Educational Articles

How to Transition to Minimalist Shoes

Posted By Robyn Hughes, ND

Disclaimer:

The above content is for educational or informational purposes only and is not intended to replace or augment professional medical instruction, diagnosis, or treatment. Read full disclaimer here.

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Comments
March 04, 2018
Sandy Kreh

Hi. I’ve been reading all of your information and courses. I feel like I’m ready to put forth the effort in transitioning to a minimalist shoe to help correct my bunion and alleviate the pain of my chronic plantar fasciitis. I live in a very hilly area. How will the hills affect my transition? I won’t be running due to my osteoarthritis and the severe pain in my heels, just walking. Also, can any of the shoes you promote be worn to play tennis?

March 04, 2018
Natural Footgear

Hi, Sandy,

Thank you for your comment. We’re happy to hear that you’re transitioning to more minimalist and foot-healthy shoes!

There are some very important factors to consider when making the transition, and the type of activity and terrain definitely come into play. Walking up and down hills is significantly more strenuous than walking on the flats, and it can take some time for the proper adaptations to occur in the lower leg, especially as it concerns the Achilles tendon and the muscles and other tissues near the shin (not to mention the foot itself).

Patience is key throughout the transition period, so we’d recommend wearing your new shoes on flat surfaces only and for short periods of time at first. As your feet and lower legs strengthen and you gain foot and toe flexibility, you can increase the amount of time you wear the shoes and take casual walks up and downhill.

Any of the athletic shoes we offer can be a great option for tennis, but again, we wouldn’t recommend wearing them for athletic activities until you’ve comfortably made the transition to minimalist footwear. You can view all of our women’s athletic shoe options by clicking this link:

www.naturalfootgear.com/collections/womens-shoes

Be sure to check out the info under the “Sizing” tab on each individual product page before ordering.

I hope this information has been helpful. If you have further questions throughout the transition process, please don’t hesitate to let us know. We’re happy to help!

Kind Regards,
Andrew Potter

March 11, 2018
Linda Turkaly

I need a shoe that has a wide toe box (for hammertoes) and a thin sole. Plus they must be lightweight. I have severe neuropathy and have difficulty walking with a thick-soled shoe. I also need to wear a shoe that has a narrow heel area. Do you make a shoe like this?

March 11, 2018
Natural Footgear

Hi, Linda,

Thank you for your message. We have a number of footwear options that fit your criteria. In Altra shoes, we offer the Vali and the Escalante, both of which have very wide toe boxes and a relatively narrow heel:

www.naturalfootgear.com/collections/womens-altra-shoes

In Lems shoes, we offer the Primal 2 and Boulder Boot. The Primal 2 is excellent for a variety of activities, including walking, gym workouts, hiking, and general everyday use. The Boulder Boot is an extremely versatile and minimalist boot that can be worn hiking or around town:

www.naturalfootgear.com/collections/womens-lems-primal-2-shoes
www.naturalfootgear.com/collections/womens-lems-boulder-boots

We also carry the Ahinsa Ananda Ballerina, which is a dress shoe, or a more stylish everyday shoe. The Ballerinas have a very thin sole in addition to the other features you’re looking for:

www.naturalfootgear.com/products/ahinsa-ananda-ballerina-black

Also, if you’re having trouble finding shoes with a tight enough fit in the heel, we’d recommend trying Tuli’s heel cups. These heel cups are helpful for a variety of foot problems, and they can also serve to provide a more snug and comfortable fit in the heel. You can find Tuli’s heel cups here:

www.naturalfootgear.com/products/tulis-heel-cups

I hope this information is helpful! Be sure to check out the “Sizing” tab on each individual product page, as some footwear models are sized differently than others. If we can help with anything else moving forward, please do let us know!

Kind Regards,
Andrew Potter

March 30, 2018
Heather Espana

Thank you so much for this article! I’ve searched far and wide, and this has been the most thorough and informative resource that I’ve found.

I desperately want to make the switch to minimalist shoes, but I am having difficulty deciding exactly when and how to transition.

Some background: I have a 7 mm (skeletal) leg length difference. I was given a heel lift in high school (I’m 33 now), and in my early twenties I got orthotics with a lift and have worn them ever since. I still had (and have) a lot of foot pain, and I was diagnosed with plantar fasciitis. I also have fibromyalgia, so sometimes it’s difficult to tell the difference between my everyday average pain and pain I can do more to correct.

