The Xero Blog

You take thousands of steps a day and you don’t even think about it. But each step follows the same pattern: two phases and five key movements that move pressure through your foot in an S-shaped curve, from your heel to your big toe. Once you understand what your foot does with each step, it’s easier to choose comfortable shoes that work for your body, not against it. What Is the Walking Gait Cycle? Dr. Matt Driscoll, DC, of Driscoll Chiropractic explains that walking is made up of two phases: the stance phase and the swing phase. It begins when one heel contacts the ground. “As your body moves forward, weight is transferred from the heel to the midfoot, followed by a push-off through the forefoot and toes.” The leg then lifts off the ground, bends at the knee, and swings forward in preparation for the next step.  Walkers may typically be in stance phase 60 percent of the time and swing phase 40 percent of the time, moving from step to step. This can vary based on your step length and stride duration. Both feet are on the ground twice per cycle, once just after your heel lands and once just before you push off. Each lasts about 10% of the cycle. In walking, at least one foot is always down. The 5 Key Movements of Walking Before you take a step, your foot has three main points of contact with the ground: the heel, the base of the big toe, and the base of the little toe. Driscoll says, “These three points help create a stable foundation for movement.” Once you start walking, your gait is not a straight heel-to-toe motion. Each step propels you forward. “This continuous cycle allows for smooth, efficient movement and helps us walk with balance and stability,” Dr. Driscoll says. Stance phase – your foot is in contact with the ground Heel strike Your foot meets the ground and impact is absorbed into your heel. Load and brake Your heel brakes forward motion and absorbs the load as your weight shifts 
into the midfoot. Stabilize Your body stabilizes and the foot rolls forward from the midfoot to the ball of your foot. Push-off The heel lifts and power shifts to your big toe to push off and propel your
body forward. Swing phase: Swing Your foot leaves the ground and swings forward as the other foot prepares to strike and restart the cycle. Is It Normal to Land on Your Heel When You Walk? Dr. Ray McClanahan, DPM, podiatrist at NW Foot & Ankle and inventor of Correct Toes, says that gait depends on many variables so there’s no universal standard. “It is normal for most people to first land on their heels while walking.” Where your foot lands matters more than which part lands first. Landing on your heel under your body is different from landing on your heel with your foot reaching out in front of you.  Landing under your body usually feels smoother, especially in barefoot shoes, where you can feel the ground. Learn how to land under your body and walk with your glutes in our guide to walking barefoot. How Does Pressure Move Through Your Foot? (The S-Curve) Your browser does not support video playback. In the animation above, you can see how pressure moves from your heel, along the outside of your foot, and across to your big toe with each step. Because walkers land heel first, the heel takes the first impact with every step.  If you follow the pressure path of a walking step, you’ll see it travel along the outside of your foot, then sweep across to your big toe, where you push off. Your heel absorbs the most force at the start of the step, while your big toe uses the most power at push-off. Your inner arch and outer toes act more as stabilizers when most of your foot is in the ground during the weight change from heel to toe. How Do Shoes Affect Your Walking Gait? Dr. Alissa Kuizinas, DPM, a podiatrist at Wellness in Motion says cushioning, stability features and heel-to-toe drop all affect how much pressure lands on your joints and how hard your muscles work with each step. Stiffer, more structured shoes do some of that work for you.  On the other hand, she says “barefoot shoes will require you to use your full range of motion of the joints in your lower body. This can be great, but it can also expose compensation patterns.” One of the key differentiators in barefoot shoes is the minimal cushioning provides immediate ground feedback. Walking is a great place to start with barefoot shoes, since it’s lower impact.” As Dr. Driscoll says, “Footwear that respects the natural design of the foot can help improve movement efficiency, comfort, strength, and long-term foot health.”  