honestly, the biggest factor for me, found in most minimalist shoes, is the toebox. Giving my toes room to move helps a lot. Going back to "regular" shoes feels like my toes are being squeezed together.
I've worn barefoot shoes for just over a year now and the other day my feet got wet through the other day in a torrential downpour so I had to pop in to a high street store to buy a cheap pair of trainers and they felt so weird with my heel higher and my toes squashed I will never go back to regular shoes as I used to have a painful arch which as now gone since wearing barefoot shoes.
I've ran for 8 or so years in five fingers. No injuries, yes sore calves in between but I run all distances (from 5km to 100 miles) and never use shod trainers. I transitioned slowly over a year or so with minimalist trainers and never looked back. Anecdotal yes, but I had bad knee injuries in tailor made running shoes, gave up, put some old worn out shoes and that's where it started. If you just switch to minimalist and keep the same form, probably with heel strike, you will injure yourself and suffer. You need to work on form and be patient. I'm not quicker in my five fingers but I'm having so much more fun!
@@aprilshotton396 Nope, I didn't get anything to be honest. Like I mentioned, tight calves in between but no other problems came. I was (and still do) listening to my body and foam rolling/self massaging the sore spots throughout. After these years I have very strong feet and ankles so I regularly run on very technical rocky and rooted terrain but never have issues after, the odd stubbed toe occasionally but nothing major. My daily shoe is a pair of Merrell vapour glove 3s so I really am minimalist as much as I can be. So no issues for now, touch wood!!
Exactly !! even do exercises and stretches not directly related to running but to strengthen your muscles and tendons such as skipping rope for example
I am elderly and just started wearing "barefoot" shoes. My stability has greatly improved and steps are much safer. They really do improve stability. They take a few days to get your muscles accustomed. I don't much care that they look different. I do have arthritis, but my knees and hips actually feel a lot better with these shoes.
@@DrTomBiernacki I have Xero's and also Whitin. Bought 2 pairs of each. Love the wide toe box. Luckily I have never worn pointed shoes and very little wearing of heels, so my feet were never squished and my toes are separated. Still look like a child's feet. :D I hated shoes when I was a kid, and always had trouble buying shoes that didn't hurt.
@@DrTomBiernacki I have Xero HFS but put them aside as the toe-box is not wide enough. Plus they are a bit hard and less flexible compared to Vibram KSO EVO.
I've been wearing barefoot shoes for a year and a half now. I'm 50 years old and I don't think I'll ever go back to regular sandals and shoes again. I own 4 pairs now. Two sandals pairs, one casual and one laid back.
@NOTREALLY HANKAARON I was referring to YOUR comment. You deem it necessary to try and put someone down that's trying to be positive, helpful and appreciative of criticism. What does that make you? Exactly: Pathetic.
@@DrTomBiernacki I believe you can add a note on top of the video giving a correction without having to redo the whole video (I've seen this done on other videos). I think that'd be helpful..
I would say it's more like convincing people that you're better off with an umbrella rather than benefiting from the natural rain the way our body was designed 😁
I’ve been running barefoot in 30$ shoes for 3 months. It took 2 -3 weeks of my calves to adjust, but now I run entirely on the balls of my feet and feel more nimble than I ever have. Best shape I’ve ever been In thanks largely to minimalist shoes. My feet feel very strong.
@@ErrorMoose so far so good. Ankles feet and knees feel strong as ever.I briefly transitioned to merrell bare access xtr, which were flat but had lots of cushion, and i noticed that i was wearing the soles unevenly while i owned them. Now back in barefoot shoes, i run slower than i did in the cushioned shoes, but my form is much better and it feels much more natural. Also ive been deadlifting medium weight and doing pull ups and my neck/back feel healthier than ever.
@@mikemichaels4500 tsla from amazon. I also love the merrell vapor glove but theyre more expensive. I walk around in vans which are flat but have hard-ish soles. No cushion.
80 percent of people run and land on their heels- wrong 50 percent of runners get injured every year. 99 percent of people wear a shoe with a thick heel. Something here doesnt make sense......... Millions of years....humans running barefoot....do you really need a fancy study....sponsored by big shoe companys....to tell you how to run....get real...
Ya but to counter that humans are running faster than ever, by all accounts high school runners could be Olympic caliber 100yrs ago. The best marathon runners wear supportive shoes and are not minimalist shoe runners and would blow out the barefoot runners. These statistics are they really proven? The barefoot hype has quickly died down without convincing evidence. Event though I am sure someone will find one random article to quote.
Not saying you are wrong but its not clear cut and out of the 1000s of people I see every year with foot pain they quickly improve and nearly all their pain goes away with a more supportive shoe and the correct insole, pretty much 90+% for very little $
@@DrTomBiernacki you just said it man...a more supportive shoe and an insole. Your putting a band aid on it and calling it fixed. That's wrong man. It sounds like a system designed to sell more shoes and keep people injured. Otherwise you wouldn't have a job.
@@DrTomBiernacki and as for humans are running faster than they did a 100 years ago. I agree, but I'm not crediting the shoes with the increase in speed. "Competition breeds excellence". Of course the times will get faster. Swimming times are faster now as well. Are you going to tell me that the swim caps and goggles are more streamlined. ??
I like the minimalists I wear everyday. They have no laces, my foot slips into them like a tube and they're stitched from 100% cotton. Only drawback, I have to wear shoes over them everytime I leave the house.
I walk barefoot around the house, and sometimes in the yard, have done for years. Although, not great when I occasionally stand in some cat poo/sick, that I missed ! Also, walking on an upturned appliance plug is NOT for the feint hearted ha ha. Joking aside, been wearing Vivobarefoots for a year or so now, I jump rope in them, but never ventured out running, I'll give that a go soon. Slow and steady (I'm in late 50s !!) ;-)
@@SG-qx1fg I got the chukka. It's not their most minimalist shoe, but it worked well for me. I tried wearing one of my old cushioned shoes the other day and I felt really unstable walking in comparison.
I'm 55 and Xero Shoes completely changed my life. I am not a world class athlete by ANY stretch. And a 4 mile hike/walk is more my jam, but i have NEVER EVER had a pair of shoes that i loved so much i nearly forgot to take them off for bed. I can't recommend them enough but like the video recommends, go barefoot SLOWLY before going full speed ahead. FWIW my knee and hip pain and 'crackling' is gone in less than a month. I won't ever go back to 'foot coffins' Feeling the trail/ground/gravel/whatever has improved my balance. For years i also had some back pain...again, so far it's gone. I have been a Teva, Birkenstock, Alegria and Croc person but pretty much exclusive Xero for now.
