If you’re still unfamiliar, barefoot shoes are minimalist shoes designed to mimic the sensation of walking barefoot. You might be wondering why one would even want to walk barefoot? That’s the thing, traditional shoes have thick soles and unnatural shapes that restrict the movement of our feet. While barefoot shoes offer a wide toe box and zero-drop feature that allows our feet to spread out and move as they naturally would.

An important idea to keep in mind is not all shoes that have a thin sole are barefoot shoes.  The barefoot shoes talked about in the natural foot health industry are a subcategory of natural footwear which have four basic features: the shoe is shaped to the natural shape of the feet (the widest part of the shoe will be in the toe area called the toe box), the heel is not elevated above the toes (called zero-drop), there is no toe spring, and the shoe is flexible.

There are natural foot shaped shoes that have some cushion, but barefoot shoes are natural foot shaped shoes with minimal cushion in the sole.

The idea is to promote natural foot splay, increase sensory feedback from the ground, and encourage natural gait patterns. These shoes provide a protective layer against rough terrains without compromising the foot’s natural mechanics.

Barefoot shoes provide improved foot strength through natural splay, improved mobility, and protection against various foot problems. But do you need to pay a fortune for these benefits?

Whether you’re an athlete, a senior, or someone tired of foot issues like bunions or neuromas, there’s a holistic and budget-friendly solution awaiting you. Let’s dive into the world of affordable barefoot shoes and discover quality without emptying your wallet.

Jump to:

• Factors to Consider When Selecting Affordable Shoes
• Under $200 Affordable Barefoot Shoes
• Tips for Finding Affordable Barefoot Shoes

Factors to Consider When Selecting Affordable Shoes

Finding a pair of affordable barefoot shoes that don’t compromise on quality can be challenging. However, it’s not impossible.

When shopping for budget-friendly footwear, you don’t necessarily have to sacrifice comfort, style, or durability. Here’s an expanded list of factors to consider:

 1. Understand Barefoot Shoes

Barefoot or minimalist shoes strive to allow natural walking. They prioritize flat soles, wide toe boxes, and natural foot mechanics. Unlike conventional footwear where one might choose based on a general size, these shoes demand specific measurements of your foot’s length and width. This ensures a proper fit corresponding to individual brand size charts.

2. Measure Your Foot

Never rely solely on your traditional shoe size when transitioning to barefoot shoes. It’s essential to measure both the length and width of your feet. This can be done at home, ideally with another person’s assistance. Comparing these measurements with brand-specific size charts will ensure a better fit.

If you don’t want to measure your foot you can do the shoe liner test (if the shoe has a liner) in the store.  Simply pull the shoe liner out of the shoe, place it on the ground and step on it.  Does your foot, especially in the toe box, go over the sides of the liner?  If so, consider the next half-size up.

If the shoe doesn’t have a liner (many barefoot shoes do not) you can simply turn the shoe upside down and step on the sole to see how your foot fits on it.  You should have enough room around the toe box area to allow your foot and the sides of the shoe.

3. Know Your Foot Type

Each foot is unique. Before making a purchase, it’s wise to understand your foot type. Does it lean wide, narrow, or somewhere in between? This knowledge can drastically affect your choice.

4. Choose Your Model Wisely

There’s a vast array of barefoot shoes, from different brands to varied materials and designs. While aesthetics matter, prioritizing a model that aligns with your daily activities, like sneakers for regular use or sandals for summer, will serve you best.

5. Emphasize Quality Over Price

Even when on a budget, don’t compromise on quality. Invest in shoes with durable materials, flexible yet sturdy soles, and a spacious toe box. The longevity and comfort of a slightly pricier pair might save you more in the long run than a cheaper, low-quality option.

6. Be Aware of Common Mistakes

Newcomers often select shoes that are too narrow or short because that is how we usually fit most current shoes.  Others might transition to barefoot shoes too rapidly, causing discomfort. Remember, the long-term aim is natural foot movement, so ensure your choice promotes you getting there, it doesn’t have to be all in one step.

7. Online vs. In-Store Purchases

While online shopping offers a broader selection, purchasing in-store allows for immediate fitting. If buying online, consider platforms with good return policies in case the fit isn’t right. Some even use Paypal for added return assurances.

8. Proper Fitting

When trying barefoot shoes, assess their fit thoroughly. They should offer sufficient toe space, a snug fit around the ankles and heels, and ensure a natural walking experience. Your feet might also adjust with time, potentially widening or lengthening, so factor in some room for this natural evolution.

Embarking on the barefoot shoe journey doesn’t mean breaking the bank. By being informed and prioritizing quality, you can find an affordable pair that benefits your feet and wallet. Always remember to ensure the quality of material, construction, sole flexibility, and toe box space for a comfortable experience.

Under $200 Affordable Barefoot Shoes

Many of the top-tier barefoot shoe brands command a premium price. But, with some digging, there are gems to be found that won’t break the bank and still tick the essential boxes for healthy footwear

Here’s our carefully curated list of affordable options for barefoot shoes with foot-friendly design:

Shoe #1: Primus Light Knit- Obsidian – $170

Top recommendation is the Vivobarefoot Primus Lite Knit from Correct Toes. It is a cutting-edge addition to the world of barefoot training footwear. It goes beyond just being a shoe, acting as an extension of your feet.

The flexible knitted upper, crafted from recycled polyester, promises unrestricted mobility, allowing you to truly experience the ground beneath and keeps your feet’s natural movement.

If you are into barefoot running, this shoe is best for you.

Highlight: Its signature 4mm ultra-thin sole is designed to ensure minimal interference, offering an authentic barefoot sensation even during the most rigorous activities.

Additional Benefits: Ideal for runners, gym enthusiasts, and those into cross-training. It not only promotes foot strength and agility but is also eco-conscious with its use of recycled materials. For those transitioning to barefoot training, the Primus Lite Knit serves as a perfect introductory piece.

Shoe #2: Anatomic  – Slip Ons – €30

Anatomic shoes, hailing from Europe, are renowned for their mainstream look combined with the spacious toe box typical of barefoot shoes.

Highlight: They offer slightly more cushioning than other barefoot shoes, making them an ideal choice for those transitioning to the full barefoot experience.

Additional Benefits: Beyond the slip-ons, Anatomic offers a variety of styles, including a waterproof model, all at an affordable price point.

Shoe #3: Xero Shoes – Z-Trail – $85

Z-Trail is one of Xero’s top products. It features zero-drop non-elevated heel for natural posture and great grip and traction. Z-style webbing holds securely, yet slides on and off in seconds.

