Why We Are Physical Therapists Who Recommend Barefoot Shoes: Embracing Natural Movement for Optimal Health

Why We Are Physical Therapists Who Recommend Barefoot Shoes: Embracing Natural Movement for Optimal Health

As physical therapists, our primary goal is to help our clients achieve optimal health, mobility, and performance. One of the key components of this approach is ensuring that the body moves as naturally and efficiently as possible. This is why we are strong advocates of barefoot shoes. These minimalist shoes are designed to mimic the natural shape and function of the foot, allowing for more natural movement patterns that promote foot strength, balance, and overall musculoskeletal health. In this blog, we’ll explore why we recommend barefoot shoes to our clients and how they can benefit your health and well-being.

Introduction

Footwear has a significant impact on the way we move, from the way our feet strike the ground to the alignment of our entire body. Traditional shoes, with their cushioned soles, elevated heels, and rigid structures, often alter the natural biomechanics of the foot, leading to a range of issues such as weakened foot muscles, poor balance, and even chronic pain. In contrast, barefoot shoes are designed to support the natural movement of the foot, helping to improve foot health and overall movement efficiency. As physical therapists who prioritize natural, functional movement, we believe that barefoot shoes can play a crucial role in enhancing your physical health and preventing injury.

Encouraging Natural Foot Function

The human foot is an incredibly complex and powerful structure, consisting of 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. It’s designed to support the body’s weight, absorb shock, and adapt to uneven surfaces. However, traditional shoes often constrain the foot, preventing it from moving naturally and fully engaging these structures. This can lead to weakened foot muscles, decreased proprioception (the body’s ability to sense its position in space), and impaired balance.

Barefoot shoes, on the other hand, allow the foot to move as nature intended. They typically feature a wide toe box, which provides ample space for the toes to splay and grip the ground, enhancing stability and balance. The thin, flexible sole allows the foot to feel and respond to the terrain, promoting better proprioception and natural movement. By encouraging natural foot function, barefoot shoes help to strengthen the muscles and ligaments of the foot, reducing the risk of injury and improving overall foot health.

Promoting Proper Posture and Alignment

The way your feet interact with the ground has a profound effect on your posture and alignment. Traditional shoes, especially those with elevated heels, can tilt your body forward, altering your center of gravity and leading to compensatory changes in your posture. Over time, this can contribute to a range of issues, including lower back pain, knee pain, and even neck and shoulder discomfort.

Barefoot shoes, with their zero-drop design (meaning there’s no difference in height between the heel and the toe), promote a more natural posture by allowing your feet to maintain a neutral position. This encourages proper alignment of the ankles, knees, hips, and spine, reducing the risk of pain and injury. For our clients, wearing barefoot shoes is often a simple yet effective way to improve posture and prevent the musculoskeletal issues that can arise from poor alignment.

Enhancing Balance and Stability

Balance and stability are essential components of functional movement and injury prevention. Traditional shoes, with their thick soles and cushioned insoles, can create a disconnect between your feet and the ground, making it more difficult for your body to maintain balance. This is particularly concerning as we age, when balance becomes increasingly important for preventing falls and maintaining independence.

Barefoot shoes help to enhance balance and stability by allowing your feet to make direct contact with the ground. The thin, flexible sole of barefoot shoes increases sensory feedback from the ground, helping your body to make quick and accurate adjustments to maintain balance. Additionally, the wide toe box allows your toes to spread out and grip the ground more effectively, providing a stable base of support for your body. Whether you’re an athlete looking to improve performance or simply someone who wants to move more confidently, barefoot shoes can play a key role in enhancing your balance and stability.

Supporting Natural Gait Patterns

Supporting Natural Gait Patterns

The way you walk (your gait) has a significant impact on your overall health and well-being. Traditional shoes can alter your natural gait by encouraging a heel-strike pattern, where the heel makes contact with the ground before the rest of the foot. This can lead to increased impact forces on the joints, particularly the knees and hips, and may contribute to chronic pain over time.

