Do minimalist shoes help with plantar fasciitis?

• In a significant randomized controlled trial involving 36 women experiencing plantar fasciitis, participants who transitioned to thin, flexible shoes with a flat canvas sole and zero drop over 12 weeks experienced noticeable reductions in heel pain and saw modest improvements in their overall foot function compared to a control group.¹ This suggests that choosing minimalist shoes could offer a valuable supportive role in managing plantar fasciitis symptoms. However, it's important to recognize that these positive results are specifically tied to the particular shoe design and the study's population.
• These findings suggest that minimalist shoes may play a supportive role in alleviating symptoms, but results are specific to the shoe design and population studied.

Can minimalist footwear support lower-limb rehabilitation?

• A comprehensive 2022 scoping review, analyzing various clinical trials for conditions ranging from plantar fasciitis to knee osteoarthritis, indicated that minimalist or zero-drop shoes have the potential to encourage more natural gait patterns and, in some patients, reduce the load on joints.²
• Specifically for knee osteoarthritis, a 6-month randomized controlled trial observed lower self-reported pain levels in individuals wearing flat, flexible shoes compared to those in conventional footwear, though individual responses to this intervention varied.³
• When combined with specific foot-core exercises like short-foot and toe-curl drills over a 6-week period, minimalist shoes may enhance intrinsic muscle strength and improve foot posture, which can significantly aid in tissue adaptation and recovery.⁴

What performance-related adaptations have been observed?

• Introducing barefoot-style running shoes over a 4-week period led to a small but significant improvement (approximately 4%) in running economy among recreational runners when compared to wearing traditional shoes.⁵
• Individuals who habitually use minimalist footwear have demonstrated increased intrinsic foot-flexor strength and greater arch stiffness. These factors are believed to support more explosive push-off power and enhance stability, particularly beneficial for some athletes.⁶
• For middle-aged adults, ultra-minimalist shoes may improve static balance and lessen postural sway compared to heavily cushioned footwear, potentially contributing to better agility and overall movement control.⁷

What risks should you consider?

• An abrupt switch to minimalist shoes can place increased stress on the metatarsals and Achilles tendons. Some runners have developed foot bone marrow edema after just 10 weeks of transition.⁸
• Case reports have highlighted an occasional risk of stress fractures when individuals switch too rapidly without a gradual build-up period.⁹
• Minimalist shoes provide less midsole cushioning and arch support, making a thorough understanding of individual biomechanics and injury history crucial before making the transition.

How can you transition safely?

Below is a conservative 6-week example framework. Individual adaptation will vary—listen to your body and adjust. Consult a qualified professional for personalized guidance.

1. Choose your shoes. Look for zero-drop, low stack height (≤15 mm), flexible sole.¹⁰
2. Weeks 1–2: Wear 10–15 minutes per day, primarily walking.
3. Weeks 3–4: Increase to 30–45 minutes. Introduce gentle barefoot-style drills.
4. Weeks 5–6: Progress to light jogging or sport-specific movements. Monitor soreness—mild discomfort is normal; sharp pain warrants rest or professional input.
5. Integrate foot-core drills. Perform short-foot, toe curls, and arch lifts 2–3×/week to support tissue adaptation.

Which Bearfoot shoe might be right for you?

Ursus Barefoot Training Sneaker

The Ursus features a zero-drop, wide toe box and a supple sole that encourages natural foot motion. Its durable, low-profile design is ideal for both rehabilitation walks and light athletic training.

References

1. Ribeiro AP, João SM. The effect of short and long-term therapeutic treatment with insoles and shoes on pain, function, and plantar load parameters of women with plantar fasciitis: a randomized controlled trial. Medicina (Kaunas). 2022;58(11):1546. PMC 9695781
2. de Almeida MO, Davis IS, Barton CJ, et al. Minimalist footwear in the treatment and rehabilitation of lower limb impairments across the life course: a scoping review. J Foot Ankle Res. 2022;15:12. PMC 12103103
3. Trombini-Souza F, Fuller R, Matias AB, et al. Long-term use of minimalist footwear in knee osteoarthritis: a randomized controlled trial. BMC Musculoskelet Disord. 2012;13:121. doi.org/10.1186/1471-2474-13-121
4. Taddei UT, Sacco IC, Butugan MK, et al. Foot-core training: proof-of-concept randomized trial. Phys Ther Sport. 2020;42:107–115. doi.org/10.1016/j.ptsp.2020.01.007
5. Warne JP, Warrington GD. Four-week barefoot-simulated running improves economy. Scand J Med Sci Sports. 2014;24(3):563–568. doi.org/10.1111/sms.12032
6. Holowka NJ, Wallace IJ, Lieberman DE. Foot strength and stiffness linked to minimal footwear use. Sci Rep. 2018;8:21916. doi.org/10.1038/s41598-018-21916-7
7. Cudejko T, Gardiner J, Akpan A, D’Août K. Minimal shoes improve stability and mobility in persons with a history of falls. Sci Rep. 2020;10(1):21755. doi.org/10.1038/s41598-020-78862-6
8. Ridge ST, Johnson AW, Mitchell UH, et al. Foot bone marrow edema after transitioning to minimalist running shoes. Med Sci Sports Exerc. 2013;45(8):1363–1368. doi.org/10.1249/MSS.0b013e3182874769
9. Cauthon DJ, Langer P, Coniglione TC. Minimalist shoe injuries: three case reports. Foot. 2013;23(2):100–103. doi.org/10.1016/j.foot.2013.03.001
10. Esculier J-F, Welch V, Hu Y, et al. Consensus definition and rating scale for minimalist shoes. J Foot Ankle Res. 2015;8:42. PMC 4543477

Disclaimer: This article is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your footwear or rehabilitation program.