Podiatrists Share Pros and Cons of Barefoot Shoes: Do You Need Them?

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Barefoot shoes were first introduced in the 1970s, when brands began toying with the idea that cushion and support were not necessary in footwear. The idea was to mimic a more natural and minimalist barefoot experience that our predecessors had. And according to a study by the National Library of Medicine (NLM), walking in barefoot shoes can help build foot muscle and is just as effective as performing foot strengthening exercises. Another NLM study found that minimalist footwear produced greater running efficiency in some experienced runners. For these reasons, I talked to podiatrists to learn about their opinions on minimalist footwear, plus the best barefoot shoes they recommend.

“Minimalist shoes are footwear that feature minimal cushion, no midsole, or stiff heel counter,” says Emily Splichal, D.P.M., board-certified podiatrist. She explains that the flexible design allows natural movement of the foot, and you will typically find a minimal heel toe drop and a wide toe box. “The benefits are that it can support natural foot function and increased activation of foot muscles,” Splichal explains.

Meet the experts: Thomas Lim, D.P.M., Q.M.E, C.W.S, podiatrist at The Sunset Foot Clinic, also known as “The Happy Foot Sad Foot Doctor;” and Emily Splichal, D.P.M., board-certified podiatrist.

However, while barefoot shoes are great for building strength and muscle, keep in mind that they are not for every occasion. “Minimalist shoes are best for activities that are mild on impact, do not extent past 90 minutes, and can be done indoors or on soft and padded surfaces,” says Thomas Lim, D.P.M., Q.M.E, C.W.S, podiatrist at The Sunset Foot Clinic.

With our experts’ insights in mind, see below for the best barefoot shoes from top brands like Vivobarefoot, Xero, and more. Additionally, make sure to check out our top picks for recovery sandals and toe separators.

Primus Lite III

Vivobarefoot is one of the original and most popular brands when it comes to barefoot shoes. Splichal even names it as one of the top brands on her recommended list.

The Primus Lite III is a lightweight trainer that can withstand most activities, including running, CrossFit strength training, and HITT workouts. The ultra-thin profile is flexible and foldable, and you get a mesh upper for breathability. The rubber outsole comes in handy for better traction during any movement. The shoe comes with a removable ortholite insole, which one reviewer noted taking out for more comfortability.

The best part: If you aren’t satisfied with your shoes, the brand offers a hassle-free refund within 100 days of your purchase when you order directly from the Vivobarefoot site.

What a reviewer says: “I bought these to run in. I love wide toes shoes because my feet can breathe. I can wear with or without socks, thin ones. Perfect fit!”

Minimalist Barefoot Shoes

Those just starting out using barefoot shoes may want to consider Whitin. It’s an affordable brand (under $100) that goes on sale often; plus, it offers several styles in wide sizing. We also like that the styles look just like regular sneakers.

This particular sneaker is a reviewer favorite, earning a 4.3 star rating from over 7,000 reviews. The overall profile is thin, flexible, and lightweight. It has a traditional lace-up style, roomy toe box, and a knitted upper for a better fit. A zero drop heel helps with posture, while a close-to-the-ground feeling helps you maintain balance.

One thing to note: A few reviewers complain about the shoe needing more slip resistant traction. Be cautious in wearing these shoes on wet or slippery surfaces.

What a reviewer says: “I bought these shoes primarily for weight lifting, and they are great for this purpose. You can feel your entire foot making contact with the ground, and the grip is secure. The wide toe box feels great—probably the best-feeling shoe I’ve ever worn for working out.”

Prio Neo

Both of our experts recommend Xero for barefoot shoes. Lim recommends these shoes in particular, saying, “They are light, responsive and well ventilated. As a plus, they look nice and can be used as a casual dress shoe.”

You can run, hike, or go to the gym in these sneakers, as they offer a mesh upper and lining and an athletic design. A zero-drop sole helps with better posture and natural stride.

These Prio Neo shoes from Xero are a newer version of the brand’s Prio shoe. The Prio Neo is more lightweight, less rigid, and gives more of a sock feeling.

What a reviewer says: “I wear them for a few hours each morning before moving to something a bit more supportive. I’m finding I can wear these for longer and longer periods. These are barefoot shoes. They are not heavily cushioned or filled with a supportive insole. The color combo is good and they seem to be well made.”

ST-5

Barefoot shoes usually offer no arch support by design, but some shoes like the Topo Athletic ST-5’s offer minimal support with the included removable insole. The insole makes the shoe feel a little more snug and tight, but it might help those still getting adjusted to a completely flat profile.

