. 10/10 for me. Agree with Jake, ½ up if you have longer feet or toes. I have pretty short toes for size 12 so tts is amazing. I’d compare to the mesh whitin shoes except more athletic and comfy.”

The Bottom Line

These can be a smidge polarizing, but if they align with your feet, you’ll enjoy them. Before you buy, please size up and adhere to the sizing recommendations above.

Favorite Pick for Beginners: AIRHAS Knit Barefoot Shoe

When thinking about barefoot shoes for beginners, my mind goes to shoes that have a lower price point and a little more cushion for acclimation purposes — that’s why I thought of the AIRHAS Knit Barefoot Shoe for this category.

Sizing Need to Know

• Removable Insole: No, but comes with an insole
• Width: Wide
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: True to Size
• Flatter Feet Sizing: True to Size
• Relative Sizing: Go the same size as Xero Shoes and Inov8.

For More Context

• For More Info: Read My Review
• Good Alternative: Lems Primal Zen
• Amazon’s Return Policy: Learn more here

Why I Chose Them

I‘m going to be honest: I did not expect to like the AIRHAS Knit model as much as I have. I’m always wary of cheap Amazon shoes (and products in general) because the quality of what you get can vary GREATLY.

This model has shocked me. It’s surprisingly good for a little bit of everything with a ~$40 price point. I compare this shoe most to models like the Primus Lite Knit and TYR DropZero. They’re all built with a primarily a knit upper and built for training and casual use.

For training, the AIRHAS model has been solid for lifting and cross-training. The rubber outsole’s grip is fine for squats, deadlifts, and machine work. Plus, the knit upper breathes decently well and gives you enough security to lock you down while training.

I’ve also appreciated that the toe crease and tongue aren’t super uncomfortable due to the bootie-style construction. There’s a little more stack height in this model, too, which can be a great thing for beginners who are acclimating to barefoot shoes and unsure of them (low cost).

What Other Reviews Have Said

For the most part, the AIRHAS models tend to be fan favorites for beginners and budget shoppers. These models are newer in my community and for me, so once I get more feedback I’ll update this section.

The Bottom Line

If you’re new to barefoot shoes, you can’t beat how well the AIRHAS model performs for a cheap price. They also have a slightly higher stack height to give you a little more cushion.

Best for Walking and Daily Wear: Tolos Soleil

The Tolos Soleil, and also the Canvas High while we’re talking tolos, have really grown on me over the last year. While I love the Canvas High for rivaling a traditional Converse, with a wider toe box, the Soleil is taking my top spot here for its versatility.

Sizing Need to Know

• Removable Insole: No
• Width: Wide
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: Size Up a Half-Size
• Flatter Feet Sizing: True to Size
• Relative Sizing: Go the same size as Xero Shoes and Vivobarefoot.

• For More Info: Read My Review
• Good Alernative: Xero Shoes Glenn
• Tolos Return Policy: Learn more here.

Why I Chose the Tolos Soleil Here Here

For the record, prior to the Soleil taking my pick here, I had the Icarus Ascent Gen 2 ranked as my favorite for daily wear. The Icarus model is still an awesome shoe and a recommendation I make, but I find myself wearing the Tolos shoe more, hence why they’ve taken my pick here.

The Soleil offers a moderate level of breathability through its upper making it a decent daily driver for most seasons. It also has a ripstop upper with suede overlays, which tend to be pretty easy to wipe down if you’re using these for commuting.

The thicker rubber outsole is also a nice touch for long-term durability for daily wear in different settings. If you’re trekking through a city or working a job on your feet all day, the outsole should last you a while in this shoe.

Another perk of the Soleil (and Canvas High) is that Tolos offers a barefoot and transitional option. The barefoot option has a stack height of around 7mm so you get a lot of ground feel, while the transition has a stack of 13mm, making it a great pick for minimalist beginners wanting to get into barefoot shoes.

What Other Reviews Have Said

The Tolos Soleil tends to be a well-liked shoe for its casual vibe. It does have a few quirks like some pairs have a loose internal stitch here and there. My fix for that is putting an insole in it from a different barefoot shoe/normal shoe.

• “Thanks for the review! This is my go to channel whenever I plan to buy fitness shoes. I bought the barefoot version and I really like it! I didn’t have the archetype and but still went up a half size. It fits okay but I think 1 size up could’ve been even better.”
• “Does your pair have material stitching that is sticking out inside near the toe area? Whenever I move my toes, they get caught in them. I wish they had kept the plastic toe guard design from the Canvas Highs, which I enjoy wearing.”

The Bottom Line

If you like heavier leather barefoot shoes with a wide toe box, then these can be a great option. They also have different insoles for various comfort preferences.

