Walking is a complex interaction between the nervous system, muscles, joints and sensory information from the ground. Because footwear sits directly between the foot and the walking surface, it can influence how the body moves and manages load.
Research comparing barefoot walking, minimalist footwear and conventional shoes shows that footwear is not biomechanically neutral. Shoe weight, flexibility, cushioning, heel height, fit and sole design can all affect walking gait.
For health professionals, this makes footwear an important consideration during gait assessment, rehabilitation and everyday movement advice.
Explore Bprimal’s barefoot and minimalist footwear.
What Is Walking Gait?
Walking gait describes the coordinated pattern used to move the body forwards while maintaining balance.
A gait cycle includes:
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Stance phase: the foot is in contact with the ground.
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Swing phase: the foot moves forwards for the next step.
Common gait measurements include walking speed, stride length, cadence, joint motion, plantar pressure, muscle activity and gait variability.
Footwear can influence many of these measurements, sometimes in ways that are not immediately visible.
What Conventional Shoes Change During Walking
A 2015 systematic review in Gait & Posture compared barefoot walking with walking in common footwear.
The review found that shoes can alter:
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Step and stride characteristics
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Joint movement
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Ground-reaction forces
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Plantar pressure
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Muscle activation
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Mechanical work through the lower limb
The exact effect differed between studies because shoe designs varied. However, the overall finding was clear: footwear changes the conditions under which walking occurs.
This does not mean every change is harmful. Some shoes are designed to reduce painful movement, redistribute pressure or provide stability. The important point is that footwear should be treated as an active movement variable rather than simply a protective covering.
Footwear Influences the Whole Lower Limb
A systematic review published in the Systematic Review of the Effect of Footwear found that footwear can influence movement and loading at the foot, ankle, knee and hip.
Because the lower limb functions as a linked system, changing motion at one joint may affect another.
A shoe may:
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Restrict forefoot bending
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Change ankle movement
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Redistribute joint loading
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Alter muscular demand
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Influence propulsion
These changes are not automatically positive or negative. Their relevance depends on the individual, their symptoms and the purpose of the footwear.
How Barefoot Shoes May Support Natural Walking
Barefoot shoes, also called minimalist shoes, are designed to provide protection while interfering less with the natural shape and movement of the foot.
Common features include:
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A wide, foot-shaped toe box
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A thin, flexible sole
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Low shoe weight
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Little or no heel-to-toe drop
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Minimal motion-control structure
A controlled laboratory study found that minimalist footwear reproduced several barefoot-like gait characteristics in healthy adults while still providing a protective layer.
More Room for Natural Foot Motion
Flexible footwear may allow the foot to bend and adapt to the ground rather than forcing it into a rigid movement pattern.
A wide toe box may also give the toes more room to spread during loading. This can reduce unnecessary compression and allow the forefoot to sit in a more natural position.
Wide footwear does not correct every foot condition, but it may be useful for people who experience discomfort in narrow or tapered shoes.
Explore Bprimal’s foot-health collection.
Greater Sensory Feedback
The sole of the foot provides the nervous system with information about pressure, texture, slope and body position.
A 2022 systematic review found that footwear can influence postural sway, although effects varied according to shoe design, population and testing method.
Thin-soled barefoot shoes may preserve more sensory information from the ground than thick or highly cushioned footwear. However, greater ground feel is not appropriate for everyone, particularly people with reduced protective sensation or a high risk of skin injury.
A Flat Platform
Most barefoot shoes use a zero-drop platform, meaning the heel and forefoot sit at approximately the same height.
This avoids artificial heel elevation and may allow the ankle to move through a more natural range during walking.
However, people who have worn elevated or highly cushioned shoes for many years may require time to adapt.
Barefoot Shoes Are Not a Universal Treatment
Barefoot shoes may change walking mechanics, but a biomechanical difference is not automatically a clinical benefit.
Current research does not support claiming that minimalist footwear:
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Prevents all injuries
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Corrects every gait pattern
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Treats every foot condition
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Is suitable for every person
The response to footwear depends on:
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Previous footwear habits
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Foot and ankle strength
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Joint mobility
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Tissue capacity
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Walking volume
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Age
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Pain history
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Sensory function
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The specific shoe design
Barefoot footwear should therefore be considered as one possible tool rather than a universal solution.