An Outsole Built on the Same Curve: Pacer Lite The Pacer Lite is Xero Shoes’ first performance walking shoe and it was designed with the walking gait in mind. It is still a true barefoot shoe: zero drop, foot-shaped toe box, and 13.5mm stack (a 10mm sole plus a 3.5mm removable insole), but with special features built for how you actually walk. When it comes to designing a barefoot walking shoe, Xero Shoes’ product designers studied the walking gait and the way pressure moves through the foot with each stride.  “In walking, the pressure goes into the heel first, then disperses along the S-curve,” says product designer Ciera Schelling. “The design revolved around understanding where that first pressure is, how it moves through the foot, and where you need traction because of it.” The outsole was the most important aspect of the Pacer Lite. They considered traction and durability in the higher pressure areas of the outsole, like the heel and forefoot. “We started with our signature chevrons, softened them, and warped them to follow the S-curve,” Ciera says. “You can actually see a line in the outsole that follows that S-curve, so as your foot bends, the shoe bends with it.” The heel-strike support is also a first for Xero. This embedded performance foam sits exactly where your heel strikes the ground, absorbing that impact without dulling the ground feel that makes the natural walking gait so efficient. The table below shares more about how the Pacer Lite works with your walking gait.  Movement Outsole zone Why it’s there Heel strike Heel-strike support  A small foam insert designed to soften heel-strike Load and brake Braking traction Grip while your foot absorbs the landing Stabilize Stability zone Support and smaller lugs where pressure is lighter Push-off Forward motion Traction where your big toe levers you forward Swing Light weight Cutouts keep the shoe light step after step FAQs What is the walking gait cycle? Every step has two phases and five movements. A full gait cycle is measured by a full cycle of one foot, from hitting the ground to the next time that same foot hits the ground. Is it normal to land on my heel when I walk?  Yes. At an everyday walking pace, most people land heel first, according to Dr. McClanahan. How is walking gait different from running gait? Dr. Kuizinas explains that walking and running are two distinct patterns of gait. “Walking is essentially a continuous transfer of weight from one leg to the other, where one foot is always on the ground with a period of time where both feet are on the ground at the same time.” The difference with running, she says, is only one foot is on the ground at a time, and there is a brief time where both feet are off the ground, requiring more muscle elasticity and shock absorption. Walking depends on controlled weight transfer and stability, while running relies more on muscle elasticity and absorbing shock. Does what I wear change how I walk?  Yes. Dr. Kuizinas says cushioning, stability features and heel-to-toe drop all change how your foot and joints work with each step. Barefoot shoes let your foot use its full range of motion. Learn more about picking walking shoes.  What is good walking posture?  Walking should feel natural, and everyone's gait will look slightly different. As Dr. Driscoll says, “the upper body should remain relaxed and loose, while most of the movement and force generation occurs from the hips down.” There are a few reminders that will help you as you’re learning to walk barefoot or in barefoot shoes.  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.  Meet the Experts Dr. Matt Driscoll, DC Dr. Driscoll of Driscoll Chiropractic has a passion for improving his patients’ health and getting them back to their daily activities with well-rounded, sustainable solutions. He is a life-long learner and natural athlete who is continually searching for progressive techniques to advance the healing process for his patients. He aims to provide innovative care that improves not only current aches and pains, but overall health. Dr. Ray McClanahan, DPM Dr. McClanahan’s practice, Northwest Foot & Ankle in Portland, Oregon, allows him to care for those who find their highest joy when in motion. In three decades as a podiatrist, he has learned that most foot problems can be corrected by restoring natural foot function. He is also the inventor of Correct Toes, silicone toe spacers. His professional goal is to provide quality natural foot health services with an emphasis on sports medicine, preventative and conservative options, and education on proper footwear. Dr. Alissa Kuizinas, DC Dr. Kuizinas, DPM, is a board certified podiatrist who's passionate about foot health. She loves seeing patients transform their feet without surgery or invasive procedures. She is based in Boston, where she sees patients virtually and in-person at her practice, Wellness in Motion.   

