John Baker CSCS and Lily Hoog-Fry RYT-E of Swell Movement & Longevity
Hiking is rapidly becoming one of the most popular outdoor activities, with many individuals enthusiastically embracing it as a regular part of their lifestyle. We completely understand this growing passion, as we at Bearfoot are avid outdoors people ourselves.
Hiking uniquely blends the physical benefits of exercise with the profound experience of immersing oneself in nature, offering a powerful sense of reconnection with the earth and local environment.
If you're already an avid hiker or are considering embarking on this rewarding journey, we're going to explore compelling reasons why adopting a minimalist approach to footwear, specifically with Bearfoot shoes or boots, offers significant advantages over traditional hiking boots and shoes. (And yes, we're just kidding about the granola; feel free to stick to your preferred diet!)
Less Low Back Pain
The human body functions as a complex tensegrity structure, meaning that a displacement in one joint necessitates compensatory adjustments in others to maintain balance and prevent falling. When a traditional hiking boot incorporates a lift under the heel, it subtly alters the body's natural alignment. This forces the body to reposition itself relative to gravity to avoid losing balance. While these changes might seem minor initially, their cumulative effects can be substantial over time, particularly during extended periods of activity like hiking.
With a lifted heel, a common compensation pattern involves the lower back increasing its lordosis, or extending into a deeper arch towards the belly (Rossi, 1999). While a brief arch isn isn't inherently problematic, the sustained nature of even short hikes, let alone long excursions, means this exaggerated lumbar arch can lead to significant discomfort and potential issues.
To elaborate, hikers frequently carry backpacks, which essentially act as an external load on the spine, similar to walking with a barbell. Depending on the hike's duration and conditions, a backpack can become quite heavy, especially during multi-day trips. As the weight increases, so does the stress placed upon the body. The body adapts to stress, but these adaptations can sometimes have negative consequences.
When conventional footwear promotes an arched low back, it directs increased stress to the facet joints (the posterior connections of our spinal segments) and the posterior aspects of our intervertebral discs, placing undue pressure on these gelatinous structures. This sustained stress has been linked to a higher prevalence of chronic low back pain (Wang et al, 2023). In essence, spinal components are subjected to repetitive compression and impingement with each step, a key contributor to back discomfort. During hikes, especially with the added weight of a backpack, each stride in traditional shoes can intensify this stress on the lower back, increasing the likelihood of future low back pain episodes. And who wants to deal with that?
Consider the analogy of calluses on your hands or feet. Where constant friction occurs, the skin thickens as an adaptation. Similarly, when the weight of your body and backpack consistently loads the facet joints and other spinal structures in a compromised position, they can thicken and compress further, increasing their propensity to cause pain.
By transitioning from conventional footwear to Bearfoot shoes or boots, you embrace zero-drop footwear, which eliminates the heel lift. This design facilitates the maintenance of a natural spinal curvature (assuming proper body mechanics, which a quick video self-assessment can help you confirm!). This reduces the load on the pain-sensitive structures of the lower back. Furthermore, this natural alignment allows for the optimal positioning of the pelvic and respiratory diaphragms, enabling proper displacement of abdominal and back tissues with each breath. This, in turn, enhances the recruitment of crucial spine-supporting muscles, leading to improved core stability—a proven factor in preventing low back pain (Smrcina et al, 2022).
Is this enough to declare that Bearfoot crafts the most thoughtfully designed and rugged barefoot hiking boots or the best barefoot hiking shoes? Let's delve deeper to fully answer that question.
Improved Muscle Activation and Balance
The fundamental truth is that barefoot shoes necessitate the active engagement of your foot muscles, which is critically important for maintaining healthy feet and overall function.
Studies show that walking in minimalist footwear leads to increased muscular activation in the feet prior to heel strike compared to traditional shoes (Hill et al, 2023). Moreover, adopting minimalist footwear has been demonstrated to enhance foot muscle strength more effectively than conventional shoes (Curtis et al, 2022; Jan-Peter Goldman et al, 2013; Ridge, 2019).
What does this mean for you, the hiker? It means that wearing barefoot shoes prepares your feet to better handle the diverse and challenging demands of hiking on uneven terrain, around sharp objects, and across constantly changing surfaces. Who wants to sprain an ankle on a hike? Not us! It also means that hiking in footwear like Bearfoot shoes and boots will progressively build stronger foot muscles, providing natural ankle and arch support over time, rather than relying on artificial supports that can weaken your intrinsic foot strength.