Lim says that these shoes offer a zero-drop design and low profile, which make up the benchmark of a good minimalist shoe that aides in foot responsiveness. What’s also unique about the shoes is the EVA midsole, which helps give a springy feel with each step.

What a reviewer says: “I have lost count of how many pairs of Topo’s I have bought, and these are perfect for everyday use. I can wear them to do just about anything, including going on a walk or run, but I am on my feet most of the day and these are fantastic for everyday. Plus they might be the best looking shoe Topo has put out.”

Escalante 4

While still minimal, the Altra Escalante 4 is the shoe on this list that will most resemble your everyday athletic sneaker. “It is a relatively thick minimalist shoe at 24mm—this allows for the all-important responsiveness yet with the presence of cushioning, allowing for more impact heavy activities,” Lim explains.

The American Podiatric Medical Association awarded the Escalante 4 the APMA Seal of Acceptance, which means it was reviewed to ensure it helps promote good foot health.

Top highlights include an engineered mesh upper, breathable design, roomy toe box, foam midsole, and a 24mm stack height. The shoe was designed for road running, and several reviewers have positive things to say about the shoe’s running performance.

What a reviewer says: “I love the construction of these shoes, especially for running in hot environments. The material is super breathable but does not seem flimsy. The toe box has a good amount of room so my feet don’t feel squished at all, even after getting slightly swollen from 5+ mile runs.”

Five Fingers KSO EVO

If you really want that grounded, close-to-bare-feet feel, Vibram shoes are it. I have had my pair for a while now, and I could attest that they are lightweight and quite literally mold around your foot, from each toe to the heel.

You get a slightly padded tongue and a no-tie lacing system that makes adjusting and loosening quick and easy. Reviewers say that the shoes run small and will feet a little tight at first, but you get used to the fit with time. You can also loosen the laces for a more comfortable fit.

I like that they are machine washable and can be used indoors and outdoors, even on concrete. However, I would usually use them at home if I wanted to build my foot muscles. Because the shoes are so thin and light, they offer little protection.

What a reviewer says: “These KSOs really help me feel the ground when moving heavier items and can’t look down which is nice. I ordered them in my normal size and they fit like a glove.”

How to choose the best barefoot shoes

According to Lim, minimalist shoes are meant for responsiveness and a natural feel. “A thin sole and flexibility are keys to a good minimalist shoe,” he says. Traction is also equally important. “What good is a thin-soled shoe with responsiveness if all you are doing is losing traction with your given activity?” Lim adds.

Splichal adds that comfort and fit should always be a priority when shopping for any type of shoe. She says that all shoe companies have their own last shape, which means fit will be slightly different on all foot types. “If you are new to minimal shoes, then it is always best to transition slowly into shoes with minimal cushion or support,” she explains.

Who should avoid wearing barefoot shoes?

Kids should not be using barefoot shoes. In a research study done by Oregon State, running barefoot or in minimal shoes could potentially lead to injury in kids due to increased average vertical loading rates.

If you have a history with foot pain, then you should use minimalist shoes with caution, warns Splichal. “It doesn’t mean you cannot wear them, but you want to listen to the body and detect any increase in pain. I typically advise avoiding standing prolonged hours in minimal shoes as this can increase stress to the foot,” she explains. Splichal advises engaging in foot release techniques, like using a Neuro ball or toe spacers, at the end of the day when you get out of your minimal shoes.

“I believe that repetitive, cumulative trauma, such as distance running and long hikes, should be avoided in minimalist shoes,” Lim adds. “I remember during the beginning of the COVID-19 stay-at-home restrictions, many people started barefoot and minimalist shoe home exercise regimens. That lead to a lot of patients coming to my office with soft tissue injuries and even stress fractures of the feet.”

Lim adds that while many patients ask about minimalist shoes, he generally recommends neutral, motion control shoes with ample cushioning. Whatever the case, it is strongly recommended to consult a clinician for the best approach for yourself.

How we chose the best barefoot shoes

I firsthand tested the Vibram KSO EVO, as I already owned a pair in my personal collection.

Additionally, we consulted Thomas Lim, D.P.M., Q.M.E, C.W.S, podiatrist at The Sunset Foot Clinic, also known as “The Happy Foot Sad Foot Doctor;” and Emily Splichal, D.P.M., board-certified podiatrist. Both shared their professional insights and opinions on barefoot shoes. Splichal recommended Vivobarefoot, while Lim recommended the picks from Altra and Topo Athletic. Both recommended Xero shoes.

Why trust us

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.

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