They are designed to mimic the freedom of movement you expect from barefoot shoes and are available on Amazon and Xero websites.

Highlight: For a sandal, it has a notable 10 millimeters of cushion, providing more padding than many other shoes.

Additional Benefits: A great choice for those new to the world of sandals. For those seeking an even more minimalist feel, Xero also offers Z-Trek sandals with less padding.

Shoe #4: Merrell – Vapor Glove 5 – $90

The Vapor Glove 5 is a continuation of the Vapor Glove series, known for their wide toe box, tight heel cup, and zero-drop feature.

They provide minimal padding, placing them firmly in the barefoot shoe category.

Highlight: A solid, comfortable shoe suitable for a broad range of feet, available at a reasonable price point.

Additional Benefits: The shoe’s design hasn’t changed drastically, maintaining its core attributes. However, frequent changes in design might mean that users should stock up if they like a particular version.

Shoe #5: Luna Sandals – Mono Winged – $108

Luna’s Mono Winged Edition is designed for those who’ve never run in sandals before. They offer thick soles for cushioning while also enabling ankle flexibility.

This is best for beginners in barefoot footwear and is available on Amazon and Luna Sandal’s website.

Highlight: Priced reasonably, they’re a blend of modern design and traditional functionality.

Additional Benefits: Suitable for both newcomers and veteran barefoot runners, especially for running on hard surfaces.

Shoe #6: Unshoes – Terra Vida – $82

Unshoes’ Terra Vida combines lightness and breathability in a minimalist shoe that’s perfect for everyday wear. Whether you use it as a dress shoe, casual shoe, or even a running shoe, this Terra Vida is just right for you.

Highlight: Despite being thin-soled, these shoes offer a unique level of comfort, especially for those new to the barefoot experience.

Additional Benefits: With a stretchy design, they adapt to your feet over time, and the brand also offers a budget-friendly sandal option.

Shoe #7: Softstar – Primal RunAmoc – $175

Perfect for trail running, especially in muddy conditions. They have minimal soles yet provide soft ground feedback. The leather uppers are incredibly soft, ensuring maximum comfort.

Primal RunAmoc is earth runners’ first choice.

Highlight: A higher price point, but worth every penny for the experience they offer.
Additional Benefits: A notably wide toe box allows for free toe movement, enhancing the running experience. There’s a variant with more traction for muddy terrains.

Shoe #8: Vivobarefoot – Opanka – $100

The Opanka Barefoot Sandal is a testament to a design that honors both the feet and the environment. Its unique cross-over straps combined with the big toe loop ensure not just a snug fit but also an enriched tactile experience.

Designed to mirror the shape of the foot rather than confine it, this sandal champions natural foot movement.

Highlight: The “foot-shaped” design emphasizes its commitment to allowing feet to function in their organic manner.

Additional Benefits: Beyond its ergonomic benefits, the Opanka Sandal is a beacon of sustainability. Reinvented with eco-friendly materials, its environmental impact is considerably diminished.

Shoe #9: Freet – Tanga – $105

The Tangas are ideal for home use. Made of recycled coffee grounds, they’re environmentally friendly. They’re comfortable and the mesh fabric ensures breathability.

Highlight: Affordable, given its unique features and comfort.

Additional Benefits: The sole thickness can be adjusted by removing the insole, making it a great starting point for those new to barefoot shoes.

Shoe #10: Whitin – Casual Barefoot Sneakers – $40

Whitin delivers a range of best barefoot shoes that pack value. With styles ranging from sneakers to loafers, all priced between $40 and $50, they’re perfect for those on a tight budget. However, the quality varies, with some shoe laces being notably flimsy.

Highlight: Whitin shoes, especially their Trail Runners, are known for their durability, making them a reliable choice within the price range.

Additional Benefits: They offer a variety of widths, ensuring both comfort and ample toe room. The shoes come with a non-barefoot-friendly insole which can be swapped out or removed based on your preference.

Shoe #11: Mishansha – Water Shoe -$22.94-28.99

Suitable for both men and women, the Mishasha Water Shoe features a spandex upper and a rubber sole, making it lightweight, breathable, and durable.

They also offer high-quality barefoot shoes for kids at an affordable price.

Highlight: The shoe’s spandex upper is resistant to wear, and the sole’s unique design lets water flow out, ensuring the shoe dries quickly.

Additional Benefits: Easy to slip on and off, the elastic material conforms to the foot’s shape. Versatile use in activities like swimming, surfing, and more.

Shoe #12: Splay Shoes – Freestyle – $62

A fan-favorite in the barefoot shoe community, Splay Shoes presents a stylish yet affordable alternative to mainstream brands like Keds and Vans.

Highlight: The cotton canvas upper can be machine-washed, ensuring longevity.

Additional Benefits: Available across a broad size range, these shoes are versatile and cater to various foot shapes and sizes.

Shoe #13: Whitin – Men’s Cross-Trainer -$41.99-$43.99

Whitin Men’s Cross-Trainer is designed with an anatomical shape for comfort and is made from 100% vegan-friendly material. Although they say these are a zero drop shoe, they do have a bit of a toe spring so these would be another shoe we consider a transition shoe.

Highlight: Features a minimalist construction with a zero-drop rubber sole for a balanced posture.

Additional Benefits: The sole offers flexibility and grip, ensuring stability in various conditions.

Shoe #14: Saguaro – Knit Sneakers – $34-50

Comfort meets affordability with Saguaro. Their knit sneakers stand out for comfort, though some of their styles might have a narrower toe box.

If you have narrow feet, this would be the best option for you!

Highlight: With the generous discount code, you can snag these sneakers for as low as $34.

Additional Benefits: You have the flexibility to use or remove the insole, depending on whether you’re transitioning to barefoot shoes or are already accustomed to them.

Tips for Finding Affordable Barefoot Shoes

Getting started with barefoot shoes? Here’s your concise guide to making a wise and budget-friendly choice.

While there’s no shortage of avenues to discover affordable barefoot shoes, discernment is crucial in the vast sea of information. When aiming for shoes that are both budget-friendly and of good quality, here’s a revised strategy to guide you.

Reliable Online Resources

Expert Reviews: Subscribing to newsletters such as Correct Toes can be invaluable. They offer meticulous monthly reviews, testing shoes in real-world scenarios, including exercises. Another trusted source is Anya’s Reviews, which offers in-depth insights and evaluations of various footwear.

Forums and Groups: While there are many enthusiast groups on platforms like Reddit and Facebook, it’s essential to approach them with a discerning eye. These groups can be great for deals and discounts, but remember to cross-check information to avoid misleading recommendations.

