Exercise - July 2026: Footwear for Walking — Supportive Shoes, Barefoot Shoes and Choosing What Works for You
- 13 hours ago
- 15 min read
Author: Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.
Length: 15 minute read
Category: Exercise, Walking, Footwear, Heart Health, Cardiac Rehabilitation
Introduction
Footwear matters more than most people realise.
The shoes you wear can affect how your feet contact the ground, how stable you feel, how your toes move, how your ankles work, and how load travels through your knees, hips and lower back.
For some people, a soft supportive trainer is exactly right.
For others, a firmer walking shoe, wider toe box, specialist footwear, or barefoot-style shoe may be more appropriate.
There is no single “best shoe” for everyone.
The right footwear depends on:
your foot shape
your walking pattern
your balance
your health conditions
your injury history
your walking surface
your exercise goals
your comfort
how your body responds
This guide explains how to think about footwear practically, including when supportive shoes may be best, when barefoot shoes may be worth exploring, and how to transition safely if you choose to try them.
“Give a person the right shoes, and they can walk the world.”
Why footwear matters
Walking is repetitive.
A short walk may involve thousands of steps. That means small footwear differences can add up over time.
Footwear can influence:
comfort
balance
step length
foot strike
toe position
ankle movement
calf and Achilles load
knee comfort
hip and lower-back comfort
confidence
risk of rubbing, blisters or pressure areas
A shoe does not need to be perfect.
But it does need to be appropriate for the person wearing it.
The basic footwear checklist
A useful walking shoe should usually provide:
enough room for your toes
a secure fit around the heel and midfoot
adjustable fastening, such as laces, straps or Velcro
suitable grip for the surface
comfort from the first wear
no rubbing, slipping, pinching or pressure points
enough cushioning for your needs
enough stability for your confidence
enough flexibility to move naturally
enough depth if you use insoles or orthotics
A good question is:
Does this shoe help me walk comfortably, safely and consistently?
That matters more than the brand, trend or price.
Fit comes first
Before thinking about cushioning, barefoot shoes, arch support or performance features, get the fit right.
Check:
Is there space around the toes?
Is the shoe wide enough?
Is it deep enough?
Does the heel slip?
Does the shoe rub anywhere?
Can you fasten it securely?
Does it feel comfortable after walking around?
Do both shoes fit? One foot is often slightly bigger.
A simple rule:
If it rubs in the shop or around the house, it will probably rub more on a walk.
Try shoes later in the day if your feet tend to swell. Wear the socks you normally walk in. Walk around properly before deciding.
What footwear is correct for different situations?
The “right” shoe changes depending on what you are doing.
1. Everyday walking
For regular walking, most people need something comfortable, stable and practical.
Look for:
comfortable cushioning
secure fastening
good heel fit
space for toes
enough grip
no rubbing
not too heavy
suitable support for your foot shape
This does not need to be a specialist walking boot. A good trainer or walking shoe may be enough.
2. Longer walks
For longer walks, comfort and fit become even more important.
Look for:
proven comfort over distance
breathable upper
good grip
suitable cushioning
enough width if your feet swell
socks that reduce rubbing
shoes already broken in
Do not test brand new shoes on a long walk.
Build them in gradually.
3. Uneven ground, countryside walks or wet surfaces
If the surface is uneven, muddy or slippery, grip and stability matter more.
Look for:
stronger outsole grip
more secure heel and midfoot hold
enough sole protection from stones
water-resistant features if needed
ankle support only if it helps you feel safer
A barefoot-style shoe may feel too thin or exposed on rough terrain unless you are already adapted and the shoe is designed for trail use.
4. Gym or exercise classes
For exercise sessions, the best shoe depends on the session.
For circuits, balance work, strength and low-impact cardio, many people do well with a stable trainer that allows good contact with the floor.
Look for:
flat, stable base
good grip
secure fit
not too soft or wobbly
enough room at the toes
comfort when stepping, squatting and balancing
Very thick, soft running shoes can sometimes feel unstable during balance or side-to-side exercises.
That does not mean they are bad shoes. It means they may not be ideal for every activity.
5. Running
Running places more load through the body than walking.
If you run, the footwear decision becomes more specific.
Some people prefer cushioned running shoes. Some prefer lower-drop or minimalist running shoes.
Some need gait assessment, strength work, or a gradual transition plan.
If you have a history of injury, Achilles pain, plantar fasciitis, knee pain, hip pain, diabetes-related foot concerns, or balance issues, get advice before making a major footwear change for running.