Say you’ve heard all the benefits of walking in barefoot shoes and you’re ready to make the jump. Make sure you know what to look for when shopping. The best barefoot shoes for walking have a wide, foot-shaped toe box, a thin and flexible sole, and a zero-drop design that keeps your heel and forefoot level. Just as important is fit: your toes should have room to spread while your heel and midfoot stay secure. There is so much guidance on finding the right running shoes, but walking has different needs. For one, most people land heel first when they walk, and some days you might be climbing hills or carrying a weighted vest. Here’s what to look for, with advice from a podiatrist, a chiropractor and the designer behind our new walking shoe. Are Barefoot Shoes Good for Walking? “Barefoot shoes can be great for walking,” says Dr. Alissa Kuizinas, DPM of Wellness in Motion. “They allow the foot to utilize the full range of motion of the joints, and to use all of the lower extremity muscles fluidly. They also allow great feedback from the ground.” However, barefoot shoes may not be an instant fit for everyone. Dr. Kuizinas notes that people with limited joint mobility, current injuries or significant stiffness may need more time, and that soft surfaces are easier to start on than pavement. Barefoot vs. Zero Drop Shoes Going completely barefoot isn't for everyone and isn't right for every occasion.  The good news is that you can walk in barefoot (or minimalist) shoes instead. That's why we created Xero Shoes - so you feel the benefits of being barefoot while still protecting your feet.  Barefoot shoes are designed to feel like you’re barefoot with a foot-shaped design and minimal cushioning, but you get a balance of ground-feel and much-needed protection. People often use barefoot and zero-drop shoes interchangeably, which isn’t accurate, since you can have a zero-drop shoe with a stiff, or highly cushioned sole. Zero-drop shoes are characterized as flat from heel to toe.  When it comes to walking, Dr. Matt Driscoll, DC of Driscoll Chiropractic, says that a zero-drop design creates a more balanced relationship between the muscles on the front of the lower leg (the shin muscles) and those on the back (the calves). “This allows muscles to regain their optimal length and strength, improving their ability to absorb force efficiently and enhance movement.” The Barefoot Shoe Checklist  The characteristics of a truly “barefoot shoe” are: Foot-shaped toe box Zero-drop, flat from heel to toe Flexible sole that bends and flexes with your feet Thin sole with minimal cushioning for ground feel No arch support Lightweight Two Tests You Can Do at Home Toe Box Test: Take out the insole and stand on it. If your foot spills past the edges, the shoe is too narrow. Dr. Kuizinas says “your toes should sit comfortably without scrunching.” Flex Test: Bend the shoe toe to heel, then twist it. It should move easily in your hands. Xero Shoes checks all the “barefoot boxes.” But it’s not just about the design, it’s how you wear the shoes. Once you decide how you’ll wear barefoot shoes, like for workouts, hiking or casual wear, you’ll find more activity-specific features.  What to Look for in Barefoot Walking Shoes There are a few specifics that you’ll want to look for as you pick out barefoot walking shoes.  Dr. Kuizinas says the features that matter most for walking shoes are the fit, cushion level, and structure of the shoe. Walkers want to find the shoe that matches their specific foot needs. Fit When you’re walking, having room for the toes to spread out helps power the push off as you move through your stride. Having wide shoes or wide feet is different than a wide toe box. It’s important that the design is foot-shaped where the toe box is wide but the heel and midfoot are held securely in place, instead of wide throughout the entire shoe.  Width isn’t the only thing that matters, consider depth too: if you have larger toes or toes that curl, you may need a taller toe box Sole Thickness “Ideal thickness of the sole really depends on the person,” says Dr. Kuizinas. “For some people a thinner sole is great because it allows for excellent ground feel and feedback and improves stability and balance. For others, thicker soles can be helpful to attenuate shock.” That’s the thinking behind the Pacer Lite: it’s a walking shoe that still has a thin, flexible 13.5mm sole for ground feel, but added protection with a heel crash pad right where walkers land. Flexibility Your feet are meant to bend and flex naturally throughout your walking gait, so that’s why sole flexibility is so important for everyday walking. Walking shoes with a flexible sole that can bend easily promotes natural movement through the foot's range of motion.  