Seasonal Sales and Promotions

Many reputable brands offer discounts during significant events like Black Friday, Cyber Monday, or end-of-season clearance. However, be wary of deals that seem too good to be true and always refer back to expert reviews to ensure the product’s authenticity and quality.

Clearance Sections

While the clearance or sale section can sometimes offer gems, it’s crucial to understand why a particular item is on sale. Older models or colors that weren’t popular might still be excellent choices. Do some background research to ensure the discounted item’s quality.

Initial Offers and Subscriptions

Brands often provide discounts for newsletter subscriptions or first-time buyers. But, rather than subscribing to every available newsletter, consider ones from trusted sources like Correct Toes to ensure you’re getting reliable information and genuine offers.

Bulk or Bundle Purchases

Discounts for buying multiple pairs might sound enticing, but remember, quality over quantity. It’s only a real saving if you’re purchasing shoes you genuinely love and will wear.

Cashback and Loyalty Programs

Cashback apps and credit cards can offer returns on purchases, and brand loyalty programs might reward repeated purchases. Always ensure these apps or programs have positive reviews and are trusted by a wider community.

In the world of online shopping, while bargains are aplenty, the key is to blend enthusiasm with skepticism. Always prioritize quality over price and refer to trusted sources for guidance.

Thinking of trying barefoot shoes? They’re all the rage and our guide can help you pick the best without breaking the bank.

You know what’s cool? They’re not just trendy – they’re good for your feet and even better for your posture.

Plus, with brands like Correct Toes offering toe spacers, you’re looking at a natural way to fix your feet. No need for pricey surgeries or long recovery times.

And the best part? These products can help prevent future foot problems and keep you moving freely.

Everyone’s talking about them online. So, diving into cheap barefoot shoes isn’t just about style and value for money; it’s about stepping smarter.

Children’s feet are in a constant state of evolution and development, and going barefoot facilitates a more natural growth process. Without the constraints of shoes, their feet have the freedom to spread and move naturally, which strengthens muscles, ligaments, and tendons. This helps establish a solid foundation for healthy foot structure and function.

Our feet are remarkably receptive to sensory stimuli. When children engage in barefoot play, their feet come into direct contact with different textures, temperatures, and surfaces. This rich sensory experience stimulates the nerve endings on the soles of their feet, enhancing proprioception (body awareness) and sharpening their balance and coordination skills.

By going barefoot, children engage the arches of their feet, allowing them to develop strength and stability. The arches act as natural shock absorbers, promoting optimal weight distribution and reducing the risk of foot problems. Barefoot play also activates the intrinsic muscles of the feet, which support proper alignment and contribute to overall foot health.

Shoes can restrict the natural movement of the feet and hinder balance control. In contrast, barefoot play encourages children to rely on the sensory feedback from their feet, leading to improved balance and spatial awareness. The ability to navigate various terrains and surfaces without shoes fosters a better understanding of their body’s position in space.

Barefoot play is a simple and natural way to promote optimal foot health and development in children. From supporting natural foot structure to enhancing sensory perception and balance, the benefits are numerous. While ensuring a safe environment for barefoot play is crucial, incorporating regular periods of shoe-free exploration can be highly beneficial for children’s growing feet. It is important to strike a balance and provide appropriate footwear when necessary, such as for protection during outdoor activities or in specific environments. By embracing the benefits of barefoot play, parents can help their children lay a solid foundation for a lifetime of healthy feet.

In the late 2000s, a barefoot running renaissance emerged, capturing the attention of runners and fitness enthusiasts alike. Vibram FiveFinger “toe shoes” and Christopher McDougall’s bestselling book, Born to Run, fueled the belief that running barefoot or in barefoot-mimicking shoes could enhance foot and leg strength, reduce injuries, and improve overall resilience. Who wouldn’t want stronger, more resilient feet?

Transitioning to Barefoot Shoes

The transition from conventional running shoes to minimal footwear proved to be more challenging than anticipated. Many individuals excitedly discarded their bulky, motion-controlling shoes and jumped straight into training barefoot or with minimalist footwear like Vibrams. 

While liberating, running barefoot requires a different level of skill, strength, and awareness compared to traditional running. Surprisingly, even accomplished runners found the gap between their ability to run barefoot or in minimalist shoes and their performance in modern maximalist shoes to be substantial. Without a gradual and thoughtful transition, the risk of injury loomed large.

Unfortunately, society’s obsession with immediate results often overlooked the importance of gradually strengthening and mobilizing the feet to handle increased workloads. This became evident when Vibram faced a class-action lawsuit, with plaintiffs accusing the company of making false health claims regarding their FiveFinger toe shoes. Although subsequent studies demonstrated that training in Vibram FiveFingers did indeed strengthen intrinsic foot muscles, there were no available studies at the time of the lawsuit.

The majority of conventional footwear, including running shoes, features design elements like tapered toe boxes, toe springs, and heel elevations. While intended to correct foot stability, these features inadvertently interfere with the foot’s natural function, hindering the big toe’s ability to push off and leading to an overpronated posture and flattened arches. 

In response, shoes are now equipped with built-up arch supports and motion-controlling features. However, the more external support shoes provide, the less opportunity there is for the feet to develop internal strength and stability. Feet that rely excessively on support can become dependent on shoes with stabilizing features, ultimately weakening and deforming due to the footwear’s design and technology.

The Impact of Wearing Conventionally-shaped Shoes

Over time, wearing conventionally-shaped shoes can result in muscle imbalances and foot deformations. A tapered toe box squeezes the toes together, weakening the muscles on the sides of the foot while tightening those in the middle. This imbalance can lead to the development of bunions and hammertoes. 

Similarly, heel elevation and toe spring lengthen and weaken the muscles on the bottom of the foot while shortening and tightening the extensor muscles on the top. Consequently, many people live with feet shaped by their footwear—restricting their ability to move effectively without external assistance.

Consider this thought experiment: imagine a boxer who keeps their hands constantly wrapped in boxing gloves. Although protected from injuries, their finger strength and coordination may not be sufficient to perform delicate tasks like playing the piano or using chopsticks. 

Similarly, expecting dysfunctional and dependent feet to handle the rigors of barefoot running or minimalist shoes immediately is unrealistic. Regaining foot function requires more than just switching to naturally-shaped footwear; it often necessitates reversing damage and retraining the foot.

Toe Correcting Solution

This is where Correct Toes comes into play. Similar to braces for teeth, Correct Toes gradually guide micro-changes toward optimal toe alignment. By splaying the toes back into their natural wide position, Correct Toes help reverse muscle imbalances caused by narrow toe boxes. 