Minimalist footwear or barefoot style shoes changed my life for the better. No more knee pain, back pain, heel pain, hip aches. my family think I’m weird though. i hate sitting in chairs too; hurts my back and legs; prefer sitting on floor or standing up. now I’ve also heard sleeping in a hammock is better than traditional mattresses, but now, that’s just gonna look super weird and not guest friendly lol
I am a medical provider who loves Vibram five finger shoes, but almost no other medical providers will even talk to me. I have worn these shoes over 3 years and even now my foot muscle strength continues to improve even faster now than earlier. I say go all the way and now i am wearing the EX-L model and it really works. Did I go through a lot of pain, you bet ya. Have I essentially cured almost all my foot, leg, and hip problems, yes. No more hip pain, no more heel pain, no more chronic swelling of my big toes, no more inability to hike for miles, or stand on my feet most of the day without pain. Was it worth it, Yes. I am 72 years old. So it can be done. But if lots of people did this, these shoes would destroy a lot of podiatrists business. Good.
Going back to barefoot running (as a child I was barefoot all the time) was the best thing I could have done. I can run every day even if it is a mile or two. Amazing how quickly I recover. My son and daughter got into it as well and they love it. If you are trying it just start slow, very low mileage. I would actually recommend to measure it using time. Start with 5 minutes or whatever you feel comfortable with. And start at a very slow pace. Your feet condition relatively fast.
I've been running barefoot since 2009 when the craze began. I did it because I was a fatty who suffered knee pain in regular shoes. Though I feared glass would shred my tender soles and my feet would stick to the 40-degree pavement, I decided that one run couldn't kill me. My first run was 4 miles, painful and I kept thinking I was trailing blood, but once I was done, I noticed I'd suffered no harm (the pain was from the cold pavement). My calves were on fire the next day, but unlike shod runs, I had no knee pain. It's also hard to describe, but there is this feeling of "feeling" that I got when running barefoot that is hard to describe- it's as if running shod was running anesthetized while running barefoot exposed my senses to the world beneath me. This was important because even if painful, I really enjoyed the feeling of "feeling." I know it sounds stupid, but I'd rather feel the discomfort and pain and the sensory excitement of different surfaces to being anesthetized. Since then I've been running barefoot and never looked back. I use Vibrams when the weather or surface is impractical (hot asphalt, winter ice, goats heads, mountains). The worst injuries I've suffered were glass splinters, though this happens maybe 3 times a year, and a high quality tweezer solves that quickly (do not buy cheap tweezers). I've never had knee problems since moving to barefoot nor do I suffer plantar or bone problems, but I imagine that has more to do with me slowly increasing my workload and not competing. I can now run 15-20 miles barefoot and prefer it: I would only wear shoes if you make me. But I agree that barefoot is not for everyone. I have a student who is a natural runner and I've noticed she doesn't care for barefoot, I assume it's mostly because she's light. This makes sense to me because I started as a fatass runner and even now that I've lost weight am still heavy for a runner; so I am more likely to suffer knee problems than a lightweight runner. Also, I had a naturally bad gait (my heels always wore on the outside) and had to see podiatrists and get special fittings and change shoes frequently. With barefoot running I don't worry about any of that: I even suspect that my gait was never a problem. If anyone is considering it, I'd give them a few bits of advice: (1) run 1/2 of what you normally run, and if you're a beginner, run even less so your feet get accustomed, and do not use your heels (2) clean pavement or clay are best, so try those... yes, runners think pavement is awful, but to my bare feet, pavement feels like carpet while the harshest is old unmaintained asphalt (3) do not fear glass- you can run over glass and 99% of the time it won't puncture you, while the 1% of the time it does, you can pull it out with good tweezers. In honesty, the first glass is the worst because of the mental fear you had, but once you get it out, you realize it was nowhere near as bad. (4) Be ready for soreness in muscles you never expected: my calves were burning, and some folks report sole pain, both of which subside as you do it more. (5) if you take it easy and follow those steps, you may find like me, that running barefoot may be your preferred way to run, but as I said, it doesn't work for everyone... but at least you gave it a fair chance.
Thanks for the tips! I hadn't even thought about glass yet, yikes me, but it's good to know it's so rare. Am a fatty and been using Merrell's for a week, my knees feel excellent and my calves are burning lol. Hoping to start slowly running at some point.
@@larbakatariina1912 just take it slow and easy and run once you feel ready. once you start running, do half the mileage you might do with shoes... in the beginning it's just about getting your feet used to doing all the work that shoes denied them. The awakening of your feet will be an amazing epiphany.
I 100% LOVE the feeling of barefoot shoes. Now regular shoes feel so heavy and I cant feel what my feet are touching. Also, with wide feet minimalist shoes are almost the only shoe that doesn't squeeze my foot. But when I comes to running or playing a sport like, say, tennis. Wearing barefoot really dont do well. The main issue I have with people saying it's more natural, which I completely agree with, BUT these hard surfaces are NOT natural and that's the surface you'll be walking on the most.
I find zero or minimal drop shoes much more comfortable and efficient. However, in the area where I normally hike, a lot of the terrain is covered with fist sized rocks. This can be really uncomfortable in any sort of shoes. My feet are accustomed to going barefoot (with no shoes) but thin sole shoes are still uncomfortable for several miles of large, loose rocks. I suppose planning and having options are the best answer.
67 yo male. Bought Lems Primal 2 minimalist shoe. Fantastic shoe. Doesn't need wearing in, wide toe box, flat no heel at all and super comfortable. I don't run in them yet but there are plenty of RUclips vids on this shoe of people who do. Great video, for me this is one shoe that lives up to the sales hype in every way. I have recycled all my old footwear and won't wear anything but minimalist shoes. Am researching alternatives to Lems.
They can definitely do great and I'm glad they are doing well for you. I definitely see a love hate relationship that trends toward a bigger more supportive shoe as the person gets older, stiffer and less athletic.
I am an 80 year old female who just started wearing minimalist zero drop shoes. I started with the cheapest (Whitin). When I first put them on they felt wonderful. I wore them for 2 days straight and didn't take them off like I usually do with shoes (after a while I just wanted them off). Absolutely loved them. Could hardly tell I had shoes on. I then bought Xero shoes. They're good too but a little heavier and I can tell I'm wearing shoes. Anyway, I go barefoot a lot around the house so I didn't have any muscle or joint pain from the new shoes. I prefer the Whitin to the Xero. I always wore New Balance running shoes in the past, which would make my little toe sore by the end of the day. Another BIG problem with running shoes is the heel that sticks out close to an inch behind your heel. I had to be very careful going down steps because I would catch the heel on the edge of the step. I also feel more secure being closer to the ground.
