The Xero Blog

How to Strengthen Your Feet and Ankles for Hiking
| August 05, 2026

How to Strengthen Your Feet and Ankles for Hiking

You can train your legs, lungs, and core for the mountains and still get sidelined by the one system that actually touches the ground: your feet and ankles. In this guide, NASM-certified personal trainer and Xero Shoes partner Mikey Bell from Outdoor Adventure Training shares why foot and ankle health matters so much to your longevity as a hiker, then walks you through 3 at-home tests and a simple framework for building the ankle mobility, stability, and load capacity that the trail demands. Why Feet and Ankles Matter on the Trail Most of us can get away with weak ankles in daily life. Cushioned shoes, flat, predictable pavement, sidewalks and office floors. There's no stimulus to respond to, no obstacles, and no brain-body connection being built. Each foot has 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments. All of it has to articulate and stabilize to move over uneven terrain. When those structures are undertrained, the load shifts up the chain to your knees, hips, and lower back. The good news: with the right approach, most of this is trainable. What Changes in Barefoot Trail Shoes Most of us have spent our lives in traditional footwear. Moving toward a barefoot shoe changes a few things at once. You get feedback again. Cushion lifts you off the ground. At the extreme, imagine walking on stilts: you lose proprioception, balance suffers, and you have no sense of what is underneath you. When you switch to a barefoot shoes,  your foot is finally feels sensory information again. Your foot gets to be foot-shaped. Toes are meant to spread when you load them, and that splay is a large part of your balance. Most shoes, hiking ones included, taper to a point and squeeze the toes together. Match the shoe to the shape of your foot, not your foot to the shape of the shoe. Your calves are going to work harder. Most street and workout shoes lift the heel, which shortens the calves and Achilles. If you've spent decades in a heel-lifted shoe, this adaptation isn't going to happen overnight. A gradual approach starts with addressing your weak link. Start by Finding Your Weak Link Before changing anything, find out where you stand. These 3 tests take about 15 minutes. Do them barefoot and cold, with no warm-up or rolling first, so you're seeing a true baseline. Log your results. Download and print our free Mountain Ankles Score Sheet before you start. It has the benchmark for each test and scores you at the end, so you'll know which one is your weak link. Follow along. Mikey walks through all 3 tests, start to finish. Test 1: Knee-to-Wall What it measures: ankle mobility. How to: Run a strip of tape out from the base of a wall and mark it at 1-inch intervals out to 6 inches. Half-kneel facing the wall, front foot flat on the tape, back knee down. Drive your front knee forward to touch the wall without your heel lifting. Move your foot back inch by inch. The farthest distance where your knee still touches with the heel grounded is your score. Coach's cue: your knee tracks straight over your 2nd and 3rd toe. Don't let it cave in or flare out. Log: left, right, and the difference. Test 2: Single-Leg Balance What it measures: stability and proprioception. How to: Stand on one foot, hands on hips, eyes open, and time how long you hold it. Then close your eyes, which is where most people find their limit. Run both legs, eyes open and eyes closed. Coach's cue: hands stay on your hips. The control should be coming from your foot and ankle. Log: 4 numbers, left and right, eyes open and eyes closed. Test 3: Single-Leg Heel Raise What it measures: calf capacity and endurance. How to: Stand on one leg. Rest your fingertips on a wall for balance only, and don't push through them. Rise as high as you can onto the ball of your foot, then lower slowly, under control. That's one rep. Go to failure, meaning the point where you can't hit full height with control. Count only clean, full-height reps. Coach's cue: slow and controlled, no bouncing. When your height starts dropping, you're done. Log: left and right. Now tally it up. Your Mountain Ankles Score Sheet turns those numbers into a score and points you at the weak link to work on first. What Builds Healthy Feet and Ankles Order matters. First you learn a new range of motion, then you learn to control that range, and only then do you add load to it. Jumping ahead without a stable foundation is usually where injuries happen. Mobility. Good ankle range of motion is crucial for the trail. It's what lets your knee travel forward over a planted foot on a climb, and what lets the feet and ankles absorb and articulate on the way down. It isn't the fix; it's a gateway that allows for meaningful work to happen. Stability. Stability is control. It's how well you can hold and articulate the ankle through the range you have, and it's what keeps you upright when the ground moves under you. Load capacity. What makes the mobility and stability hold up over a long day. Hiking alone probably isn't going to cut it. This needs to be intentional, focused work. Consistency. None of this works as an occasional big effort. Short and regular beats long and sporadic. The 15-minute version: a full follow-along session to build mountain ankles. Footwear "What shoes should I wear?" is one of the most frequent questions we get from our training community, and the honest answer is that it depends. On your goals, your training history, and what you've had on your feet for most of your life. If you're curious about barefoot shoes, this is a great place to start. Barefoot trail shoes offer real advantages to let feet move naturally, combining ground feel and proprioception. What to look for: Toe room so the foot can splay under load Flexibility so the sole bends with the foot instead of forcing it into one shape Ground feel so you can react to what's underneath you Secure fit with the heel locked and the toes still free Traction that grips on loose dirt and wet rock Enough protection for the terrain you're on. Match the footwear to the adventure Meet the Mesa Summit Speaking of protection, the most common tradeoff with barefoot trail shoes is too little protection: feeling every rock and root underfoot. That’s where Mesa Summit provides protection where it matters and freedom where it counts. A new ESS rock guard, the first from the brand, is embedded in high-impact zones and helps shield feet from rocks and roots without stiffening the ride. The updated abrasion- and debris-resistant polyester mesh upper, reinforced with a 3D-printed overlay, adds durability without compromising flexibility or lightweight comfort. For wet conditions, the Mesa Summit WP retains breathability with waterproof protection.  Start from the Ground Up Range you can't load isn't going to hold, and load without range just reinforces a bad position. You need all of it working together. Watch the Mountain Ankles series, run the 3 at-home tests, and start with whichever came back weakest. If you're moving toward a more barefoot-inspired shoe, explore the Mesa Summit as part of a gradual, trail-ready approach. The Mesa Summit combines the protection you need on technical terrain with the natural feel, flexibility, and ground connection that define our barefoot experience. These upgrades improve Xero Shoes’ popular Mesa Trail franchise. About the Expert With over a decade of experience as a NASM-certified personal trainer and professional mountain guide, Mikey blends his fitness expertise with firsthand knowledge from the field. As a Xero Shoes partner, Mikey advocates for barefoot-inspired footwear in the gym and on trail. Connect with Mikey: Website | YouTube | Instagram FAQ What do hikers usually misunderstand about foot and ankle preparation? That hiking is the training. Miles maintain what you have. They don't build what's missing. What are the top 3 movement checks before switching to barefoot trail shoes? Knee-to-wall, single-leg balance drills, and single-leg heel raises. What does ankle mobility actually change on climbs and descents? Climbing and descending both need the knee to travel forward over a planted foot. Without that range, the body will compensate. What's the difference between ankle stability and simply having "good balance"? Balance is a snapshot of one moment. Stability is whether you can control the joint through its range, under load, when the ground moves. What are the most useful exercises for uneven or technical terrain? Single-leg work of almost any kind, banded work, and controlled single-leg landings. How should someone new to barefoot shoes approach their first month? Think of it as the start of a long process rather than a one-month project. Start out with short, flat walks on easy ground, then gradually let volume build from there. How do footwear, training, and consistency work together? Your footwear is how you interact with the ground on every step. But the work that changes things happens when you're out of the shoes: the mobility, the recovery, the loading. Footwear helps the process along. Consistency is what makes it stick. What's one drill you'd give almost every hiker? Single-leg balance. On trail you're on one leg at a time. Getting comfortable there is what sets up every unilateral exercise after it, and that's the foundation of hiking. Stability first, always.  
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How to Transition to Barefoot Shoes
| July 28, 2026

