Are they Barefoot? How to Test Your Own Shoes

In the world of footwear, the term “barefoot” has gained significant attention. It’s not just about walking shoeless; it’s about finding shoes that allow your feet to move as naturally as possible. But how can you tell if a shoe truly fits the barefoot criteria? Whether you’re browsing online, shopping in-store, or rummaging through your closet, here’s a simple guide to determine if your shoes are “barefoot,” “barefoot friendly,” or “not barefoot” at all.

Scroll down to the Assess Your Own section if you are here to quickly check a shoe’s attributes.

There are 5 critical attributes to a barefoot shoe:

(1) anatomical shape

(2) fully flexible

(3) securely attached

(4) zero drop [flat] and,

(5) has a thin sole

In order to be truly barefoot, a shoe must meet all of these criteria. If a shoe has only some of these qualities, it can’t be considered truly barefoot, but it may be considered “barefoot friendly”. If a shoe only has one or two of these attributes, it cannot be considered barefoot at all.

There are some types of shoes that can never be considered barefoot, and they might surprise you! Let me demonstrate:

FlipFlops, Sliders and Slip-On Clogs

You may be a proud owner of flip flops, foam clogs, sliders, slip-ons or all of the above, and you may think they’re great for your feet. I’m not going to argue that those shoes aren’t as bad as many other shoes, but I will tell you straightaway that it is very unlikely any of them qualify as barefoot. The main reason for this is the lack of attachment to the foot. In order to allow your feet to function naturally, the shoes you wear must be attached to your foot very securely. In the case of flip-flops or slip ons, your toes will actually be operating harder (not in a natural way) to keep the shoes on your feet as they walk.

Shoes that lack a secure fit diverge from the core principles of barefoot footwear because they undermine natural foot mechanics and can lead to altered gait patterns. The essence of barefoot shoes is to mimic the experience of walking barefoot, providing protection while allowing for natural foot movements. A secure attachment is crucial; without it, the foot may slide or the shoe may slip off, disrupting the natural flexing, spreading, and sensory feedback essential for balance, posture, and gait. Moreover, loose shoes can cause overcompensation and strain, reducing the stability and support needed for proper alignment and increasing the risk of injury. Therefore, for shoes to be genuinely classified as barefoot, they must ensure a secure fit that complements the foot’s natural dynamics.

Flip-flops and foam clogs often fall short of being considered true barefoot shoes due to their thick, cushioned soles and potential heel rise, which can significantly differ from the 1mm-6mm sole thickness typically associated with barefoot footwear. While they may offer a foot shape that seems more aligned with natural foot mechanics compared to traditional shoes, the excessive cushioning and support counteract the barefoot principle of minimal interference. This prevents the foot from engaging fully with the ground, limiting sensory feedback and the natural strengthening of the foot’s musculature, essential aspects of what makes footwear genuinely barefoot.

Assess Your Own Shoes Here

Check your own shoes against these 5 points to check if they are barefoot, barefoot friendly or not barefoot at all.

1. Flexibility Test – does it roll up?

A hallmark of barefoot shoes is their flexibility. To test this, take the shoe in both hands and try to bend and twist it. A barefoot shoe should bend easily at the toe, allowing for the natural movement of your foot as you walk. It should also twist without much effort, indicating flexibility in the sole. If the shoe resists bending or twisting at all, it’s likely not barefoot. The shoe really should be easily rolled up from heel to toe, and be held in this position with only one hand. It is important that the shoe rolls entirely, not just folds or bends in one or two places along the sole.

2. Shape Check – is it shaped like your foot?

The shape of the shoe is another critical factor. Barefoot shoes are designed to mimic the natural shape of the foot, providing ample room for the toes to spread. Place the shoe on a flat surface and observe its silhouette. Does it have a wide toe box that tapers back towards the heel, resembling the shape of a foot? Or is it narrow and pointy, especially around the toes? The more foot-shaped the shoe, the more barefoot it is.

3. Attachment Security – are they fully attached?

For a shoe to be considered barefoot, it must stay securely on the foot without restricting natural foot movements. This means no excessive tightness around the midfoot or heel, and a closure system (like laces or straps) that ensures the shoe moves with your foot, not against it. Slip your foot into the shoe and walk around. Does the shoe feel like an extension of your foot, or does it slip, slide, or constrict? The former indicates a barefoot shoe.

4. Zero Drop Check – are they completely flat?

“Zero drop” refers to the difference in height between the heel and the toe of a shoe. In barefoot shoes, this difference is non-existent, promoting a natural stance and gait. To check for zero drop, look at the shoe from the side. The sole should appear flat from heel to toe, without any elevation at the heel. This feature ensures that your posture remains as natural as possible, similar to being barefoot.

Some barefoot shoes offer an illusory heel rise for aesthetic purposes only. It is always worth checking that the sole remains completely flat on the inside.

5. Sole Thickness – 1 to 6mm sole depth

Finally, the thickness of the sole plays a crucial role in determining if a shoe is barefoot. Barefoot shoes have thin soles to allow for maximum sensory feedback from the ground, enhancing balance and natural foot movement. Measure the sole at its thickest point; typically, barefoot shoe soles are less than 6mm thick. The thinner the sole, while still providing protection, the closer the shoe is to a barefoot experience.

Conclusion

By applying these tests, you can categorize your shoes into “barefoot,” “barefoot friendly,” or “not barefoot.” Remember, the goal of barefoot shoes is to support the foot’s natural structure and function. While not every shoe will meet all these criteria perfectly, understanding these key features will help you make more informed decisions about your footwear, ensuring your feet stay healthy and happy. Whether you’re new to the concept or a seasoned barefoot enthusiast, let this guide help you on your journey to finding the perfect pair of shoes that feel just like going barefoot.

Brit 👣

Brit 👣