While switching to barefoot shoes is one of the best things you can do for your feet, it can be easy to overdo it. They will feel comfortable, but your soft tissues like muscles and tendons will need time to adapt.
Here are 10 of the most common mistakes new barefoot shoe wearers make and how you can avoid them.
1. Wearing Barefoot Shoes ALL DAY, EVERY DAY From Day 1
This is the biggest mistake that catches people out. Your feet will likely be accustomed to conventional shoes, so your muscles are suddenly doing much more work than they’re used to. People find they are sore after using muscles they never realised they weren’t using!
Start with:
- Leaving them on while around the house.
- 30-60 minute outside walks.
- Use them on short trips running errands.
Click here to review the barefoot beginners quick start guide, or click here to find out more about the benefits of barefoot!
2. Ignoring Calf or Foot Soreness
Mild soreness from using new muscles is expected and completely normal.
Sharp pain isn’t normal. If pain is persistent, reduce usage in time or distance for a few days to recover. Pushing through severe pain will only set you back further and delay your adaptation.
3. Buying Shoes That Are Too Small
Buying your normal shoe size without checking the manufacturer’s chart is a recipe for disappointment.
Almost every barefoot shoe retailer will provide their own size chart giving the interior length of the shoe.
Barefoot shoes should provide enough space for your toes to spread naturally. Look for:
- Plenty of room in front of your longest toe (many prefer 0.5-1.5+ cm)
- A toe box the correct shape and width for your toe splay
- No squeezing across the forefoot.
Click here to check out the in-depth barefoot shoe fitting guide, which coveres this in detail.
4. Assuming All Barefoot Shoes Are The Same
There is huge variation between brands and models.
Some have:
- More cushioning (e.g., insoles provided, thicker mid-sole)
- Thicker soles
- Wider toe boxes
- Better grip
- Waterproofing
While they will all be ‘barefoot shoes’ (flexible, wide in the toes, zero drop), the right pair depends on your intended use.
5. Switching Straight Into Running
Runners often develop an interest in barefoot shoes after noticing the problems that come with conventional running shoes.
Always take it slow – walk before you can run. Running places much higher loads on your feet than walking. If you are new to barefoot shoes, make sure you build up muscle walking before attempting longer runs, or running at all.
6. Forgetting about Foot Strengh
While I am a huge advocate for keeping it simple, working on foot strength will pay off and help with the transition.
Walking barefoot, or in barefoot shoes is often enoguh to strenghten feet and improve splay, but you can speed up the process with:
- Toe spreads and excercises (e.g., scrunching a towel with your toes)
- Heel raises
- Balancing on one leg
There are specialists that deal with this aspect of foot health and many provide free information on their social media or websites (e.g., the Foot Collective)
7. Expecting Instant Results
Some things will improve quickly, e.g., not having shoes compressing toes can relieve pain.
Other things will take months or longer. You may notice:
- Your toe splay increasing
- Less general foot pain
- Better balance, less clumsiness
The speed and level to which you will see improvement depends on:
- Age
- Your previous footwear
- Activity Level
- Existing foot problems, like severe bunions
Consistency is important for the benefits to develop.
8. Wearing The Wrong Shoes For The Wrong Activities
The thinnest, most minimal barefoot shoes are great for walking. They may be less than ideal for:
- Work requiring a steel toe or high protection
- Walking on sharp scree
- Long periods standing on hard concrete, especially if unaccustomed
There is a huge variety of barefoot or at least somewhat barefoot shoes out there for most activities. Steel toe and specialist sports options are becoming more and more available.
9. Not Looking After Them
All shoes will last longer with basic care. Many barefoot shoes are on the pricier end and made with high-quality materials and craftsmanship.
Regularly:
- Brush off dry dirt
- Use mild detergent to spot clean
- Clean according to manufacturer’s instructions
- Treat leather and suede as appropriate
- Avoid throwing them in a washing machine or tumble dryer
10. Giving Up Too Soon
Transitioning takes patience.
If your feet have spent years inside supportive, cushioned shoes, it can take time for muscles to adapt. If you develop an injury from rushing the process, take some time out and go slowly when you make a second attempt.
A gradual approach is far more likely to succeed than trying to do everything at once.
Frequently Asked Questions
How long does it take to get used to barefoot shoes?
Most people adapt over several weeks, although it can take a few months if you’ve worn heavily cushioned footwear for many years. Listen to your body and back off a bit if there is sharp pain.
Should barefoot shoes hurt?
Mild muscle soreness is common during the transition. It’s the same feeling as when you get DOMS (delayed onset muscle soreness) from working your muscles hard. Sharp pain or persistent discomfort isn’t and usually means you’re progressing too quickly.
Can I wear barefoot shoes every day?
Yes, once you’ve adapted. Many experienced wearers use them as their everyday footwear and totally forego conventional shoes.
Are barefoot shoes suitable for everyone?
People with certain medical conditions or existing foot problems should seek advice from an appropriate healthcare professional before making major changes to their footwear. Keep in mind that not every podiatrist is on board with barefoot shoes and prefer to treat the symptoms (e.g., with orthotics) rather than addressing root causes.