Proper toe alignment provides natural support for foot arches, improves balance, eliminates overpronation, optimizes weight distribution, and promotes optimal circulation, among other benefits. The alignment of the big toe is particularly crucial for walking and running, as it bears a significant amount of weight and plays a key role in pushing off the ground for the next step. When the big toe is misaligned, as often seen in bunions or tapered toe boxes, its ability to effectively extend and push off becomes compromised, leading to compensatory patterns and reduced functionality.

While wearing Correct Toes during activities helps train the toes and foot muscles to operate in healthy alignment, complementing their effects with targeted exercises and manual therapies is highly beneficial. The bunion stretch and soft tissue release, for example, helps realign the big toe by loosening tender spots between the foot bones and releasing tight muscles. 

Similarly, the toe extensor stretch lengthens the tendons on the top of the foot, which are often tightened by shoes with toe spring and heel elevation. By addressing these issues, it becomes possible to effectively strengthen the weak muscles on the bottom of the foot. Additionally, using a lacrosse ball or massage ball to encourage plantarflexion can help bring the toes back to a flat position.

The foot is an elegantly designed structure, capable of supporting and moving our body weight for a lifetime. Its three arches provide strength and adaptability, allowing us to navigate various surfaces. However, when one end of an arch is displaced, instability arises, and the foot struggles to maintain its integrity. These arches must be both strong and flexible to function optimally, efficiently transferring energy.

Barefoot Shoes and Toe Spacers for Optimal Foot Health

To experience the full benefits of being barefoot or wearing minimalist shoes, the foot must be in a position and posture that can naturally support itself—flat with toes splayed in alignment. Simply switching to footwear shaped like feet is a significant first step, but for those who have worn conventional footwear for an extended period, addressing muscle imbalances and retraining the foot is often necessary. 

Correct Toes, combined with targeted exercises and manual therapies, helps encourage a healthy foot posture and facilitates a smoother transition to barefoot shoes, enabling you to achieve optimal foot health and continue moving forward with confidence.Unlock the potential of your feet and embrace the strength and functionality they are meant to possess. Transitioning to barefoot shoes is a transformative journey that requires patience, dedication, and the right tools. 

By incorporating Correct Toes and holistic foot care practices, you can embark on a path toward healthy, resilient feet that will support you for years to come. Get ready to experience the joy of movement and discover the true potential of your remarkable feet.

Written by: Dr. Andrew Wojciechowski, ND

If you’re seeking more individualized foot health care and would like to work with Dr. Andrew directly, you can schedule at Northwest Foot and Ankle.

Schedule a virtual remote consultation with Dr. Andrew Wojciechowksi, ND.

Schedule an in-person appointment with Dr. Andrew Wojciechowski, ND at Northwest Foot & Ankle in Portland, OR.

Do you have a bunion? Probably a little bit.

Many people have at least a very slight bunion due to the unfortunately ubiquitous Tapered Toe Box shape that’s designed into virtually all mainstream and conventional footwear. It’s not just dress shoes, cowboy boots, and stilettos that are too narrow, most casual and athletic footwear, including running shoes, basketball shoes, cleats, etc., are designed with this dysfunctional fashion feature. 

When you take enough steps in a shoe that squeezes your toes together, they start to learn to stay like that. Take a look at your shoes — do they come to a point in the middle? or are they shaped asymmetrically like a natural foot? A healthy foot shape should be widest at the tips of the toes with space between all toes, and all toe bones aligned with their respective foot bones.

Understanding Bunions

A bunion AKA hallux valgus is the progressive dislocation of the big toe laterally towards the lesser/smaller toes. [Hallux = big toe; valgus = points away from body’s midline]. If the bones in the big toe (phalanges) aren’t in straight alignment with the 1st metatarsal bone, this might be the very early stages of a bunion formation. 

Bunions happen progressively over time, so you don’t necessarily need to be in pain or have a huge bump on your foot to be forming a bunion—or to begin taking steps towards correcting it.

Bones of the human foot. Notice that even on this diagram the big toe isn’t quite in perfect alignment.

A bunion can be much more than a simple crooked toe. If left untreated, bunions can progress to extremely painful, debilitating, and at times disabling severities that significantly limit one’s ability to stand, walk, or move. 

6 Early Signs of Bunions

By taking proactive measures, you can gain valuable insights into the progression and severity of the condition, enabling timely intervention and appropriate management. If you think you might be in the beginning stages of a bunion, you need to take action now and watch out for these six bunion symptoms that are important to monitor. 

1. Bones are misaligned: With bones, we are referring to the alignment of the foot and toe bones. Pay attention to the changes in the alignment of the foot and toe bones, such as the big toe deviating towards the other toes or the metatarsal bone appearing more prominent on the inside of the foot.

2. Muscles are imbalanced: Muscle refers to the weak, tight, and over-stretched muscles that are responsible for holding the big toe in a “bunion position.” Notice if there is muscle weakness or tightness around the big toe joint, this may contribute to the misalignment and progression of the bunion.

3. Callus Formation: Skin callus formation can be a major clue to areas of increased rubbing, pressure, and friction. Observe the areas of the foot where calluses or thickened skin develop, particularly over the bony prominence of the bunion.

4. Reduced Range of Motion: Range of motion refers to how much movement one can get out of their big toe. Assess the flexibility and how easily you can move your big toe. Difficulty bending the toe or experiencing limited movement in certain directions, such as upward or downward, can be indicative of the early stages of a bunion.

5. Pain and Inflammation: With pain, it’s not just the severity, but also the quality, timing, and events associated with the pain. Consider the type of pain experienced. Bunions can cause dull, aching pain, or sharp and intense pain during activities or when wearing certain shoes. Note the frequency, duration, and triggers of the pain.

6. Forefoot and Arch Stability: Lastly, stability refers to the crucial role the big toe plays in stabilizing the f orefoot by maintaining the integrity of the 2 main arches of the foot: the medial longitudinal arch and the metatarsal transverse arch. Recognize that the big toe plays a crucial role in maintaining foot stability, notice any problems with balance, gait, and overall foot function.

Bunion Progression

Muscle imbalance (i.e. tight on one side and loose on the other) is the primary driver of early bunion formation. Fortunately, muscles respond well to rehab exercises and realignment training.

When it comes to bunions, the adductor hallucis muscle that attaches to the lateral side of the big toe (muscle body found mostly between 1st and 2nd metatarsals and into the central foot) becomes short and tight and thus pulls the toe laterally, pointing towards the 2nd toe. 