I'm in my 30s, average shape, and perfer a minimalist shoe. My dad is in his late 60s and loves the Hokas. Without even thinking about it, I've liked the minimalist shoes since high school. I like Addias Sombas, Puma Suades, Nike Cortez, and old school Teva sandals. I got the original Merrell trail gloves when they first came out, however the trails in Arkansas were a little too stoney to be comfortable. They are great on grass, but I need at least the padding of the Tevas. I like and reccomend the Merrell Flex and Bare Access. Zero drop, very flexible with just enough padding to make landing on cement feel like sand.
Obviously, I can't speak for everyone, but @ a little over 40, I started working out in minimalist shoes. Now they're the only shoes I wear. I even have minimalist dress/work shoes.
Just to give a baseline for health problem channels that majority of the viewers we have here and my target audience is 65+ in a lot of these videos. It's not the my goal is to make young healthy people feel bad about minimalist shoes, it's just that I know the people in a real amount of pain are older people.
I think something that's not being mentioned is the shock forces being applied on your bones after impact to the ground. Overtime materials and bones have to be strained or stressed after impact. I'm assuming improving your form is your best option. I did some force plate studies for a lab in my bioengineering class. Be safe and smart yall!
Absolutely, the idea of strengthening muscles is a good one for sure. The problem is most people we see are so overworked and sore that adding more muscle fatigue and work will push them into even further risk of stress fractures and tendonitis.
This is a concern for me. I have a history of knee problems. My knee was swollen for years and the only thing that helped was low impact exercise, i.e. cycling, or walking on grass. Walking on pavement in shoes with hard soles (especially heels) was quite hard on my knee. I don't run.
I hear a lot about running with minimalist shoes. Mainly that you'll land on the balls of your feet instead of your heels. This is said to be better for your knees. But when walking with barefoot shoes you'll still land on your heels, only with less cushioning. Does this mean you (especially your knees) are worse off wearing minimalist shoes when walking?
@@larsmaas5302 When you are not trained in walking barefoot, yes one will feel their heels aching. But the more you walk barefoot, the less it will get. This is for two reasons as far as I know; 1) you will adjust your gait walking barefoot a lot and learn not to hard-plant your heel as you'd do when wearing cushioned shoes. and 2) the layer of callus on the soles of your feet will grow thicker, creating a natural cushion. The latter contributes less than the first. I do admit I still get sore heels sometimes, but mainly when walking long distances on hard surfaces.
@@DrTomBiernacki Well that's a good question. A human that has lived their entire life running barefoot and then throwing on shoes...like Nigerian marathons that walk away with a gold medal. Their form is already good. Discipline already in place. Grew up without shoes. You cant really compare someone like that to someone in western society who has their feet in casts their whole life.
@@DrTomBiernacki Your trying to make an illogical comparison. I acknowledge that their are engineered shoe designs that can add efficiency to an already superior athlete. Eliud Kipchoge and the vaporfly 4 pe3xent is a prime example. That's not the argument. The argument is this...should we be wearing thick soled "supportive shoes". Not everyone is a kipochoge. I would also like to point out that he grew up poor and ran to and from school everyday without shoes on his feet, now hes the fastest marathoner in the world.
I am a 40 year old runner at about 75kg (so not a light runner). I wear minimalist shoes and run half marathons (as well as cycling and swimming). I have been running in minimalist shoes for about 10 years. It was a gradual transition and I did drills like running holding onto the shoulders of a runner in front of me, so I got used to taking smaller quicker steps and landing on my forefoot. I like very minimal shoes where I can feel the ground and have tried minimalist trail shoes with a thicker sole, but they just don't work for me. If I stop running and start again, I notice my calf muscles are very sore for the first few weeks, and then they are fine. Perseverance and patience is needed to transition to a minimalist shoe in my opinion.
Love this unbiased talk on minimalist footwear!!! I tried to switch from minimalist to more cushioning after years of being injury free, and got a stress fracture! I think that stress that was on my feet travelled up the chain somewhat...
Thanks for the video. I have kind of a different perspective because I'm not a runner, I have CRPS in both my legs. What that means for me is that the wider, lighter minimalist stuff feels so much better to me, as well as feeling like I have a more stable platform. Sadly, wearing a size 15 6e, it's difficult to find a shoe that fits at all, let alone a minimalist one lol.
my calves are much bigger. My overpronation has reduced so much especially on my right leg that it seems it disappeared. Knee injuries are gone. The overall running experience is so much more fun with the Vibrams. Sure there is a transition period .It took me almost 6 months to run complete 5ks without having DOMS on my calves the next day but the overall experience is SOOOO MUCH BETTER. Its not like I hate shoes either. I got all the best shoes of every single company out there and in the end of the day they are just collecting dust in the closet now. I now just use shoes either when the pavement is too hot for vibrams or on race day
My 70 yo overweight husband has significant arthritis in his left ankle and right big toe. He adjusted to minimalist shoes over 5 years ago and has had a lot of improvement in balance, mobility and pain. He walks a lot, several miles a day. Minimalist shoes can help arthritis for some people. Improving mobility helps arthritis in most joints most of the time.
The only issue I have with this is the advice against senior use. You could use that example for any part of your physicality. If you don't take care of yourself when you're younger, you're going to suffer from it when you're older. If a 75 year old had been wearing appropriately minimalist foot wear since they were 3 years old, I'd be willing to bet my life that they would have incredible foot strength, balance, and improved joint functionality versus your average senior who has never had to really use their feet a day in their life. I worked at a gym for a couple of years and it's so blatantly obvious to see the people their 60's and 70's who have been physically active for most of their life, being as mobile and effective (and sometimes even more so) than people in their 20's or 30's who are just starting out. Compare those seniors to other seniors who are just now trying to get to a "healthy" state and one looks like they have another 50 years left to live and the others look like they could pass at any moment. The only way to become physically stronger and solve your lack of capability isn't to take shortcuts and reduce the effort you exert, it's to do what is stressful and challenging for your body, without breaking that threshold of causing unnecessary and irreparable damage. The older you get, the slower you have to take it and I can see that it would then come to a decision that you have to make. Do I start my struggle now and deal with a slow and painstaking process for the next 5 years in order to live a healthier and more enjoyable last 10 years of my life? Or do I keep ramping up my requirement of external support to try and live as comfortable as possible for all 15 years but progressively get worse? Don't live recklessly and unhealthily now because you will be fine tomorrow, live intelligently and healthily now because you'll be fine in 50 years.
Would you recommend walking in minimalist shoes for those with flat feet? I used to wear corrective insoles, however, after walking with minimalist shoes for a few days, the soreness forced me to walk in a different manner which fortuitously also corrected my "duck feet".
@Joe Kill & @Viktor Guarino try out some foot, ankle, and calf mobility stretches and exercises. It's super easy and 100% free. Some posture issues and related injuries even stem from weak core strength and bad hip posture. Because of your flat feet, going minimalist WITHOUT these stretches/exercises can lead to tendonitis and other stress injuries. In my opinion, you don't *NEED* to go barefoot and buy barefoot/minimalist shoes to strengthen those muscle groups, _but_ it is conducive towards solving posture issues.