My question is, would/should my body adapt to not having that 7 mm lift anymore? Should I decrease the heel lift gradually? Or wear minimalist shoes, but continue to wear a lift?

Thank you for your help!

March 30, 2018
Natural Footgear

Hi, Heather,

Thank you for your comment. And thank you for your kind words about the article!

Most folks with a skeletal leg length discrepancy tend to do best with a full-length foot lift, so that the heel alone is not elevated. You might consider chatting with a local foot care provider to get additional insights about how to simultaneously manage your leg length discrepancy and your desire to transition to minimalist shoes.

Good luck to you!

Kind regards,
Marty Hughes, DC

February 21, 2021
Carol

Hello. I’ve come to find your exceptional website in searching for help for my 11-year-old son with flat feet and foot and knee pain. So much of your information is related to adults who’ve been wearing conventional shoes for decades. My son has been wearing conventional shoes his whole life, but over the past 3 years (after switching to homeschooling), he has largely gone barefoot around the house, putting his conventional shoes on to go outdoors, which usually is about 30 minutes, if he goes out at all (we live in Montana, so we have cold and snowy winters). With his mostly-barefoot living, yet relatively limited time on his feet, how should I begin? Barefoot shoes, or transitional footwear? Thank you so much!

February 21, 2021
Natural Footgear

Hi, Carol,

Thank you for your comment. And thank you for your kind words about the site! Much obliged!

I appreciate that you’re looking out for the well-being of your son, and that you have his long-term foot health in mind; that’s an amazing gift to give to your child! The good news is that kids’ feet are remarkably adaptable, and, though it always pays to introduce any new thing slowly and in a measured way, it’s likely that he’ll be able to make the jump to foot-healthy shoes with relative ease.

A lot of the shoe companies that we feature on our site include at least one or two options for kids, and there are other companies out there (e.g., Splay Shoes, Wildling Shoes, Softstar Shoes, etc.) that primarily cater to young sets of feet. If you find a shoe model for your son that you think has potential, please don’t hesitate to reach out to us to get our thoughts on it.

Kind regards,
Robyn Hughes, ND

February 22, 2021
Tina

Hi. I have sesamoiditis/arthritis in my big toe, and since I started wearing Correct Toes and Altra shoes, it has improved. Unfortunately, I may have transitioned too fast out of my Keens because I am getting lots of top and side of the foot soreness. I desperately want to use minimalist shoes because I think it’s so much better for my body, but I’m not sure what to do now. Once I started using the Altras, I admit I didn’t go back to my Keens/orthotics because they felt so uncomfortable. My plan is to go back to step one and use my Keens/orthotics again and slowly start transitioning again. I plan to go barefoot at home and continue with my exercises/stretches from Katy Bowman’s Nutritious Movement website. I’ll add the Altras slowly each week. Any tips/ideas of what I should do, or does this sound okay? Thanks. I love your website. Oh, and I am a hiker, not a runner.

February 22, 2021
Natural Footgear

Hi, Tina,

Thank you for your comment. I’m sorry to hear about that foot soreness you’ve been experiencing. I think your plan to (at least temporarily) take a few steps back and then slowly begin the transition process again is a good one. Sometimes it takes a few tries before everything clicks. Remember, foot rehabilitation is a long-term game, and there may occasionally be setbacks along the way. Your good attitude and willingness to persevere will serve you well along this path, though, and, of course, we’re always here to assist you however we can.

I did want to share one additional resource from our site with you. It’s an article that focuses on the top tools and tips for achieving optimal natural foot health:

www.naturalfootgear.com/blogs/educational-articles/10-best-natural-foot-health-tools-tips

Please do keep us posted on your progress as you reenter the transition process!

Kind regards,
Robyn Hughes, ND

February 22, 2021
Tina

Hi. I am trying to transition into the Lems Primal 2 shoes, but I’m having issues with tight and sore calf muscles. I am concerned that the zero drop is too much for me, and I am wondering if it is possible to use a heel lift or heel cup in the Lems temporarily to increase the ratio? I’ve tried finding a more transitional shoe with 4 to 8 mm of drop, but they don’t seem easy to get. I’d rather stick with the Lems. Thank you for any assistance you can provide.

February 22, 2021
Natural Footgear

Hi, Tina,

Thank you for your message. I’m sorry to hear about the problems you’ve encountered in your transition to the Lems Primal 2. The speed of minimalist shoe introduction can have a significant impact on your musculoskeletal experience, and so it’s very important to make the switch in a gradual and sustainable way, especially if you have worn conventional footwear for many years or decades.