Upper and Breathability If you’re logging your 10,000 steps, you may spend longer in walking shoes than in a pair you wear for a quick run. You’ll want a shoe with a breathable upper to keep feet cool on long miles. The Pacer Lite’s flexible upper features breathable engineered mesh. Traction Look for tread where your foot actually meets the ground: under the heel, where you land, and under the ball of the foot and big toe, where you push off. The more varied your walks (pavement, park paths, hills), the more traction matters. Does a Walking Shoe Need Anything Different? Yes. Walking loads your foot differently than running. You land heel first more often, and one foot is always on the ground. “Barefoot shoes will require you to use your full range of motion of the joints in your lower body,” Dr. Kuizinas says. “Features such as cushioning level, added stability components, and heel-toe drop will affect peak pressures on joints and how much muscle force is required with each step.” When you look into the technical design of creating a barefoot walking shoe, there is much more that goes into it than you think.  The design team mapped four ways people use walking shoes, from most to least common: walking, fast walking, hilling (walking uphill), and rucking (walking with a weighted vest or pack).  Walking uphill shifts weight to the ball of your foot and toes, so a flexible forefoot allows for natural motion. You also need traction under the forefoot so you don’t slip. Rucking adds weight to every step, putting more pressure on your heel and the ball of your foot. That’s where an outsole needs extra durability. Sizing You may have learned that you need a certain amount of space between your toes and the front of your shoes. That’s because most shoes taper inward and squeeze your toes, so you’re adding a thumb’s width or more to make your toes feel more comfortable. With barefoot shoes, you may not have to size up, especially if you have a narrower foot. Your toes will still have room to spread, but your shoes will feel secure as you’re walking. Learn more about sizing your Xero Shoes.  When shopping for barefoot walking shoes, prioritize a foot-shaped toe box, a thin and flexible sole, and a zero-drop design. Then look for features made for how you walk. That’s exactly what we built the Pacer Lite to do.  How you walk changes how your foot meets the ground. Our product team designed the Pacer Lite’s outsole to follow the natural S-curve of your walking gait. "When you walk, pressure spikes as your heel hits the ground, transitions through the arch, and then spikes again as you push off your toes. Those are the two most important moments, so that's where we focused," says Ciera Schelling, one of Xero Shoes’ Product Designers. To absorb the impact during each foot strike, an embedded performance foam sits exactly where your heel strikes the ground, absorbing that impact without dulling the ground feel that makes the natural walking gait so efficient. This foam is just in the heel, so you still get the full flexibility and range of motion in the rest of your feet.  The outsole’s design also prioritizes traction and durability depending on how you walk. Bigger, tougher lugs were placed at the heel and forefoot where the pressure is. These lugs wear down faster.  The arch and outer toes carry less pressure and mainly help stabilize your foot, so those lugs are smaller. That also saves weight. FAQs How much room should a barefoot shoe’s toe box have? Dr. Kuizinas says to look for a wider, foot-shaped toe box that allows your toes to spread. You may also want to look for a taller toe box depth, particularly if you feel you need more room above your toes. How thick should a walking shoe’s sole be? A thinner sole gives you better ground feel and feedback. But Dr. Kuizinas notes that for some people, “thicker soles can be helpful to attenuate shock and reduce overall loading of the feet with each step.” It depends on your foot strength, flexibility and how used to barefoot shoes you are. Can you wear other barefoot shoes for walking? Yes, most barefoot shoes have the same features like a wide toe box, zero-drop flexible sole, and minimal cushioning, you’ll get ground feedback and natural comfort. The Pacer Lite barefoot walking shoe, has a walk-specific outsole that was designed for the walking gait, featuring a small layer of foam in the heel to absorb the impact from heel striking, which is common in walking.   Are barefoot shoes good for rucking or walking with a weighted vest?  Since rucking adds more load to your steps, barefoot shoes can be a good step up once your feet are adjusted. Adding weight increases the load on your feet, so build up to it gradually. The Pacer Lite’s outsole was designed with rucking in mind, with larger lugs at the heel and ball of the foot, where weighted walking puts the most pressure. As Dr. Driscoll says, the key is to transition gradually, listen to your body, and allow sufficient time for adaptation. More info on transitioning to barefoot shoes. 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.  About the Expert:  Dr. Alissa Kuizinas Dr. Kuizinas, DPM, is a board certified podiatrist who's passionate about foot health. She loves seeing patients transform their feet without surgery or invasive procedures. She is based in Boston, where she sees patients virtually and in-person at her practice, Wellness in Motion.   

