Flat feet, also known as fallen arches, is a common foot condition where the arch of the foot collapses, causing the entire sole of the foot to touch the ground. An estimated 20-30% of the population has flat feet, and many wonder if wearing barefoot shoes can help improve this condition.
It appears that barefoot shoes can potentially help strengthen the feet and improve arch function in people with flat feet. However, there are some important factors to consider.
What Causes Flat Feet?
There are a few potential causes of flat feet:
- Genetics – Some people are simply born with a flatter arch or looser ligaments that allow the arch to collapse more easily. This congenital cause accounts for many cases of flat feet.
- Overpronation – When walking or running, overpronation (excessive inward rolling of the foot) can flatten the arch over time due to the excess strain.
- Weak foot muscles – The arch is supported in part by muscles in the foot. Weakness in these muscles from overuse or lack of use can lead to arch collapse.
- Ligament laxity – Ligaments help maintain the arch. If these ligaments become loose or damaged, it can result in a flatter arch.
- Obesity – Excess weight puts more strain on the foot which can flatten the arch over time.
- Aging – As we get older, our arches tend to flatten out gradually.
So in many cases, flat feet are caused by inefficient movement patterns, muscle weakness, and lack of arch development, often due to restrictive footwear. This implies that improving movement and strengthening muscles could help improve arch function.
How to Transition to Barefoot Shoes with Flat Feet
Switching to barefoot shoes is a process. It can take months or longer for your feet to adapt and strengthen properly.
Here are some tips for safely transitioning with flat feet:
- Consult your doctor – Discuss trying barefoot shoes with your physician, especially if you have any foot pain issues. Get their feedback and guidance.
- Start low and go slow – Begin by wearing your new barefoot shoes at home for short periods, like 30-60 minutes per day. Slowly increase wearing time.
- Focus on form – Practice proper form when walking – take shorter strides, land on midfoot/forefoot rather than the heel, and use your foot muscles to control motion.
- Choose flexible shoes with some arch support – The most flexible and deconstructed shoes may be too much at first. Opt for minimalist models with moderate flexibility and arch shape.
- Listen to your body – Pain and soreness are expected at first, but extreme or prolonged discomfort is a sign to slow down.
- Try foot exercises – Perform targeted foot strengthening exercises like toe curls, toe spreads, and picking up marbles with your toes.
- Be patient – It takes time for feet to adapt to barefoot shoes. Expect the transition process to take several months. Don’t rush things.
Proper form is critical when walking and running in minimalist shoes. Let your feet flex and move naturally. Avoid heel striking. Build up foot and lower leg strength with balance exercises.
Patience and persistence will pay off as you gradually transition to barefoot shoes and experience their benefits. But don’t overdo it, especially in the beginning.
Potential Benefits of Barefoot Shoes for Flat Feet
Wearing barefoot shoes offers several potential perks for those with flat feet:
- Stronger feet – As discussed earlier, barefoot shoes can strengthen the intrinsic muscles of the feet, including the arch. Stronger muscles improve arch function and shock absorption.
- Better proprioception – Without the interfering cushioning of standard shoes, barefoot shoes enhance awareness and control of foot position and motion (proprioception), activating muscles.
- More natural motion – The flexible soles allow the feet to move and flex freely, which may encourage normal development in children and help flatten arches rise.
- Reduced overpronation – Research shows barefoot shoes reduce pronation and may improve alignment up the chain to the knees, hips, and back.
- Less pain – By potentially correcting underlying movement patterns, muscle weakness, and alignment issues, barefoot shoes may relieve associated aches and pains.
- Improved posture – With better foot strength and positioning, posture often improves when wearing barefoot shoes regularly.
Keep in mind these benefits will vary by individual. Not everyone with flat feet will experience major changes from minimalist footwear. But the evidence indicates it can be helpful for many people.
Risks and Considerations of Barefoot Shoes for Flat Feet
While barefoot shoes show promise for flat feet, there are some risks and considerations:
- Injury risk – Transitioning to barefoot shoes too quickly can overwork the feet and lead to pain or injury. Patience is required.
