Barefoot shoes are trending. Are they good for aging feet?

It’s impossible to forget when toe shoes took over the late 2000s. It took ages to fit each toe into each little toe pocket.

Nevertheless, runners and athletes convinced everyone the struggle was worth it; that is, until many developed Achilles pain, plantar fasciitis, or stress fractures. Since then, we’ve learned that it takes time to adapt to walking or running in barefoot shoes.

Now, minimal footwear is having a new moment, fueled by growing curiosity about natural movement for optimal health.

A few studies suggest barefoot shoes can reduce pain during walking, improve mobility, and potentially reduce fall risk. Anecdotally, I found Reddit pages dedicated to sharing testimonials about how barefoot shoes solved foot problems like plantar fasciitis.

But are barefoot shoes a healthy solution for older feet? If you’re willing to make some trade-offs and be patient, maybe.

Key takeaways

Barefoot shoes mimic natural foot patterns, which may support mobility and stability as we age.
Early research suggests possible balance benefits in older adults, and small studies show improvements in balance, mobility, gait, and falls.
Be mindful of the learning curve. Certain steps can help you reduce the risk of foot injury during the transition, though not everyone should transition to these shoes.

Have you ever tried barefoot shoes? 👣

What are barefoot shoes?

Barefoot shoes describe the minimalist style of footwear designed to mimic the experience of walking or running without shoes. They typically have a wide toe box so toes can naturally spread (providing stability), flexible soles, and a lower stack height (meaning less distance between your foot and the ground).

❝

Minimal shoes offer little to no foot support, but that’s kind of the point.

Less support asks your feet—specifically your arches—to work harder, creating constant effort that may strengthen them. The thin sole of minimal shoes can also help your feet sense the ground beneath you, and that could lend itself to you experiencing better stability and balance.

The science of walking closer to Mother Earth

Most barefoot science comes from young athletes, but limited evidence suggests that walking more naturally—whether barefoot, in barefoot shoes, or in other forms of minimalist shoes—may also support aging adults.

Better balance

In a study in Gerontology, adults 65+ who were already at risk of falling wore minimal footwear for a year and had meaningfully better balance and lower fall risk. Nearly 77% stayed fall-free compared to about 52% of a control group, though this doesn’t prove they reduce falls.

Still, it’s one of the more convincing arguments. Falls increase the risk of hip fracture and early mortality when we enter our 70s, making it one of the most important health span issues.

Better ground sense

A wild study from 2024 shows that walking for just three minutes in ultra-minimalist shoes immediately improved standing stability and perception of the ground. Ground sense supports gait, which is linked to healthier longevity.

The problem—when older adults wear cushiony shoes—is that they often end up in situations where they "don't quite know what's under their foot," says pedorthist Scott Socha in Outdoor Life.

Ground sense (somatosensory activation) can improve balance and proprioception, our body’s ability to sense movement and position. This can improve balance, but it may also help calm the nervous system and restore freedom in movement.

Easier on the joints?

Joint stress might be one of the main trade-offs. Minimal shoes may reduce load on the knees in people with osteoarthritis, but our heels may lose their natural padding with age, which can exacerbate joint stress. In this case, supportive shoes could reduce joint stress (especially for those with flatter feet).

Who should check with a podiatrist first? (and the gray area)

Barefoot shoes are most often not recommended for adults with:

Diabetes or peripheral neuropathy
Arthritis or foot deformities
A recent foot surgery

When it comes to other situations, there might be more of a gray area. For instance, podiatrists might not recommend barefoot shoes for adults with plantar fasciitis or Achilles tendonitis (and sometimes transitioning to barefoot shoes can trigger them), though enough online testimonials suggest they might help non-clinically.

Flat feet also make it a fuzzy argument. Podiatrists often recommend arch supports or orthotics, especially since arches can fall with age, but research suggests that strengthening foot muscles (which minimal footwear can help do) may support flat feet.

There can also be a trade-off between comfort and balance. Podiatrists might recommend cushioning or shock-absorbing soles for comfort, or to reduce ankle rolling, but Socha says they don’t support balance in the way minimal shoes do.

Barefoot shoes can support balance, but sometimes at the expense of foot pain. Both pain and imbalance can reduce physical activity or increase fall risk, so it’s unfortunately a pick-your-poison kind of situation.

How to wear barefoot shoes

Strengthening your feet, like the rest of your body, takes time. The original toe-shoe crowd learned that, and we can now learn from them:

Start small: Try five minutes of walking daily. Slowly work up to 30 minutes or longer. Beginning by walking barefoot alone might also help with balance training.
Keep your regular shoes: Alternate between them and your traditional shoes, rather than switching completely.
Slow down if you’re experiencing pain: “Pain is a sign that we are trying to ask the body to change too quickly,” said Socha, who specializes in barefoot shoes. “Respect that.”
Strengthen your feet: Arch exercises, calf raises, and toe mobility can support healthy feet.

Should older adults choose barefoot shoes?

The evidence is small and limited, so best to talk to a podiatrist before baring your feet to the world.

However, for most healthy adults, barefoot shoes may help strengthen the feet to support balance, stability, and possibly lower fall risk. How much it supports healthy aging and longevity is yet to be seen…

At the very least, modern barefoot shoes are now a stylish shoe option that might improve your foot’s range of motion.

Poll results

This week’s results come from last week’s poll in the newsletter, Death helps you live. We asked:

Have you accepted your own mortality?

The majority of readers said they have mostly accepted mortality, and your responses this week were very profound:

“I have a keen awareness that, at this point in my life,” says one reader, “I have more yesterdays than tomorrow.” Another quotes the stoic Marcus Aurelius: “Think of yourself as dead. You have lived your life. Now take what's left and live it properly."

Part of life is that it ends, and I hope all of you are living the lives you want.

Have a great week.
Erin

How did you like today's newsletter?

The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.