Best for Trail Running and Hiking: Primus Lite Trail Knit FG

To assess barefoot shoes for trail running and hiking, I’m most concerned with three features of every barefoot trail shoe. I assess the outsole tread, upper durability, and foot protection. The Primus Trail Knit FG ticks these boxes really well.

Sizing Need to Know

• Removable Insole: Yes with finished internal construction
• Width: Wide
• Narrower Feet Sizing: Size down for most, true to size for some (ask Qs if you have them!)
• Wider Feet Sizing: True to Size
• Flatter Feet Sizing: True to Size
• Relative Sizing: Go the same size as Be Lenka and AVANCUS.

For More Context

• For More Info: Read My Review
• Good Alternative: Merrell Trail Glove 7
• Vivobarefoot’s Return Policy: Learn More Here

Why I Chose Them

The Vivobafrefoot Primus Trail Knit FG is my top pick for hiking and trail runs for a few reasons. And on that note, this shoe is taking the win here by a fairly comfortable margin.

There’s a lot to like about the Vivobarefoot Primus Trail Knit FG and one of my favorite things about this shoe is its versatility. For example, this shoe works well for hiking, trail running, working out, and even daily wear.

The knit upper construction gives this shoe a comfortable and breathable fit while the thicker lugs do a good job of promoting traction on different surfaces. I like doing versatile training in the Primus Trail Knit FG over the Primus Lite Knit for this reason.

Outside of its upper and grippy outsole, I also like FG tech in this shoe and how it provides a bit more protection for trail use. It’s not as minimalist feeling as the Vapor Glove 6, however, if you like a little more protection then you’ll appreciate this.

What Other Reviews Have Said

I think many agree with me that the Primus Trail Knift FG is an exceptionally solid shoe — if it fits your feet well. A lot of community like these for hiking and training, but have stressed the sizing can be tough with these.

• I just bought these, and they are the most comfortable shoes I have ever worn! They fit true to a Brannock device. I’m 10D and tried them on in store and size 10 USA / 43 euro fit perfect. I can’t imagine ever buying a different brand again.
• I got a pair of these for hiking and trail running and a pair of Primus lites for lifting and every day wear!
• Over all I like the shoe but it pinches my foot at the toe break; wore tie for run/wal on treadmill and 1 weight lifting session. I hope that with wear it will break in better. Definitely better tracking than motus but feels a more narrow/tighter than motus at size 12.5. I have a pair of white motus for in door gym use. Walking outside with a white shoe in chicago weather is not ideal so I will either keep the trail knits or get a pair of black motus to be my daily driver. Note. I defiantly feel the difference when running/walking with barefoot shoe vs the Nimbus and Kayano that I been using for the last decade.

The Bottom Line

When the Primus Trail Knit FG land…they really LAND. If you get your sizing right and need these for their versatility, they can be a solid option.

Favorite Budget Barefoot Shoes: WHITIN Barefoot Shoes

For this section, I rank the AIRHAS and WHITIN models interchangeably. Both of these models cost less than $60 and work great. Since I already covered the AIRHAS model above, I’ll discuss the WHITIN in this section.

Sizing Need to Know

• Removable Insole: Yes
• Width: Wide
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: True to Size
• Flatter Feet Sizing: True to Size
• Relative Sizing: Go the same size as Xero Shoes and Inov8.

For More Context

• For More Info: Read My Review
• Good Alternative: Lems Primal Zen
• Amazon’s Return Policy: Learn more here

Why I Chose Them

The WHITIN Barefoot Sneakers are taking my top pick by a comfortable margin. Not going to lie, I was skeptical of this shoe going into them based on their price point and the fact that WHITIN is Amazon-owned.

However, I’m happy to say that I’ve been subtly impressed with the WHITIN Barefoot Sneakers, especially for their price point. These shoes have a normal price of $49.99 but are often on sale and I bought my pair for $41.99.

For beginners who are just getting into barefoot shoes, these can be a great low-cost option. Plus, these shoes do have a bit more thickness to them regarding their sole and stack height which is great for those transitioning into barefoot shoes.

This may be a knock for those who love super minimalist feeling shoes, but for beginners and from a general comfort standpoint I enjoyed this model for walking, standing, and daily wear. These are also decent all-season shoes for what they are.

What Other Reviews Have Said

Like the AIRHAS, the WHITIN shoes typically receive high remarks. I think people tend to give them more leeway since they’re so cheap, to be honest.

