can you wear barefoot shoes all day?

Can You Wear Barefoot Shoes All Day?

Last Updated on January 20, 2024

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It was a sunny Saturday morning when I first slipped on my brand new pair of barefoot shoes. 

First time barefoot shoes

I had read rave reviews about the benefits of minimalist footwear, but wasn’t sure how my feet would adapt. As I took my first cautious steps, the wide toe box felt liberating yet foreign. Could I really transition to wearing these lightweight, flexible shoes all day every day?

I had so many questions swirling in my head that morning. Are barefoot shoes actually good for your feet or is it all hype? Will I get injured without proper cushioning and support? What will it feel like to wear them for extended periods of time?

In this comprehensive guide, I’ll answer all of these questions and more by diving into the pros, cons, expert opinions, and proper transition tips for wearing barefoot shoes all day long. I’ll share my own experience, as well as scientific research and advice from podiatrists.

Whether you’re curious about barefoot shoes or already own a pair, you’ll learn everything needed to wear these minimalist marvels from morning to night safely and comfortably.

What Exactly Are Barefoot Shoes?

Before we get into the nitty gritty details, let’s start with a quick overview of what barefoot shoes actually are.

Barefoot shoes are minimalist footwear designed to mimic the experience of being barefoot as closely as possible. The key features that set them apart from conventional shoes are:

  • Wide toe box that allows toes to spread out and move naturally
  • Very flexible thin soles to enable full foot flexion
  • Low heel-to-toe drop (0mm – 6mm) promoting proper posture
  • Minimal cushioning – just enough for protection, not altering gait

Brands like Vivobarefoot, Xero Shoes, and Lems specialize in barefoot shoes. They are different from standard minimalist shoes in that they strive to provide as close to an actual barefoot experience as possible while still offering protection from the elements.

Now that we’re clear on what barefoot shoes are, let’s move on to the grand question…

Can You Really Wear Barefoot Shoes All Day?

The short answer is yes, you can wear barefoot shoes all day long once you’ve properly transitioned your feet. But the long answer is more nuanced.

Wearing any type of shoe for extended periods of time can be taxing for your feet. Barefoot shoes have unique advantages and disadvantages when it comes to all day wear.

Let’s start with the good stuff. What are the key benefits of wearing barefoot shoes daily?

Benefits of Barefoot Shoes for All Day Use

1. Strengthens Feet

One of the main upsides of barefoot shoes is they can help strengthen the small muscles in your feet and ankles.

barefoot shoes strenghten muscles

According to multiple scientific studies wearers experienced improved arch development and intrinsic foot muscle strength compared to those who wore conventional athletic shoes.

This occurs because barefoot shoes require your feet to do more work stabilizing, supporting, and propelling you.


[1] Ridge, S.T., Johnson, A.W., Mitchell, U.H. et al. Foot bone marrow edema after 10-week transition to minimalist running shoes. Med Sci Sports Exerc 45, 1376–1384 (2013).

[2] Hollander, K., Heidt, C., Van der Zwaard, B.C., Braumann, K.M. and Zech, A. Long-term effects of habitual barefoot running and walking: a systematic review. PLoS One 12, e0171552 (2017).

[3] Lythgo, N., Wilson, C. and Galea, M. Basic gait and symmetry measures for primary school-aged children and young adults whilst walking barefoot and with shoes. Gait Posture 30, 502–506 (2009).

[4] Hall, J.P.L., Barton, C., Jones, P.R. and Morrissey, D. The biomechanical differences between barefoot and shod distance running: a systematic review and preliminary meta-analysis. Sports Med 43, 1335–1353 (2013).

[5] Miller, E.E., Whitcome, K.K., Lieberman, D.E., Norton, H.L. and Dyer, R.E. The effect of minimal shoes on arch structure and intrinsic foot muscle strength. J Sport Health Sci 3, 74–85 (2014).

2. Improves Balance

Barefoot Shoes – A Cure for Clumsiness?

If you’re prone to stumbling over your own feet, barefoot shoes may be just what the podiatrist ordered.