How to Transition to Barefoot Shoes

A lot of people ask us two common questions: aren’t barefoot shoes uncomfortable and don’t I need to transition over time? Barefoot shoes feature a foot-shaped design, thin and flexible zero-drop sole, and minimal cushioning. They’re quite the opposite of traditional footwear. Why Barefoot Shoes Feel Different at First If you’re entirely new to barefoot shoes and come from wearing highly cushioned shoes, it’s definitely a new sensation. It feels different.  If you’ve ever been in a cast, the feeling when you take it off awakens the casted muscles because they haven't been used properly. The same goes for wearing barefoot shoes for the first time. You’re using stabilizer muscles and tendons that may not get regular use.  When you put less between your feet and the ground, those muscles and tendons start working again as they bend and flex.  Would you go to the gym, put 100 pounds on the bar and lift it over and over until you felt so tired you could barely move? Probably not.  Give Your Feet Time to Adapt Just as you would gradually increase your weight or volume the more you work out, you should gradually increase the amount of time you spend moving in your barefoot shoes. It’s common to feel a little sore, just like you would when you start a new workout regime. It’s important to know that transitioning to barefoot shoes can be different for everyone. Start small. Build gradually. Let your body adapt. Tips to Transition to Barefoot Shoes Start simple with short walks, quick errands, or everyday activities. Then you can build gradually over time, depending on how you feel. Increase your time in barefoot shoes and you’ll notice your body adapt.  A transition period is expected, especially if you’re new to zero-drop and barefoot shoes. If your feet or calves feel a little sore, that’s normal! Pain is not.  Most people adjust faster than they expect, especially for walking and everyday wear. If you’ve been wearing cushioned zero-drop shoes, the transition will likely be quicker as well. Start Small Walk around the block, aiming for just 5-10 minutes Do your regular yardwork (if it’s not too muddy/dirty to mess up your new shoes) Wear on your quick trip to the grocery store Wear to the office if you have a desk job Wear while making dinner in the kitchen, where you’re standing and moving around in a small space Build Gradually Add 5 minutes to your walk every week Wear for your walking commute or daily dog walk Start wearing for low-impact strength training workouts like weight lifting Wear for a short, non-technical hike A Simple Barefoot Shoe Transition Plan Week 1: Wear them around the house, for short errands, or for a 5–10 minute walk. Week 2: Add a little more time if your body feels ready. Week 3 and beyond: Try longer walks, casual daily wear, or low-impact workouts. How Do I Know When to Increase Time?   Everyone’s transition will be different, because everyone’s feet are different. Start with short, easy sessions and build from there. If something keeps bothering you, scale back and give your body more time. Good signs:Your feet and calves feel fine, or any new sensation fades quickly. If you feel good, add a little more time/activity to your barefoot movement. Slow-down signs: Something feels painful or lingers longer than expected. If you notice lingering soreness, repeat the same amount of time before increasing. If that soreness sticks around, take a lighter day or skip a day. Once that soreness is mild or gone, you can increase.  First Barefoot Shoes: Top Picks Prio – a "do it all" sneaker Prio Coast – a hands-free slip-on sneaker Prio Neo – a versatile workout shoe Dillon – pick from knit, slip-on or leather options, depending on your style Z-Trail EV – if you’re looking for a sandal Common Mistakes When Transitioning to Barefoot Shoes Doing too much too soon Switching every activity at once Starting with running instead of walking Ignoring how your body feels the next day Assuming soreness means something is wrong Build Foot Strength  As you’re adjusting to barefoot shoes, athletes in particular will find foot-strengthening exercises beneficial. What are some of the easiest ways to start building foot strength?  Unlock your foot's strength with basic balance you can do any time.  Try these simple exercises.  Whether you play pickleball or not, this dynamic movement workout is a great place to start. Don't forget to stretch. The transition period isn't just about the shoes; it's about rebuilding foot strength that conventional footwear suppressed. Benefits of Transitioning to Barefoot Shoes The research on barefoot and minimalist footwear continues to grow. Barefoot shoes feel different because they let your feet move differently. With a wider toe box, a flexible sole, and a zero-drop design, they give you a more connected feel underfoot than many traditional shoes. For some people, that feels natural right away. For others, it takes a little time. That’s why the transition matters: you’re giving your body a chance to get used to a new way of moving. 1. Foot Strength Dr. Sara Ridge's research suggests that merely walking in a minimalist shoe for 8 weeks builds foot strength as much as doing a dedicated foot exercise program. 2. Better Ground Feel and Sensory Feedback Your feet have more than 200,000 nerve endings, making them one of the most sensitive areas of your body. That sensory input helps your brain understand where your body is in space (proprioception). With less cushioning underfoot, you can feel more of the ground beneath you. Many people like that connected, responsive feel. 3. More Room for Toes Most shoes taper inward, squeezing your toes together. Barefoot shoes give those toes more room to spread for natural movement with a wider toe box. 4. A Flatter Platform Underfoot Most shoes have an elevated heel, which shifts your center of mass forward. This forces the rest of your body to compensate through your ankles, knees, hips, and back.  Barefoot shoes can keep the body in a neutral alignment and keep the body weight centered over the feet.  Do I Need to Transition to Hiking in Barefoot Shoes? Or can I just go for it? Hiking is often a natural next step after you're comfortable walking in barefoot shoes. In fact, the varied terrain and softer surfaces may feel even better to your feet.  If you’re feeling good just walking around, hit the trails!  Start with a familiar non-technical trail.  Flat or a mellow elevation profile is best, that way you can gauge how your feet and legs feel.  Add time first before distance since trails widely vary based on terrain. If you want to test out for backpacking or longer hikes, bring your regular hiking shoes in your pack and swap into them when your feet feel tired. The bonus is that barefoot hiking shoes feel light and flexible on your feet so they may be a welcome relief when you get to your campsite.  How Can I Transition to Run in Barefoot Shoes? Start even smaller if you want to run in barefoot shoes and aren’t used to minimal cushioning or zero-drop shoes. Proper running form is even more important because barefoot running shoes encourage a forefoot or midfoot strike rather than heel striking.  Start with walking first. Add short running intervals only after casual walking feels comfortable. Keep first runs very short. Don’t change shoes, distance, speed, and terrain all at once. Start on flat, familiar surfaces before trails or hills. You may only start with running 20 or 30 seconds. Your heart and lungs will adapt quickly, but your tendons and connective tissue need more time. Build up gradually and let your body set the pace. Barefoot running shoes offer a great way to feel the ground and  Read these tips to safely transition to running in barefoot shoes. Our goal is that Xero Shoes become your go-to shoes for all-day comfort, wherever the day takes you. The content of this post is for educational and informational purposes only and does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.   
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Are Barefoot Shoes Good for Flat Feet or High Arches?
| June 27, 2026