If I went barefoot and ran down the sidewalk I wouldn’t do the classic heel strike and neither would you. That’d be painful. Why should putting shoes on change our form? That’s an unnatural form of running for the body
6:37 it hurts because they still have to adjust and transition to it. And that's going to be true for anyone at any adult age. You have to relearn your walking and movement if you go from healthy to unhealthy shoes. Minimalist shoes make your body more responsible for impact absorbtion and stability But I think it's misinformation and a disservice to tell people, that old folks can't adjust to comfortably wear healthy shoes
They can adjust but the reality is not a quick as a younger person. We want to get great results for our patients not to worry about making people feel bad because they get offended for being older. Nothing is 100% but I don't think people would argue with proven statistics and odds.
been using minimalist shoes for several years now. There was definitely a progression to the acclimation process: at first I got sore soles of my feet (not used to the higher friction level to the skin on the sole of my foot), then, I got sore ankles. I mean really sore. I had to rely on my old traditional shoes for this, I would wear the minimals on the weekends for light running, then use the traditional shoes for my workweek until I felt comfortable and was past the soreness to walk all the time in minimalist shoes. Then there was some aching in my knees and hips. This did not last as long as the soreness to my ankles. then I was running up to 24 miles on the weekend, on off-road trails and single track, sometimes on fire roads covered in rocks. Big tip: try running uphill for your exercise, it is surprisingly much easier on your joints than running downhill or even on the flats. Now I have gotten a little careless with my walking style and caused myself some low back pain, need to focus more on forefoot walking and not slamming my heels into the pavement, just noticed this recently. My feet have toughened and strengthened considerably. I realized this when I recently rammed my big toe full speed into the side of a rock by accident while running with my minimalist shoes on. Normally this would have sent me sprawling and needing to go to the ER to get an x-ray, but with my stronger feet.... I shook it off and barely felt any discomfort after several more strides! One more thing: try a low carb, low inflammation diet that has NO PUFAs while using these shoes for, imho, better results.
The way i look at it is this if your on your feet all day on concrete you need cushioning. If you work on a building site you need a stiff sole to protect your feet from walking over uneven surfaces. If you're just running erands a tennis type trainer will do for an hour. I think if you have a shoe without any stucture or stability as it is so flexable your foot will have to work harder to compensate for that. I have had sciatica and what works for me is a minimalist trainer or sneaker or tennis type shoe. I think if I was out all day I'd go for a more cushioned sole. I think a simple way to see if your toes are bieng sweezed is to take the insole out and look at the foot print on it. A sole proides stability and i have pointy dress shoes and boots and if they were too tight I would have calosis on the outside of my feet. If you buy the right size you should be ok. A pointy shoe or boot isn't generally intended to be worn for a long walk and they tend to be longer than an ugly foot shaped shoe. I resent paying more for a poorly constucted shoe with inferior materials than a shoe or trainer i can get from a high end manufacturer like loake on sale. I think there are beniifts from a zero drop shoe or trainer. as they are more of a nutural posture for the body as all of you're foot is grounded. I'm not qualified to give advice but have chornic knee pain and find low drop shoes help me. If you have more cushioning you have less stability, I'ts a dilema but I don't think barefoot shoes are the awnser for most of us as we're largely on concrete all day.
I started running "from zero" in ordinary running shoes. Everything hurt or got hurt. (Because I had started from zero). So anyone starting from zero who finds their minimalist shoes are hurting them probably just needs to slow down. It's mainly the running that's hurting. Runners are very injury prone in all forms of running (less so as they log up more mileage). I switched quite slowly to minimalist shoes. Started doing things like running literally barefoot over certain stretches. It didn't make any perceptible increase to my injury rate (but I'd accumulated quite a bit of mileage by then). Based on that little sample of one experiment, my theory now is that patience is the most important thing for a beginner (and with patience, I'd favour minimalist or no shoes). Rule 1: DO what you can do. (It's enough. It feels pathetically inadequate, but the feeling is wrong. It's enough.) Rule 2: Don't Do Too Much. Forget your PT Teacher at school. They were ignorant back then. The real law is No Pain, No Pain (as the inventor of c25k put it). For about 2 years err on the side of doing "too little", but be nice and consistent about this. No days off - and especially no days off for injuries -- as long as the way you achieve that is by making sure you don't get hurt. Once this apprenticeship is done, you can pretty much suit yourself thereafter. It's fine to carry on the same way for the rest of your life; and it's also fine to aim to become the next Goggins; suit yourself (and pay the price without complaining, if you choose the expensive option). Given this perfect recipe for everyone, there's a little tweak you can use when starting: Run barefoot. (Carry plasters etc for any little wounds you do yourself, just in case). Not minimalist; Bare Foot. An immediate benefit of starting that way will be that the limitations of your soft feet will prevent you from overdoing things. Walk bare foot. Then run a tiny bit whenever you walk barefoot. And in time, run barefoot. Your feet, unshod, give you a LOT more feedback than even minimalist footwear will. (Except when it's frosty, out, when they'll be just as numb as they would've been in the shoes you used to wear.) Really. Because the one thing you most need to avoid, once your initial fitness kicks in, is pushing your tendons etc further than they can go, just because your muscles have quickly adapted - as they will.
You need to show a minimalist shoe with a wide toe box instead of the one you showed. I am 72 and just started wearing minimalist shoes. I love them! I do everything in them. Not running but I think just wearing them helps increase muscle tone and wearing a shoe with a wide toe box and doing exercises for bunions my feet are improving.
I'm very unfit, but I actually far prefer the barefoot type shoes because they don't hurt!! Maximum shoes kill my chins and kill my feet! They always have arches in the shoes and it constantly feels like I'm stepping on a large rock that's always in the same place! Its so painful!
No not really, but I do know with the heel slightly lifted that the load reduces significantly at the end range and also reduces the start of overpronation. I also do know from personal experience that people just about always have significant improvement with less pressure on the achilles tendon.
Damage is always at the extreme ends of range of motion. I know people get upset if someone goes against the idea of a minimal shoe, but this stuff is very well proven and I don't think many people would dispute that there is less stress placed on the Achilles.
And I don't mean that in a rude way at all. I full acknowledge that if someone can safely and in an inflammation/pain free way strengthen And stretch their achilles then that is by far the best way, but most people aren't able to do that unless they are young, healthy, and their injury isn't all that bad in the first place.(generally of course, not every single person)
If I wouldn't get so many looks of dismay, disgust or disapproval, I would go barefoot as much as I could. It has many benefits, health and wallet alike.. When a child is unshod noone bats an eye, when a woman is unshod she might get mild critique.. ..but when an adult male goes unshod 'he must be a hippie, homeless, or escaped from an asylum'. This is clearly a social affair. Big brands in shoewear have us in their grasp of portraying the act of being shoeless is just not-done.. Shame on them for doing so, shame on us for believing it..
