Table of Contents

Most people find foot exercises boring and quit doing them before they increase foot strength. Does walking in minimalist walking shoes yield the same benefits as foot exercises? In this blog post, I cover a new study answers this question.

I also provide recommendations if you want to wear minimalist shoes as well as provide suggestions on what to look for if you want the best walking shoe for osteoporosis.

Time to put your foot down and take a step in the right direction. Let’s see how we can increase your foot strength.

Benefits of Strong Feet

Here are five key benefits strong feet for people with osteoporosis, osteopenia or low bone density.

1. You Can Do Weight Bearing Exercises

First, you need strong feet to do most weight bearing exercises (essential to build bone strength). The impact and benefit of weight bearing through your bones and muscles starts when your feet hit the ground. However, foot pain and weakness limits your ability to weight bear.

In my experience, I have seen people develop plantar fasciitis (PF) after eagerly increasing the time devoted to wearing a weighted vest or increasing the weight of the vest too rapidly.

Feet often the first point of failure when you increase weight bearing (either the load or number of steps).  It is important to make our feet healthy and strong to be able to load more without consequence of strains such as plantar fasciitis (PF) or stress fractures.

2. You Will Have Stronger Metatarsal Bones

Second, strength training is specific to the bones where the muscles attach. When muscles pull on bone during strength training, the bone get stronger. All bones behave this way, including the bones of the feet. The metatarsal are the long bones in your feet.

Unfortunately, metatarsal fractures are common in people with osteoporosis, osteopenia or low bone density. Strengthening the muscles of the feet may help reduce the incidence of metatarsal fractures.

3. Your Balance Will Improve

Third, some clients have difficulty balancing because of weak foot muscles. This can lead to a higher risk of falls because of foot pain and weakness. Strong foot muscles can improve your balance and reduce the risk of a fall.

4. Knee and Hip Pain Will Not Stop Your From Exercise

Fourth, I have seen clients experience knee and hip pain because of faulty foot positioning during squats, lunges and daily activities. Strong foot muscles allow you to maintain proper foot position and reduce the incidence of knee and hip pain.

5. You Will Have a Better Posture

Fifth, the foundation of a perfect posture are strong foot muscles. I encourage clients to activate their whole body, including their feet, when they work on their posture.

The Path to Stronger Feet

By now you should be convinced that you will be better off in life with strong feet. But how can you improve the strength of your feet? Do you really need to include foot strengthening exercises into your exercise program or is there an easier way to achieve this goal?

Let’s look into whether it is better to improve foot strength through either foot strengthening exercises or walking with minimalist shoes. Fortunately, a new research looked into this question and arrived at some surprising results. Read on!

minimalist shoes and strong feet • melioguide physical therapy

Exercise Recommendations for Osteoporosis

Exercise is an essential ingredient to bone health. If you have osteoporosis, therapeutic exercise needs to be part of your osteoporosis treatment program.

But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis?

A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis. After you provide your email address, you will receive seven consecutive online educational videos on bone health — one lesson each day. You can look at the videos at anytime and as often as you like.

I cover important topics related to osteoporosis exercise including:

  • Can exercise reverse osteoporosis?
  • Stop the stoop — how to avoid kyphosis and rounded shoulders.
  • Key components of an osteoporosis exercise program.
  • Key principles of bone building.
  • Exercises you should avoid if you have osteoporosis.
  • Yoga and osteoporosis — should you practice yoga if you have osteoporosis?
  • Core strength and osteoporosis — why is core strength important if you have osteoporosis?

Enter your email address and I will start you on this free course. I do not SPAM or share your email address (or any information) with third parties. You can unsubscribe from my mail list at any time.

  • This field is for validation purposes and should be left unchanged.

Minimalist Walking Shoes and Foot Strengthening

In 2019 the journal, ACSM Journal Medicine & Science in Sports & Exercise, published a study entitled Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles.

The authors’ state that the purpose of their research was “to determine the effect of walking in minimalist footwear or performing foot strengthening exercises on foot muscle size and strength.”(1)

In other words, the research wanted to know if either foot strengthening exercises or walking in minimalist shoes would yield better foot muscle and strength. If both yielded similar results, then the implications are interesting for all of us. The convenience of walking certainly is better than the inconvenience of adding new exercises to your already busy osteoporosis exercise program! Let’s start with how the study was conducted.