Are Barefoot Shoes Good for Flat Feet or High Arches?

Have you ever thought: “I wish I could wear barefoot shoes, but I can’t. I need support.” Maybe you’ve wanted to try barefoot shoes, but you have flat feet or high arches and you’re worried they won’t give you enough support. It’s great that you’re thinking about how barefoot shoes would affect your overall foot health.   You may have been told that your feet need shoes to support, cushion and control your movement. But here’s another way to look at it: your feet are meant to move. Xero Shoes are built around natural movement: a roomy, foot-shaped toe box, zero-drop sole, flexible low-to-the-ground feel, and lightweight construction. The goal is not to “fix” feet overnight, but to let them bend, flex, and function more like feet. What Are Foot Arches? If you look carefully at a foot, you’ll see it has arch shapes running in more than one direction: front to back and side to side. When people talk about “flat feet” or “high arches,” they’re usually talking about the arch that runs lengthwise along the inside of your foot. This arch is not a rigid bridge. It’s flexible. It changes shape as you stand, walk, run, jump, lift, and move through life. Some people have lower arches. Some people have higher arches.  There’s no single “perfect” foot shape. There’s your foot, your movement, and what feels comfortable and natural for you. Flat Feet vs High Arches Flat feet generally means the inside arch of the foot sits lower to the ground. High arches generally means the inside arch sits higher and leaves less of the midfoot touching the ground. Plenty of people have lower or higher arches and never even notice.  Here’s a simple way to find out: Go outside to your driveway or another dry concrete surface. Wet your feet, then stand on the concrete for a few seconds. When you step away, you’ll see your footprint. Take a picture quickly before it disappears. A fuller footprint may suggest lower arches. A footprint with only a narrow strip connecting the heel and forefoot may suggest higher arches. This is not a diagnosis, but it can be a fun way to notice your foot shape. How Barefoot Shoes Works for Different Arch Types Traditional footwear is built around the idea that feet need support to function well. But that’s not the only way to think about shoes.  Flat feet and high arches are different, but both can be affected by traditional shoes that have a narrow toe box to restrict toe space, lift the heel, or have a stiff, cushioned sole that limits foot motion.  Barefoot shoes are designed to reduce those restrictions. Instead of adding structure that limits motion, it gives your foot more room and freedom inside the shoe. Xero Shoes are designed to reduce those restrictions with: A roomy, foot-shaped toe box so your toes have space to spread A zero-drop sole, meaning your heel and forefoot sit at the same height A flexible sole that lets your foot bend and move A low-to-the-ground feel so you can stay connected to the surface beneath you Lightweight construction that doesn’t make your feet feel boxed in Are Barefoot Shoes Better for Flat Feet or High Arches? Neither arch type is automatically “better” for barefoot shoes. The better question is whether the shoe allows comfortable, natural movement for your foot.  People with flat feet may find a flexible, zero-drop shoe may encourage the foot and lower leg to activate as you walk, train or move through your day. The low-to-the-ground feel can help feel more engaged and connected to the ground. Research suggests that foot strengthening can correct flat feet. If you have high arches, you may appreciate a shoe that does not squeeze your toes or force your foot into a narrow shape. A roomy toe box gives your toes space to spread, while a flexible sole allows your foot to bend and adjust as you move. The big shift is mindset. Instead of asking, “How much support can this shoe give me?” you might ask, “Does this shoe let my foot move comfortably?” For many Xero Shoes fans, that question changes everything. Our design philosophy is simple: let your feet move, bend, flex, and feel.  Key Takeaways Barefoot footwear may be comfortable for some people with flat feet or high arches, but results vary by individual. Look for a roomy toe box, zero-drop sole, flexibility, low-to-the-ground feel, and activity-appropriate traction. Transition gradually to give your feet, calves, and movement patterns time to adapt. Choose barefoot running shoes, hiking shoes, sandals, boots, or training shoes based on the surfaces and conditions you use most. Consult a qualified professional if you have pain, injury history, or medical foot concerns. Frequently Asked Questions Are barefoot shoes good for flat feet? Barefoot shoes may work well for some people with flat feet because they allow more natural foot motion and give the toes room to spread. The best approach is to start gradually and choose a shoe that feels comfortable for your foot and activity. Are barefoot shoes good for high arches? Some people with high arches like barefoot-inspired shoes because they are flexible, lightweight, and roomy in the toe box. A good fit matters most, especially if you are used to narrow or highly structured shoes. Should barefoot shoes have arch support? Traditional arch support is not the focus of barefoot-style design. The idea is to let the foot move and engage naturally, though some people may still need professional guidance or temporary support. What About Orthotics? Some people may want to start wearing orthotics with their barefoot shoes. Pairing orthotics with a flat, zero-drop shoe may work well because it’s a simpler base for the insert. Make sure the fit feels comfortable, your toes still have room, and the orthotic sits properly inside the shoe. If your orthotics were recommended by a professional, check with them before making a big footwear change. Conclusion Barefoot shoes can work for people with flat feet or high arches who want shoes that allow more natural movement. The best results usually come from choosing the right fit, matching the shoe to the activity, and transitioning patiently. Ready to try your own pair of barefoot shoes? Take this quiz to find your perfect pair here. The content of this post is for educational and informational purposes only and does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition. 
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Are Cushioned Shoes Bad for Your Joints?
| May 24, 2023