Barefoot shoes promote a more natural gait pattern by encouraging a midfoot or forefoot strike, where the ball of the foot makes contact with the ground before the heel. This reduces the impact forces on the joints and promotes a more efficient and natural way of moving. For our clients, transitioning to barefoot shoes often leads to improvements in gait mechanics, reduced pain, and a lower risk of injury.

FAQ Section

Frequently Asked Questions:

Are barefoot shoes suitable for everyone?

A: While barefoot shoes can benefit many people, they may not be suitable for everyone, especially those with certain foot conditions such as severe flat feet or plantar fasciitis. It’s important to transition to barefoot shoes gradually to allow your feet to adapt, and we recommend consulting with a physical therapist or healthcare professional if you have any concerns about whether barefoot shoes are right for you.

How should I transition to barefoot shoes?

A: Transitioning to barefoot shoes should be done gradually to avoid overloading the foot muscles and joints. Start by wearing barefoot shoes for short periods each day, gradually increasing the duration as your feet become stronger and more accustomed to the new footwear. Incorporating foot-strengthening exercises and walking on varied terrain can also help with the transition.

Can barefoot shoes help with foot pain?

A: Barefoot shoes can help with certain types of foot pain, particularly those caused by weakness or poor foot mechanics. By allowing your feet to move naturally and strengthening the foot muscles, barefoot shoes can improve foot function and reduce pain over time. However, if you’re experiencing persistent or severe foot pain, it’s important to seek professional advice from a physical therapist to determine the underlying cause and appropriate treatment.

Conclusion and Call-To-Action

In conclusion, as physical therapists who prioritize natural movement and functional health, we believe that barefoot shoes offer significant benefits for foot health, posture, balance, and overall movement efficiency. By allowing your feet to move as nature intended, barefoot shoes can help strengthen the muscles, improve balance, and promote proper alignment, ultimately leading to better overall health and reduced risk of injury. If you’re curious about barefoot shoes and how they might benefit you, we encourage you to explore this footwear option and consult with a physical therapist to ensure a safe and effective transition. Embrace the natural way to move and discover the difference that barefoot shoes can make in your health and well-being.

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Author

Dr. Cameron Moore

PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

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Dr. Khristian McGinley, PT, DPT Cert. DN

therapy in pregnancy

Dr. Khristian McGinley, physical therapist, grew up here in Phoenix, as a competitive softball player with a longtime passion for health and wellness. After sustaining an elbow injury in high school and attending PT herself, she knew that she wanted to pursue a career helping people recover from injuries and getting back to doing what they love. She eventually received her B.S in Nutritional Sciences from the University of Arizona in 2013, then earned her Doctorate in Physical Therapy from Franklin Pierce University in 2017.

Dr. McGinley began her career with a passion in pediatrics and orthopedics, undergoing coursework to treat diagnoses such as torticollis, developmental delay, and toe walking. She also became certified in Dry Needling in 2017, and since then has been additionally trained in Dry Needling for Pelvic Rehabilitation. After the challenging birth of her first child, she developed a passion for treating the pregnant and postpartum population. She became specialty training in Pelvic Floor Rehabilitation in 2021 and since then has focused her practice on helping moms achieve pain free pregnancy, peaceful childbirth, and complete postpartum recovery. She specializes in diagnoses such as urinary incontinence, diastases recti, pelvic organ prolapse, and pelvic pain.

Outside of the clinic, Dr. McGinley enjoys hiking, running, camping, weight lifting, and playing slow pitch softball. She loves spending as much time as she can outside with her husband and two children.

Dr. Khristian McGinley’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Certified Dry Needling (Cert. DN)
  • Specialty-trained in Pelvic Floor Therapy

Renée Ruchala - CSCS

Renée Ruchala, Strength and Conditioning Specialist grew up in Chicago, IL. Growing up as a dancer, she developed a deep passion for fitness, sports, and health. After hitting a plateau in her ballet, she realized the benefits of strength training for dancers and all athletes. She knew she wanted to pursue a career in coaching athletes. 