@@Trinna_ I don't because most of them are to ugly for the price.. I do have leather Italian loafers without an insole which you can roll up tight enough to fit in a straw, and barefoot sandals (DIY Xero design) with a paper thin sole.. ..but nothing quite matches having nothing on your feet to inhibit any motion or sensation.
Yeah or maybe some people don't like stepping into disgusting/dangerous shit and having feet as dirty as a dumbster. They call it hippie shit because it IS hippie shit. Nothing "wonderful" about stepping around barefoot in disgusting city streets. You wanna go barefoot so much, do it in nature. Go to a beach. Whatever. For everything else there is a massive selection of barefoot shoes at this point and you only need ONE pair that will last you a long time. You get pretty much all the health benefits with a right barefoot shoe. No reason to be doing weird shit like walking barefoot.. Lems shoes has a pretty big selection of all needs and tastes and they are cheap. There is also Vivobarefoot but they're expensive. You got Vibram fivefingers + many other companies.. Look em up. You'll find something you like..
For me, going minimal (close to barefoot) changed my running in a way that actually benefit my when using non-minimalist shoes. So, basically... I wear minimal shoes at the office or goe completely barefoot at home, but I now use Neutral runner shoes with some support when running. I find that funny.
one big thing that got forgoten here is alot of our hammer toes and bunion foot issues are caused by our modern day pointy toe box shoes. some of the minimalst shoes shown also had pretty narrow toe boxes which id advise against if your trying to get bear foot properties out of a shoe your toes need room to splay which was evident by the main complaints on the ones shown about rubbing blisters or narrow toe box on the two shoes shown. on the vibram some of them are quaility issues others where people have alot of toe pain are likely hammer toe or bunion issues. Vibram shoes are not a good shoe to try and move over to if your toes are already in bad shape and the other half are people who don't realize and just go head first in from maximalist shoes to VFF and don't expect these unused muscles to get sore. minimlast shoes are not a miracle and things that took years to happen to your feet or muscles that have gone un used for years and years will take time to adapt. There will be people with feet to far gone that they will just not be good for and thats bound to happen
Hi Michigan Foot Doctors, I think by showing a Hoka shoe next to essentially a Converse, you're straw manning minimalist shoes a little bit. There are much more advanced minimalist shoes including altra shoes and topo athletic shoes. And the thinking now is that barefoot running is almost completely gone (at least in the running groups and online circles I've visited). The most minimalist you get in most places is zero drop with reduced stack height and a lot of flexibility. There aren't many left running in vibram five fingers, running on pavement with nothing on is just too hard on the bones in the foot. And people were breaking bones in their foot on small rocks. So I think showing advanced maximalist shoes like the Hoka Bondi, but not advanced minimalist shoes like Altra or topo, really straw mans minimalist running. I recognize that you showed arc teryks shoes and new balance, but I wouldn't describe either of those as true minimalist shoes, the way you would describe the Hoka Bondi as a true maximalist shoe. The Hola Bondi is the perfect example of modern maximalism, where arc teryks and new balance are not perfect examples of modern minimalism, Altra and topo are.
You make a great point and this was not meant to be a hit job on the minimalist shoe. I personally was aiming more on my target audience of older patients with severe foot problems. I readily admit my area is more fractures/infections/work place disability style foot pain. I don't spend as much time with high level athletes looking to maximize performance. That being said overall as a runner and the patients I do see enjoy shoes with some support in the 8-12 heel lift range like a Brooks ghost. I rarely if ever see people having success with minimalist shoes, although I know there are many very successful people using them!
@@DrTomBiernackithank you for responding! I don't think your work was a hit job or even remotely close to it! I thought your video was very well done, I just wanted to make sure the modern minimalist footwear that I love was represented. I think you're video provides valuable information about the difference between minimalist and maximalist shoes!
I have a company called Barefoot Science. Our patented insoles are the only insole in the world that deliver progressive proprioceptive/neuromuscular stimulation to the feet while wearing shoes. 15 years of research and working with hands on experts has taught us a lot. The well known "Foot Core " study detailed that even a thin sock dramatically reduces the proprioceptive receptors ability to nourish the brain. Basically the minimalistic shoes are giving the feet their job back but leaving the electrical breaker switch off. We have over 3,000 validated gait reports, under mapping and SEMG reports that support this. One report with a Triathlete wearing Five fingers as an example showed a 51% decrease in postural sway and and instant over to use of the first met head ( big toe) after 300 steps. On an Optogate system ( used in 965 online peer studies) I have witnessed many runners that were tested transitioning to a forefoot gait and when they landed on their forefoot , they went 80 milliseconds in "reverse" and then forward again. Why not just land on the heel , load for 3 milliseconds and then go forward? it really comes down to using data to intelligently transition rather than guessing. I learned that it is impossible to select a shoe for someone without using technology to confirm that the shoe is actually improving the temporal gait and balance parameters. Once I witnessed many shoes testings I knew that my recommendations were breaking people and I had to stop making recommendations without testing first. The best naked eye can only see down to 16% asymmetry yet we break at 10%. The U.S. Olympic committee shuts you down at 9%. This is only the tip of the iceberg when it comes to evidenced based biomechanical and cognitive assessment. The tools are out there and now affordable but very few people are even interested in learning about them.
I turned 20 a few days ago and I’m getting my first pair of VivoBarefoot shoes called the Geo Racer Knit in men’s and I’m going from hypebeast Adidas Ultraboost and I’m looking forward to finally turning my jelly-like calves to muscular ones. I’ve heard transitioning is hard but I’m looking forward to the challenge 🔥
@@super_heroes hopfully everything is going well. If like alot of people your feet slowly get wider you may end up out growing vivo as they are not ultra wide. They are an amazing start shoe and have very nice designs and colors.
Running with my water shoes has been comfortable and I notice a greater strength in my legs and calf. I do switch the cushioning overtime with trail running shoes. But running on a pavement does hurt my legs a lot especially I live in the city.
Also instead of running with a forefoot I would suggest running on mid-foot or full foot. The hikers are often taught to using mid-foot in going through different terrain and trails.
FAKE NEWS? Or have they worked great for you? Let us know! 🦶We love our FANS and thanks for SUBSCRIBING!🦶 Also let us know what topics you want to hear about! For the shoes and orthotics recommended in the video: wp.me/p9imRX-54n
You say "Barefoot running isn't suitable for the older unfit person" or words to that effect. I say "bollocks" because I know of at least one person it is suitable for. Me. I am 61, overweight, and unfit. My new years resolution was to get fit. I now can run/walk 10k which I do three time a week. Half of this is done totally barefoot and the rest with minimalist sandals. I am slowly increasing the amount I run and the amount of time I'm barefoot with the intention of being able to complete the 10k running barefoot all the way. I have had no problems whatsoever and I am improving every day. like you said, everyone is different so you can't say it is not suitable for the older person.