Are Cushioned Shoes Bad for Your Joints?

Big shoe companies will try to tell you that all that padding and “motion control” technology is helping to protect you from impact.  A new study from Oregon State University found the opposite. You can read all about it in this New York Times article: “Super-Cushioned Running Shoes are All the Rage, But Aren’t Foolproof.” READ THE FULL ARTICLE If you hit the article-limit paywall, here are the big takeaways on why cushioned shoes are bad for your joints:  Runners in “maximalist” cushioned running shoes hit the ground harder, and pronate more (roll their ankles inward), than runners in neutral shoes This tendency gets WORSE the more you run in those shoes Super-maximal shoes “tend to be more unstable” than low-to-the-ground barefoot running shoes, even on roads and track Xero Shoes Make Happier, Healthier Runners If there’s a common thread among the tens of thousands of Xero Shoes reviews, it’s this: Nobody started wearing Xero Shoes because of any special technology.  They just wanted to move better, and feel better. And guess what: They do!   Skeptic turned believer! “I love that I can feel the ground beneath me when I walk, and it has really increased my proprioception so I’m not wobbly or tripping. I usually would kick my shoes off and go barefoot as soon as I got home, but now they don’t come off until I go to bed.” - Timothy C Amazing, life-changing shoes “I bought them because I stand all day. They are perfect. Changed my life in two days! I will buy them again.” - Donna C. Amazingly comfortable “I feel safer walking the trails wearing Xero Shoes - especially navigating rocky areas. I own 5 pairs and love them.” - Linda T OMG Great shoes. They really do make my feet feel good. Thanks! - Shane T

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The Perfect Summer Shoes to Go with Every Type of Adventure
| May 17, 2023

The Perfect Summer Shoes to Go with Every Type of Adventure

Summer fun is just around the corner. Are you ready for days at the beach? Have you made plans to spend some time on your favorite trails? Or maybe you’re thinking of an urban getaway to a new city? Whatever you’ve got planned, having the right summer shoes to go with your adventures is essential. The right shoes have four key factors: They facilitate your fun. You wouldn’t want to wear a pair of hiking boots to wade in the ocean, and scrambling up a steep mountain trail in a pair of sandals might not be your speed. Pick a shoe that will help you get the most enjoyment from your activity. They leave your feet feeling good. If your feet don’t feel as good at the end of the day as they did at the beginning, then your shoes aren’t doing their job. You like the look of them. They’re easy to pack. Your summer shoes should be light and flexible so they’re easy to take with you anywhere. Whatever adventures the summer has in store for you, Xero Shoes has the right pair of summer shoes to help you maximize your fun. SUMMER SHOES FOR BEACHY FUN - AQUA CLOUD Whether you’re strolling along sandy shores, paddle boarding, or splashing around in the waves, the Aqua Cloud is so lightweight it’s barely there, but — wet or dry — it gives your feet a just-right amount of protection.  Grippy rubber sole No thong strap pressure points Easy on and off lacing 3mm BareFoam for added comfort SHOP AQUA CLOUD CONQUERING AN URBAN JUNGLE - DILLON OR NEXUS KNIT Do you love exploring new cities in the summer months, but dread how your feet feel after walking around on concrete or cobblestones all day? There’s a simple solution. Pick a shoe that leaves your feet feeling as good at the end of the day as they did at the beginning... a shoe like the Dillon or the Nexus Knit.  Soft, breathable mesh upper All day comfort in a classic sneaker Vegan friendly Super lightweight SHOP DILLONSHOP NEXUS KNIT SPENDING SUMMER DAYS ON YOUR FAVORITE TRAILS - SCRAMBLER MID II Enjoy your time in the mountains more when you’re not weighed down by heavy boots. Confidently tackle challenging terrain in the lightweight, flexible Scrambler Mid II. Rainy, muddy trails? The Scrambler Mid II WP, our waterproof version, means you’ll have fun, rain or shine. Grippy Michelin Fiberlite sole Mid height to keep out debris Mud shedding lugs for confident traction Lightweight comfort with the protection you need SHOP SCRAMBLER MID II TAKING ON A SUMMER RUN - HFS II Summertime isn’t just for traveling or hanging out by the lake. It’s also race season. If you’re gearing up for a competitive or fun summer run, don’t forget about your shoes! The HFS II from Xero Shoes may be the perfect road racing shoe. It’s lightweight, highly flexible, and oh-so-comfortable. So lightweight, you’ll feel like you’re flying Tire tread-inspired outsole Moisture-wicking lining for extra breathability Highly flexible sole SHOP HFS II TRAIL RUNNING... YOUR NEW SUMMER HOBBY? - SCRAMBLER LOW Flying down a trail, navigating the uneven terrain, soaking in the outdoors... what could be better? Doing it all in the most comfortable trail runners imaginable, that’s what. See how good your feet feel when you slip into a pair of Scrambler Lows. And if you need your feet to stay dry when the trails getting muddy, there’s a waterproof version, too.   Grippy Michelin Fiberlite sole Breathable mesh upper Lightweight comfort Secure, adjustable fit SHOP SCRAMBLER LOW HAVE MORE FUN WITH HAPPY FEET Whatever adventure you find yourself on, you’ll have more fun when your feet feel good. And that means finding the perfect pair of summer shoes for each of your warm-weather activities. Xero Shoes has barefoot shoes for every summer adventure. Browse all shoes to find your next pair.