She earned her Bachelor’s degree in Exercise Science from Grand Canyon University in 2023. Renée was a sports performance intern at the University of Utah, Arizona State University, and Grand Canyon University. She worked alongside collegiate strength and conditioning coaches with both men’s and women’s Olympic sports teams in the weight room. 


In addition to sports performance, Renée is also a professional dancer with the Arizona Rattlers Indoor Football Team and a Coach at F45 Training GSQ.


Renée’s Certifications:

  • Certified Strengthen and Condition Specialist (CSCS) 

Dr. Cameron Moore, PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

skilled thrapist

Dr. Cameron Moore, physical therapist and co-owner, has always been very active with sports and activities starting with competitive motocross racing up to a semi-professional level and being a scholarship athlete in track and field competing at the division 1 level in college at Eastern Washington University in the triple jump. Cameron became interested in the profession of physical therapy after having knee surgery in high school and seeing the inter-workings of the profession. He pursued his bachelors degree in Exercise Science before moving to Phoenix to earn his Doctor of Physical Therapy (DPT) from Franklin Pierce University.

He then began specialization courses for spinal manipulation (Spinal Manipulation Institute) and dry needling (Dry Needling Institute). This lead Cameron in to becoming a Fellow of the American Academy of Manual Physical Therapist (FAAOMPT) through the American Academy of Manipulative Therapy (AAMT) and earned a Diploma of Osteopractic®, a distinction and training that only a small percentage of physical therapist have completed.

Dr. Moore continues to be very involved with motocross riding, Crossfit®, Olympic weight lifting, running and an overall active lifestyle with his Wife (Michelle) and their Vizsla (Parker).

Dr. Cameron Moore’s Credentials

  • Doctor of Physical Therapy (DPT)
  • Certified in Dry Needling (Cert DN)
  • Certified in Spinal Manipulation (Cert SMT)
  • Certified Strength and Conditioning Specialist (CSCS)
  • Diploma in Osteopractic® (Dip Osteopractic)
  • Fellow Of The American Academy Of Manual Physical Therapist (FAAOMPT)
  • American Academy of Manipulative Therapy Fellow (AAMT)
  • Crossfit® Level 1 Certified (CF-L1)
  • Crossfit® Mobility Certified
  • USA Track and Field Level 1 Coach

Dr. Michelle Moore, PT, DPT FAAOMPT, Dip. Osteopractic

weightlifting in physical therapy

Dr. Michelle Moore, physical therapist and co-owner, grew up as a competitive gymnast and developed a passion for healthy living from a young age. Her collegiate studies in Health Education at the University of Wisconsin-La Crosse and athletic background influenced her to combine her passions and pursue a career in physical therapy. She earned a Doctorate in Physical Therapy from Franklin Pierce University in 2013.

Dr. Moore continued her educational pathway through the American Academy of Manipulative Therapy where she earned her Diploma Osteopractic® (Dip. Osteopractic) and became Certified in Dry Needling (Cert. DN), and Spinal Manipulative Therapy (Cert. SMT). From 2016-2017 Dr. Moore completed the rigorous coursework to become a Fellow of the American Academy of Orthopedic Manual Physical Therapy (FAAOMPT), a distinction held by only a fraction of the profession.

Dr. Moore’s special interests include treating active individuals and returning them to the activities that they love. In her spare time she enjoys Crossfit®, Olympic Weightlifting, mountain biking, hiking, and traveling with her husband, Cameron, and dog, Parker.

Dr. Michelle Moore’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Fellow of American Academy of Orthopedic Manual Physical Therapists (FAAOMPT)
  • Diploma in Osteopractic® (Dip. Osteopractic)
  • Certified Dry Needling (Cert. DN)
  • Certified Spinal Manipulative Therapy (Cert. SMT)
  • Crossfit® Mobility Certified