Walking is low-impact, accessible and easy to do anywhere. 2013 research in Arteriosclerosis Thrombosis, and Vascular Biology suggests walkers get 80 percent of the cardiovascular benefits of running, with 40 percent less joint impact.  So just how popular is walking? In a site survey on xeroshoes.com (February 2026), we found that 80 percent of our customers walk 4-7 days a week. With the popularity of walking, do you really need to learn how to walk? After all, you've been doing it since you were a toddler.  Walking barefoot well comes down to a few simple things: land with your foot under your body instead of reaching out in front, push off with your glutes, and stay tall and relaxed.  What is the Right Way to Walk? This could be a loaded question. There are many factors that go into every person’s walking gait, like biomechanics, injury history, and environment. You walk differently based on circumstances too. Your gait will change if you’re walking uphill or downhill, walking fast or walking slow, or walking on different surfaces. If you're a daily walker, an athlete who walks for active recovery, someone whose job keeps you on your feet, or just curious about walking barefoot, this guide is for you. What is Your Walking Gait?  Gait is the way you walk. Every step has two phases and five movements. A full gait cycle is measured by a full cycle of one foot, from hitting the ground to the next time that same foot hits the ground. Stance phase (about 60% of each step): your foot is on the ground. Heel strike: your foot meets the ground under your body. Load and brake: your weight shifts on, and your foot and ankle absorb and control it. Mid-stance: your body passes over a stable, flat foot. Push-off: your heel lifts and your big toe levers you forward. Swing phase (about 40%): your foot is in motion. 5. Swing: your leg travels forward into the next step. Those five movements are the same for everyone, but how they look varies from person to person. “There is no best walking gait cycle,” says Dr. Ray McClanahan, DPM, podiatrist at NW Foot & Ankle and inventor of Correct Toes who has treated athletes for more than 30 years. “Human gait is highly dependent on so many individual variables, that there is no universal standard that can be applied to all humans.” What Are the Benefits of Walking Barefoot  It's possible to learn good walking form in shoes, but going barefoot is faster and easier. Modern shoes have cushioning and a stiff structure that can get in the way. Some have a narrow toe box that squeezes your toes together and elevated heels that alter your posture. Together, these could affect how your feet move. By walking barefoot, you become your own best teacher about proper walking form. Good form feels good. You’ll notice bad form because it will feel off. You may also feel lighter on your feet. With nothing protecting your soles, you naturally pay more attention to how and where you step. Remember sneaking out of the house and trying to walk as quietly as possible? It's a lot easier barefoot. Heel height plays a role too. According to Dr. Matt Driscoll, DC of Driscoll Chiropractic, a zero-drop design, "meaning there is no height difference between the heel and the forefoot, helps create a more balanced relationship between the muscles on the front of the lower leg (the shin muscles) and those on the back (the calves). If you do need to wear shoes, choose minimalist shoes that are flexible, low to the ground, and foot-shaped, with a zero-drop sole, like Xero Shoes.  A 2019 study in Medicine and Science in Sports and Exercise suggests just walking in barefoot shoes can be as effective as foot-strengthening exercises at increasing foot muscle size and strength over 8 weeks. When you feel more connected from the ground up, you may also feel more stable. Walking Form: How Should My Foot Land When I Am Walking? Runners are familiar with forefoot striking, midfoot striking, and heel striking. Does it matter when walking?   You don't need to force yourself to land on one particular part of your foot. Depending on your speed, terrain and what you're doing, you might contact the ground with your heel, midfoot or forefoot.  You want to land with your foot underneath your body (or close to that). Reaching your foot significantly out in front of your body is called overstriding and can feel like you're putting on the brakes with every step. Bring your foot closer underneath you, and the movement can feel smoother. Try it yourself. Take a few exaggerated steps, reaching your leg far in front of you. Then take several shorter steps, letting your foot land closer to underneath you. Notice the difference. Foot placement is just one part of the picture. As Dr. Driscoll puts it, "The upper body should remain relaxed and loose, while most of the movement and force generation occurs from the hips down." That's where your glutes and hamstrings come in. How to Walk Barefoot If you want to learn the natural way to walk, follow these steps from Xero Shoes founder Steven Sashen. Obviously Steven spends a lot of time barefoot or in our barefoot shoes, but he also has a background as a Master’s All American Sprinter and Gymnast. So it’s safe to say, he knows about natural movement.  