I'm glad it worked for you, but nobody said everyone is 100% the same as you mention at the end. The reality is seeing to thousands of people with foot pain the vast majority have near instant relief of pain and can do more with the correct supportive shoe. A heavy clunky shoe also can be worse than a high tech "minimallist shoe"(that may even be made from better material, provides better support and is more expensive). But usually if you match up a high quality great shoe like a brooks, saucony or hoka with a good fitting orthotic people have amazing relief almost instantly.
I saw somwhere that Vibram had to pay few millions due to advertisments that they used back in 2010-2014. I have started using their shoes a month ago and I really happy with them. I feel like I am among them that really feel the diffrence.
Just watched this excellent guide but it leaves me with a question. As a 65- year old man with some arthritis in the ball of my big toe, are you suggesting I should not pursue my move to minimalist shoes? I hope not as I love wearing them, but I would like advice on how to minimise any degradation in that joint. Many thanks.
If it works well and there is minimal pain for sure keep using it. but arthritis doesn't just show up out of nowhere, it is usually repetitive and inappropriate joint overload for a very long time. We find in those situations people really feel better with more offloading and support.
You misstated the definition of "stack height". It's not the total distance from bottom to the top of the ankle cuff: is the height between the ground and your actual food, ie combined thickness of sole and footbed. And the graphic in this video(3'25") has the correct definition.
For me vibrams are the way to go for minimalist shoe, i been wearing them since 2010. People complain not enough support, well its suppose to mimic barefoot walking and runnig so there should be no support at all, i think a shoe should only give protection from cold and sharp objects thats it.
I love my Vivos so much. I tossed away my other 2 pairs of sneakers as I did not wear them once in months. Just brought the new Opankas from Vivos and they are sooo comfortable! I noticed that my knees (am 26, office job) are way better now than they were before.
Great video! I love minimalist shoes for walking but I am looking for something minimalist to wear while playing tennis with lots of lateral movement. Some people say it will promote ankle rolls while others say the low stack height actually prevents ankle rolls. It seems like a tradeoff between stack height (bad) and lateral stability (good). I would love some input from the doctor regarding this. Thanks so much!
I would say a lot depends on the foot type, for example a cavus foot type would be more likely to roll. Some might consider an athletic ankle compression brace that fits in shoes for like $20 as an option. If history of severe sprains possibly something with laces and strapping may be an option.
I wear the Merrell Vapor Trail shoes. Wide toe box so my toes can spread out. They're about as close as you can get to being barefoot wearing a shoe. You almost forget you're wearing shoes..........
My feet have boned that failed to heal after a break. I like the minimalist shoes because I can shift my weight to where ever is least painful. In traditional shoes my foot feels forced over a form that is just very uncomfortable. I don't really run though. I just use the shoes on a regular basis.
Thanks for the wonderful information dr. What would be your opinion about toe splaying and / or arch support. Amongst the research, what is happening to the cuboid bones In the world of Minimalist Shoes. is toe splaying desirable?
Good information... i never used Vibram or any minimalist shoes. Just prefer run barefoot on the soccer grass field for strengthen my both feet and for running ultra distance I just wear Maximalist shoes for long term running. better than spending it to minimalist shoes.
Maybe the best strategy is to train in minimalist shoes in order to strengthen the muscles in the feet but then race in a heavier shoe with a carbon plate for faster race times.
Edit: wasn't aware I had already commented on this video....but here's another anyway.. Now this review I'm about to make doesn't apply to all barefoot shoes.. Not all of them are created equal, do your research. Also all barefoot shoes take a bit to get used to. They hurt at first while you learn to properly walk again and you muscles strengthen. It's normal just be aware it won't be sunshine and rainbows on day one. Oh lordy the back problems and foot problems I used to have. I can tell you right now the claims they make about barefoot shoes are all completely true. Your sense of balance is better because you can feel the ground and spread your toes to catch yourself. Your back hips knees and ankles don't hurt as much because you learn to catfoot in them to avoid hurting the ball of your feet. This reduces shock to those joints hence why they don't hurt as much. I used to have a pretty bad pelvic tilt too but the shoes force you to stand straighter and more naturally sooo. They help fallen arches because the way you have to walk forces your foot muscles to strengthen. It really is a word of difference. I work at a Walmart and wear this type of shoe everyday. They don't hurt my feet and don't wear me out like regular shoes. Try a pair.
What about a history of shin splints. Would these help with shin splints? Ive been trying to find a shoe to help with shin splints but i also need something with a wide toe because normal active shoes seem to be way too tight which i think might be a partial cause of my shin splint issue. Its causing me to almost run differently to avoid foot pain. The moment i take my shoes off its like a sigh of relief.
If you can find a place that you can actually spend time in your “real” bare feet, you can’t beat it. Your home for starters. If your lucky enough to have a yard, mow it in your bare feet. Walk in it. Garden in it. If you go hiking, try one shoe on, on off. Don’t over do it and the next thing you know is that you really will become very picky about the footwear that you do need to wear.
Yesss! I have been wearing my Luna Oso Flacos now for five years nearly exclusively. They are amazing, life changing, and have travelled the world. They've trekked the camino, cycled Norway, been on top of several volcanos, crossed mountain ranges, been through the temperate rainforests of Tasmania, the jungles of Guatemala, survived my giant pregnant lady elephant feet, and they are still perfect.
I've been wearing lunas for almost 10 years now. Yes, they are technically a sandal, but give you all the benefits of the other 'minimalist' shoes with no toebox. :) Another "shoe" that is frequently left off these 'minimalist shoe reviews' are no shoes at all. While I do wear my Lunas when the temperature drops too low or the pavement is just a little too hot, most of the time I am completely barefoot. The feedback you will get from the soles of your feet is many times greater than what you get from any minimal shoe out there. The feedback from your soles will tell you when you are doing something wrong, right, or going too far.
I've used Vivobarefoot and Xero shoes over the years. Both are amazing, but completely different. I think Vivo is somewhat better in some ways but Xero has better traction on their shoes.
I love it! This doctor is so right but yet so wrong in some cases when you’re barefoot run you could take long stride you just got a learn how to be efficient with your strike number two wearing shoes is for weak people that need support right away if you could build your muscle and strength you won’t need shoes because your muscles will support you you can use your ankle knee and foot bend to absorb your weight exactly how it works when you’re doing jump rope. Just watch a slow motion sprinter run and watch how many times has heel strikes the floor if you get a efficient at this you could do this long term it’s not just a short run technique. New balance minimus are the worst running you can buy, that 4 mm offset will not allow you to mid or toe strike, it will make you heel strike and then the shoe has absolutely no cushioning so the heel strike will damage your joints, I learned this the hard way.