Minimalist Walking Shoe & Foot Strengthening Study Outline

The research team selected fifty-seven (57) runners and randomly assigned each runner to one of three groups

  1. Minimalist shoe walking (MSW) group.
  2. Foot strengthening (FS) exercise group.
  3. Control (C) group.

The research candidates were experienced runners between the ages of 18 to 34 years old. They ran an average of between 15 and 30 miles each week for at least 6 months before study participation.

The study team excluded subjects if they had any lower extremity injuries within the 3 months before beginning the study or if they had run barefoot or in minimalist shoes more than three times within the previous 3 months.

The research team required all of the runners in the study, regardless of group assignment, to maintain their pre-study running mileage in traditional running shoes throughout their participation in the study. The (C) control group did not do any additional activities to improve foot strength. The MSW (minimalist shoe walking) and FS (foot strengthening) groups, on the other hand (or other foot), participated in a foot strengthening exercise program.

Minimalist Walking Shoe Group Protocol

Participants in the MSW (minimalist shoe walking) group were given the following items:

  • Pair of minimalist shoes (Inov-8 Bare XF 210 or Inova Bare 260) to wear in place of their typical daily footwear. Both shoe styles were zero drop. Neither had a midsole. The two differed only by the closure (the XF 210 had elastic laces, whereas the XF 260 had Velcro which resulted in an additional 50 g of weight).
  • Pedometer (Omron HJ-720ITFFP) to measure minimalist walking distance.

[Please note that I have linked to these products on Amazon and that I receive a small commission from Amazon if you purchase either of these products as a result of that link click.]

They were provided the following instructions to follow:

  • Over an 8-week period, the members of the MSW group gradually increased the number of walking steps they took in the minimalist walking shoes while reducing the number of steps taken in their regular footwear. They maintained (or kept steady) their typical daily walking and running activity.
  • At the beginning and during weeks 1 to 2, MSW participants walked 2,500 steps per day in the minimalist shoes.
  • During weeks 3 to 4 of the study, they increased to a daily step count of 5,000.
  • By weeks 5 to 8, the members of the MSW group were walking 7,000 steps daily.
  • Participants were asked to achieve their step count at least 5 days a week.
  • The participants were not allowed to run in the minimalist shoes.

Foot Strengthening Group (FS) Protocol

Participants assigned to the FS group were taught a series of foot strengthening exercises developed at the Spaulding National Running Center in Cambridge, MA. The exercises were designed to strengthen their intrinsic and extrinsic foot muscles.

Each week during the eight-week study, members of the FS group performed the exercises at least five days a week. The exercises were done once in the laboratory and four times at home.

New progressive resistance variations of the exercises were taught during the weekly laboratory visits. The research team recorded the running mileage of all participants, the steps taken in minimalist footwear by the MSW group, and the foot exercises of the FS group.

minimalist walking shoes • melioguide physiotherapy

Results of the Study

The C (control group) saw no changes in foot muscle size and strength. However, “all [foot] muscle sizes and strength increased significantly from weeks zero to eight in the FS and MSW groups.”

Study Conclusions

The research team concluded that “Minimalist shoe walking is as effective as foot strengthening exercises in increasing foot muscle size and strength.”

They went on further to state: “The convenience of changing footwear rather than performing specific exercises may result in greater compliance.”

This is significant for those of you who need to improve your foot strength. A small investment in minimalist walking shoes coupled with regular walking will yield the same  benefits as a dedicated foot strengthening exercise program.

Exercise Recommendations for Osteoporosis

Exercise is an essential ingredient to bone health. If you have osteoporosis, therapeutic exercise needs to be part of your osteoporosis treatment program.

But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis?

A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis. After you provide your email address, you will receive seven consecutive online educational videos on bone health — one lesson each day. You can look at the videos at anytime and as often as you like.

I cover important topics related to osteoporosis exercise including:

  • Can exercise reverse osteoporosis?
  • Stop the stoop — how to avoid kyphosis and rounded shoulders.
  • Key components of an osteoporosis exercise program.
  • Key principles of bone building.
  • Exercises you should avoid if you have osteoporosis.
  • Yoga and osteoporosis — should you practice yoga if you have osteoporosis?
  • Core strength and osteoporosis — why is core strength important if you have osteoporosis?

Enter your email address and I will start you on this free course. I do not SPAM or share your email address (or any information) with third parties. You can unsubscribe from my mail list at any time.

  • This field is for validation purposes and should be left unchanged.

