Looking to make the switch to barefoot shoes? This guide has been created by barefoot friendly podiatrists, who wear minimalist shoes throughout their day-to-day living.
Why does there need to be a transition period to start wearing minimalist shoes?
Switching to barefoot shoes and being able to feel the earth beneath your feet can be an amazing feeling – but the journey to being able to do this on a daily basis must be taken with some caution.
When we move into a zero drop shoe (the same amount of material underfoot at the heel compared to the forefoot), this does place an increased strain on the bottom of the foot and the back of the leg, including the Achilles tendon and calf.
That’s because most of our conventional footwear has a pitch from heel to toe – most shoes will be 10mm higher at the heel compared to the forefoot. By transitioning gradually into minimalist shoes, this reduces the risk of developing new niggles or injuries along the way.
How long does it take to transition to barefoot shoes?
The transition time can vary amongst individuals depending on their own circumstances. One’s journey may be a little bit longer if they are managing a lower limb injury, or have spent a lifetime wearing high heels, compared to someone who already spends some time walking around barefoot and does some foot strength exercises.
We find that most people’s journey takes approximately 2 months, if you start wearing your minimalist shoes for 1 hour a day, and increase that wear time by 1 hour each week.
Tips for transitioning into minimalist shoes:
Tip 1: Start slowly. A gradual introduction to minimalist shoes will help reduce the risk of developing pain. Try starting with 30-60 minutes of wearing barefoot shoes around home, before gradually increasing that time. If your starting point in a barefoot transition journey are conventional shoes with a thick sole or high heels, then your journey may take a little bit longer.
Tip 2: Start by wearing minimalist shoes during your general day-to-day activity before wearing them for physical activity. Introduce them on days where you have a variety of sitting, standing, and walking. Start off with 30-60 minutes a day of wearing minimalist shoes, and gradually build that up over the weeks and months.
Tip 3:
Consider adding some foot-based strengthening and mobility exercises to your daily routine. Wearing barefoot shoes requires our feet to do more, while the shoe does less, so adding in some foot strength exercises can help with that journey towards barefoot shoes. Just like any other part of the body, the feet also benefit from strengthening and recovery techniques. After all, every workout is a workout for the feet too!
Tip 4:
Consider using transitional shoes in your barefoot shoe journey to help make the transition a smooth one! Transition shoes are a stepping stone towards fully minimalist shoes, and will be flexible with a wide toe box, but have a little more material underfoot. Brands to consider in this category are Lems, Altra, or Barebarics. These shoe options are particularly helpful if you find a fully minimalist shoe to be too thin underfoot.
Tip 5:
Utilise a barefoot friendly health professional. This is particularly important if you are currently managing a lower limb injury, Our Functional Soles Podiatrists are barefoot friendly, and can create a barefoot strengthening and transition to minimalist shoes program that’s individual to your needs and current foot health.
Disclaimer:
This advice is general in nature, and should not replace individualised medical advice from your healthcare practitioner. The success of transitioning to minimalist shoes is dependent on your individual circumstances. If you are unsure if this journey is right for you, or you are currently managing an injury and require a more individualised approach, please consider an in-person or a virtual consultation with Functional Soles Podiatry – your local Brisbane barefoot podiatrist.