Consequentially the abductor hallucis muscle that attaches to the medial side of the big toe (muscle body found in the medial longitudinal arch) becomes elongated and loose, unable to oppose the adductor.

Adductor hallucis attaches to the lateral aspect of the big toe and is found mostly between the 1st and 2nd metatarsals. Abductor hallucis attaches to the medial side of the big toe and is found mostly in the medial longitudinal arch.

Callusing on the medial aspect of the big toe is typically a direct result of footwear rubbing directly on that area of the toe. However, a medial big toe callus can also arise from increased pressure when walking or running on a big toe that has a bunion. 

In a healthy gait, bodyweight forces are transferred through the tip of the splayed big toe. With a bunion, those forces tend to travel through the medial aspect of the big toe, often accompanied by an outwardly rotated foot and leg posture.

As a bunion progresses to more advanced stages, ligaments can start to stretch and loosen causing further instability. With advanced bunions, not only does the big toe point laterally but the 1st metatarsal gets pushed medially, creating a more significant bunion angle. 

The term for this is hallux abducto valgus (HAV), with the abducto part referring to the 1st metatarsal drifting medially. Any joint that is continuously used in misalignment will eventually start to wear down cartilage within the joint and bring forth an inflammatory response. 

Bony growths (e.g. osteophytes/spurs) can begin to form in response to bones rubbing together and the ensuing inflammation. At this point of the progression of a bunion, pain and instability are typically part of the big picture.

Big toe alignment is especially important due to its critical role in influencing the stability and function of the foot’s main arches. The big toe (along with the heel bone) is an endpoint of the medial longitudinal arch. Like all arches, if the endpoint becomes misaligned, the arch weakens and tends to collapse. 

When the big toe isn’t in alignment with the rest of the foot bones that make up the arch, the integrity of the arch becomes compromised and the whole foot suffers as a result. An aligned (splayed) big toe helps maintain a healthy foot posture by preventing the foot from falling too deep into pronation. 

Arch supports and orthotics can help to temporarily bypass this “overpronation” instability born from a misaligned big toe, but they don’t really solve the problem. A foot that doesn’t have the alignment or strength to control pronation can lead to medial ankle pain, knee pain, hip pain, and back pain. Below is a video from Dr. Ray McClanahan demonstrating the relationship between the big toe and the medial longitudinal arch.

A bunion can become much more than a big toe problem, so it’s important to monitor bunion signs and symptoms. Of course, bunion prevention is best, so check your footwear and make sure there’s enough space in the toe box for splayed toes. 

The shape of the shoe should allow the big toe to remain aligned with the 1st metatarsal. Correct Toes toe spacers are a fantastic tool to help gently reposition the toes into a more optimal alignment—plus you can be active in them! Exercising the feet while the toes are in a more ideal alignment is the safest way to exercise, and the best way to train the toes to stay in alignment.

If you think you might be developing a bunion, now is the time to start working towards reversing it. As always, first, check in with your personal doctor for an assessment and to see what treatment strategies they have to offer. If you’re told to “come back for surgery when it gets worse,” consider looking for help elsewhere. Northwest Foot & Ankle, the Correct Toes-adjacent natural foot health clinic founded by Dr. Ray McClanahan offers both in-office medical visits in Portland, OR, as well as remote video consultations for anyone anywhere else in the world.

Bunion FAQs

What causes bunions to develop? 

Most bunions are caused by modern shoes that are tight, narrow, and designed for fashion not comfort. If you wear such footwear, you might experience discomfort, pressure, and a gradual development of unnatural foot shape.

Can bunions be prevented? 

The short answer is yes! Preventing the progression of bunions should begin early on. You can reduce the risk by wearing shoes with a wide toe box, especially avoiding high heels and narrow shoes.  

If you notice small bunions forming, we recommend you try toe spacers to maintain proper toe alignment. This will help your feet go back to its natural form, stretch foot muscles, and relieve pain.

There are also foot-strengthening exercises that can help. We recently wrote an article about bunion prevention, which provides more details about natural remedies that you can try and explore.

What are the available treatment options for bunions? 

The treatment options for bunions vary depending on the severity of the condition. We suggest considering the non-surgical and natural approaches mentioned above to take preventive measures associated with bunions. 

In cases where bunions cause significant pain or hinder daily activities, it is advisable to consult with a healthcare professional to determine the most appropriate treatment approach for your specific case.

Written by: Dr. Andrew Wojciechowski, ND

If you’re seeking more individualized foot health care and would like to work with Dr. Andrew directly, you can schedule at Northwest Foot and Ankle.

Schedule a virtual remote consultation with Dr. Andrew Wojciechowksi, ND.

Schedule an in-person appointment with Dr. Andrew Wojciechowski, ND at Northwest Foot & Ankle in Portland, OR.

Correct Toes Approved

What it means to be Correct Toes Approved

Correct Toes are the only toe spacers designed to be worn with shoes. Not all footwear will accommodate your foot while wearing Correct Toes. The reason for this is that conventional footwear does not allow for natural toe splay or natural foot function whether you’re wearing Correct Toes or not. Correct Toes can only be worn inside of natural footwear or naturally shaped shoes.

The goal of natural footwear is to mimic the barefoot experience as closely as possible.

Shoes with minimal added features allow for natural foot function and optimized foot health.

Correct Toes Approved footwear generally meets the following criteria:

• Widest at the tips of toes
• Zero-Drop construction
• Completely flexible allowing for full-foot flexibility
• Absence of a toe spring
• The shoes should pass The Shoe Liner Test while wearing Correct Toes

Widest at the Tips of the Toes

Choose foot shaped shoes! Your shoes should be widest at the tips of the toes. Tapered toe boxes are responsible for several common foot conditions, including bunions, overlapping toes, and Plantar Fasciosis. Not only are narrow shoes extremely uncomfortable, but they can also cause long-term damage to our feet. Tapered toe boxes restrict blood flow, contort our feet into unnatural positions, and hinder natural biomechanics.

Wide toe box shoes mimic our natural barefoot shape to promote blood flow, stability, and natural foot strengthening.

Note that a “wide” shoe does not mean that the shoe has a wide toe box. Most people use the Brannock Device to measure shoe size. This device is found in most shoe stores and is used to take three measurements of the foot. The Brannock device measures the overall length of your foot, the length of your arch, and the width of your foot. This width measurement is reflected in the A-EEE scale. Measuring the foot’s width is extremely important. However, the Brannock Device measures the foot width at the ball of the foot instead of at the tips of the toes. The result is that “wide” shoe lasts are made to be widest at the ball of the foot and still have narrow, tapered toe boxes that cram our toes and do not give our feet enough room to splay naturally. “Wide” shoes will often have the same narrow toe box as its “medium” size. Always look for shoes that are widest at the tips of the toes. The image above depicts the difference between a shoe with a narrow toe box (left foot) and a shoe that is widest at the tips of the toes (right foot).