My Recommendations for Minimalist Walking Shoes

Before you run (or quickly walk) out to purchase your minimalist walking shoes, consider these nine recommendations:

1. Orthotics and Minimalist Shoes

First, there is no mention of the runners wearing orthotics in the study. All participants had “healthy feet” and they maintained their running distance with their regular running shoes. Therefore, if you currently wear orthotics, I advise you to discuss transitioning to minimalist shoes with your foot care professional.

2. Walking Surface and Minimalist Shoes

Second, minimalist shoes will also reduce the shock absorption provided by the shoe. You may want to consider the surface you use them on. If you have very low bone density and have suffered from a previous foot fracture, consider walking on a running track or treadmill rather than a concrete sidewalk.

3. Minimalist Shoes Recommended Protocol

Third, consider this protocol (similar to the one in the study) to build up your walking steps over an eight week period.

Measure your current number of steps you currently take per day with regular walking shoes.

  1. Begin you program during weeks one and two by wearing the minimalist shoes for 25% of the number of steps you currently walk.
  2. During weeks three and four, increase walking in minimalist walking shoes to 50% of the number of steps you currently walk.
  3. By weeks five to eight, increase walking in minimalist walking shoes to 75% of the number of steps you currently walk.

4. Walking with Minimalist Shoes and Osteoporosis

Fourth, I encourage you to read my article, Is Walking Good for Osteoporosis, to learn more about walking and osteoporosis.

5. Plantar Fasciitis and Minimalist Shoes

Fifth, if you have been diagnosed with plantar fasciitis you should not further challenge or irritate it by starting to wear minimalist shoes.  Rather, at this time, your feet need more support through appropriate footwear, orthotics and different forms of therapy until the tissues are ready to be strengthened.

The reasons for developing plantar fasciitis differ in individuals and the treatment approach should be individualized.  Once your feet are pain free, you should speak to your foot care specialist about integrating minimalist shoes as an approach to strengthening.  They might recommend that you begin with non-weight bearing foot strengthening before graduating to wearing minimalist shoes.

6. Minimalist Shoes, Weighted Vests and Osteoporosis

Sixth, I do not recommend that individuals with low bone density or osteoporosis combine minimalists shoe use with a weighted vest. This may impose too much load on the bones of their feet.

7. Recommended Walking Pace in Your Minimalist Shoes

Finally, the research team in the study did not indicate the walking pace that was used.  I would encourage individuals to walk at their current walking pace.

8. Knee Arthritis and Minimalist Walking Shoes

Is it safe to wear minimalist shoes if you have knee arthritis? The answer is yes. A 2011 study (2) showed that minimalist shoes reduced loading on the knee (ie, reduced the strained) during walking compared to walking with heeled shoes.

The minimalist walking shoes used in this particular study were made by Moleca® with the following characteristics.

  • Women’s double canvas.
  • Flexible.
  • Flat walking shoe without heels.
  • Five millimetre anti-slip rubber sole.
  • Three millimetre internal wedge of ethylene vinyl acetate.

You can see a photo of them in the published research paper.

9. Transitioning to a Minimalist Walking Shoe from a Heeled Shoe

There is no mention whether or not the participants walked in flat shoes. In my experience, if a person has always worn heels, the transition to flat shoes needs to take place over several months with specific stretches for the calf, soleus and plantar fascia.

Shoes for Osteoporosis

Clients often ask me to recommend the best walking shoes for osteoporosis. While I cannot recommend a specific brand, style of fit (since that is dependent on taste and foot shape), I can suggest several guidelines.

  • It has been shown that when people wear high heel shoes that their balance is compromised and the risk of a fall is elevated. Avoid high heels!
  • Walking with minimalist shoes and barefoot is good for balance training and foot strengthening (as discussed in this post). These help reduce risk of a fall and fracture.
  • Soft heels do not provide enough support to avoid a fall. Use a shoe with standard heel hardness, with or without a tread.
  • Use a shoe with low collar.
  • A shoe with standard lace is likely the best option to secure the shoe.
  • The best time of day to try on and test new shoes for purchase is the end of the day. Your feet swell during the day and you want to make sure that your shoes can accommodate your feet when they are at their largest.
  • Purchase new shoes based on the fit and not the size. Make sure that both feet are measured and sized correctly to fit the longest of your two feet.
  • Leave one half an inch from the end of your longest toe to the tip of the shoe to ensure you have adequate room in the shoe and that you can wiggle your toes.
  • Wear your socks when you try on and test your shoes.
  • If you have orthotics, make sure you bring them to the fitting.
  • Try to get the complete experience with your new shoes. Walk, sit and stand in the shoes and make sure that they are comfortable in each situation.
  • Check the return policy to male sure you can wear the shoes for a few days inside your home.