Wearing a minimalist shoe does not mean you should be forgoing socks. If you want to wear a minimalist shoe and it has internal seams that will rub against the foot put some damn socks on ,that's what they are for.
the older people seems kinda invalid tbh. Think about what older people with bunions start wearing. Crocs open toe thin sandals both of which start to head towards the minimalst shoe properties. But like anything changes should be done in moderation the longer you are stuck in maximalist shoes the longer you would expect to take to adapt and be able to go full throttle without issues. And like you mentioned there are more padded minimalst shoes but I think an important part some of the people who get hurt with these is not taking time and expecting your foot to adapt to years of basicaly a cast on your foot . But I understand as a doctor people are a hard variable and getting them to trasistion instead of just jump right in is easier said then done
Biggest study is looking at a newborn baby and how their feet are compared to a 5-6 yo And the other study is looking at ppl back in the day, the traditional olden days shoes and the fact ppl just didn’t even wear shoes but we now wear casts hmmm?
@@DrTomBiernacki Nope, just walking and running in the most natural way possible, even barefoot, I walk and run normally, so if I ever transition to barefoot shoes, it will be no problem.
Hi! I'm no doctor but I've dipped my feet a little into the research, and I'm pretty sure it's natural to heel strike while walking. It's only when we convert to running that we change into forefoot striking. :)
I was a runner until I got a plantar fibroma a couple years ago from riding another persons bicycle with a different style of pedals. I switched to minimalist shoes and sandals, and my fibroma has shrunk significantly. I’m also able to put weight on the ball of my foot again without discomfort.
What if I got a stress fracture, what do I do? I feel like most podiatrists don't know about barefoot shoes/didn't learn about them or believe in them. What do you think?
I always think of spike shoes and of football shoes as the best running shoes. People used to run on wooden L shaped or J shaped plates for 40 km! I love that hold underneath below heel and along foot, that fit. I prefer that trampoline over any Eva Zoom X React Flyte or Boost. Today with Pebax, all plastics and carbon fibers we should have something like Asics(A6X) Meta Racer as old/ new normal. Yet it is rare. And no one really make wide front for feet. Vomero 15 and 16 has it. All are usually narrow there, like we are evil sisters of Cinderella. From lot of cushion my joint feel pain and instead of long runs I cut joy ride to 5k which is so painful in Peg 37 for me.(shoe pushes me backwards and right shoe slippage is too much, also it is loud banging on asphalt - in engineering it is lost energy, not much good design invested there). Anyways, I have learned my lesson and no more. Bursitis, Achilles you name it.. hip ..all muscles along the way. All trialthlon shoes from A6X rather than 9ike are new light for me. For me speed is all. I simply prefer ground not exactly firm ride but also not absorbing all in body, but rather moving aside, backwards. Thanks for educational video.
Believe me it is frustrating, as an example I use to run a homeless patient clinic but due to legal concerns... Can't do anything anymore, very challenging to help people anymore
There might not be much research into barefoot running but from reading “Born to Run”, there would seem to be rather a lot showing running shoes cause injuries. I appreciate someone who makes a living from treating bad feet wouldn’t be that keen on giving the whole picture but what about mentioning some of those studies?
There are a million studies out there, its like talking about nutrition. You can get lost in a sea of studies and you can find ones to show you what you want. This is meant to be a quick overview. This will always be hot topic where people will always want more studies cited. In a previous video I cited review articles and studies and people still wanted more and different studies. Some studies are flawed and if they don't show what people want they will just want different studies.
Born to run is just a man's story, not a research study. If you look at Scott Jurek (and his excellent book) he talks about and runs against this barefoot tribe and he wears shoes and blows them away by a huge distance. The book captured a fad in my opinion and pushed a narrative that was not really proven.
@@DrTomBiernacki in the grand scheme of things, trainers are the fad really, barefoot running has been around since the dawn of man. Totally agree that you can get what you want out of studies but you didn't mention any that show trainers being the cause of foot injuries, just ones that found barefoot didn't do much.
How can I prevent over compression of the cuneiforms when running on the balls of my feet? I've chasing pain around between turf toe-type symptoms and pain in top of my foot from what I think is compression from over-flexion of my ankle. I'm struggling here. 😩
Personally I can't speak for world class athletes and marathoners, because they are superhuman, but the average person and even the average runner does best with a well supported and cushioned shoe with some toe drop.
Even the all the marathon records that are dropping now are done by amazing supportive shoes withe a little bit of a heel drop. I believe if you have foot problems and not knee hip problems, I would go with a well supported shoe not minimalist.
Copy that, Doc. This worldwide shutdown has forced me out of the gym and onto the local park trails. It's definitely a different game than running on pavement or a treadmill. My feet have been slow to adjust. It's frustrating and discouraging.
Hi Dr. Tom. I’m in my 30s and I exercise regularly. However, I do have flat foot and some old injuries like post tibial tendinitis. Is it even possible for me to transition to barefoot lifestyle? I’ve wearing orthodics and shoes with great support. I wonder if I rely too much on these tools might miss the chance to strengthen my feet abilities.
Almost a year old post, I hope you found your answer, but if not, I'm in a similar way. I'm 30, I have low arches, I overpronate, I sprained my left foot in 2016 and didn't rehab it, and since switching to barefoot shoes I am having an issue with my posterior tibial tendon. Since I started wearing barefoot shoes about 4-5 weeks ago, I've been going on like 20 or 30 minute walks around the neighborhood to get my feet used to them. Even after focusing on forefoot striking and walking on the outside edge of my feet so my ankles don't collapse, as well as some simple foot strengthening exercises, the tendon in the foot that I sprained can still hurt in that short amount of time. It is getting better though, it's a very slow process for people like us with already pretty weak and dysfunctional feet. I imagine I won't be able to wear them for hours on end for months, probably well into next year, but I'm getting there. Standing properly has revealed a bit more of an arch than I thought I had, my achilles tendons aren't tight anymore, I used to be a bit cautious going down the stairs in the mornings cuz they'd be tight but not anymore. And even though it hurts my ankles, I've even sprinted a couple times, yesterday and today. Yesterday felt like the fastest I'd run in my life, and it wasn't even difficult. I haven't sprinted in years. Switching to forefoot striking just made it so easy. I believe it can be done, but if you're really having issues with PTT, then you may have to do a lot more exercises and take it even slower than I am. It would be worth it though, you could either rely on orthotics for the rest of your life and have terrible mechanics going into your old age which could lead to injury, or you can try to strengthen your base as much as you can so maybe you won't even need orthotics in the next couple years.