• I have a black pair of the casual version and they look great after 2 months use. Had to take the insole out immediately in order to fit my high volume feet and they feel quite thin (low stack height). I tried on lots of models from Xero as well as the Vivo Primus Lite III, but none were wide enough for my feet to fit comfortably. These are so flexible they do the job for the price especially
• Lol I actually use mine with thicker socks for walking outside for my job in the winter around freezing temperatures. The thicker sole insulates against the frozen ground (which is what actually gives you cold feet) and the uppers are thick enough to stop the cold even on a motorcycle. For all other seasons I use Xero HFS and Merrell Gloves that are super breathable. Overall they’re amazing shoes. Basically a FeelGrounds copy at less than half the price and with a properly durable sole.
• I have an extra wide foot (4E), particularly in the midfoot, so I don’t have many traditional OR barefoot shoe options. I tried these and they are actually decent. I tried them for my casual workouts and they’re good. But it does take time to get used to them. Adjust your expectations, add an after market insole and it is a great budget cross trainer for regular workouts, if you have extra wide feet.

The Bottom Line

For the price and their width, it’s tough to beat the WHITIN Barefoot Shoes. They’re comfortable, have a little extra cushion for beginners, and cost less.

Why Use Barefoot Shoes?

Barefoot shoes can be used for a variety of reasons, and I think it’s important that you define why you want to wear them if you’re investing in a pair. Most commonly, barefoot shoes will be worn to support one’s “natural movement”.

Basically, when we wear shoes we’ll alter our movement mechanics slightly and barefoot shoes will be utilized to limit this and provide a barefoot approach for regular movement. This can then influence our lower body mechanics when walking, running, and lifting because our feet will have a 0mm heel-to-toe drop and be a lot closer to the ground.

Another reason why folks will utilize barefoot shoes is to build up their foot musculature. There are 29 muscles associated with the foot and ankle. (1)

When we’re constantly wearing shoes, especially pairs with thicker midsole and outsole constructions, we can lose out on potentially building up the musculature of the feet and ankles.

By using barefoot shoes, we’ll be exposing the foot to a more variable environment so we can slowly build the intrinsic muscles of the foot.

In layman’s terms, barefoot shoes will help our feet rapidly change their positioning when moving due to them fully feeling the ground below them which can result in us using some of the smaller muscles in the foot.

Barefoot Shoes Benefits

Barefoot shoe benefits can vary pretty greatly depending on who you ask. For diehard barefoot shoe lovers, some of the benefits can be a bit grandiose.

To remain objective with my coaching point of view, below are some of the benefits that are pretty consistent across the board with barefoot shoes.

1. Increase Proprioception With the Ground

Since most barefoot shoes provide you with soles that are 6mm or less, you’ll have a much better means of “feeling” the ground below the feet. This can help your body better sense the surfaces you’re working on.

Proprioception is our body’s ability to sense the world around it, provide feedback to the brain, then calculate movement patterns that are conducive to the feedback it’s receiving.

Imagine stepping on a rock barefoot, your brain is going to rapidly process that sensation, then create a movement pattern to strategically move around it and keep you moving.

This is an example of the feedback loop we enter when our body is utilizing proprioception to help direct us to move efficiently and with strategy.

Improved balance can also be an aspect that comes along with better proprioception. More contact with the ground means more feedback to the brain. (2)

2. Improve Foot Musculature

As mentioned above, there are 29 muscles associated with the foot and ankle. Within the foot, there are smaller intrinsic muscles that help provide our foot with its shape. The foot has three major arches including the lateral longitudinal arch, medial longitudinal arch, and anterior transverse arch. (1)

These arches are made up of muscles and multiple tissues that can be trained and strengthened through both direct and indirect work. Direct work would mean doing active foot exercises and drills and indirect work would be doing something like wearing barefoot shoes.

By simply wearing barefoot shoes, we can better train some of the smaller muscles of the foot that may be neglected when wearing thicker training, running, and normal shoes.

3. Promote Full Contact With the Ground

In a training context, barefoot shoes can also be useful for promoting how much contact the foot is making with the ground. For example, in movements like deadlifts and Romanian deadlifts, we ideally want the foot to be in full contact with the ground in what we often refer to as a tripod foot positioning.

This entails grounding and gripping the floor with the base of the heel, big toe, and pinky toe, and I also like to coach grounding the big toe as well. With a barefoot shoe’s wide toe box and minimal sole, you’ll be able to easily feel the ground under the feet and promote stability from the ground up.

Takeaway Thoughts

There are more barefoot shoes on the market than ever and they continue to innovate based on the activity they’re designed to tackle. Whether you’re looking for barefoot shoes for running or CrossFit, there’s more than likely an option out that will fit your needs best.

If you have any questions about the barefoot shoes featured in this round-up, drop a comment below or reach out to me personally via Instagram (@jake_boly).

Works Cited

1. Card, R., & Bordoni, B. (2021). Anatomy, Bony Pelvis and Lower Limb, Foot Muscles. Statpearls Publishing.

2. Cudejko, T., Gardiner, J., Akpan, A., & D’Août, K. (2020). Minimal footwear improves stability and physical function in middle-aged and older people compared to conventional shoes. Clinical Biomechanics, 71, 139-145.