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Mother’s Day Gift Guide: The Perfect Xero Shoes For Every Woman in Your Life
| May 10, 2023

Mother’s Day Gift Guide: The Perfect Xero Shoes For Every Woman in Your Life

Being a mom is many things, but “easy” generally isn’t one of them. But a truly comfortable pair of barefoot shoes for women make every daily challenge a little more manageable - and every fun activity just a little more enjoyable. Use this tool to match up the moms you care about with the shoes they’ll love. Not sure of someone’s size? Just send her this article, plus a Xero Shoes eGift Card. DILLON: For Style-Conscious WOMEN Light, comfortable, and they go with everything PAGOSA: FOR BUSY JETSETTERS WITH TIRED FEET Perfect for around town or around a campsite. https://www.xeroshoes.eu/wp-content/uploads/2023/05/Pagosa-for-Mothers-Day.mp4 Xero Shoes PR Director (and Mom-to-be!) recommends the Pagosa for any expecting mothers. Prio Neo: For ACTIVE WomeN Fun and agile for the go-getter. SCRAMBLER MID II: For Women Who Get Outdoors If hiking, pushing a stroller down a trail, or carrying a baby backpack to the top of a hill is her idea of “fun,” she’ll enjoy the ultra-light Scrambler Mid II. Phoenix Leather: For Busy Professional Women All-day comfort in an elegant flat.

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THE MOST ECO-FRIENDLY SHOE EVER MADE
| April 01, 2023

THE MOST ECO-FRIENDLY SHOE EVER MADE

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tips keep shoes clean
| March 29, 2023

Tips to Clean Your White Shoes

Use this three-step Xero Shoes-approved process to keep your shoes looking their best. No fancy equipment needed! If you have a brand new shoe and you want to give it the most dirt protection possible,  consider using a protectant spray like Jason Markk Shoe Protector Shoe Repellant Spray. Cleaning Advice Here’s how the designers and Customer Happiness Team at Xero Shoes recommend keeping your shoes their cleanest and brightest.  Step 1. Mix Some Dry Laundry Detergent with Cold Water This doesn’t have to be a strong solution. Two cups of water and around a teaspoon of dry non-bleach laundry detergent is sufficient. Make sure it’s non-bleach, because bleach is a powerful chemical that can permanently discolor some shoes.  Mix the water and detergent in a small bucket or bowl until slightly sudsy, and you’re ready to go.   Step 2. Spot-Clean Shoes with a Soft Bristle Brush Have an old toothbrush? It works great here. So does a small plastic-bristled cleaning brush. Avoid metal bristles, which can rip shoe fabric.  Softly brush any discolored spots on the upper, sidewalls, or soles of your shoe. If you’ve been out in bad weather, this might be most of the shoe.   Step 3. Air Dry Once you’re done cleaning your shoes, wipe off any excess detergent and then rinse the cleaned areas gently under cold water. Let them air dry completely before wearing them again.  How Often Should I Clean My Shoes?  Here’s the most important rule: The sooner you clean your shoes after they get dirty, the better. Stains that settle in over time are far harder to remove.  Want to know how to care for a specific shoe? Check the 'care tab' on the product page for whatever style you are looking to clean. Now that you have this info, maybe now you'll feel more comfortable slipping on our whitest and brightest shoes.

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Born To Run
| March 28, 2023

“THE DREAM SHOE”: A PARTNERSHIP WITH XERO SHOES & BORN TO RUN 2 AUTHORS

Fifteen years ago, Christopher McDougall’s iconic book Born to Run changed our ideas of running technique, and running footwear, forever. But McDougall and Eric Orton, his running coach and recent co-author of Born to Run 2: The Ultimate Training Guide, haven’t ever officially partnered with a running shoe company. UNTIL NOW. On April 13th, Xero Shoes will release Born to Run shoes for both trails and roads. Both models will feature: Thin, tough soles that hit the sweet spot of flexibility and rock protection Wider toe boxes and zero heel elevation for natural movement Lightweight designs with breathable, soft uppers Christopher and Eric have been putting these shoes to the test for months, and they’re thrilled with their fit, feel, and overall functionality. “These have everything you need and nothing you don’t. This is the way!” McDougall raves.  “If this is Christopher’s dream shoe, and it’s my shoe, this is YOUR dream shoe,” Orton says. We’ll provide additional details, images, and exclusive deals prior to launch. Stay tuned and spread the word in your running community! NOTIFY ME Why did Christopher & Eric Partner with Xero Shoes? Christopher McDougall: “After Born to Run came out, I was approached by a ton of shoe companies who all wanted to partner with some kind of collaboration. I uniformly said no, for two reasons. Number one: I never saw anything I really liked. And number two, I could never be sure they would continue creating the kind of shoe that I believed in. And then I put these Xero Shoes on my feet, and I basically didn’t take them off for the next two months. That’s why I’m so happy now to partner up with Xero Shoes, and I have 100% confidence in recommending them to anybody. If these shoes are on your shelf, you're going to be happy to pick them up.” Eric Orton: "This relationship all starts with the Xero Shoes’ overriding philosophy and focus on natural running and movement. We are in lock-step with this ethos, and it’s very exciting to be partnering with a company that is driven by their mission.  Add this to the company’s eclectic staff of shoe industry experts, and you have a powerful combination of business principles and high-end performance shoes. I’m really excited about what Xero Shoes are doing.” Why did Xero Shoes Partner with Chris and Eric? Steven Sashen: “The original Born to Run was a huge inspiration for me when my wife Lena and I started Xero Shoes. And Christopher and Eric have continued to deliver their hard-earned wisdom for foot-friendly training and living ever since.  They create happier, healthier runners, not just faster ones. Collaborating with them on a shoe was a personal dream of mine, but also a natural choice for the Xero Shoes brand.  The Xero Shoes Born to Run shoes will satisfy the exacting expectations of minimalist diehards. But like all Xero Shoes, they’re also designed to be the most comfortable shoes you own, period. Take them out on your favorite road or trail, and experience the joy of running further, faster with ease – the way you were Born to Run.” Mark April 13th on your calendar, and get ready to feel the difference everywhere you run when you… Live Life Feet First