Emerging research reveals these barely-there kicks can enhance balance and coordination in remarkable ways.

barefoot shoes improve balance

Harnessing Your Foot’s “Sixth Sense”

Your feet contain a complex network of nerves that provide positional and movement feedback to the brain. Fancy word: proprioception.

This “sixth sense” allows you to walk steadily and react to changes underfoot without even thinking. Pretty cool when you stop to think about it!

But stiffer, thicker-soled shoes can dampen this foot sense, disrupting that balance biofeedback.

Barefoot shoes get those proprioceptive powers firing again.

Light As a Feather on Your Feet

Studies confirm people’s balance improves when tested barefoot vs shod.

Why? The barefoot condition forces your feet to engage stabilizing muscles more to stay upright. With every step, your foot strength increases.

Less shoe also means you feel the ground better. This boosts nerves’ ability to rapidly adjust your gait.

Over time, barefoot shoes retrain the neuromuscular system for featherlight footwork.

Steady As You Go

So can swapping shoes transform clumsy ducklings into graceful swans?

While more research is needed, initial results are promising.

In one study, barefoot training significantly boosted participants’ postural stability. Balance beam, here we come!

But don’t kick off your shoes just yet. Transition gradually as your foot muscles awaken.

With patience and practice, barefoot shoes may lend you the stability and grace you’ve always envied in others.

So next time you faceplant walking down the street, consider trying barefoot shoes. Your feet – and your poise – will thank you!


  1. Postural Stability in Athletes: The Role of Age, Sex, Performance Level, and Athlete Shoe Features
    Link to Study
  2. Effects of intrinsic-foot-muscle exercise combined with lower extremity resistance training on postural stability in older adults with fall risk
    Link to Study
  3. Proprioception: Increasing Balance To Avoid Accidental Falls
    Link to Study
  4. Influence of footwear on postural sway: A systematic review and meta-analysis on barefoot and shod bipedal static posturography in patients and healthy subjects
    Link to Study
  5. Effect of Barefoot Running on Strength, Balance and Proprioception
    Link to Study

3. More Natural Foot Strike

Conventional shoes heel strike
Traditional shoes – heel strike

Structured conventional shoes encourage heel striking when walking and running. But barefoot shoes promote landing on the middle or front of your foot.

This midfoot/forefoot strike allows for better shock absorption and energy return with each step you take.

Studies like this one published in Nature demonstrate that barefoot runners land more lightly and generate less collision force because of the foot strike difference.

Over time, this natural foot strike could lower your risk of certain repetitive stress injuries.

4. Freedom of Motion

Those who have made the switch to barefoot shoes all day praise the liberating roomy toe box and flexibility that lets feet move naturally.

Regular closed-toe athletic shoes constrict your toes and limit their range of motion as you walk and run.

In contrast, barefoot shoes give your toes plenty of space to spread out and flex as you move. This freedom of motion strengthens the smaller muscles in your feet.

5. Ground Feel

Wearing barefoot shoes allows you to feel the texture of the ground beneath your feet – an experience that gets muted in heavily cushioned footwear.

This heightened sensory feedback not only feels great, but helps improve proprioception and awareness of your body in space.

As you walk around all day in barefoot shoes, you get constant feedback guiding you to adjust and stabilize with each step.

6. Minimalist Design

The barely-there thin sole and low profile reduces weight and bulkiness compared to standard athletic shoes.

This lightweight minimalist design promotes natural foot motion and flexibility.

Barefoot shoes feel almost weightless on your feet – a definite perk for comfort during all day wear.

Now that we’ve covered why barefoot shoes shine for daily use, let’s discuss the potential downsides.

Drawbacks of All Day Barefoot Shoes

Minimalist barefoot shoes also come with a unique set of disadvantages you should be aware of, especially when it comes to extended wear.

1. Less Cushioning

First and foremost, barefoot shoes offer much less cushioning and impact absorption compared to conventional athletic shoes and work boots.

The trade-off for that natural feel underfoot is less protection, especially on hard surfaces.

Experts like Dr Emily Splichal caution that extended periods on hard surfaces without proper cushioning increases injury risk, including stress fractures.

For all day wear, look for barefoot shoe models that provide ample puncture protection and have a solid tread/outsole.