Want to see this in action? Watch the video below with Steven, then use the steps below to dial in your form. Step 1: Start by taking off your shoes You want your feet to be free to move and feel the ground. Try a flat surface like a driveway or your living room floor.  Step 2: Walk with your glutes, not your hip flexors Your glutes and hamstrings are your body’s “prime movers,” but most people rely too much on their hip flexors when they walk.  Try this instead: Lift one foot slightly off the ground and don’t swing it forward Push your standing leg backward (like you’re skating) Let your lifted foot land naturally under your body Repeat on the other side This helps you move using your glutes, instead of pulling yourself forward with your hips. At first, it may feel a bit robotic.That’s normal. You’ll find that you have to shorten your stride length while walking. As you get more comfortable: Don’t push as far back Let each step flow into the next Stay relaxed Your stride will change depending on what you're doing. Sometimes you'll reach forward. Sometimes you'll land on your heel, and other times closer to your midfoot or forefoot. Speed, terrain and incline all change the way you move. Step 3: Stand tall Walking is a full-body movement. It involves your ankles, knees, hips, torso and arms, not just your feet, so engage your core too. A simple trick: picture an invisible string pulling the top of your head upward, so your knees, hips and shoulders stack on top of each other. You'll stand taller without forcing it. Step 4: Let your arms swing Let your arms swing naturally with your stride. Don't hold them stiff or pump them hard. They'll find their own rhythm, moving opposite your legs. How Can I Transition to Walking Barefoot (or in Barefoot Shoes)? You don’t necessarily have to “train” to walk in barefoot shoes or walk barefoot, but depending on the type of shoes you’re accustomed to wearing, you may need to ease into walking with less between your feet and the ground. Start small. Start by wearing barefoot shoes and walk around the block, just 5-10 minutes. As your body feels comfortable, increase time. Adding just 5 minutes every few walks is a good place to start.  Keep the pace easy. Walk at a pace that feels comfortable to you. You should be able to easily hold a conversation without feeling out of breath. As you get more comfortable, you can increase your pace. Pick smooth surfaces first. You can start on grass or a smooth dirt path (like at a park) to feel a naturally softer surface, before moving to pavement. Progress to trails with rocks and roots after you’ve been walking in barefoot shoes for a while and don’t feel sore, as trail terrain can challenge different muscles.  If you’re already wearing zero-drop shoes, the transition to walking in barefoot shoes will be easier.  If you’re building a walking habit, Xero Shoes’ Pacer Lite was designed exactly for this. It's still a barefoot shoe, with zero drop, a 10mm stack height and a foot-shaped toe box, plus an outsole designed around the way you actually walk. Read more tips about transitioning to barefoot shoes. Going fully barefoot? If you already wear barefoot shoes, your feet are likely ready. Just pay attention to what you're walking on. Watch for rocks, roots and debris, and protect your feet from hot or cold surfaces depending on the season. Listen to your Body Don’t worry about how your foot lands. Heel, forefoot, or flat are all fine. Walking has a much lower impact than running. When you can feel the ground, your body naturally starts adjusting your stride. Over time, walking barefoot can feel smoother and more efficient, and you'll probably notice other parts of your body relax too. Use the 4-out-of-10 rule. Dr. Driscoll gives his patients a simple guide: "If discomfort rises above a 4 out of 10 during an activity, it may be a sign to stop, modify the activity, or reduce the volume." Below that, it's more likely normal soreness from adjusting to a new way of moving.  Most importantly, have fun! Barefoot unlocks an entirely new sensation to your walking. FAQs Is walking barefoot good for you?  Dr. McClanahan explains why: “When we walk barefoot, or in barefoot style footwear, we benefit from the information fed to our nervous system through the specialized skin on the bottoms of our feet... Thick shoes blunt this critical sensory information and hamper human movement.” So yes, as long as you ease into it, it’s a good practice. Dr. Driscoll says one of the biggest benefits is "simply giving our foundation, our feet, the attention they deserve." The main risks are doing too much too soon, which can leave you sore, and the surfaces themselves: sharp debris, and hot or cold ground. Build up gradually and watch where you step. As Dr. McClanahan says, “This is not a problem with being barefoot, or wearing barefoot shoes; this is a training error, that can be addressed with a slow progressive transition.” Do podiatrists recommend barefoot or minimalist shoes?  Many do. Dr. McClanahan says, “As a sports medicine physician who has treated athletes for 31 years, I can tell you that the most potent strategy for staying out of my treatment room... is to introduce controlled barefoot training, and wear barefoot shoes all the time.” Can you wear barefoot shoes all day, every day for walking? At Xero Shoes, we believe your feet already have the strength they need. Our barefoot shoes feature a foot-shaped design that looks and fits the way your foot looks. The toe box is roomy and gives your toes room to spread, and the flat, flexible sole allows your foot to bend and flex naturally through a walking stride.  