6. Standing for long periods
If you stand for long periods, such as at work or volunteering, cushioning and support may matter more than ground feel.
Look for:
comfort over several hours
enough cushioning
secure fastening
stable base
shock absorption
adequate width
no hard seams or pressure areas
Barefoot shoes may suit some people, but they can feel too demanding if you are on hard floors all day and not adapted.
7. Balance concerns or falls risk
If you feel unsteady, footwear should prioritise safety.
Look for:
secure fastening
firm heel hold
good grip
low heel
stable sole
no loose slippers
no backless footwear for longer walking
no shoes that slide around on the foot
Very soft, unstable or poorly fitting footwear can increase risk.
If balance is a concern, function matters more than fashion.
8. Diabetes, neuropathy or poor circulation
This needs extra care.
If you have diabetes with reduced sensation, neuropathy, peripheral artery disease, a history of ulcers, poor circulation, or specialist footwear needs, do not experiment casually with thin or barefoot-style shoes.
Foot protection matters.
You may not feel rubbing, pressure, heat, stones, cuts or blisters early enough.
Prioritise:
professional foot screening
proper fitting
suitable depth and width
protective uppers
no internal seams causing pressure
secure fastening
checking feet after wearing shoes
advice from podiatry if you are at increased risk
For some people, prescribed insoles, orthotics or specialist footwear are essential.
Conscious Walking and regular walking can still be useful, but footwear should be chosen with safety first.
“The foot is a masterpiece of engineering and a work of art.” — Leonardo da Vinci
Supportive shoes: when they may be best
Supportive shoes are often useful when someone needs more protection, stability or cushioning.
They may be appropriate if you:
are new to walking
feel unsteady
walk on hard surfaces
have foot pain
have arthritis
have a history of plantar fasciitis
have Achilles irritation
use orthotics
have diabetes-related foot risk
are recovering from injury
stand for long periods
feel better with cushioning
Supportive does not have to mean bulky.
A good supportive shoe should still fit well, allow natural movement where appropriate, and not squeeze the toes.
Minimalist and barefoot shoes: what are they?
Barefoot shoes are designed to let the foot move more naturally than conventional shoes.
They usually have:
a wide toe box
thin sole
flexible construction
little or no heel-to-toe drop
less arch support
more ground feel
less cushioning
Minimalist shoes sit on a spectrum. Some are very close to barefoot. Others are simply lighter, flatter or more flexible than traditional trainers.
One well-known example is Vivobarefoot. Vivobarefoot describes its shoes as wide, thin and flexible, designed to support natural foot movement and ground feel.
This is not a requirement and not the only option.
It is one example of barefoot-style footwear.
Why people like barefoot shoes
People often choose barefoot shoes because they want:
more toe space
better ground feel
less shoe interference
more natural foot movement
stronger feet
improved awareness of foot placement
a flatter, more stable feel for strength training
better connection to the ground during walking
For Conscious Walking, barefoot shoes can be interesting because they give more sensory feedback.
You may notice:
whether one foot lands heavier
whether your stride is too long
how your toes spread
whether your steps are quiet or heavy
how your balance responds
whether your calves are working harder
how the ground surface feels
That feedback can be useful.
But more feedback also means more demand.
Barefoot shoes are not magic
This is the most important point.
Barefoot shoes are not automatically better.
They are different.
When you move from a cushioned, supportive or raised-heel shoe into a thin, flexible, zero-drop shoe, your body has to adapt.
The shoe is doing less.
Your foot, ankle, calf and lower limb may need to do more.
That can be positive if introduced gradually.
It can be too much if rushed.
What changes when you wear barefoot shoes?
Barefoot shoes can change loading through:
toes
arches
plantar fascia
foot muscles
ankle stabilisers
calves
Achilles tendon
shins
knees
hips
lower back
Some people naturally shorten their stride and land more quietly.
Some feel more stable because the shoe has a wider toe box and lower stack height.
Some feel calf tightness, arch fatigue or Achilles discomfort because tissues are working harder than usual.
None of these responses are surprising.
They are signs that the body is adapting to a different loading environment.
Barefoot shoes and foot strength
There is some evidence that regular use of minimalist footwear can increase foot strength and muscle size.
That makes sense.
If the shoe provides less support and allows more movement, the foot may need to work more.
But strength adaptation takes time.