I would like to acknowledge The Ottawa Hospital Better Shoes Better Balance checklist for several of the items on this list.

Perfect Posture and Postural Alignment

I have a page dedicated to Perfect Posture. You can find information on how to get that perfect posture. For those of you interested in dedicated Physiotherapy, I also offer one-on-one Physical Therapy postural alignment through my Posture Alignment Therapy.

 
 References
  1. Ridge ST, et al. Walking in Minimalist Shoes is Effective for Strengthening Foot Muscles, Medicine & Science in Sports & Exercise, ACSM Journal. 2019; 51(1):104-113.
  2. Trombini-Souza F, et al. Inexpensive footwear decreases joint loading in elderly women with knee osteoarthritis. Gait Posture. 2011 May; 34(1):126-30

Comments

April 29, 2019 at 11:58am

Bonnie Hemstad

Margaret,
Thank you for the information. This study was conducted on a young group of participants. Do you have any information for seniors?

April 29, 2019 at 1:16pm

Richard Martin replies

Hi Bonnie. Thanks for following us and your comment. Margaret put together nine recommendations on minimalist walking shoes for an older audience here: http://melioguide.com/perfect-posture/minimalist-walking-shoes/#msw-recommendations

In the meantime, we'll keep an eye out for future studies and will update this post as news develops. Stay posted!

May 1, 2019 at 5:43pm

Margaret Martin replies

Hi Bonnie, Please read the entire article. I mention another study done with "elderly" women. The researchers term, not mine. All the best, Margaret

April 29, 2019 at 12:13pm

Susan Johnson

Could just not wearing shoes during the day (when I get average 10,000steps ) achieve the same result?

May 1, 2019 at 5:45pm

Margaret Martin replies

Hi Bonnie, If you wear supportive shoes then they "support your feet and your foot muscles do not have to work as hard. By wearing minimalist shoes your feet have to support themselves. Progress gradually as mentioned in the article.

May 7, 2019 at 7:19pm

serimyl

As someone who has/had plantar fasciitis I wouldn't dare to use minimalist shoes-- my dr wants me to wear othotics all the time. But, are there foot strengthening exercises I could do?

May 8, 2019 at 10:15pm

Margaret Martin replies

Yes! As reported in the study. Foot strengthening exercises had the same outcome as the wearing of minimalist shoes. Plantar fasciitis is very painful and disabling and so playing it safe through foot strengthening exercises is certainly a wise choice.
Margaret

August 1, 2021 at 9:29pm

Sheena

Back in 2014 I had developed such painful foot problems that I could hardly walk especially in the morning. I went through a variety of orthopedic inserts with no relief. At the time I was 49 and living on an intentional community where going barefoot was highly acceptable. I did lot's of research on how the muscles in our feet atrophy over the years from wearing shoes that weaken your foot muscles and how going barefoot allowed your feet to use the muscles properly. So I decided to give it a try. The first few weeks were the worst! I carried flip flops with me so I could slip them on if need be. I walked on grassy areas as much as possible but slowly forced myself to walk on the gravel paths. Gradually over the course of five months my feet got stronger and I was able to walk on very rocky ground without any issues whatsoever. I eventually moved from the community and needed to wear shoes again so I bought minimalist shoes by Merrel and I continued to go barefoot as much as possible. Since then, I've had one bout with plantar fasciitis in my left foot but was able to cure it by you guessed it....going barefoot!

August 2, 2021 at 7:34am

Richard Martin replies

Thanks for sharing.

August 31, 2021 at 5:33pm

Rita Bloom

Hi Margaret,

Started reading Melioguide in June when I was diagnosed with osteoporosis. So much information. I'm not as scared as I was when I first read the T scores. For that I would like to thank you and Richard.

I have a question about this comment in the above article. "Sixth, I do not recommend that individuals with low bone density or osteoporosis combine minimalists shoe use with a weighted vest. This may impose too much load on the bones of their feet."

I have been wearing Xero minimalist sneakers outside the house and going barefoot inside for at least the last 5 years. I am 5'2" and weigh about 96 pounds. Do you think it is ok for me to wear a weighted vest when I brisk walk?

Thanks again for all that you do.

Rita