Some people do find it helpful to incorporate a heel cup (www.naturalfootgear.com/products/tulis-heel-cups) when transitioning to minimalist shoes. It can provide that little extra bit of comfort and help ease the strain on a variety of lower leg tissues and structures. You might also consider using a shoe, such as the Lems Trailhead (which has 4 mm of drop) as an interim model on your way to, ultimately, feeling comfortable in the Primal 2 (although you’ll be sacrificing a fair bit of toe box width in the process). Some of the shoes in the Topo Athletic product lineup might also be helpful for this purpose.

In terms of the tight and sore calf muscles, specifically, you might consider visiting a talented local massage therapist to help support your transition to these more healthy-foot-shaped shoes. A good massage practitioner will be able to address problems such as trigger points and myofascial adhesions that may be contributing to the discomfort you’re currently experiencing. You might also try some gentle stretching/lengthening exercises for your calf muscles and your Achilles tendons. Your massage therapist, physical therapist, or other such practitioner will be able to demonstrate these stretches for you.

I hope this info helps, Tina! Please do report back on your progress after you’ve had the chance to address your current challenges.

All the best,
Robyn Hughes, ND

February 22, 2021
Divya

Great article! I am using your website as a guide to transitioning to minimalist footwear. My background: I turn 40 this year, am reasonably fit, have no health issues, have never broken a bone or had surgery. After getting a Labrador last year, and after increasing the frequency of my walks (and even incorporating occasional running with my pup), I realized that cushioned footwear failed me. I was having trouble feeling the ground when I walked, and I experienced ankle instability. One day, I found that my feet were sore and inflamed and I could not walk (only hobble) for the following 3 weeks. After icing and rest, I started to get back to a somewhat normal routine. It took me 7 weeks to be able to start walking my dog again.

A visit to the podiatrist led to this diagnosis: fallen arches, overpronation, and tailor’s bunions. I realized all of this was directly tied to my shoes—a size too small, and with no room for my toes to splay. I have started to go barefoot at home. My feet hurt at the beginning and end of each day, and my ankles turn shades of purple sometimes. I bought Birkenstocks with a backstrap (as I am most comfortable in these), and I am trying to regain my foot strength and strengthen my core. I signed up for 10 sessions with a personal trainer as I am not comfortable exercising on my own, considering the pain I was in, and the damage done to my feet. I now wear New Balance 1540 V3 stability shoes; they are heavy, have tread, and I can feel the ground when I walk. My goal is to build my foot strength and transition out of these stability shoes. I hope to wear Birkenstocks year-round and minimalist Lems shoes in the winter. I don’t run, but I do love hiking and long walks. Thanks again for all the information and any suggestions are welcome.

February 22, 2021
Natural Footgear

Greetings, Divya! Thank you for posting your comment. It sounds like it’s been a long (and sometimes painful) journey of discovery for you. I appreciate your resilience and applaud you in your goal to build optimal foot strength and function over time. It can take a while to achieve, but please know that we are right there beside you, cheering you on all the way. If you ever have any questions about how to transition to minimalist shoes, or a natural approach to foot care in general, please do not hesitate to reach out to us!

All the best,
Robyn Hughes, ND

February 22, 2021
Nathan

Hello. Are the Pedag metatarsal pads removable? I wear Vivobarefoot shoes with insoles, and I’m wondering if I’ll need to have a dedicated pair of insoles for the Pedags in case I later decide to walk without them. Thanks!

February 22, 2021
Natural Footgear

Hi, Nathan,

Thank you for your question! Pedag metatarsal pads have an adhesive backing, and so they stick to your insole or the footbed of your shoe. You can remove them, but it’s unlikely that you’ll be able to place them again and have them stay in place (as the adhesiveness will be lost). You can certainly do as you mentioned (having a dedicated pair of insoles for the Pedags), or you can use Strutz foot pads, which you can wear on your bare feet, over a pair of toe socks, or within pretty much any shoe or boot. Just a thought! Here’s the place to find Strutz foot pads if you opt to go this route:

www.naturalfootgear.com/collections/strutz-foot-pads

Please let us know if you have any other questions!

