It's no secret that I am a huge proponent of 'minimalist footwear'. I haven't worn cushioned and supportive shoes in over a decade and my body thanks me for it daily. 

But just because it works for me, doesn't mean that it is appropriate for everyone. 

In the clinic, patients and colleagues often ask me about my shoes and my thoughts on minimalist shoes for the masses. And so I thought I would put my answer here in an article to share with all of you. 

*This article does contain affiliate links which means if you choose to purchase using these links, I make a small commission. 

First let's start by defining what makes a shoe a "minimalist shoe". 

1. Zero drop. This means there is no difference in stack height between the heel and the front of the shoe. 
2. Flexible. This means that the shoe is not rigid, sturdy, or providing support. They can be bent and folded and essentially move with your foot. 
3. Anatomical shape toe box. This is different than simply a wide width shoe which only has extra space through the arches. An anatomical toe box shoe will essentially flare out towards your toes thus allowing your foot to splay and take on a natural shape. Most traditional shoes will actually taper in at the big and little toes. 
4. Lack of cushioning. In the description of a shoe, this is defined as 'stack height'. This will vary a bit by brands and models of minimalist shoes but it is usually 10mm or less. Insoles can be added or removed to help adjust to desired level of cushion in minimalist shoes. 

Of these 4 components, I believe that the first 3 are appropriate and beneficial for 99.9 percent of people. The amount of cushioning is what I recommend clients tailor to their individual body and needs. 

Zero drop

The importance of wearing a zero drop shoe is that it helps your body maintain proper alignment.

When we wear a shoe that has an offset stack height,  it changes how our body distributes and balances weight. We tend to lock out the knees, lock out the hips, and then lock out the lower back. Our resting position becomes such that we are resting on the passive structures in our joints (ligaments and connective tissue) versus engaging our muscles for stability. 

In a zero drop shoe we are more inclined to keep weight even distributed in our feet, maintain a  soft bend in the knee with quad muscles engaged and then keep active core engagement to provide stability through the pelvis and low back. 

For this reason, some people experience quite a bit of muscle soreness when they first begin transitioning to a zero drop shoe. Their muscles start working differently as their body becomes acquainted with this new and more natural way of finding stability and balance. 

Flexibile

Rigid shoes or those with arch support are designed to limit movement in our feet/ankles under the assumption that this movement is bad and undesired. 

I disagree. 

Our feet should in fact have a TON of mobility. They act as our shock absorbers and are our body's first defense against uneven terrain and loss of balance. When we block movement at the foot through rigid footwear, forces are then unnecessarily transmitted up the lower chain into the knees, hips, and low back which are not as equipped to handle this type of movement.  

I always get crazy looks when I am out hiking for wearing super minimalist trail runners. The common belief is that a rigid hiking boot is needed to protect against ankle sprains. The reality is that there is a lot less chance of rolling the ankle when the foot is allowed to move and mold to the terrain. Not to mention how much more tired the legs get when the have to haul around heavy boots.

Anatomical toe box

This is perhaps the most important thing to look for in shoes. There is nothing natural about a toe box that tapers in at the toes. This blocks the foot's natural inclination to splay out for stability.

This is also why bunions are so prevalent (no it's not genetic like you have probably been told). Bunions form as the result of your toes trying to mold to the shape of traditional shoes. After enough time, the joints will deform themselves to accommodate the shoes you choose. 

I have yet to work with a single client that would not benefit from wearing anatomical shaped toe box shoes. Making this switch can yield improvements from the foot and ankle all the way up to the low back. 

Cushioning

This is where my answer becomes 'it depends'. 

At the end of the day, shoes are meant to protect our feet from the terrain. If we were all out running and walking on soft dirt trails then sure super minimalist cushion could work for everyone. But that is not the reality. 

If you are someone that spends most of your time on pavement, concrete, asphalt etc.. then you are going to want some cushion. The key is going to be finding shoes that are still zero drop, nice size toe box, flexible, and have the amount of cushion you desire. The brand Altra has excellent options for this and is my go-to recommendation for a cushioned but otherwise minimalist shoe.  All of their models check the necessary boxes, so I just tell clients to go to a store and try them on and pick whichever one has the cushion you desire. 

*all recommended shoe links will be at the bottom of this article

If you are someone that runs, hikes, walks on rugged and rocky terrain you also may want a little more cushion as well as some lugs on the sole of your shoe. Be cautious not to go too cushy for this purpose or then you are back to the ankle sprain scenario. You want your foot to feel the ground and be able to mold to the terrain but just have enough under your foot for protection. 

My favorite trail shoes are from Vivobarefoot. The Primus Trail series are the trail runner that I use in the summer. And then their Tracker boot is what I use for cold weather in the winter. Altra also has some good trail options such as the Superior model and Lone Peak model. 

Other considerations

Your feet need to be strong and mobile. If you have been in traditional shoes for a long time your feet are probably deconditioned. 

If you are going to transition to minimalist shoes you need to be aware of 2 things: 

1. Spend some time doing supplemental mobility and strength work to your feet
2. Take the transition process slowly. Wear them walking for several weeks before running. When you start running keep the mileage low at first and build up gradually. It is going to take the muscles, tendons and bones in your lower leg time to adjust

Links for shoes and products that I use and recommend: 

• Altra Lone Peak and Altra Superior. These are good options for a little cushion to navigate rugged terrain. 
• Altra Torin (more cushion)  and Altra Escalante (less cushion). These are good options if you run on the road and want some cushion to protect from the concrete and pavement. 
• Vivobarefoot Primus Trail and Vivobarefoot Tracker boot are what my family uses on hikes, backpacking, trail running etc... Referral code DOCMRAZ20 will save you 20% off full priced shoes on Vivobarefoot website. 
• For gym and weightlifting I prefer minimal cushion such as Vivobarefoot Primus Lite. Referral code DOCMRAZ20 will save you 20% off full priced shoes on Vivobarefoot website. 
• To improve the conditioning of feet I use several tools from The Toe Spacer. You can use referral code DOCMRAZ10 to save 10% off your order. Toe Spacers can be used to stretch the foot into natural position. Mobility wedges can be used to improve mobility and strength in feet. A Rock Mat can be used to stimulate nerves and desensitize the bottom of your feet. And lastly, I use the Eightball to keep the muscles in the foot supple.  

*Pick below of Matt and I wearing our favorite Vivobarefoot Trail Runners :)

As always, feel free to shoot me an email at [email protected] with any questions. If you would like youtube tutorials on how to use any of the Toe Spacer foot conditioning products or specific shoe video reviews let me know and I'll get that put together for you. 

Yours in health, 

-Jamie