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Foot health research

Minimal Footwear Can Improve Foot Strength by 57.4%

Research suggests that regular use of barefoot-style or minimalist footwear can help improve foot strength, muscle size and arch function. One study found a 57.4% average increase in foot strength after six months of daily activity in minimal footwear, supporting the idea that the feet can become stronger when they are gradually asked to move and work more naturally.

What the research found

A 2021 study published in Scientific Reports investigated whether normal daily activity in minimal footwear could increase foot strength. Adults who were used to conventional footwear wore minimal footwear for six months, while a control group continued wearing their usual shoes.

The researchers found that foot strength increased by an average of 57.4% after six months of daily activity in minimal footwear. The study measured toe flexion strength, which reflects the ability of the foot and toes to generate force through the forefoot.

This does not mean everyone should suddenly switch to barefoot-style shoes full-time. It means the foot can respond and adapt when it is given more opportunity to move, flex, stabilise and work — but the transition needs to be gradual.

Research fact

  • Study: Daily activity in minimal footwear increases foot strength
  • Journal: Scientific Reports
  • Timeframe: 6 months
  • Result: 57.4% average increase in foot strength
  • Important note: The study focused on daily activity, not suddenly starting barefoot running

Why barefoot-style footwear may strengthen the feet

Minimalist footwear is generally designed to interfere less with natural foot movement. Compared with many conventional shoes, it is usually more flexible, lower to the ground, lighter, lower drop and less supportive through the arch and midfoot.

When the shoe does less of the work, the foot often has to do more. The toes may need to grip, spread and stabilise. The arch may need to control movement. The intrinsic foot muscles, calf muscles and lower leg may need to contribute more during walking and everyday activity.

Over time, this extra demand may help improve foot strength and muscle function. This is one reason a barefoot-style transition should be treated like strength training: the body needs time to adapt.

Stronger feet are not built by rushing. They are built by giving the feet the right amount of challenge, recovery and progression over time.

The Rehab Mechanics approach

Why a slow transition matters

A sudden switch to barefoot-style footwear can place more load through the feet, toes, calves, Achilles tendon and lower legs. This can feel positive for some people, but too much too soon may lead to soreness, fatigue or irritation.

Mild muscle fatigue can be normal when the feet are doing more work. However, sharp pain, bone pain, limping, symptoms that worsen over time, or soreness that does not settle within 24 to 48 hours are signs that you may need to reduce exposure and progress more slowly.

The goal is not to force the body into barefoot-style shoes overnight. The goal is to build enough foot strength, toe control, balance and lower leg capacity so the transition feels more comfortable and sustainable.

Toe control

Help the toes move and stabilise

Toe control exercises can help improve awareness, coordination and strength through the forefoot.

Foot strength

Build a stronger foundation

Strength work helps the foot become more prepared for walking, standing and daily activity with less external support.

Balance

Improve stability and ground awareness

Balance work helps the foot and lower leg respond to the ground with more control and confidence.

Calf capacity

Prepare the lower legs

Minimal footwear can increase demand on the calves and Achilles, so lower leg capacity should be progressed gradually.

How the Foot Strength for Barefoot Beginners Program can help

The Foot Strength for Barefoot Beginners Program is designed to help people transition toward barefoot-style footwear by gradually building foot strength, toe control, balance, calf capacity and lower leg tolerance.

Instead of jumping straight into full-time minimalist footwear, the program gives your feet a structured way to adapt. The exercises progress over time so your feet, toes, calves and lower legs can build capacity step by step.

What the program focuses on

  • Toe control: improve coordination and forefoot strength
  • Foot strength: build better support from the muscles of the feet
  • Balance: improve stability and connection with the ground
  • Calves and Achilles: prepare the lower legs for increased loading
  • Gradual exposure: reduce the risk of doing too much too soon

Start the Foot Strength for Barefoot Beginners Program

Follow a guided plan designed to help your feet adapt gradually to barefoot-style movement and minimalist footwear.

View Barefoot Beginners Program

A simple rule for getting started

Start small, listen to your symptoms and increase gradually. If your feet or calves feel tired but settle within a day or two, that may simply be a sign that your body is adapting. If symptoms build, linger or become painful, reduce your barefoot-style exposure and repeat the previous level before progressing.

Running in minimalist footwear should be progressed even more carefully than walking. If you are new to barefoot-style shoes, build walking tolerance and foot strength first before increasing running load.

This article is for general education only and should not replace personalised advice, diagnosis or treatment from a qualified healthcare professional. Seek professional advice if you have sharp pain, bone pain, numbness, tingling, swelling, limping, diabetes-related foot concerns, or symptoms that do not improve.

References

  1. Curtis R, Willems C, Paoletti P, D’Août K. Daily activity in minimal footwear increases foot strength. Scientific Reports. 2021;11:18648. Read the study
  2. Ridge ST, Olsen MT, Bruening DA, Jurgensmeier K, Griffin D, Davis IS, Johnson AW. Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles. Medicine & Science in Sports & Exercise. 2019;51(1):104-113. View on PubMed
  3. Xu J, Saliba SA, Jaffri AH. The Effects of Minimalist Shoes on Plantar Intrinsic Foot Muscle Size and Strength: A Systematic Review. International Journal of Sports Medicine. 2023;44(5):320-328. View on PubMed
  4. Fong Yan A, Quinlan S, Cheung RTH. Minimalist school shoes improve intrinsic foot muscle size, strength, and arch integrity among primary school students. Journal of Sports Sciences. 2024;42(12):1157-1163. Read the study
  5. Esculier JF, Dubois B, Dionne CE, Leblond J, Roy JS. A consensus definition and rating scale for minimalist shoes. Journal of Foot and Ankle Research. 2015;8:42. Read the study