Transitioning Requires Time
A person who has spent years in stiff, cushioned or elevated footwear may not be ready to complete the same walking volume immediately in thin, flat shoes.
Changing footwear can increase demand on the:
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Calf muscles
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Achilles tendon
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Plantar tissues
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Metatarsals
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Intrinsic foot muscles
A gradual transition may include:
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Wearing barefoot shoes for short periods.
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Beginning with brief, comfortable walks.
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Alternating between current footwear and minimalist shoes.
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Increasing duration before adding hills, speed or distance.
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Monitoring symptoms over the following 24 to 48 hours.
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Reducing exposure if pain or persistent tenderness develops.
Read Bprimal’s transition guide: How to Transition to Barefoot Shoes Safely with Bprimal Australia
Footwear and Balance in Older Adults
Footwear selection becomes increasingly important when strength, sensation, joint mobility or balance confidence changes with age.
Research comparing barefoot, minimalist and standard footwear found that shoe condition altered gait and balance measures in healthy older adults.
Another study involving older women found that heel height, sole geometry and fit influenced balance-related outcomes.
A systematic review also identified high heels, slippery soles and poor fit as features that may compromise balance. Secure fastening and suitable grip may support safer everyday movement.
Practical Footwear Features for Older Adults
Useful features may include:
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Secure fastening
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Adequate toe-box width
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Minimal heel slippage
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A low, stable heel
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Suitable outsole grip
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Manageable shoe weight
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Appropriate protection for the environment
Some older adults may respond well to flexible minimalist shoes, while others may benefit from more stability or cushioning. Individual assessment remains essential.
Cushioning: Softer Is Not Always Better
A laboratory study examining sole hardness found that different sole materials altered plantar-pressure distribution and perceived comfort.
Softer cushioning may feel comfortable, but it does not automatically produce better biomechanics. Highly compliant soles may also affect stability and sensory input.
The most appropriate cushioning level depends on the individual, walking surface, symptoms and activity duration.
Why Shoe Flexibility Matters
A controlled laboratory study found that shoe flexibility influenced forefoot motion and lower-limb mechanics during walking.
A simple bend test can help assess how easily a shoe moves through the forefoot.
A flexible shoe will generally:
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Bend through the forefoot
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Twist to some degree
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Avoid excessive rigidity
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Move with rather than against the foot
Flexibility should still be considered alongside fit, grip, cushioning and the wearer’s clinical needs.
Why Gait-Testing Conditions Matter
Gait can appear different when a person is barefoot, wearing preferred footwear or using a standardised test shoe.
A 2023 study found that preferred shoes altered some lower-limb kinematics compared with barefoot testing.
When completing gait assessments, clinicians should document:
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Whether the person is barefoot or shod
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The shoe model or category
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Heel-to-toe drop
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Sole thickness and flexibility
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Use of orthoses
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Walking surface and speed
Repeat assessments should use consistent conditions wherever possible.
Clinical Takeaways
Current evidence supports several practical conclusions:
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Footwear can influence gait, balance, joint loading and muscle activity.
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Shoe design matters more than broad marketing categories.
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Barefoot shoes may preserve more barefoot-like movement in some people.
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Thin soles may improve sensory feedback, but are not appropriate for everyone.
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Wide toe boxes may reduce unnecessary compression of the forefoot.
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Zero-drop and flexible footwear may increase demand on the foot and lower leg.
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Transitioning should be gradual.
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Barefoot shoes should not be presented as a treatment for every gait or foot problem.
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Individual comfort, capacity and clinical needs remain central.
Final Perspective
Walking is shaped by the interaction between the body, the ground and the footwear between them.
Research shows that shoes can influence joint movement, force distribution, muscle demand, balance and sensory feedback. Barefoot shoes may help some people experience more natural foot motion through a wide toe box, flexible sole, low weight and flat platform.
However, less structure is not automatically better for every individual. The most appropriate footwear provides the right balance of movement freedom, protection, comfort and stability for the person wearing it.
For health professionals, the most useful question is not simply whether a shoe is minimalist or conventional.
It is:
How does this specific shoe affect this person’s movement, comfort and capacity?
Explore Bprimal’s barefoot and minimalist footwear.
Explore Bprimal’s foot-health courses.