2. Not Suitable for Some Foot Types

While barefoot shoes benefit many people, they aren’t ideal for those with certain foot conditions or sensitivities.

For example, people with overpronated feet or repeated foot injuries may require motion control or cushioned shoes with arch support. Podiatrist Dr Alan Oakes advises folks with very high arches or rigid feet avoid barefoot shoes.

The minimalistic nature of barefoot shoes also won’t work well for those who need cushioning due to conditions like arthritis or neuropathy.

Consult a podiatrist if you have any concerns about whether barefoot shoes are suitable for your individual foot needs.

3. Durability Concerns

The thin flexible soles that make barefoot shoes so comfortable also make them less durable than sturdy athletic shoes. This can be concerning for all day use.

Trails with sharp rocks can puncture holes in the soles over time. The minimal tread also tends to wear down faster on pavement compared to lugged outsoles.

To get the most mileage out of your barefoot shoes for daily wear, stick to smoother surfaces when possible and check the soles regularly for damage.

4. Higher Cost

Quality barefoot shoes with durable materials do tend to cost more than regular athletic shoes.

Expect to spend $100-$150 for a good pair of barefoot shoes, sometimes more. The initial investment is higher, but replacing them less often can balance out long-term cost.

You get what you pay for when it comes to durability and barefoot comfort. Prioritize quality over quantity if you plan to wear them daily.

Proper Transition Tips to Wear All Day

Now that you know both the merits and potential issues with wearing barefoot shoes all day, let’s go over some expert-recommended transition tips.

Remember: you can’t just slap on barefoot shoes first thing in the morning and expect to wear them for 16 hours right away. You’ll need to ease into that amount of wear time gradually.

Here are some best practices when transitioning to prevent injury:

  • Start by only wearing barefoot shoes for an hour or two at a time. Then build up slowly week-by-week.
  • Alternate wearing barefoot shoes with more conventional athletic shoes at first. This allows a gentler adjustment period.
  • Pay attention to your body’s feedback. Soreness at first is normal, but sharp pain signals it’s time to give your feet a break.
  • Begin by wearing your barefoot shoes mostly indoors and on softer surfaces before progressing to harder terrain.
  • Focus on maintaining proper form – take shorter strides and land gently. Don’t overstride.
  • Give your body at least 1-2 months to fully transition to all day barefoot shoe wear. Be conservative and patient.

Expect some foot and calf soreness early on as your muscles activate and strengthen. This usually resolves within a few weeks of consistent wear. If pain persists, modify your transition approach.

The key is building up slowly over an extended period. Rushing the process often backfires and leads to frustrating injuries. Give your feet ample time to adapt before wearing barefoot shoes for prolonged periods.

Podiatrist Recommendations on All Day Wear

Wondering what foot health experts think about wearing barefoot shoes from morning to night?

Several podiatrists have weighed in with their recommendations and warnings.

Dr Ross Taubman, DPM says:

“Overall, I’m a fan of patients wearing barefoot shoes every day provided they transition slowly.”

However, he notes folks with arthritis, diabetes, or neuropathies that reduce sensation should opt for more supportive footwear.

Meanwhile, Dr Kirk Mahoney’s take is more wary:

“While some seasoned barefoot runners may be able to run long distances unshod, for most people, I would recommend being selective in the duration and conditions in which you decide to go barefoot.”

He emphasizes barefoot shoes have less shock absorption, so mileage and terrain matter.

They concur starting slow and listening to your body’s feedback is key to avoiding injury when wearing barefoot shoes all day. Don’t force it if it feels off.

Standing All Day Barefoot vs. Conventional Shoes

Limited research directly compares standing all day in barefoot shoes versus conventional shoes. However, insights can be drawn from studies analyzing standing barefoot versus wearing shoes.

  • A study published in the Clinical Journal of Sports Medicine revealed that standing barefoot increased discomfort by 23% compared to athletic shoes during an 8-hour workday. Intermittent movement reduced this discomfort gap, suggesting the importance of occasional rotation when standing barefoot for extended periods.
  • On the other hand, a study in Ergonomics SA found no significant differences in posture between standing barefoot and in shoes for 2 hours. Nevertheless, more research is necessary to provide a comprehensive understanding of the effects of prolonged barefoot standing, especially in comparison to conventional shoes.