However, the advantages extend beyond just muscle strength! Wearing barefoot shoes can also significantly improve your balance (Cudejko et al, 2020; Romer et al, 2020; Yamaguchi et al, 2015). This benefit stems from several key shoe design factors, in addition to the points already discussed: a wide toe box and a flexible sole. A wider toe box and a more flexible sole allows for greater ground contact, which translates to enhanced lateral stability. This is paramount for hiking, given the inherent challenges of uneven ground, potential obstacles, and varied terrain—all of which rigorously test your ankles' lateral stability. Without proper preparation or in restrictive traditional footwear, your risk of injury may be considerably higher.
A flexible sole allows for superior sensory perception of the ground beneath your feet. With improved proprioception—your body's awareness of its position and movement—you can make more informed and rapid decisions about how to adapt your foot and ankle to avoid injury. In simpler terms, to prevent an ankle roll, you first need to effectively sense that you've stepped on something with the potential to cause one, a capability often diminished in heavily cushioned or rigid footwear. Additionally, a flexible sole allows for more natural foot movement, thereby reinforcing proper movement mechanics rather than potentially injurious positions (more on this later).
So, do your feet a favor and invest in some Bearfoot shoes and boots. You'll hike with better balance, significantly reduce the likelihood of awkward falls, and be better equipped to tackle more strenuous trails. As an added benefit, this improved balance and more natural foot function can help mitigate the risk of developing chronic aches and pains, all while increasing the effective utilization of your lower leg musculature. Choosing barefoot shoes is a smart step for lasting foot health and hiking enjoyment.
Built to Last
Traditional footwear often relies heavily on foam and other squishy materials. These components are not inherently designed for long-term durability, especially under the rigors of hiking. While they may feel comfortable and supportive when initially tried on, their soles progressively degrade with each wear, particularly when exposed to sharp rocks and varied terrain. As the sole compromises, it can undermine your foot and ankle integrity. This means that over time, the very act of wearing these shoes can inadvertently cause more harm to your feet.
You've likely observed how the soles of some well-worn shoes develop an exaggerated outward slope, forcing the wearer to roll to the outside of their feet to maintain ground contact. This outward roll places the foot in a precarious position, significantly closer to a lateral ankle sprain. Essentially, you're halfway to an injury with each step. Combine this compromised foot position with the inherent instability and wobbliness of foam, then add the unpredictable nature of an uneven trail, and you have a recipe for potential disaster.
As if that weren't enough, as fatigue accumulates during a hike, these compensatory patterns—such as rolling to the outside of your feet and relying on ligamentous support rather than fatigued muscles—become amplified. This means you're at an even greater risk of injury, and your ability to catch yourself if you stumble is significantly reduced.
In contrast, our products feature a durable, grippy sole engineered for longevity and consistent, solid ground contact. The Bruin, for instance, is even resoleable, making it a potentially lifelong investment and the last boot you'll ever need to buy – a practical and sustainable choice.
Furthermore, the cushioning in foam-based shoes literally insulates you from critical sensory information about the ground below. When encountering new rocks or changes in terrain, traditional shoes delay how quickly your brain receives this vital feedback, thereby slowing your ability to adapt effectively to the environment.
Considerations For Footwear Choice
When exploring the selection that Bearfoot has to offer, there are several key factors to consider to ensure you choose the ideal product for your specific hiking needs.
One crucial factor is hike duration. Are you planning shorter day hikes, or are your adventures typically longer, multi-day excursions? Longer distances equate to more steps, and the cumulative weight carried can become a significant consideration. If you prioritize minimizing every ounce, the Low Top Ursus might be your best choice. These barefoot shoes are available in lightweight canvas or suede, featuring thin yet durable rubber soles that allow you to move effortlessly along the trail while maintaining a keen sense of the terrain beneath you.
Conversely, some individuals prefer a thicker sole for enhanced protection when traversing particularly rough terrain or undertaking extensive hikes. If sole thickness is a higher priority than minimal weight for you, then the Bruin is an excellent option. The Bruin is designed with a thicker sole that provides greater shielding for your feet, while still preserving that crucial ground feel that enables responsive movement and strengthens foot muscles. Choosing these barefoot shoes will ensure both protection and sensory feedback.
Another important factor in your decision is the material: do you prefer canvas or full leather? Canvas shoes offer a lighter weight and typically dry faster, making them suitable for certain conditions. Leather shoes, while sometimes slightly heavier, are renowned for their superior durability and robust protection, offering a longer lifespan. Ultimately, we believe both are excellent choices, each with distinct advantages. For those prioritizing maximum durability and ruggedness, we suggest opting for either the Ursus Suede or the Bruin. If a slightly lighter shoe that dries more quickly is your preference, then one of the Ursus Canvas models would be our recommendation.