Tapered or pointed-toe boxes are purely aesthetic. There is no benefit to wearing narrow shoes. When our feet are shod in a narrow toe box, our big toe (hallux) deviates inward—this consistent deviation is how bunions form. Over time, our feet are forced into an unnatural shape forcing our feet to conform to the shoe’s shape. Shoes should be shaped like our feet – not the other way around!

Tapered toe boxes restrict blood flow in our feet. Shoes with tight toe boxes cramp the toes and cause the big toe (hallux) to deviate inward. This deviation constricts the lateral plantar artery, which negatively affects blood flow. Blood flow is essential to tissue health, injury recovery, wound healing, physical trauma recovery, and more. The image above depicts the difference between foot temperature and blood flow, comparing a foot wearing Correct Toes (right foot) to a foot without Correct Toes (left foot).

Shoes that are widest at the toes allow for natural toe splay. When our toes are splayed instead of cramped, blood circulation is optimized, and our feet can move in a way that will enable them to build strength by moving naturally.

Zero-Drop

What is a “Zero-Drop” shoe? Zero-Drop refers to the height difference between the heel of the foot and the ball of the foot. Zero-Drop design footwear refers to shoes where the heel and the ball of the foot are equal distance from the ground. When a shoe has a 0mm drop, there is no heel elevation or difference in height between the heel and the ball of the foot.

Zero-Drop shoes mimic our natural barefoot stance to promote balance, stability, and resistance to injury. The absence of heel elevation allows the foot to move, bend, and function without having to make unnecessary adjustments in posture, step propulsion, or gait. Lems Primal 2 pictured above.

Elevated heels are not exclusive features found in women’s shoes. Sneakers, loafers, sandals, boots, and athletic shoes for men, women, AND children can have subtle heels that are as tall as one inch in height! Though we do not label these shoes as “high heels,” it is important to note that heel elevation of any height causes our bodies to make adjustments in the feet, ankles, knees, hips, spine, and neck to maintain a standing posture. Left, barefoot, weight shared equally on heel and ball; right, on 3-inch heel weight shared 10% on the heel, 90% on the ball of the foot.

While standing barefoot, body weight is distributed equally between the heel of the foot and the ball of the foot. When elevating the heel, this weight distribution is thrown off dramatically. When shod in a 3-inch heel, 90% of our weight is carried on the ball of the foot and only 10% on the heel. Left, normal state of Achilles tendon and calf muscles barefoot; right, shortening of the tendon and muscles on medium 2-inch heel – and greater still on a 3-inch heel.

The adverse side effects of heeled shoes are not limited to the foot. Regularly wearing heeled shoes can result in the shortening of the Achilles Tendons and Calf muscles. In severe cases seen in habitual high heel wearers, the shortening these muscles and tendons result in the inability to walk comfortably when barefoot. Since both the Achilles Tendon and the calf play an essential role in walking, shortening these muscles and tendons results in altered step propulsion and changes in natural gait.

Many habitual high heel wearers experience pain while barefoot or when wearing shoes without a heel because their Achilles Tendon and Calf muscles have been permanently shortened. Sagittal MRI scan of the plantar flexor muscle-tendon unit (MTU). Images show the MTU while standing on a wooden wedge (left) and on a flat surface (right). Both images were obtained from a non-habitual HH wearer.

Completely Flexible

Conventional shoes have thick, clunky soles consisting of several components (outsole, midsole, sock liner, filler materials, cushioning, etc.). These components result in very stiff soles that do not allow for natural gait. When barefoot, the foot flexes about 55 degrees at the ball of the foot. Shoes with rigid soles flex 30 – 80 percent less than the unshod barefoot flexion—this inability to bend results in resistance and energy strain with every step.

Minimal or barefoot-style shoes have super flexible and thin soles that allow our feet and toes to move and flex naturally. Left, normal 55 degree angle of foot flexed for step push off; right, typical 25 degree flex angle of shoe. Creating flex resistance and energy strain.

Toe Spring is added to shoes with stiff soles to aid in step propulsion.

Wearing shoes that do not allow for natural foot movement can result in weekend foot muscles, shortened tendons, and foot and lower leg pain.

Always choose shoes that allow your foot to move and bend naturally. The healthy foot does not need any added features to aid or improve gait. Vivobarefoot Primus Lite exemplifying a completely flexible sole.

Absence of a Toe Spring

Toe spring refers to the upward angle of the toe box found in most conventional footwear, particularly athletic shoes. The angle between the ball of the foot and the end of the toe box in shoes with this feature can often be 20-25 degrees. This feature is often added to most modern footwear, primarily athletic shoes with the idea that it is helping us roll through our gait pattern and is somehow enhancing our gait. The reality is that toe spring weakens our feet and can lead to several foot conditions such as hammertoes, shortened tendons, foot pain, and limited movement of the toes. Toe Spring, the up tilt of toe end of the shoe; built into the last and transferred to the shoe.

Always choose footwear that mimics natural barefoot stance and avoid any additional features that may interfere with natural biomechanics. The absence of toe spring allows for natural step propulsion which enables our foot to build strength naturally.

Passes the Shoe Liner Test

The Shoe Liner Test determines whether or not your shoe has a wide enough toe box to accommodate your foot while wearing Correct Toes. When considering wearing Correct Toes with shoes, first perform the Shoe Liner Test to determine if your shoes will accommodate Correct Toes.

Passing the shoe liner test means that your shoe is widest at the tips of the toes and that your foot and all of your toes fit on the shoe liner while wearing Correct Toes. If your toes spill off the sides of the shoe liner at all, this indicates that the toe box is not wide enough to accommodate your foot while wearing Correct Toes. 

I have a had a bunion on my right foot that only in the last year or two (I am turning 37) has become painful. I am an avid walker and after walking/running a 10k marathon was unable to walk for 24 hours due to the pain. The pain was a burning sensation on the bunion itself, but also major muscle ache in my arch, and calves even extending up to my lower back.

I found a YouTube video on Correct Toes while searching for exercises that could help correct a bunion.

I will admit that it was uncomfortable at first to get used to wearing this, but the pain instantly disappeared. If I walk without my correct toes, the burning comes right back. After wearing consistently for over a month I even figured out how to modify it to make it more comfortable.

This works!

Amazing!