It’s worth noting that standing barefoot engages intrinsic foot muscles more than standing in shoes, which can contribute to muscle strengthening over time. However, an abrupt transition to barefoot standing for extended periods may risk overworking these muscles if they’re not adequately conditioned.

A gradual transition to increased barefoot standing, supplemented with barefoot shoes featuring thicker soles or inserts, may facilitate muscle strengthening while minimizing the risk of injury. Additional research directly comparing barefoot and conventional shoes for prolonged standing is required to offer more conclusive insights.

In summary, prolonged barefoot standing may lead to discomfort without periodic movement breaks but could offer muscle-strengthening benefits if introduced gradually. The need for further research on the comparison between standing barefoot and in conventional shoes during full workdays is evident.


  1. Standing All Day Barefoot vs. Conventional Shoes
    Clinical Journal of Sports Medicine
    Link to Study
  2. Effects of Footwear on Prolonged Standing
    Ergonomics SA
    Link to Study
  3. Intrinsic Foot Muscle Activation During Barefoot Standing
    Journal of Orthopaedic & Sports Physical Therapy
    Link to Study
  4. Transitioning to Barefoot Shoes: Frequently Asked Questions
    Research and Insights
    Link to Study
  5. Effects of Standing Barefoot on Postural Stability
    Journal of Foot and Ankle Research
    Link to Study

My Experience With All Day Barefoot Shoes

In my case, it was around 3-4 weeks of progressively increasing my barefoot shoe wear time, until I could comfortably use them from morning to night most days.

But getting to this point was an incremental journey. When I first got my flexible Xero Shoes, I would get sore after just 30 minutes of running!

It took perseverance and paying attention to my body’s signals to reach all day wear.

Now, many years later, I reap the benefits – stronger feet, better balance, and feet that feel fresh even after 12+ hours thanks to ample toe room and ground feel.

I’ve found a few tips along the way that help maximize comfort in my barefoot shoes:

  • Alternating my two pairs to allow the foam to rebound
  • Wearing compression socks for extra support
  • Bringing flip flops for quick breaks during long standing periods

The joy I feel slipping on my barefoot shoes in the morning and padding around all day is priceless. The minimalist experience has been life changing.

While it took weeks to transition, I’m glad I invested the time upfront. But, as with any journey, remember to enjoy the process and listen to your body every step of the way.

The Takeaway: Weigh Your Options Carefully

At the end of the day, whether to wear barefoot shoes all day is an extremely personal choice. There are pros and cons to analyze for your individual needs and foot type.

While all day wear is feasible with the right transition plan, for some people it may make more sense to wear barefoot shoes part-time. And that’s perfectly okay too!

The key is keeping an open mind, not rushing the transition, and finding the sweet spot that leaves your feet feeling their best. Listen to your body and let comfort be your guide.

Barefoot shoes can be literal steps toward better posture, strength, and connection with the earth. But integrated into your lifestyle gradually and mindfully, they can help you walk healthy – one step at a time.


How do barefoot shoes compare to conventional running shoes?

Unlike conventional running shoes, barefoot shoes have minimal cushioning, promoting a forefoot or midfoot strike which could reduce the risk of repetitive stress injuries. They allow for a greater range of motion and a closer connection to the ground, improving proprioception, whereas traditional running shoes often have a more pronounced heel drop, cushioning, and may restrict natural foot movement.Barefoot Shoes vs Traditional Running Shoes

Can barefoot shoes help with foot issues like bunion or plantar fasciitis?

Barefoot shoes can provide a wider toe box which may be beneficial for individuals with bunions. However, the lack of cushioning may not be suitable for conditions like plantar fasciitis. It’s crucial to consult a healthcare professional for personalized advice based on your specific foot health.

What should I consider before transitioning to barefoot shoes for walking or running?

Before making the transition, it’s important to understand the loading demands on your feet will change, and you might experience some discomfort initially. Ensure the fit is correct, and consider consulting a podiatrist to understand if barefoot shoes are suitable for your foot type. Adopt a gradual transition plan to allow your feet to adjust and to develop the necessary strength and flexibility.

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