Kind regards,
Robyn Hughes, ND

September 28, 2023
Elizabeth

Hello! I have recently fallen down the rabbit hole of minimal barefoot shoe technology and have some thoughts and questions. While the concept of going back to nature with our footwear sounds amazing, and while being more like our ancestors from 1000 years ago seems very much aligned with our nature, I can’t help but think that the environment we live in is so different and not conducive. For example, our barefoot ancestors didn’t spend 8 hours standing on concrete or hardwood flooring. Instead, they walked on soft earth, grass, and sand. I am a bit concerned that this technology doesn’t account for this. Am I wrong? I truly want to feel like I’m doing my body good, but I also want to be sure the human foot can withstand the barefoot shoe technology in the modern world with these harder surfaces. Thank you!

September 28, 2023
Natural Footgear

Thank you for your excellent question, Elizabeth! This is a really important topic in the world of natural foot health and minimalist footwear and is certainly worthy of thought and consideration. We have put together another article that addresses this very question in greater detail (www.naturalfootgear.com/blogs/popular-q-a/can-walking-barefoot-on-modern-surfaces-be-harmful), but to summarize, it’s our belief that the foot and musculoskeletal system are incredibly adaptive and that with time, patience, and a gradual approach, you can train both of these to handle the challenges presented by our modern urban and domestic landscapes.

For those who have worn conventional footwear for a period of decades, though, the usual and most effective progression is from said conventional footwear to a transitional style of shoe (something like a Lems Primal Pursuit, for example) to a minimalist shoe and then, ultimately, on to barefooting, should the interest to do so be there. This flow helps pave the way, so to speak, for progressive and lasting foot adaptations and helps minimize the chance of any problems arising. Short bouts of low-intensity barefooting at various points in the process can be helpful too, as a training technique, as long as you don’t overdo it!

We hope you find this response helpful! Please feel free to add any follow-up questions or comments here and we will get back to you as soon as possible.

Yours in Foot Health,
Drs. Marty & Robyn Hughes

October 17, 2023
Greg

I’ve been thinking about transitioning to minimalist shoes, but I am concerned that it won’t be possible, as I work full-time on a concrete floor at a big box hardware store. Any advice?

October 17, 2023
Natural Footgear

Thank you for your excellent question, Greg! This is one that we frequently receive here at Natural Footgear, and it’s a very reasonable question to pose by those who spend long parts of most days in a weight-bearing situation on unyielding surfaces.

The human body is incredibly resilient, and it’s our belief (and experience) that most people can, with the proper time, care, and consideration, reach a point where it’s possible to comfortably wear minimalist footwear on concrete floors for all or most of the day. This is usually best accomplished, though, by employing a phased approach and introducing minimalist footwear slowly and gradually. This might mean wearing these flat and flexible-soled shoes for an hour or less at the start before swapping them out for your more conventional footwear for the remainder of the work day.

Over time, and as important foot and toe adaptations occur, you may find that you can wear your minimalist shoes for longer and longer periods, ultimately phasing out your conventional footwear entirely. To assist in this process, we typically find it best to pair your new minimalist shoes with metatarsal pads, such as Pedag metatarsal pads (www.naturalfootgear.com/products/pedag-metatarsal-pads), which help ensure that your forefoot fat pad—a natural source of cushioning for the heads of your metatarsal bones—can play the important supporting role that your body requires. Other footgear, such as Correct Toes (www.naturalfootgear.com/collections/correct-toes) and Injinji toe socks (www.naturalfootgear.com/collections/toe-socks), are also important players in this regard and help distribute the forces of body weight over a greater surface area (and away from vulnerable parts of your foot).

Another consideration, and something that many folks in your situation have put into practice, is to kick things off with a transitional-style shoe; that is, a shoe or boot that possesses all of the main foot-healthy features we know to support long-term foot health, such as a wide, anatomical toe box, a zero-drop sole, and an overall lightweight design, but that also incorporates a little bit more material beneath the sole of the foot. A good example of this type of shoe is the Lems Primal Pursuit (www.naturalfootgear.com/pages/lems-primal-pursuit-shoes). Indeed, many folks working in similar settings find this to be a great model, especially earlier on in the process.

For more inspiration in this realm, you might consider checking out our article entitled “Can Walking Barefoot on Modern Surfaces Be Harmful?” (www.naturalfootgear.com/blogs/popular-q-a/can-walking-barefoot-on-modern-surfaces-be-harmful) Barefoot walking may not be for everyone, but it’s helpful to know that the human body can, in most cases, rise to the challenge of handling the firmer surfaces we encounter in our everyday lives, given enough time and the proper exposure.

We hope you find this answer helpful! If you—or anybody else reading this—has any follow-up questions, please drop a comment here and we will reply as soon as possible.

Yours in Foot Health,
Drs. Marty & Robyn Hughes

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