Once your muscles get used to more range of motion and natural movement, you may find barefoot shoes are the only shoes you want to put on for walking or all-day wear.  Can you walk barefoot with flat feet or high arches? Yes. Your foot type matters less than wearing shoes that allow for comfortable, natural movement.  People with flat feet may find a flexible, zero-drop shoe may encourage the foot and lower leg to activate as you walk through your day. The low-to-the-ground feel can help feel more engaged and connected to the ground.  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. Learn more about flat feet and high arches. Is it normal for my calves and feet to be sore after walking barefoot? Yes, mild soreness is normal at first. Dr. Driscoll says, "What I commonly see when patients transition from conventional footwear, especially shoes with elevated heels and narrow toe boxes, to minimalist footwear is temporary soreness in the feet, calves, hips, or lower legs. This soreness is often a normal part of the adaptation process." Delayed onset muscle soreness can show up 1 to 3 days after activity and fades as your muscles adapt. Use the 4-out-of-10 rule above as your guide for when to ease off. How long does it take to transition to walking in barefoot shoes?  It varies, because everyone's feet, gait and biomechanics are different. Many people feel adjusted within a few weeks to a month, according to Dr. Driscoll. For those who’ve worn conventional shoes for decades, Dr. Ray says a full transition can take longer, sometimes months or more. The key, both say, is to progress gradually. For more, check out our guide to transitioning to barefoot shoes. Can walking in barefoot shoes cause back pain? In most cases, no. According to Dr. Driscoll, "Pain and soreness are not the same thing. In most cases, I would not say that barefoot or minimalist shoes directly cause back pain. However, every individual is different, and each situation should be evaluated on a case-by-case basis." Temporary soreness while you adjust is common. If you're unsure what you're feeling, use the 4-out-of-10 rule above, and check with a healthcare provider if it doesn't ease up. How do I start walking in barefoot shoes if I sit most of the day? Start by going barefoot more at home, then add short walks. Dr. Driscoll recommends small, everyday changes, like skipping slippers around the house. He also likes to exercise barefoot at home. Once your feet feel ready, follow the transition plan above. Are there groups who should be more cautious of walking barefoot? Yes. Anyone new to barefoot shoes should ease in gradually. Dr. Ray notes that the older you are and the longer you’ve worn conventional shoes, the longer the transition may take. People who have reduced feeling in their feet, such as from neuropathy, should talk with their healthcare provider before going barefoot or switching to barefoot shoes. “These people are at risk of damaging their feet, without their nervous system providing adequate protection,” Dr. Ray says. Is walking barefoot on concrete or hardwood floors bad for your feet? For most people walking on hard surfaces is fine. Humans evolved in places with packed mud that’s as hard as concrete and didn’t wear shoes. Your muscles, ligaments, and tendons have everything you need for protection: they are natural springs and shock absorbers.  By practicing the fundamentals of walking, you don’t need added protection on hard surfaces. However if you’re not used to barefoot walking or spend a lot of time in cushioned shoes, start by walking on the grass or softer surfaces first. 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.  Meet Our Experts Dr. Ray McClanahan, DPM Dr. Ray McClanahan’s practice, Northwest Foot & Ankle in Portland, Oregon, allows him to care for those who find their highest joy when in motion. In three decades as a podiatrist, he has learned that most foot problems can be corrected by restoring natural foot function. He is also the inventor of Correct Toes, silicone toe spacers. His professional goal is to provide quality natural foot health services with an emphasis on sports medicine, preventative and conservative options, and education on proper footwear. Dr. Matt Driscoll, DC Dr. Driscoll of Driscoll Chiropractic has a passion for improving his patients’ health and getting them back to their daily activities with well-rounded, sustainable solutions. He is a life-long learner and natural athlete who is continually searching for progressive techniques to advance the healing process for his patients. He aims to provide innovative care that improves not only current aches and pains, but overall health. Dr. Driscoll holds a Doctorate in Chiropractic from Northeast College of Health Sciences (formerly New York Chiropractic College), and carries advanced training in Active Release Technique (ART) and Foundation Training. He completed his undergraduate degree in Biology at St. John Fisher University. He currently resides in Webster with his wife, Kiersten, and their two daughters. Together they enjoy traveling, being active, serving in their church, reading, and spending time with family and friends. (Connect with Dr. Driscoll on Instagram)