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Fun Simple Partner Movements
| February 08, 2023

5 “MOVEMENT SNACKS” TO DO WITH A PARTNER

It’s time to rethink what a workout can be! Sure, there’s definitely still a time and place for a dedicated run, yoga class, or lifting session. But the movement in your life doesn’t have to (and shouldn’t) end there.  Fill your life with purposeful, stimulating physicality, and it will pay off in ways you expect, and ways you can’t predict. You’ll perform better, think better, and simply feel better all day!  The perfect place to start is with “movement snacks.”  What are movement snacks?  “Movement snacks” are a groundbreaking training concept from Born to Run 2: The Ultimate Training Guide by Chris McDougall and Eric Orton, the follow-up to McDougall’s iconic best-seller Born to Run.  These easy-to-learn exercises help engrain crucial human movement patterns on both physiological and neurological levels. Borrowing a page from McDougall’s limitless exercise manifesto Natural Born Heroes: Mastering the Lost Secrets of Strength and Endurance, they also require no equipment and can be done anytime, anywhere.  Another great thing about snacks? You can do them on your own, but they’re even better with a partner! Here’s why. For one, adding someone else to your movement practice has been shown in research (and by countless real-life examples) to help all types of workouts be more effective. It helps people stay more motivated to keep coming back. It even enhances exercise's stress-reducing benefits.  Basically, adding another person (or two, or a few) instantly makes everything that makes movement great even better!  Here are three movement snacks that are group-friendly, fun, and suitable for all fitness levels! These exercises are excerpts with permission from Born to Run 2: The Ultimate Training Guide. Get your own signed copy here, and get 10% off of any Xero Shoes purchase! 1. Braced Deep Squat: Solo or With Partner "How to: Face your partner and grab each other's wrists. Support each other by pulling backward, easing down into a squat at the same time.  Pause a few beats, then pull each other back up.  How many: 10-12, with a focus on range of motion and controlled technique, rather than speed.  Pay special attention to: Focus on getting as deep as you can, with good form, keeping feet facing straight forward. Improve through time. Purpose: Deep Squats can unlock your entire range of motion, everything from your neck to the soles of your feet, while loosening tight hips and Achilles and easing lower back tension" 2. Bear Crawls: Solo or With Partner How to: Start on all fours with your hands under your shoulders, knees under hips, and head in a comfortable position, eyes looking at least 1-2 feet ahead of you, ideally straight ahead. Press evenly onto your palms, tuck your toes under and lift your knees to hover just off the floor.  Push onto your left toes and right hand, stepping forward with the left hand and right foot. Continue forward in a nice fluid motion. Keep the hips stable and avoid overly swaying form side to side. Repeat the same opposite arm-opposite leg pattern to move forward. Throughout your movement, keep your focus on easy breathing through the nose. WATCH HOW TO VIDEO How many: 20 steps (each time the right hand makes contact with the ground) to start, and build from there. Pay special attention to: Keeping the knees 2-3 inches off the floor. Work on keeping the hips stable and avoid shifting from side to side. Rest as needed. Purpose: Crawling builds full body strength and connects upper and lower body, as well as developing coordination. It's also a sneaky quad burn!"  A movement snack from "Born To Run 2: The Ultimate Training Guide" Make it a fun partner workout by bear crawling towards each other and then shaking your partner's hand. Then proceed to bear crawl backward and repeat.  3. Side Lift: With Partner "How to: Balance barefoot on your right forefoot using a wall or chair or partner to help you stabilize. Keeping your right leg straight, raise your left leg sideways (think of half a pair of scissors opening). Raise your left leg only as high as ou can while maintaining level hips, and then go back to the start position. Note: This is a stabilizing exercise for the stance leg, not a range-of-motion exercise for the moving leg. How many: 15-25 reps, then repeat with the opposite leg. 4. Knee Lift: With Partner How to: Balance barefoot on your right forefoot using a wall or chair or partner to help you stabilize. Keeping your right leg straight, raise your right heel slightly. Now, lift your knee in front of you as high as you can, and then go back to the start position. Keep your movements slow and controlled. The focus is on the stance leg, not the moving leg. Note: This is a stabilizing exercise for the stance leg, not a range-of-motion exercise for the moving leg. How many: 15-25 reps, then repeat with the opposite leg. 5. Quick Feet: With Partner How to: Facing a partner, raise your hands and place your palms against theirs.  While maintaining palm-to-palm contact, the "lead" partner then tries to quickly step on the other person's toes. The following partner should dance away, doing everything possible to avoid foot contact while keeping palms connected.  Switch How many: Just have fun with it and switch back and forth several times between leaders.  Pay special attention to: Never breaking hand contact. Purpose: This is a fun group warm-up to get the heart rate up and simulate the central nervous system with some multidirectional, quick movement with the feet.

