How to Switch to Barefoot Shoes Safely (and What Grounding Can't Do)

Barefoot-style shoes like Grounded Footwear have a flexible sole, no raised heel and room for your toes to spread. That lets your feet move more like they do without shoes, which many people find very comfortable. Because your feet and calves do a little more of the work, it pays to build up gradually. Here is a simple plan.

Why go slowly

Traditional shoes have a raised heel, thick cushioning and often arch support. Take those away and three things change at once: your calves and Achilles tendon stretch further with every step, the small muscles in your feet work harder, and the bones in your forefoot take more load.

The research backs this up. In a 2013 study, 19 experienced runners moved gradually to minimalist shoes over 10 weeks; MRI scans showed new signs of bone stress (bone marrow edema) in at least one foot bone in 10 of them, more than in a control group who kept their usual shoes (Ridge et al., 2013). The researchers concluded that people should transition even more slowly than they had. That study involved running; walking is far gentler, but the principle is the same.

There is good news too. A 2019 randomised trial found that walking in minimalist shoes for 8 weeks increased the size and strength of foot muscles about as much as doing a dedicated foot-strengthening programme (Ridge et al., 2019). Give your feet time and they adapt.

A week-by-week plan for walking

Mild calf tightness in the first weeks is normal. Sharp pain on the top of the foot, pain that gets worse as you walk, or pain that is still there the next morning are signs to stop and rest. Pain on the top of the foot can mean a stress injury, so see a doctor if it does not settle.

Simple exercises that help

• Toe spreads: sit with feet flat and spread your toes as wide as you can, hold for 5 seconds, 10 times.
• Short-foot exercise: without curling your toes, draw the ball of your foot towards your heel to lift the arch slightly. Hold for 5 seconds, 10 times.
• Calf raises: rise slowly onto your toes and lower over 3 seconds, 2 sets of 10.
• Calf stretch: against a wall, 30 seconds each leg, twice a day while you are transitioning.

Common mistakes to avoid

• Going all day on day one. It feels great for an hour, then your calves complain for three days. Follow the plan above.
• Starting with running. Walk in them for at least six to eight weeks first.
• Ignoring pain on the top of the foot. That is the classic warning sign of bone stress. Rest and get it checked.
• Buying too small. Give your toes room to spread. Measure your foot first.
• Switching surfaces too fast. Long walks on hard concrete are harder on the feet than grass or a treadmill. Mix surfaces while you adapt.

Barefoot shoes for standing at work

Many Grounded Footwear buyers work on their feet. If that is you, start by wearing them for the first hour of a shift and change back into your usual shoes, adding an hour every few days. Short movement breaks help: shift your weight, rise onto your toes a few times, walk for a minute. If you stand on hard floors all day, a thin cushioned insole can make the transition easier without losing the roomy toe box.

Who should check with a podiatrist first

Barefoot-style shoes are not for everyone straight away. Ask a podiatrist or doctor before switching if you:

• have diabetes or peripheral neuropathy (reduced feeling in your feet makes it easy to miss blisters and injuries);
• have had a stress fracture, Achilles tendon problems or plantar fasciitis;
• wear prescribed orthotics or have been told you need firm arch support;
• have severe flat feet, a recent foot or ankle injury, or problems with balance.

Grounded Footwear has light arch support by design, so this is worth checking if you rely on firm support today.

What about grounding?

Grounded Footwear is designed around grounding, or earthing: the idea of staying in conductive contact with the earth as you walk. Researchers have reported interesting early results (a widely cited 2012 review is Chevalier et al.), though the studies so far are small and more research is needed before any health benefit can be confirmed.

Most people choose these shoes for the light, roomy, flexible feel, and enjoy the grounding design as an extra.

Getting the most from your first pair

• Get the size right: measure your foot with our sizing guide; many buyers go half a size up.
• Start indoors, then build up using the plan above.
• Rotate with your old shoes for the first month or two.
• Enjoy them on dry days; they are breathable rather than waterproof.

Try Grounded Footwear

Frequently asked questions

How long does it take to get used to barefoot shoes?

Most people need several weeks to a couple of months of gradual build-up for all-day walking, and longer before running in them.

Is it normal for calves to hurt after wearing barefoot shoes?

Mild calf tightness in the first weeks is common because the calves work harder without a raised heel. Sharp or worsening pain, especially on the top of the foot, is a reason to stop and see a doctor.

Do grounding shoes really work?

Research on grounding is still at an early stage, so more studies are needed before health benefits can be confirmed. Many people enjoy barefoot-style shoes for their comfort, and walking in them may strengthen foot muscles over time.

Can people with diabetes wear barefoot shoes?

Ask a podiatrist first. Reduced feeling in the feet makes injuries easy to miss, so a professional should check what footwear is safe for you.

More Grounded Footwear guides

• Grounded Footwear: product overview and today's offer
• Grounded Footwear Reviews: What Buyers Say
• Where to Buy Grounded Footwear: Price, Guarantee and Returns
• Grounded Footwear Sizing Guide: How to Get the Right Fit
• Grounded Footwear vs Vivobarefoot vs Xero Shoes