99 percent of all children are born with healthy feet. Only a third of them grow up with healthy feet.

The situation is different in nations where people traditionally walk barefoot: here, muscles, tendons, ligaments and bones are much healthier. So why not wear shoes that imitate barefoot walking as best as possible and still protect the soles of our feet?

The concept of the “barefoot shoe” was born. But what is really behind the idea of ​​“less is more”? Are minimal shoes good for our health? Do barefoot shoes strengthen our muscles?

My name is Elias, I've been working intensively on the topic of “minimal shoes” and developed my own model, the Kjavik One, in 2023 and 2024. In this article I share with you the advantages and disadvantages of barefoot shoes.

Barefoot shoes are shoes that come as close as possible to walking barefoot, but at the same time protect our feet.

In studies, barefoot shoes are usually defined by the following characteristics:

• Zero heel: The shoe has no drop, your toes and ball of your foot sit just as high in the shoe as your heels.
• Wide shape & toe box: The front part of the shoe does not come together tightly (unlike almost all conventional shoes), but follows the shape of the foot. The shoe is therefore relatively wide. The biomechanical function of our toes is not restricted by this.
• Thin, flexible sole: You feel the natural structure of the ground when you walk.

This is by no means a groundbreaking innovation. Rather, with barefoot shoes, our feet can simply move again as they are supposed to. They are not constricted, their function is not restricted and they are not immobilized by unnatural cushioning.

Regain a natural gait
Conventional shoes encourage us to walk at a distance because of their cushioning. Running barefoot-like, on the other hand, supports a more natural gait. We intuitively run differently: more lightly. We focus more on midfoot or forefoot running.

Strengthen your toe and foot muscles
Wearing barefoot shoes puts more strain on the muscles in the feet than conventional footwear. The main reasons are the lack of cushioning and toe spring (the bend at the front of the shoe). Studies such as those from the University of Liverpool¹ show that on average, toe strength increases by up to 57.4% (!) This not only improves stability, but is also ideal for ambitious runners as a foot strengthening exercise.

Improve your proprioception
The thin, flexible sole of barefoot shoes enables better ground perception. This improves balance, coordination and general body awareness. A Muay Thai fighter told me how important barefoot shoes are for his ground awareness, both in training and in everyday life. He always has to be able to rely 100% on the sense of his feet. "Fly like a butterfly, sting like a bee."

Prevent foot diseases
Barefoot shoes can help prevent foot problems such as hallux valgus, plantar fasciitis or hammer toes. This is largely due to the strengthened foot muscles and the spacious toe box, which gives the toes room to move. But what is the situation if you already suffer from foot diseases: Do barefoot shoes help against hallux valgus? I want to be completely honest with you here: I have already spoken to many people for whom barefoot shoes have helped with their complaints. However, I classify this as "anecdotal evidence". As far as I know, there is no study that examines the effects of minimal shoes on foot diseases. And of course there are also cases in which

My recommendation: If you already suffer from a foot disease, talk to a podiatrist or orthopedist you trust. If you do not yet suffer from foot diseases, barefoot shoes are a good option and reduce the risk of developing the disease.

Mindfulness in Everyday Life
The improved ground awareness gives you an additional feeling for your surroundings. The feel of the ground invites you to slow down and be more mindful. I personally appreciate this especially in the forest and on the mountain. It makes my experiences even more intense.

Strengthen your joints & bones

Leonardo da Vinci described the human foot as a "masterpiece of technology". These 26 bones and 33 joints are subjected to greater strain when wearing barefoot shoes, which strengthens them in the long term. A doctor told me this metaphor: "It's like a muscle, which only gains strength through strain. If we don't strain our joints and bones very much, it will weaken us in the long term . "

Improve your posture

Most conventional shoes have a heel drop. The wedge-shaped sole raises our heel position. For this reason, we stand - strictly speaking - slightly at an angle on the ground. With barefoot shoes, we stand vertically on the ground, which can lead to an improvement in posture.

Too fast change can cause illness

I often speak to people who have had negative experiences with barefoot shoes. In most cases, the reason: switching from cushioned shoes to minimal shoes too quickly. If you want too much too quickly, you risk overexertion, as your feet, leg muscles, back and joints only gradually get used to the new strain. We have dedicated a separate article to this topic.

This problem also laid the foundation for our own barefoot shoes: We developed the Kjavik Insole System. The shoe can be cushioned exactly to your needs with the free insoles included, allowing you to have a smooth transition.

Limited damping

The lack of cushioning in barefoot shoes can be uncomfortable on hard surfaces like asphalt. I can understand that myself. When I go on a long city trip and walk over 30,000 steps a day, I like to take my "Comfort" insole with me. This ensures that I can jog the next day without any problems and without overstressing my joints.

No panacea

Barefoot shoes can be brilliant - but they are not a cure-all. Always listen to your body. If you suffer from diabetes, are overweight or have a misalignment: pay particular attention to your physical condition and it is best to speak to a doctor about your individual situation. Even today, barefoot shoes are sometimes presented as the universal solution for all foot problems. They are not, and false promises harm this otherwise very important movement.

Minimal shoes allow you to return to a more natural, healthier way of moving - very uncomplicated in everyday life. The numerous benefits, from improved foot mechanics to strengthened muscles, speak for themselves. But as with any change, especially when it comes to our bodies, caution is advised. The adjustment phase is crucial and should not be underestimated in order to minimize the risk of overuse injuries. Talk to a doctor if you suffer from a foot disease or diabetes, for example. If you are now ready for the next step: read our detailed guide to making the switch.