The Xero Blog

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. 

When you hit the trail, one question comes up again and again: do you lace up hiking boots or hiking shoes? The honest answer is that there’s no single right pick for everyone, but there is a right pick for you, your feet, and the trails you love. At Xero Shoes, we look at this a little differently than most. We believe footwear should protect your feet while letting them function the way they were meant to: bend, flex, feel, and move.  So whether you land on a hiking boot or a hiking shoe, the goal is the same: natural movement, a wide toe box for your toes to splay, and a zero-drop sole that lets you actually feel the ground beneath you. To help break down the differences, we spoke with Michael Pao, Chief Product Officer at Xero Shoes, about what hikers should consider before getting a pair and hitting the trails. Do You Need a Pair of Both? Maybe! It really does come down to personal preference and the kind of hiking you do. If you hike year-round in a range of conditions and encounter cold wet weather, rocky terrain, short day hikes and fast, dusty summer miles, you can benefit from having both a barefoot hiking boot and a lighter trail shoe in your gear closet.  If most of your hikes’ terrain and weather are similar, one well-chosen pair will carry you a long way. The Fundamentals: Core Differences Between Hiking Boots and Hiking Shoes Michael’s Expert Tip: “The biggest difference is protection,” says Michael. “With Xero Shoes hiking styles, the outsole and materials may be similar between a low shoe and a mid boot, but the boot adds more coverage around the ankle and collar.” Hiking Boots Boots rise above the ankle. That extra collar height adds more protection around your ankles from rocks and brush, and more ankle support on loose, uneven terrain. But it can also mean more weight and slightly less ankle mobility. Our waterproof barefoot boots add that coverage, plus a waterproof option, that still provide flexibility and a zero-drop design that lets your feet move naturally. Hiking Shoes A hiking shoe’s collar sits below the ankle, giving your ankle a full range of mobility.  You trade the ankle collar for more natural foot movement from ankle-down. For a lot of hikers, that freedom is the whole point, your feet and ankles get to do their job, getting stronger mile after mile. Materials, Construction & Outsole Both styles start with the same barefoot DNA: a foot-shaped design that’s wide and roomy in the toe box to support natural toe splay,  yet fitted to the midfoot and heel to feel secure. A thin and flexible outsole gives a balance of ground feedback and protection and grippy lugs provide traction. From there: Uppers range from non-waterproof fast-draining, breathable mesh (great for heat and water crossings) to a sealed waterproof membrane (great for rain, mud, and cold temperatures). Outsoles are fine-tuned for trail terrain. Our Scrambler Low EV trail runner uses a Michelin® FiberLite outsole (yes, the same brand as the tire company) that keeps the shoe flexible and lightweight with a trail-ready grip Construction details like a waterproof membrane and gusseted tongue (more on that below) decide how much water and debris stay out. Midfoot lockdown: Xero Shoes’ huarache-inspired tensioning system helps hold the midfoot in place allowing the toe box and forefoot for secure, natural foot movement. Height & Weight Hiking boots come in mid and high cuts, but Xero Shoes focuses more on mid-cuts. More coverage means more materials which means the boots weigh a little more. Low-cut hiking shoes are lighter. The good news: because every pair is built minimalist-first, even our boots stay light and flexible compared to conventional hikers. Michael’s Expert Tip: When choosing between a hiking boot and hiking shoe, Michael says the biggest trade-off is usually weight. A boot has more material, more padding, and a longer tongue, which can add protection, but also adds weight and slightly reduces ankle flexion compared to a low hiking shoe. Xero Shoes’ Scrambler Trail collection has the same materials, waterproofing and outsole construction between the Scrambler Trail Mid WP boot and Scrambler Trail Low WP shoe. The main difference is simply the boot versus shoe.  The Engineering Trade-Off: How Collar Height Affects Performance Here’s the heart of the boots-vs-shoes question. A higher collar adds coverage and support because it shields your ankle from trail debris and keeps more dirt out. The added security and lace hooks on the boot can also give the heel and rear foot a more locked-in feel. A lower collar adds mobility so your ankle moves freely and your foot reacts to the terrain in real time. Neither is “support” in the old-school sense. At Xero Shoes, the real support comes from your feet getting stronger. Here’s how the two stack up: Feature Hiking Boots Hiking Shoes Ankle coverage Above the ankle, more protection from rocks, brush, and rollovers At or below the ankle, full, natural ankle movement Protection More coverage against debris, mud, and trail hazards Lighter coverage; ideal for cleaner trails Weight A bit heavier (membrane + materials) Lighter and more flexible upper Weather range Waterproof for wet and cold conditions Breathable and fast-drying for heat and water crossings Best for Rugged, wet, cold, or overgrown terrain; heavier packs; long mileage Maintained trails, fast day hikes, hot weather, lighter loads Can You Use Trail Running Shoes as Your Hiking Shoes? Absolutely, and our Scrambler Low EV (women’s here) is a perfect fit for anyone who wants one shoe that runs and hikes, or if you prefer a light and agile feel. This lightweight trail runner has an abrasion- and debris-resistant mesh upper, a Michelin® FiberLite outsole, and a barefoot feel that’s right at home on a day hike. A men’s size 9 weighs just 9.2 oz (260.8 g) per shoe, women’s size 7 weighs 7.4oz (210g) per shoe. Prefer something built for the trail but still featherweight? The non-waterproof Mesa Trail II (women’s) is another great crossover and one of our lightest.  