You would not start heavy squats after years away from the gym and expect your body to be fine.
The same logic applies to feet.
If your feet have spent years in cushioned, narrow, supportive or raised-heel footwear, they may need time to adapt to a shoe that asks more of them.
Who might benefit from trying barefoot shoes?
Barefoot-style shoes may be worth exploring if you:
have healthy feet
have no major foot-risk conditions
want more ground feel
want more toe space
are interested in foot strength
walk short distances first
are willing to transition slowly
can monitor symptoms honestly
do not rely on orthotics or specialist footwear
feel stable in lower-profile shoes
They may also be useful for some strength training, because a flatter shoe can give a more stable base.
However, this still depends on the person, the exercise, and their lower-limb capacity.
Who should be cautious or avoid barefoot shoes?
Barefoot shoes are not suitable for everyone.
Be cautious and seek advice first if you have:
diabetes with reduced foot sensation
peripheral neuropathy
peripheral artery disease
poor circulation
previous foot ulcer
significant balance problems
high falls risk
severe arthritis in the foot, ankle, knee or hip
current plantar fasciitis
Achilles pain
shin splints
stress fracture history
recent lower-limb injury
recent surgery
foot deformity requiring specialist shoes
prescribed orthotics you rely on
specialist footwear needs
unexplained foot pain
For these groups, protection, cushioning, stability and clinical advice may matter more than ground feel.
Barefoot-style shoes may be inappropriate or need very careful professional guidance.
The barefoot transition problem
The biggest mistake is doing too much too soon.
People often buy barefoot shoes and immediately use them for:
long walks
full workdays
gym sessions
running
hills
holidays
uneven terrain
daily wear
That is a lot of new load.
Symptoms may appear in the:
calves
Achilles tendon
arches
plantar fascia
metatarsals
shins
knees
hips
lower back
A better approach is to treat barefoot shoes like a new exercise programme.
Start small.
Build slowly.
Watch your response.
A safe barefoot shoe transition plan
This is a conservative plan for people who are suitable to try barefoot-style footwear.
Stage 1: Around the house
For 1–2 weeks:
wear them indoors for 10–20 minutes
walk on safe, flat surfaces
avoid long standing
notice foot fatigue
check for rubbing or pressure
Ask:
Do my feet feel comfortable after?
Stage 2: Short outdoor walks
For weeks 2–4:
use them for 5–10 minute easy walks
choose flat, familiar routes
avoid hills
avoid uneven ground
avoid speed
keep steps short and quiet
Ask:
Do my calves, arches or Achilles feel okay the next day?
Stage 3: Conscious Walking practice
For weeks 4–6:
use them for short Conscious Walks
focus on posture, quiet feet and shorter stride
keep effort easy
avoid chasing step counts
alternate with your normal shoes
Ask:
Do they help me notice my gait without increasing symptoms?
Stage 4: Gradual exposure
After 6 weeks onwards:
increase time slowly
avoid changing distance, speed, terrain and footwear all at once
keep some walks in your usual shoes
reduce use if symptoms build
A useful rule:
Change one variable at a time.
Do not change your shoes, double your distance, add hills and walk faster in the same week.
Lower-limb adaptation: what to expect
Some early sensations may be normal, especially if mild and short-lived:
foot muscles working
mild calf awareness
feeling the ground more
slower walking pace
needing shorter steps
feeling more mentally engaged
But these are warning signs to reduce or stop:
sharp pain
Achilles pain
plantar heel pain
persistent arch pain
shin pain
limping
swelling
pain that worsens each walk
symptoms that last into the next day or longer
Adaptation should feel gradual.
It should not feel like you are constantly irritating tissues.
Foot strength exercises to support transition
If you want to try barefoot-style shoes, it can help to build foot and lower-limb strength alongside the transition.
Try:
1. Toe spreads
Spread your toes gently without gripping.
Hold for 3–5 seconds.
Repeat 5–10 times.
2. Short foot exercise
Gently draw the ball of your foot towards your heel without curling your toes.
Hold 3–5 seconds.
Repeat 5–8 times.
3. Calf raises
Hold a chair or wall.
Rise up onto your toes slowly.
Lower under control.
Start with 8–10 repetitions.
4. Toe raises
Stand holding support.
Lift the front of your feet while keeping heels down.
Repeat 8–10 times.
5. Supported single-leg balance
Hold a chair or wall.
Stand on one leg for 10–20 seconds.
Repeat both sides.
