What’s the Right Shoe for Healthy Feet?

I’m often asked about the best footwear for foot health. It’s a great question—your shoes impact everything from balance to posture to how you move. Thanks to a recent study, we’re getting clearer answers about what keeps feet strong and functional.

A 2023 study showed that switching to barefoot-style shoes boosted toe flexor strength by 57% in participants. That’s a significant leap just from changing your footwear, highlighting how much shoes influence foot muscle health.

What Defines a Barefoot Shoe?

Barefoot shoes are designed to let your feet move naturally. A quick way to test this is the “fold-up test”: if you can easily bend a shoe in half, it’s flexible enough to work with your foot’s natural motion. These shoes provide just enough protection to avoid injury without the heavy cushioning or rigid structure that can weaken foot muscles over time.

Minimalist Shoe Brands We Love

Ready to try minimalist footwear? Here are some brands we use and recommend:

• Splay Shoes: Budget-friendly, versatile, with new running models for active lifestyles.

• Softstar Shoes: Handcrafted in Oregon, their moccasin-style loafers blend all-day comfort with a polished look.

• Lems: Super light and flexible, offering casual shoes and rugged boots.

• Earthrunners: Sonoma County’s own, these ultra-minimal sandals include a grounding plug for an earthy feel.

• Vivo Barefoot: Premium quality, though pricier—ideal for those ready to invest in their feet.

• Reebok Nanos: Not true barefoot shoes, but their low heel drop and stability make them a solid gym choice.

Why Toe Strength Matters

You may know that hand grip strength is linked to longevity, helping prevent injuries during falls. Toe strength could be just as critical, supporting balance, posture, and shock absorption—especially as we age. Strong feet are your foundation for staying steady and moving well.

Switching to Barefoot Shoes Safely

If you’re used to cushioned or structured shoes, take it slow. Start wearing minimalist shoes for a couple of hours daily, gradually increasing as your feet adapt. Mild soreness is normal as your muscles wake up, much like after a new workout. Listen to your body and ease in.

Stronger Feet, Better Movement

Minimalist shoes aren’t perfect for every situation, but they can build more resilient feet when used thoughtfully. Look for flexible, zero-drop soles with just enough protection to keep your natural mechanics intact. Your feet carry you through life—give them the tools to thrive.

Discover Pain-Free Movement in Santa Rosa

At Pain and Performance Solutions, we guide clients toward better movement and relief from chronic foot or ankle pain. Whether you’re exploring minimalist shoes or tackling discomfort, our movement assessments and soft tissue therapies can make a difference.

🦶 Ready to step into better foot health?
📞 Reach out at (707) 636-4404 or book a consultation online.

Video Transcript:

People are often asking me, “What’s the best shoe to wear for my foot health?”

Well, a recent study took a group of people and measured their toe flexor strength. Then they placed them in barefoot shoes for a period of time, measured their toe flexor strength again — and their toe flexor strength increased by 57% just by being placed inside a so-called “barefoot” shoe.

Now, what is a barefoot shoe exactly?

I figured I’d go ahead and show you what I consider a barefoot shoe. I think a barefoot shoe is something you can fold up — that provides enough protection so you aren’t stepping on nails and getting injured — but doesn’t interfere too much with the normal function of the foot.

There are a lot of brands out there that claim to be barefoot shoes, claim to be zero drop, claim to be minimalist — but aren’t. So I think the fold-up test is generally a good one.

These are Splay shoes — more of a casual brand, but they’re starting to expand into running shoes and other types. Shout out to them — this video is not sponsored.

This is an old pair of loafers I have from Softstar Shoes, made in Eugene, Oregon. Totally foldable. I’ve worn these for 7 years now. The tread is starting to wear and they need a little repair, but they’re super comfortable. If you shine them up, you can wear them as dress shoes — which I’ve pulled off, much to my wife’s chagrin.

This is a newer pair of the same thing. You can see the tread is a lot less worn out. I bought these black ones just in case I needed another dress shoe — because they’re so comfortable. I always add a sheepskin lining, which gets hot in the summer, so I don’t wear them then — but in the winter, they’re fantastic. I even take them in the snow — granted it’s not too deep.

When I go snowboarding, I stick a pair of these in my backpack. If you’ve ever skied or snowboarded, you know how trashed your feet get by the end of the day. I give my feet a midday break by switching into those.

Another older pair I used to wear a lot — also great. Made in Colorado. Again, they pass the folding test. Lightweight and mobile. These are older — probably from around 2020.

Another type is Lems — they make boots that also mostly pass the folding test. Very flexible. On all these shoes, I tend to put elastic laces on because I don’t want to waste time tying them. I also add sheepskin linings if I’m wearing them in the snow.

Even more minimalist are these crazy barefoot sandals. This one has a copper grounding plug — very hippie — but they’re made locally in Sonoma County by a company called Earthrunners. I met the guy Mike — an engineer and hippie nerd — he makes awesome sandals.

If you’ve read Born to Run, you know the Mexican Tarahumara Indians run hundreds of miles in sandals even simpler than these.

Another shoe I use is a Reebok CrossFit Nano — a workout shoe with a slight heel raise (2mm). These are like my hiking shoes. Durable. They don’t pass the fold-up test, but they come close because I’ve worn the sole so thin.

I like having a variety of shoes for different occasions — and that’s sort of an overview of what I consider a barefoot shoe.

If I had to rank them right now, Splay Shoes would be my favorite — mostly because they’re affordable. Barefoot shoes can get expensive, and Splay is a great bargain.

Lems is very good.
Vivo Barefoot is another great brand — I don’t have a pair anymore, they burned in a fire — but I liked them a lot. I just haven’t dropped the $150 on another pair. They’re pricey.

My favorite overall, though, is probably those Softstar moccasins. They’re around $160, plus the sheepskin inserts. But they’re not good in summer — it gets hot here in Santa Rosa — so they’re my winter go-to.

More broadly, there’s a very strong correlation between hand grip strength and longevity. The reason is: if you fall down stairs, strong grip lets you catch yourself. I’d argue toe flexor strength is a similar metric — just not as well studied yet.

If your toes are strong, your balance improves, you’re less likely to fall in the first place — and your longevity probably improves too.

The foot is the base of the structure — everything above it depends on it, especially the knees. The foot absorbs force for the knees. So think about that when you choose shoes: does it pass the roll-up test?

If it does, in my opinion, it’s a barefoot shoe.

Just don’t go from a super supportive shoe straight to barefoot full time. You could injure yourself. Transition slowly — a few hours a day, or one day a week. Build it into your life gradually.

And remember — the idea that your foot should never hurt or never be sore is kind of silly. After a workout, you’re sore. That’s how the body adapts and gets stronger.

Hope this video helped you. Till next time.