Here’s how trail running shoes compare to boots on the details that matter most: Weight: Trail runners are designed with less material around the ankle and are generally lighter. Durability: Boots are a good pick for bushwhacking and rocky terrain, but a rugged trail runner like the Scrambler Low EV handles regular trail abuse with ease.  Breathability: Mesh trail runners breathe and drain far better than a sealed waterproof boot, so your feet stay cooler and dry faster. Choosing Between Hiking Boots and Hiking Shoes The types of hikes you like, and your personal preference, ultimately decide whether you need both shoes and boots in your closet, or just one trusty pair. Run through these five factors and the answer usually gets obvious. Terrain Well-maintained, smooth trails: Hiking shoes give you plenty of protection with more agility. Rugged, rocky, or uneven terrain: Boots add ankle coverage and stability on the chaos underfoot. Overgrown paths or bushwhacking: Boots protect against brush, rocks, and debris far better. Weather Conditions Condition Better Option Why Wet / rainy Waterproof boots Keep water out longer and pair well with gaiters Cold / snowy Waterproof boots or snow boots  Holds warmth better Hot / humid Non-waterproof trail shoes More breathable; dry fast if they get wet Frequent water crossings Non-waterproof trail shoes Drain and dry quickly instead of trapping water inside How Quickly Do You Need Your Footwear to Dry? Have you ever accidentally stepped into a stream or puddle in your non-waterproof shoes? Your feet get wet immediately. Non-waterproof shoes get wet almost immediately, but they also dry fast if the weather is hot, which makes them ideal for summer hikes and repeated water crossings. Waterproof footwear stays dry initially, but if water seeps over the collar into the waterproof membrane, that same membrane that kept water out now keeps it in, and it will take longer to dry. Waterproof Boot or Waterproof Shoe? Watch the Tongue For waterproof styles, the gusseted tongue is the waterline. A gusseted tongue is sewn to the sides of the shoe so water and debris can’t sneak in around it, which means the waterproof membrane only protects you up to that point.  On a low waterproof shoe like the Scrambler Trail Low WP (women's), that line sits lower; step into a creek deeper than the tongue and water pours in. A mid boot like the Scrambler Trail Mid WP (women’s) raises that line, keeping you dry through deeper creeks. Pick your height based on how deep the water typically is. One thing to note: a waterproof membrane traps more heat and breathes less than open mesh. In hot weather, that can mean warmer, sweatier feet, another reason breathable shoes win in summer. If you’re hiking in hot conditions or have only a few potential wet spots, breathable non-waterproof materials allow heat and airflow to help dry the shoe as you move. Michael’s rule of thumb:  If there’s a chance your feet will get wet on a cold day, waterproof is the safer choice. Cold, wet feet can make any hike less enjoyable. Distance Short day hikes (under 5–7 miles): Hiking shoes are often lighter and more comfortable. Long distances or multi-day hikes: Boots offer more coverage and durability for sustained mileage, though many minimalist hikers happily go long in a trail shoe once their feet are conditioned. Does Pack Weight Matter? It does. The more weight you carry, the more your feet appreciate coverage and containment underfoot.  Pack Weight Recommended Footwear Why Light (under 20 lbs) Hiking shoes Plenty of protection; the least weight means the most agility Mid-weight (20–35 lbs) Hiking shoes or a mid-cut boot Extra coverage and ankle containment help as the load shifts Heavy (over 35 lbs) Supportive mid or high boot More coverage, ankle containment, and underfoot protection for the long haul     And don’t forget the weight on your feet. Every ounce you lift with each step adds up over thousands of steps, so wearing a lighter shoe can feel like fresher legs by the end of a long day. Does Your Foot Type Matter? It matters a lot, and it’s where barefoot-style footwear really shines. All of Xero Shoes’ boots and shoes have a wide, foot-shaped toe box, making them a comfortable choice for people with wider feet or bunions, because your toes get to spread out the way nature intended. Flat feet or high arches? Don’t let the “you need support” myth box you in. Here’s why barefoot shoes work for flat feet and high arches. Weak ankles, past injuries, or craving extra stability? A boot’s added coverage may feel reassuring on technical ground. Healthy ankles and a love of natural movement? A low-cut shoe lets your feet move freely. Whichever you choose, dial in the fit first. Our sizing guide takes the guesswork out. How Should Hiking Boots or Shoes Fit? Your hiking footwear should feel secure through the midfoot and heel, with enough room for your toes to move.  