I just wanted to say thank you and for helping me continue my active lifestyle pain free.

I have referred many a friend and acquaintance to your product, as it has continued to be life changing.

Your product and website have proved to be necessities in my day to day ability to do what I love most while caring for myself and my family, which is walk and be active.

I am able, with appropriate footwear, to be able to go without Correct Toes on occasion without pain, which to me shows how much they have strengthened my muscles.

I cannot tell you how much these have enhanced my life!

It is unbelievable!

All the thank yous will not suffice to express what this product, its creators and those who took the time to put together the comprehensive shoe list have done to improve me and my family’s life.

Human-powered adventures fascinate me. In particular, long-distance hiking and long-distance running have allowed me to connect more deeply with myself and the world around me. It is incredibly refreshing and fulfilling to rely on my body, particularly my feet, to take me where I want to go. Earlier this year, I boarded a plane from my home in New Jersey to Georgia, arrived, and walked north toward Maine. I was far from alone in this pursuit of endurance. Every Spring, thousands of aspiring thru-hikers arrive at Springer Mountain in Georgia and start walking all 2,190.9 miles of the Appalachian Trail to Mount Katahdin in Maine. I set out to hike the trail because I craved the simplicity, physical exhaustion, and energy that come from living in the outdoors, hiking from sunrise to sunset, and accomplishing a big goal. Hiking the entire length of the trail is a mammoth undertaking and less than 25% of attempts are successful. It is an immense task for the body, especially the feet, which are the primary point of contact with the trail all day, every day. On my way to Katahdin and through ever-changing terrain, I took over 6 million steps.

In order to survive on the trail, I carried a 30-lb pack that contained a carefully curated collection of items that I fretted over for months ahead of my departure. Every piece of gear served a purpose and was just the right combination of weight and durability. Deciding what shoes to wear was more straightforward. I knew Injinji socks would be hugging my toes and that my shoes would meet the following requirements: completely flat, foot-shaped, and made of vegan materials. I was confident in this approach because six years ago, I had the opportunity to learn from a powerful teacher: pain.

Before I was a long-distance hiker, l was a long-distance runner. Like many runners, I found myself injured, specifically after training for a half-marathon. I completed my race and then confronted the reality that every step forward, walking or running, was unbearable. Fortunately, my two coaches and close friends, Jon Messner and Drew Seaver, were on a path toward understanding the role natural footwear plays in a healthy running and strength training program, and I joined them. It was encouraging to discover Dr. Ray McClanahan’s practice built on years of research, evidence, and hands-on experience. I quickly learned that in order to have healthy feet, I needed to stop squeezing them into an unnatural shape. I donated all of my pre-existing shoes and started wearing natural footwear everywhere, moving well and moving often. I started to run again without pain. I felt stronger and more balanced. And I made a lot of friends out of strangers who inquisitively looked at my Vibram FiveFingers-clad feet. Every shoe I owned became appropriate for running, hiking, walking, and working. My feet were ready for anything at any time.

My feet were the first point of contact with the Appalachian Trail every morning, sometimes begrudgingly, and they were the first to thank me when I got into my tent at night to let them rest. There is a visible phenomenon on the trail called the “hiker hobble,” an unsteady limp that occurs when you try to walk with no pack on your back. It is seemingly unavoidable as the trail takes its toll. The Appalachian Mountains are rocky, steep, and rugged. To say that I walked from Georgia to Maine seems inaccurate. I hiked, climbed, and ran through ever-changing weather and terrain. The Smoky Mountains were covered in snow and ice, the trail turned into a stream after sixteen consecutive days of rain in Virginia, rattlesnakes and jagged rocks lined the trail in Pennsylvania (also known as “Rocksylvania”), Vermont mud that looked like brownie-batter nearly pulled the shoes off of my feet, slick and unsteady wooden planks led me over alpine bogs and muddy sections of trail, and there were a plethora of boulder fields, iron rungs and ladders, and steep, rocky ascents and descents in the White Mountains and Southern Maine. My feet were often wet and waterlogged, ache-y, and swollen. They were also the first part of my body to perceive changes in the terrain when the trail transitioned from sharp rocks to soft dirt, ankle-deep water to a bridge made from a fallen tree, slick planks to steady, large stones, a bridge to a nearly vertical ascent. After so much variation, even the predictability of a paved-road sent a message of brief relief. Being able to feel the changes underneath me allowed me to respond quickly and appropriately. Often I was able to catch and balance myself after slipping on rocks and tripping over roots, avoiding sprained ankles or trail-ending injury. As time went on, my feet adapted, strengthened, and recovered faster after every long day.

Some of my fellow thru-hikers also embraced natural footwear. The Altra Lone Peak is particularly common, and popular camp shoes include the Xero Shoes Sandals, Crocs Classic Clog, and Vivobarefoot Ultra III. Most wear trail runners to the ground until there is not much left to them at all. Hiking completely barefoot is rare, but I saw a few brave souls and admired them. There were also many who wore inserts and traditional footwear or hiking boots, but generally, everyone on the trail understood the value in giving their feet the time and space to breathe. Though rare, some thru-hikers make it through the entire trail with only two pairs of shoes, which is a feat in and of itself. After all was said and done, I wore a total of six pairs of shoes. I could have gone through fewer pairs, but I enjoyed testing different models to see how they would hold up. I started in the Vivobarefoot Hiker FG which is winterproof and offered more protection through the colder, snowier conditions in early Spring. Five-hundred miles in, I switched to the Xero Terraflex and wore through three pairs in the Virginia rain, Pennsylvania rocks, and Vermont mud. The Altra One V3 and Altra Superior punctuated the rest of the time on the trail. At night or in town, I would switch into my camp shoes, the Vivo Ultra III, which were useful for water crossings and as a reliable backup pair of shoes to hike in when my primary shoes fell apart; they were the closest I could get to being barefoot on the trail. No matter what, shoes will fall apart on the trail, but I’m happy to report that my feet did not.

I feel fortunate to be part of a small community of individuals who completed the entire Appalachian Trail in one season and I owe it to taking care of my body along the way. Though nearly impossible, I did my best to keep my feet warm, dry, clean, and blister-free. I took full days off from hiking and maintained a consistent amount of mileage the whole way through. Walking through the woods, sleeping in my tent every night, collecting and filtering my water, carrying all of my belongings on my back, and truly living in the outdoors made me truly present, highly observant, in touch with my body, confident that less is more, and made me feel akin to the wildlife around me. The connection from the ground to my brain was clear, which is exactly what I hiked the trail to do: to create a strong connection between my body, mind, and nature. I already miss life on the trail, but I am using this time to return to my running routine, foam roll, pop my Correct Toes in, and let my feet rest and dream of all of the long-trails on the horizon.