Do not do these aggressively.
The aim is to prepare the foot and lower limb, not overload them.
“Slow is smooth, and smooth is fast.”
Barefoot shoes for strength training
Barefoot-style shoes can work well for some strength training because they often provide:
a flat base
good ground feel
room for toe spread
less compression under load
better awareness of balance
They may suit exercises such as:
squats
deadlifts
step-ups
balance drills
low-impact strength circuits
They may be less suitable for:
high-impact jumping
long treadmill sessions
fast changes of direction
people needing more cushioning or support
anyone with pain or instability
Again, the question is not:
Are barefoot shoes good?
The better question is:
Are they appropriate for this person, this activity and this stage of adaptation?
Barefoot shoes for walking
For walking, barefoot shoes may encourage:
shorter stride
quieter steps
more ground awareness
more foot movement
more calf and foot involvement
That can be useful.
But if someone is used to thick cushioned shoes, they may initially feel exposed, slow, or fatigued.
Start with short, easy walks.
Keep the first goal simple:
Can I walk comfortably in them today and feel okay tomorrow?
Barefoot shoes and cardiac rehab
For people attending cardiac rehab or Phase 4-style exercise, footwear should support safety and confidence first.
Barefoot-style shoes are not necessary for cardiac rehab.
They may be suitable for some people, especially for low-impact strength or short walking practice, but they are not the default recommendation for everyone.
If you are rebuilding after a cardiac event, surgery, hospital stay or long period of inactivity, start with the footwear that helps you feel most stable and confident.
You can explore barefoot-style shoes later if appropriate.
Footwear and Conscious Walking
Footwear links well with Conscious Walking because it changes the feedback you receive from the ground.
On a Conscious Walk, notice:
Do I feel stable?
Do my toes feel cramped or free?
Does one shoe rub?
Do my steps sound heavy?
Does cushioning make me feel better or disconnected?
Does a thinner sole improve awareness or irritate my calves?
Does my stride change?
Do my hips or back feel different?
This helps you choose footwear based on evidence from your own body, not just marketing.
Common footwear mistakes
Mistake 1: Choosing fashion over function
Shoes that look good but rub, slip or squeeze your toes are not good walking shoes.
Mistake 2: Using worn-out shoes
Old shoes may lose cushioning, grip and structure.
If the sole is worn unevenly or the shoe feels collapsed, it may be time to replace it.
Mistake 3: Changing too much at once
New shoes, longer distance, hills and faster pace is too much change in one go.
Mistake 4: Ignoring foot pain
Pain is not something to “wear in” if it is worsening.
Mistake 5: Thinking barefoot shoes fix everything
They do not.
They are a tool.
They need the right person, right timing and right progression.
Mistake 6: Assuming support is bad
Support is not bad.
Some people need support.
The goal is not to be extreme. The goal is to choose what helps you move safely and consistently.
A simple footwear decision guide
Choose supportive footwear if:
you feel unsteady
you walk longer distances
you have foot pain
you have diabetes-related foot risk
you use orthotics
you stand for long periods
you walk on hard surfaces
you are returning after injury
you feel better with cushioning
Consider minimalist or barefoot-style footwear if:
your feet are healthy
you want more ground feel
you want more toe room
you can transition slowly
you are not currently injured
you feel stable in them
you are happy to reduce distance at first
you can monitor symptoms
Seek professional advice if:
you have diabetes with neuropathy
you have poor circulation
you have a history of ulcers
you have recurring injuries
you have significant balance issues
you have unexplained pain
you use prescribed orthotics
you are unsure what is safe
Your 7-day footwear check
For one week, pay attention to your shoes.
After each walk or session, ask:
Did my shoes feel comfortable?
Did they rub anywhere?
Did I feel stable?
Did I feel supported?
Did I feel disconnected from the ground?
Did my feet, knees, hips or back feel different?
Did I recover well?
Would I choose these shoes again for this activity?
This simple check can tell you a lot.
SMART challenges
Short-term SMART challenge: 7-day footwear awareness check
Specific: After each walk or exercise session this week, record how your footwear felt.
Measurable: Complete at least 4 footwear notes.
Achievable: Each note should take less than 1 minute.
Relevant: Helps you understand whether your shoes support comfort, stability and confidence.
Time-bound: Complete within 7 days.
Long-term SMART challenge: 4-week footwear upgrade
Specific: Over 4 weeks, review your current walking shoes, check fit, test comfort, and make one footwear improvement if needed.