The goal is to get a fit that feels secure through the midfoot and heel while giving your toes room to spread. Your foot shouldn’t move around in your boots. Blisters can be a sign of pressure points or too-tight shoes. You can adjust the laces, starting at the bottom and working your way up to the ties to adjust fit. For hiking boots, the upper lacing hooks can also help dial in the fit around the collar and heel. Common Mistakes People Make When Choosing Hiking Footwear Sizing the toe box too small. Your toes should be able to splay, especially on long downhills. If you’ve ever shopped for footwear in-person, you may have been told to use your thumb to measure extra length in the toes. That added space is necessary for traditional footwear with narrow toe boxes because you’re adding room to keep your toes from getting squeezed. With Xero Shoes’ foot-shaped toe box, you may not need as much extra space in front. When in doubt, check the sizing guide. Buying for the hike you wish you did. Match your footwear to the trails you actually hike most, not a once-a-year trail adventure. Assuming waterproof is always better. In heat or minimal water crossings, breathable, fast-drying shoes usually win. Equating “support” with cushioning and stiffness. A rigid sole limits your foot’s ability to bend and flex. More cushioning does not automatically mean a better hike. Thick foam can create a disconnected feel. A lightweight, minimal cushioned shoe feels more connected to the trail, and you may find you’re adapting and moving more agile with that added proprioception.  Going heavier than you need. Think about wearing ankle weights. You’ll notice the weight the longer you wear them. Lighter footwear weighs less, so can feel better over the course of a hike, especially for fast hikers, day hikers, and anyone who prefers a more agile trail feel. Skipping the break-in and fit check. Some people can try on Xero Shoes and immediately hike their regular distances. If you’re new to zero-drop or barefoot shoes, we recommend testing the fit at home, and starting out on short walks before committing to big miles. Find Your Perfect Trail Pair Still deciding? Let your trails, and your feet, lead the way. Take our shoe finder quiz to get matched in minutes, or browse the full hiking boots & shoes collection (men’s · women’s).  Frequently Asked Questions Are hiking boots or hiking shoes better? There’s no “better” style. Boots add ankle coverage, protection, and waterproofing for rugged, wet, or cold terrain and heavier packs. Shoes are lighter, more breathable, and more agile for maintained trails, hot weather, and faster hikes. The best choice depends on your terrain, weather, distance, pack weight, and foot preference. Can I use trail running shoes for hiking?  Yes. A rugged trail runner like the Scrambler Low EV handles day hikes and moderate trails beautifully, with less weight and better breathability than a boot. For wet weather, water crossings, or heavy multi-day loads, a boot may serve you better. Do I need waterproof hiking shoes?  Only sometimes. Waterproof footwear is great for wet weather, but it breathes less and dries slowly once water gets inside. For hot weather and frequent water crossings, non-waterproof shoes that drain and dry fast are usually the smarter pick. Are barefoot hiking boots good for hiking? Yes. Barefoot hiking boots add ankle coverage while keeping a wide toe box, a flexible sole, and a zero-drop platform, so your feet can move naturally and get stronger on the trail. What size hiking shoe should I get? Most people order their regular size, but a foot-shaped toe box should leave room for your toes to spread, especially on descents. Use the Xero Shoes sizing guide to confirm your fit. Are hiking boots or shoes better for flat feet?  Either can work. The bigger win for flat feet or high arches is footwear that lets your foot move and strengthen naturally, rather than locking it in rigid support. 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. 

When I talk about natural movement and the footwear that does, or doesn't, support it, I'm often asked "Where's your proof?" In fact, if you look at the comments on many of the videos I've made that show how padded, stiff, thick, motion-control, elevated heel shoes with pointy toe boxes don't allow the foot to move naturally, you'll hear from people who agree that each of those characteristics can be bad. I've even had employees of "Big Shoe" companies concede that their products don't allow the foot to move the way, well, feet are meant to move. But then when I show how the design of a truly minimalist shoe, like Xero Shoes, can allow for natural movement which can be beneficial, some of those same people think I'm merely spouting an opinion and not synopsizing a LOT of research. So, if you're one of those people who wants "the proof," I can't think of a better starting point than this paper, published by the American College of Sports Medicine: Stepping Back to Minimal Footwear_Applications Across the Lifespan (clicking the link opens the paper in a new tab). Read the paper, of course, but if you want to have fun, look at the notes so you can see the amount of research that backs up the paper. And if you want to have REAL fun, search for and read the papers listed in the notes. I often call some of that research "The Dumbest Science Ever Done." I'm being deliberately tongue-in-cheek when I use that phrase, but I use it to get people to think about why those of us who promote natural movement need to do serious scientific research to demonstrate something as obvious as "use it or lose it." We all know that if you DON'T USE your muscles, ligaments, and tendons, you LOSE strength, flexibility, function. And, equally, we all know that the way you build strength, flexibility, balance, mobility, and agility is by USING your body. Anyway, enjoy the paper, and leave your thoughts about it in the comments, below...