Optimal use of gait analysis helps to identify inefficiencies within an athlete’s form, utilizing whole-body sensors, multiple camera views and countless computer analyzed data points. Skilled assessment from a trained coach, trainer or medical professional can lead to determining sources of an athlete’s injury or localize parts of gait that are perhaps less than ideal. But rather than this optimal implementation of gait analysis, most systems of gait analysis have a narrow focus. For example, the primary function of most footwear store gait analysis programs is to determine the function of only one joint within the foot, the subtalar joint. The subtalar joint is responsible for controlling the motions of pronation and supination, two perfectly normal and necessary components of healthy gait. This post will explore aspects of gait analysis when done well, and how to identify gait analysis done poorly.

The first thing to consider for gait analysis, regardless of the skill level of the professional conducting the test, is that most gait analysis has one innate flaw; the treadmill. Treadmill gait is not natural gait, leading to small, but influential differences in movement patterns and muscle activation. The belt of the treadmill acts upon the athlete by pulling the loaded leg backward, rather than the athlete activating muscles to project their body forward. While subtle, this difference can have huge consequences over great distances, particularly if the athlete doesn’t train on a treadmill. This slight difference between treadmill gait and natural gait becomes more profound if the athlete typically exercises on irregular surfaces, such as a trail runner or hiker. So, as we proceed into any nuances of gait analysis, keep in mind that the very foundation in which we are analyzing an individual is innately flawed, and thus, it’s difficult to extract useful data even if all other testing factors are perfect.

Let’s first discuss the most common form of gait analysis, and what is currently done at most athletic footwear stores. With several treadmills near a wall of shoes, a customer will be asked to hop on and demonstrate their normal running or walking form. The salesperson is likely not trained in biomechanics, has not studied anatomy and is armed with limited knowledge such as how to determine arch height, or how to look for pronation and supination. While the customer runs or walks on the treadmill, a footwear salesperson creates an eyeballed assessment of the customer’s arch height and arch movement. The salesperson then matches the customer with a specific shoe style or brand that most ‘corrects’ or ‘fixes’ what the salesperson has deemed unacceptable in arch height or function. This system is not necessarily gait analysis, but rather, subtalar joint or arch analysis. It is exactly this subtalar evaluation (only one joint in the whole body) which determines how most athletes pick their shoes.

While the above scenario is commonplace, is it a valid form of assessment?

As we have discussed in previous blogs, arch height is not a credible measurement of dysfunction. Rather, arch height and movement varies within normative genetic values within the human population, see Arch Height vs. Arch Function. So, this subtalar joint evaluation is measuring a value that is innately different in every individual, and these differences are not necessarily ‘bad.’ Additionally, this type of testing was without sensors, cameras, computer generated force statistics or any substantial evaluator training. This testing also ignores some key factors; while the treadmill analysis may expose movement irregularities, it lacks the capacity to address muscle imbalances, hypertrophy and atrophy of tissues or the overall complexity of muscle activation. If there is a movement anomaly present for an athlete, great! With that additional information, that athlete can now address the imbalance with training changes, physical therapy, coaching, etc, rather than having a shoe provide instant correction. A new shoe, insert or orthotic doesn’t fix the inherent imbalance, but artificially addresses the result of the imbalance. Superficially propping up parts of the foot does not rectify the root muscular imbalance present. ‘Creating’ textbook gait will not always decrease injury, nor will it always increase efficiency. True ‘cure’ will occur only with strengthening, modifications, or changes made by the athlete over time.

Moving beyond subtalar joint or arch analysis and into true gait analysis involves a lot more time, training and equipment. Professional gait analysis typically involves a physical therapist, podiatrist, kinesiologist, biomechanist or some other trained movement specialist. Markers are placed all over the body to capture joint angles, muscular activation, force upon impact, among many other factors. The movement of the individual is videotaped, to fully capture frame-by-frame images of the activation and involvement of each data point collected. Rather than being primarily focused on foot or ankle mechanics, the individual receives more of a whole-body movement analysis. These results are typically cross-referenced along with a full physical examination, dietary consultation, postural analysis, fitness level and blood testing. At the end of systemic testing and interpretation, an individual plan to correct movement errors is created. The plan may include strength changes, habitual postural adjustments and coaching on movement form. Upon several weeks or months of interventions, movement analysis is reassessed, changes are documented and additional revisions are added to the plan.

The belief that an individual’s current gait is unchangeable or that present gait anomalies are persistent with every step an individual takes is grossly incorrect. A 10-minute glimpse of an individual’s treadmill gait is exactly that, a glimpse. Gait analysis is not a summation of exactly how that person moves every step of every day. Yet the evaluation of one’s gait can lead to the acceptance by both the athlete and evaluator that the gait patterns demonstrated at that moment are always consistent and incapable of alteration. It’s possible to alter one’s gait, consciously or unconsciously, based off mood, fatigue, walking surface or even within the presence of music. It has even been proven that men walking with a woman they are romantically involved with will slow down below their optimal pace. Additionally, there are predictable gait variations experienced while walking on pavement versus sand, as well as similarly experienced gait changes when an individual switches between dress shoes versus athletic shoes. In an extreme example, movement differs while wearing a ski boot versus a flip flop. These movement differences are not necessarily bad but demonstrate the wide range of movements that a body is capable of completing.

This adaptability in gait helps us compensate in a variety of situations, but some of these compensatory mechanisms alter how muscles and joints within the body are intended to function. Ideal foot and ankle function occurs when joints sit in natural alignment, with the foot held on a level or flat platform. This means that regardless of the walking surface or aesthetic of the shoe, our footwear should not squeeze or lift toes, and should ideally be zero-drop with no heel elevation. Many gait abnormalities decrease as foot muscles strengthen, so the ideal shoe sole should be flexible enough to encourage foot muscles to flex and contract. Strengthening or re-balancing of tissue is necessary for optimal functioning; however, strengthening of tissues takes time. Returning to natural movement patterns via foot alignment and strengthening should be implemented slowly and progressively. Balancing and strengthening tissue by utilizing footwear that is naturally shaped, zero-drop and flexible will change gait patterns. It’s important to recognize that there is no one perfect human gait or ideal movement type that works for everyone, we each have our own individual ideal patterns. Natural footwear will help every individual to achieve their specific, ideal gait.

For athletic and casual shoes that encourage foot strengthening and alignment, check out our Shoe List. For additional information on foot health and natural movement, please see www.correcttoes.com, or contact us.