Measurable: Complete a shoe check, one walking test, and one decision.
Achievable: This could be as simple as changing socks, replacing worn shoes, adding laces properly, or getting advice.
Relevant: Better footwear can support safer, more comfortable walking.
Time-bound: Complete within 4 weeks.
Optional barefoot transition challenge
Only try this if barefoot-style shoes are appropriate for you.
Specific: Use barefoot-style shoes for 5–10 minutes of easy walking once or twice per week.
Measurable: Complete 4 short exposures over 2 weeks.
Achievable: Use a flat, familiar route and keep the pace easy.
Relevant: Helps your feet and lower limbs adapt gradually.
Time-bound: Complete over 2 weeks, then review symptoms.
How My Movement Medicine can help
How My Movement Medicine can help
If you want support with getting moving in a healthy, and sustainable way, here are a few simple options.
Phase 4 cardiac rehab C.I.C. group sessions (in-person and online): safe pacing, clear progressions, in a supportive environment
Confidence with intensity: learn to use the talk test and Borg RPE so exercise feels safe and doable
Trying a new activity? Approach it the right way with some support from our Activity Specific Guides:
Frequently asked questions
Are barefoot shoes better?
Not automatically.
They may help some people improve ground feel, foot awareness and foot strength, but they can also increase load through the foot, calf and Achilles. They should be introduced gradually.
Are supportive shoes bad?
No.
Supportive shoes can be very useful, especially for people who need comfort, cushioning, stability, orthotics, protection or confidence.
Can barefoot shoes help foot strength?
They may help some people strengthen foot muscles over time, but this depends on the person, the shoe, the dose and how gradually they transition.
Can I wear barefoot shoes all day?
Not at first.
If you are new to them, start with short periods and build gradually. Wearing them all day immediately is one of the most common mistakes.
Should people with diabetes wear barefoot shoes?
People with diabetes, especially if they have reduced sensation, neuropathy, poor circulation or previous foot ulcers, should seek professional advice before trying barefoot-style shoes. Protection and proper fit are usually the priority.
What shoes should I wear for cardiac rehab?
Wear shoes that feel safe, comfortable, secure and suitable for exercise. For many people, this means supportive trainers with good grip and enough room at the toes.
How do I know if shoes are wrong for me?
Red flags include rubbing, blisters, pressure areas, slipping, pain, numbness, instability, worsening symptoms or feeling less confident when walking.
Should I buy Vivobarefoot shoes?
Vivobarefoot is one example of barefoot-style footwear. They may suit some people, but they are not essential. Choose based on your body, your goals, your risk factors and how gradually you can adapt.
Recommended books
Whole Body Barefoot — Katy Bowman
A practical guide to foot function, barefoot movement and transitioning towards more natural foot use.
Built to Move — Kelly Starrett and Juliet Starrett
A useful book on maintaining mobility, strength and physical capacity for everyday life.
In Praise of Walking — Shane O’Mara
A science-informed look at walking, the body, the brain and why walking matters.
References and useful sources to link
NHS: Walking for health
NHS podiatry footwear advice
NHS diabetes foot-care and footwear advice
Vivobarefoot: barefoot shoes, wide, thin and flexible footwear
Curtis R, et al. Daily activity in minimal footwear increases foot strength. Scientific Reports. 2021.
Ridge ST, et al. Walking in minimalist shoes is effective for strengthening foot muscles. Medicine & Science in Sports & Exercise. 2019.
Warne JP, et al. Transitioning to Minimal Footwear: a Systematic Review of Methods and Future Clinical Recommendations. Sports Medicine - Open. 2017.
Perkins KP, Hanney WJ, Rothschild CE. The Risks and Benefits of Running Barefoot or in Minimalist Shoes. Sports Health. 2014.
Summary
The best footwear is not the same for everyone.
Some people need supportive shoes.
Some need specialist footwear.
Some may benefit from more flexible, minimalist or barefoot-style shoes.
Some should avoid barefoot shoes altogether unless advised otherwise.
The aim is not to follow a trend.
The aim is to choose footwear that helps you walk safely, comfortably and consistently.
Barefoot shoes can be a useful tool for some people, especially when introduced gradually. They may improve ground feel and foot awareness, and they may help foot strength over time.
But they also change the loading environment.
So start small, listen to your body, and choose the shoe that supports your health, not just the shoe that sounds most impressive.
This health guide was written by Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.
Comments