The Benefits of Barefoot Footwear (Zero Drop Footwear) and What You Should Know Before Making the Switch


In recent years, there’s been a surge in interest in barefoot footwear, often called “zero drop” shoes. Unlike conventional shoes that typically have an elevated heel, These are designed to mimic the natural alignment of the feet. But what are the benefits of this footwear, and what are the downsides to consider? Let’s explore.

Benefits of Barefoot Footwear

  1. Natural Foot Mechanics: Traditional shoes often have elevated heels, cushioning, and arch supports. On the other hand, zero-drop shoes allow for a more natural foot movement. They help restore the natural foot function and posture by enabling the foot to spread and move freely.
  2. Improved Posture and Alignment: Elevating the heel, as many traditional shoes do, can alter the body’s natural alignment. Barefoot shoes promote a more upright and natural posture, potentially reducing strain on the lower back.
  3. Stronger Feet: Walking or running in minimalist shoes can engage the muscles in your feet more than regular shoes, leading to stronger foot muscles over time.
  4. Enhanced Proprioception: These shoes can improve one’s sense of balance and connection to the environment. A thinner sole provides better ground feedback, helping the wearer adjust their movements based on the terrain.
  5. Reduction in Injuries: Some studies suggest that barefoot or minimalist running can reduce the risk of specific injuries, like repetitive stress injuries, by promoting a more natural running style.
  6. Environmental Impact: Barefoot shoes are often lightweight and require fewer materials to produce, which can have a lesser environmental impact.

Why Everyone Should Give it a Try

  1. Reconnecting with Nature: Barefoot shoes can provide a more natural walking or running experience, making you feel more connected to the Earth.
  2. Potential for Better Health: The potential benefits, from improved posture to stronger feet, suggest that many people could experience improved health and comfort by trying barefoot shoes.
  3. Versatility: With styles ranging from running shoes to casual wear, there’s likely a barefoot shoe that fits your needs.

Downsides and Considerations When Transitioning

  1. Adjustment Period: If you’ve been wearing traditional shoes all your life, your feet and legs will need time to adapt to barefoot shoes. This can lead to discomfort or even injury if you transition too quickly. If you’re accustomed to traditional shoes, your feet will need time to adapt to the new design. Begin by wearing your zero-drop shoes for short periods, gradually increasing wear time.
  2. Lack of Protection: Barefoot shoes usually have thinner soles, which might provide less protection against sharp objects or rough terrains.
  3. Potential for Overuse Injuries: The benefits of barefoot running or walking don’t make you immune to injuries. It’s still possible to experience overuse injuries, primarily if proper form isn’t maintained.
  4. Cost: While not always the case, some barefoot shoes can be more expensive than traditional footwear.
  5. Aesthetic Preferences: Some people might not find the appearance of barefoot shoes appealing, and that can be a deterrent for them.

My Personal Downside

I started wearing zero drop footwear because I had balance problems with my right foot. As I attempted to walk upstairs it felt/sensation like my right foot was going backwards. So I naturally lent more forward, but the problem the foot was not going backwards so I then nearly fell on my face. (Yes it is now better and less frequent sensation)

I started walking gradually a few kilometres 2/3 times a week at a steady pace. Eventually I was walking six days a week, 6km a day at a brisk pace of 6km per hour (4mph). Unfortunately I did not heed the pain in the bottom half of my calf and carried on walking through the pain. That was until my Achilles tendon pinged, I rested for around 12 days and did a 4km walk at a steady pace and 50 meters from the house it went again. Only this time it was worse than the first time, it stopped me walking for six months.

However I was still able to lose weight by controlling what I ate each day.

Versatility in Design and Style

Modern zero-drop footwear isn’t just about function; it’s also about style. Today’s market offers many designs, from athletic shoes to casual wear, ensuring a perfect pair for every occasion and preference. Some of the barefoot shoes are quite expensive so to try I purchased some non branded barefoot water shoes. These were around £30 and so far so good and I will give them a proper review along with how I progressed.

Environmental Impact and Sustainability

A notable trend in the barefoot footwear industry is the move towards sustainable and eco-friendly materials. By choosing brands committed to reducing their carbon footprint, you can enjoy the benefits of zero-drop shoes while making an environmentally-conscious decision.


Barefoot footwear presents an intriguing alternative to traditional shoes. While there are many potential benefits, such as improved foot mechanics and posture, individuals must transition carefully and be aware of the potential downsides. As with any significant change in footwear or exercise regimen, it’s essential to consult with professionals, listen to your body, and make informed decisions.


Effect of Minimalist Footwear on Running Efficiency