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A Podiatrist Explains Why “Every Shoe Is A Walking Shoe”
| February 01, 2023

A Podiatrist Explains Why “Every Shoe Is A Walking Shoe”

It’s tempting to treat your shoe rack like a toolbox. For each situation, there’s a product in the $133 billion shoe industry to fit it, from workout shoes to hiking, running, and yes, even walking shoes! But do we need to have a specialized shoe for something as fundamental and human as walking? Massachusetts-based podiatrist Dr. Alissa Kuizinas isn't so sure.  “We often have this perception that we need a special category of shoe to wear for walks,” she says. “There’s even a whole segment of footwear called ‘walking shoes,’ and there’s all kinds of technology involved in that. But every shoe can be a walking shoe, as long as it meets certain standards.”It took a long journey for this doctor to reach her current conclusions on walking shoes. Here’s how her personal experience led her to change her mind, and how she guides clients into finding the right shoe for their situation.  “I knew there had to be a better solution”Dr. Kuizinas has more than a medical perspective on footwear. She struggled with foot discomfort for years, and found that she was repeatedly jamming her big toe inside her shoes with each step she took – “even with my ‘good shoes’ on,” she recalls.“Traditional medicine would recommend that I wear custom orthotics, limit my activity and wear stiff-soled shoes until the pain became bad enough to require surgery,” she says. “I knew there had to be a better solution.”The deeper this foot doctor delved, the more she found that her feet weren't the problem. It was her shoes!“Even though shoe companies spend millions of dollars on technology and design development, the shoes they produce and sell are doing a major disservice to human feet,” she explains. “From cushioning, to heel-toe drops, stiff soles, to narrow toe boxes, nearly every aspect of a modern shoe has a negative impact on foot movement. It leads to an epidemic of dysfunctional, weak, and malfunctioning feet. And most of us aren’t even aware this is happening!” She finally found her fit once she started wearing anatomically designed, flexible shoes with little to no padding, like Xero Shoes. In a matter of months, she wasn’t just feeling better; she had changed dramatically her perspective on what a shoe should be! Get Out of the Way of Your Feet“The primary purpose of shoes is to protect our feet from the elements and from different surfaces,” Dr. Kuizinas says. “They’re for when we are out in the world walking on a slippery or wet surface. Ultimately, shoes are really there JUST for that purpose. They don’t need to be bulky and restrictive, or supporting our feet. Our feet are designed to support themselves!” So… why not just walk barefoot all the time? Research has actually supported this idea of slight “protection” being beneficial. A study comparing outdoor barefoot walking with minimalist footwear found that the shoes actually improved walking form in both younger and older adults, and reduced risk of falling. To maximize on these benefits, Dr. Kuizinas recommends a ‘as little shoe as possible’ approach to footwear, and instead focusing on building resilient, capable feet. “Rather than building up the shoe to try to externally support the foot and limit motion, minimalist shoes get out of the way of our feet,” she says. “They allow feet to function naturally, to move, and bend. The transition to minimalist shoes involves stripping down the unnecessary and harmful components of modern shoes so that feet can be feet again!”When working with clients today, Dr. Kuizinas shies away from the term “minimalist shoes.” Instead, she likes to call them “functional shoes” or “natural shoes.” “Natural footwear is really on the leading edge of shoe technology,” she says. “By stripping away the unnecessary and downright harmful features of shoes, we allow feet to function effortlessly as they were designed to!”How to Find Your “Functional” Walking ShoeDr. Kuizinas has a three-point checklist of what she looks for in a functional shoe, which not-so-coincidentally match up with the three major functions of the human foot during walking. “The foot has three jobs: to be a ‘mobile adaptor’ or shock absorber when it first hits the ground, to be a rigid lever during push-off, and to be a sensor of the environment,” she explains. “As long as it can do these three things, it will function well.” Here’s how she says those functions should be reflected in the shoes you wear: Wide Toe Box: “Functional sneakers should have a wide, foot-shaped toe box. They’re broad enough to allow our big toe to sit in a proper alignment.”Flat & Flexible Soles: “Our feet contain 26 bones and 33 joints. And joints are designed to move! A flexible sole allows for natural foot movement. By contrast, stiff and rigid shoes with elevated heels prevent the joints from fully moving through their range of motion and limit the foot.”Minimal cushion and support: “A functional shoe should only be only as cushioned as you really need. Overly cushioned shoes dampen your perception of what's going on with your feet, and your ability to walk well.” If you follow those simple standards, Dr. Kuizinas says, every shoe can be a walking shoe!Be Patient and Build Up to BarefootBoth from her personal experience and in her professional practice, Dr. Kuiz recommends being patient when it comes to transitioning to full-time “functional” footwear. In the early days, she recommends a one-two approach of wearing functional shoes primarily for low-impact activities like walking and running errands, while also going barefoot around the house to help build resilience in the feet and ankles. “As your foot function improves, you’ll be able to tolerate less arch supportive shoes for greater amounts of time,” she explains. Need help finding your perfect pair of shoes? TAKE THE SHOE FINDER QUIZ

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| January 20, 2023

Can You Cure Plantar Fasciitis with Barefoot Running?

A new study by Michael Rathleff and his colleagues offer a new approach for treating plantar fasciitis: strength training. More specifically working on foot and calf strength.Click here to read about the research. I can't say I'm surprised by this. It's often the case that gaining strength cures many movement-related problems. But what's most interesting to me is that this research suggests why many barefoot runners report an elimination of plantar fasciitis. Specifically, when you look at the report about the research and read the recommendations for the type of strength training to do, you'll see that the movements are very similar to what you do when you run with a forefoot or midfoot landing. Running this way "pre-loads" your plantar fascia, positioning your foot in a strong position when it contacts the ground, rather than being in the pre-streteched and weak position that you're in when you heel strike, especially in a highly padded shoe. The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.

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Get Fit and Healthy in 2023 with LivFitKarl's Expert Tips on Natural Movement and Minimalist Footwear
| January 04, 2023

Get Fit and Healthy in 2023 with LivFitKarl's Expert Tips on Natural Movement and Minimalist Footwear

Make your new year's fitness routine even easier with the help of Instagram influencer LivFitKarl, a partner of Xero Shoes. With a focus on natural movement and minimalist footwear, Karl has some great insights on everything from preventing tightness from sitting all day to improving mobility and strength. And as a big fan of Xero Shoes (see here), Karl knows how to walk the walk (literally!) when it comes to staying fit and active. Follow LivFitKarl for some amazing advice on how to live your best, fittest life.