- Lack of cushioning – The thin soles provide little shock absorption compared to standard cushioned shoes. This may irritate existing joint pains initially.
- No arch support – People dependent on orthotics or significant arch support may struggle with the flatter minimalist sole.
- Foot pain – Some foot pain issues related to flat feet, like plantar fasciitis or metatarsalgia, may be aggravated temporarily when starting barefoot shoes.
- Not a cure-all – Barefoot shoes strengthen and improve function, but may not resolve all issues related to flat feet. Surgery or orthotics could still be required in some cases.
Talk to your podiatrist or physical therapist to determine if barefoot shoes are suitable for your individual situation. While evidence suggests they can help, proceed cautiously and listen to your body during the transition.
Choosing Barefoot Shoes for Flat Feet
If you decide to try barefoot shoes for flat feet, here are key factors to look for when making your selection:
- Flexible sole – Choose thin, flexible materials that allow natural foot movement and flex. The Xero Shoes brand uses 5mm rubber soles that flex easily.
- Low heel-to-toe drop – Look for minimal or zero drop from heel to toe which enhances stability and foot control. A 4-5mm drop is a good starting point.
- Roomy toe box – Ensure ample room for toes to splay naturally without constriction, which aids stability. Brands like Vivobarefoot offer wide-toe boxes.
- Moderate arch support – Initially, opt for shoes with a moderate contour under the arch versus totally flat. This provides some support as you transition.
- Strapping system – Multiple lace-up eyelets or hook-and-loop straps enable adjusting the snugness over the midfoot which can benefit flat feet.
- Quality materials – Durable materials like leather breathe well, mold your feet, and prevent chafe spots that can develop on flat feet.
There are many quality barefoot shoe brands to choose from including Vibram, Vivobarefoot, Xero Shoes, Lems, and Merrell. Read reviews and seek recommendations from others with flat feet to select the best model for your needs.
FAQ
Are barefoot shoes recommended for children with flat feet?
Yes, letting children play and move barefoot or in minimalist shoes encourages normal muscle and arch development. But consult your pediatrician first and transition gradually.
Can custom orthotics still be used with barefoot shoes?
Sometimes. Very thin, flexible orthotics may work with barefoot shoe models that have removable insoles. However rigid orthotics are generally not compatible with the minimalist sole.
Will I have to replace my current shoes if I switch to barefoot?
Not necessarily. You can transition slowly by wearing your new barefoot shoes for short periods and keeping your current shoes for longer durations or higher mileage activities. Over time you may wear your minimalist shoes more exclusively as your feet adapt.
What if my arches don’t improve with barefoot shoes?
While research shows improved arch strength and function in many cases, results vary. If you don’t experience benefits after an adequate transition period of 6+ months, barefoot shoes may not be the solution for your specific foot structure. Consider adding orthotics or speaking to a podiatrist.
Do I need special barefoot running shoes?
Not initially, especially if you are not a runner currently. Allow your feet to adapt and strengthen for everyday walking first before attempting any high-impact activities like running. Once you advance, look for minimalist running shoes with ample cushioning on the forefoot.
Conclusion
Barefoot shoes show potential for helping strengthen and improve arch function in those with flat feet. By providing a flexible sole and toe box that encourages natural foot motion, they exercise and develop muscles in the feet. Research demonstrates this can increase arch height and reduce overpronation.
However, transitioning from supportive standard footwear to barefoot shoes requires patience. Start by wearing them only indoors for short periods and slowly increase duration. Maintain proper movement form, listen to your body, and work on targeted foot exercises too. Not everyone with flat feet sees major changes, but many experience benefits after an adequate transition period.
Consult with your doctor before beginning the use of barefoot shoes if you have flat feet or any foot pain issues. While evidence suggests barefoot footwear can help in many cases, proceed cautiously and give your feet ample time to adapt and get stronger.