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How to Winterproof Your Barefoot Shoes by Anya's Reviews
| December 21, 2022

How to Winterproof Your Barefoot Shoes by Anya's Reviews

Once you experience the freedom of barefoot shoes it’s hard to go back to your old pinchy boots. And even though there are practical barefoot winter boots available, depending on your environment it might not be quite enough.  I myself had a difficult time in extreme cold and ice before I learned a few hacks. Because my feet can’t tolerate uncomfortable shoes anymore, the old heavy boots in my closet just weren’t an option! Fortunately I found some useful hacks that made all the difference. Here are the practical tips I use to make my barefoot shoes even more functional for serious weather. Table of Contents: Waterproofing Insoles Socks/Boot Liners Ice Cleats   1. Waterproofing (Xero Shoes Denver Leather pictured above) It’s a great idea to have some waterproofing products on hand, even if the shoes you buy come pretreated. Waterproofing wears off over time, and you will stay much warmer if you’re dry. Here are my pro tips for waterproofing shoes: Spray’s are best for delicate materials you don’t want to change the look of. Waxes and oils are more effective, but might change the appearance of your shoes. Always test the product on a small inconspicuous spot and let dry for 24 hours before doing the whole shoe (in case you don’t like how it comes out). Expect to reapply. Sprays need to be reapplied every handful of wears, waxes can be applied once a season (maybe more or less depending on how much you use your shoes).   2. Insoles (Xero Shoes Gracie pictured above) Adding my own insoles is my favorite warmth hack. Because the soles on barefoot shoes are thin, they might feel cold in winter. Choosing warmer insoles can make a big difference, and you can easily swap them out or layer them on top inside the shoe. Here are my favorite warm insoles that are still zero drop and flexible: Felted wool (you can buy sheets of it and cut your own).  Sheepskin Faux fur insoles (if you are vegan) Just keep in mind that adding thick insoles will take up more space inside your shoes. Felt insoles are thinner than sheepskin/faux fur, so might be a better option if you didn’t size up in your boots.   3. Socks/Boot Liners Socks can also make a big difference in your comfort level during the winter. I choose socks with a high wool content because they are warm and they conform to your foot over time. I also often wear a pair of leg warmers over the top of my socks for an extra layer that doesn’t take away toe box space.  The boots I wear in the dead of winter are all a size bigger than my usual so I can fit thick cozy socks in them. An alternative to thick socks is a boot liner. But you need enough space for the liner to fit fully inside, so it works best in unlined boots like the Xero Gracie. And you probably will need a size up so your foot still fits (are you noticing a theme?).   4. Ice Cleats & Running Spikes (Xero Shoes Alpine pictured above) I walk outside every single day no matter the weather and most of the time the soles on my barefoot boots are perfectly adequate for me. But there are days when the conditions are such that I need more grip.  That’s where ice cleats or running spikes come in. They can easily be put on over the top of your barefoot boots, and if you live in a place with lots of snow and ice they can really keep you moving safely through the winter. I like the ones with a security strap over the top of the shoe so they don’t fall off in the snow. And there you have it, my best tips for winterproofing your barefoot shoes. Here’s to happy feet through the coldest, wettest months of the year! This Guest Blog Post is By Anya's Reviews Anya first discovered barefoot shoes after a long history of foot issues. By changing her footwear and strengthening her body she was able to completely transform her life. Today Anya is trying to change the status quo of shoes and foot health by making natural footwear options more accessible around the world. Find everything you need to start your happy feet journey at her website AnyasReviews.com.

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| December 08, 2022

Gift Guide for Runners: Xero Shoes for Comfort and Performance

Are you looking for the perfect gift for the runner in your life? Whether they're just starting out or are a seasoned pro, we've got some great gift ideas that any runner is sure to love. Whether runners want to train in the shoes or just wear them for off-days and active recovery, reviewers say Xero Shoes are super comfortable with the wide toe box and foot-shaped design. Plus, research shows that just walking in minimalist shoes strengthens foot muscles as much as doing a foot-strengthening exercise program. And for runners logging long miles, Xero Shoes' has a 5,000 mile sole warranty, whereas most traditional running shoes must be replaced between 300-500 miles. FOR THE ROAD RUNNER Your feet will love the natural comfort of the wider toe box and zero-drop design in Xero Shoes’ best-selling HFS Road Running Shoe. Runners love this shoe because it's super lightweight, helping you run your way to your next PR.  The moisture-wicking lining and breathable mesh help keep you cool in warmer months. FOR THE TRAIL RUNNER Thousands of Xero Shoes' customers loved the bestselling Mesa Trail's combination of lightweight comfort and trail-gripping security. The NEW Mesa Trail II improves on that with more rugged, durable, and protective welded components, like a durable toe cap and sidewall welding to prevent dirt from getting in your shoes. Plus, this lightweight trail runner is only 8.2oz (M9)/6.4oz (W7). To recover from your long runs, another gift to give your runner is the Naboso Neuro Ball. The Neuro Ball is a great massager that can be used as a release ball to roll under your feet, in the palms of your hands or over your calves to relieve muscle tightness post-run. FOR THE STYLISH RUNNER Road running is now even lighter with the NEW Forza Runner. We took our best-selling road runner, the HFS, reduced the weight, and added a sock-like, breathable, knit mesh upper that feels one with your foot. Even when you're not running you'll love showing off the sleek style. FOR THE ECO-CONSCIOUS RUNNER The Zelen Sustainable Running Shoe is made with more than 60% biodegradable and recycled materials including a breathable knit upper is made with rPET recycled material and a biodegradable sock liner. Rounding out a solid green story, recycled materials make up the webbing, laces, and mesh lining. Plus, the Zelen happens to be Born to Run author Chris McDougall’s favorite shoe.    FOR THE BUDGET-MINDED RUNNER The Prio Running and Fitness Shoe is touted as the most comfortable shoe for anything you do, and working out is no exception. The Prio is made of ultra-light and durable materials, perfect for athletes. Plus, they won’t break the bank, as one of the few performance shoes out there that are under $90. Add in the Naboso insoles, which stimulate your feet to energize your foot step, improve balance and increase movement.   FOR THE BEACH or WARM WEATHER RUNNER For those living in warm, humid environments, you need a shoe that's super breathable and water-friendly. The Aqua X Sport sheds water like there’s no tomorrow, with a water-friendly mesh upper, quick-dry lining, nonabsorbent tongue, and toe guard drain holes. Perfect for beach running or wet trails, the Aqua X Sport has all-terrain traction and the just-right amount of protection and ground feedback.

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