![Top 5 Barefoot Shoes LIES! [Plantar Fasciitis, Bunions & Flat Feet]](http://i.ytimg.com/vi/3elMryUe4a4/mqdefault.jpg)
"We can't give advice online so don't listen to anything we say" lol that earned my like
Thanks we appreciate it!
I love my xero’s!
Excellent!
honestly, the biggest factor for me, found in most minimalist shoes, is the toebox. Giving my toes room to move helps a lot. Going back to "regular" shoes feels like my toes are being squeezed together.
Awesome glad you are feeling better!
Me too! I can’t stand how my toes feel when they are cramped together and rubbing against the side of the shoe.
Toe space was the first thing that got me into minimalist shoes. Just about every other shoe is like a bad drawing of the foot. It's flipping crazy.
I still remember being a little kid and complaining that I can’t move my toes when trying new shoes. I should’ve listened to my instincts earlier!
I've worn barefoot shoes for just over a year now and the other day my feet got wet through the other day in a torrential downpour so I had to pop in to a high street store to buy a cheap pair of trainers and they felt so weird with my heel higher and my toes squashed I will never go back to regular shoes as I used to have a painful arch which as now gone since wearing barefoot shoes.
I've ran for 8 or so years in five fingers. No injuries, yes sore calves in between but I run all distances (from 5km to 100 miles) and never use shod trainers. I transitioned slowly over a year or so with minimalist trainers and never looked back. Anecdotal yes, but I had bad knee injuries in tailor made running shoes, gave up, put some old worn out shoes and that's where it started. If you just switch to minimalist and keep the same form, probably with heel strike, you will injure yourself and suffer. You need to work on form and be patient. I'm not quicker in my five fingers but I'm having so much more fun!
It’s so much more fun
For me, it feels like being a kid again...
Did you get shin splints at all?
@@aprilshotton396 Nope, I didn't get anything to be honest. Like I mentioned, tight calves in between but no other problems came. I was (and still do) listening to my body and foam rolling/self massaging the sore spots throughout. After these years I have very strong feet and ankles so I regularly run on very technical rocky and rooted terrain but never have issues after, the odd stubbed toe occasionally but nothing major. My daily shoe is a pair of Merrell vapour glove 3s so I really am minimalist as much as I can be. So no issues for now, touch wood!!
Exactly !! even do exercises and stretches not directly related to running but to strengthen your muscles and tendons such as skipping rope for example
I am elderly and just started wearing "barefoot" shoes. My stability has greatly improved and steps are much safer. They really do improve stability. They take a few days to get your muscles accustomed. I don't much care that they look different. I do have arthritis, but my knees and hips actually feel a lot better with these shoes.
Excellent that is great. What kind of shoes are you wearing?
@@DrTomBiernacki I have Xero's and also Whitin. Bought 2 pairs of each. Love the wide toe box. Luckily I have never worn pointed shoes and very little wearing of heels, so my feet were never squished and my toes are separated. Still look like a child's feet. :D I hated shoes when I was a kid, and always had trouble buying shoes that didn't hurt.
Excellent the xeros are very popular now!
@@DrTomBiernacki I have Xero HFS but put them aside as the toe-box is not wide enough. Plus they are a bit hard and less flexible compared to Vibram KSO EVO.
I've been wearing barefoot shoes for a year and a half now. I'm 50 years old and I don't think I'll ever go back to regular sandals and shoes again. I own 4 pairs now. Two sandals pairs, one casual and one laid back.
Excellent, are you in pretty athletic shape or do you run?
Stack height only refers to the midsole height, not including the upper.
Great catch!
@NOTREALLY HANKAARON ha ha. pathetic comment.
@NOTREALLY HANKAARON I was referring to YOUR comment. You deem it necessary to try and put someone down that's trying to be positive, helpful and appreciative of criticism. What does that make you? Exactly: Pathetic.
@NOTREALLY HANKAARON my point still stands. there's nicer ways to express criticism, you know.. Just like @Tristan Wallace over here demonstrated.
@@DrTomBiernacki I believe you can add a note on top of the video giving a correction without having to redo the whole video (I've seen this done on other videos). I think that'd be helpful..
To complain that a minimal shoes doesn't offer enough support is like complaining your umbrella kept you dry in the rain..
I would say it's more like convincing people that you're better off with an umbrella rather than benefiting from the natural rain the way our body was designed 😁
so true! ...and, a brilliant analogy, Linsey!
This is literally the most stupid analogy I've ever heard. But I see the point you're trying to make. You just aren't doing it effectively.
@@brotendo thanks i just love your comment though 💋
@@claireandersongrahamkeller2744 thanks!!
I'm so glad some one gets what I'm saying!!
I’ve been running barefoot in 30$ shoes for 3 months. It took 2 -3 weeks of my calves to adjust, but now I run entirely on the balls of my feet and feel more nimble than I ever have. Best shape I’ve ever been In thanks largely to minimalist shoes. My feet feel very strong.
Excellent!
What were the $30 shoes?
@@mikemichaels4500 perhaps Whitin shoes? Those are about $32.99 on amazon
@@ErrorMoose so far so good. Ankles feet and knees feel strong as ever.I briefly transitioned to merrell bare access xtr, which were flat but had lots of cushion, and i noticed that i was wearing the soles unevenly while i owned them. Now back in barefoot shoes, i run slower than i did in the cushioned shoes, but my form is much better and it feels much more natural. Also ive been deadlifting medium weight and doing pull ups and my neck/back feel healthier than ever.
@@mikemichaels4500 tsla from amazon. I also love the merrell vapor glove but theyre more expensive. I walk around in vans which are flat but have hard-ish soles. No cushion.
80 percent of people run and land on their heels- wrong
50 percent of runners get injured every year.
99 percent of people wear a shoe with a thick heel.
Something here doesnt make sense.........
Millions of years....humans running barefoot....do you really need a fancy study....sponsored by big shoe companys....to tell you how to run....get real...
Ya but to counter that humans are running faster than ever, by all accounts high school runners could be Olympic caliber 100yrs ago.
The best marathon runners wear supportive shoes and are not minimalist shoe runners and would blow out the barefoot runners. These statistics are they really proven? The barefoot hype has quickly died down without convincing evidence. Event though I am sure someone will find one random article to quote.
Not saying you are wrong but its not clear cut and out of the 1000s of people I see every year with foot pain they quickly improve and nearly all their pain goes away with a more supportive shoe and the correct insole, pretty much 90+% for very little $
@@DrTomBiernacki have you ever ran barefoot for an extended period of time? As an adult?
@@DrTomBiernacki you just said it man...a more supportive shoe and an insole. Your putting a band aid on it and calling it fixed. That's wrong man. It sounds like a system designed to sell more shoes and keep people injured. Otherwise you wouldn't have a job.
@@DrTomBiernacki and as for humans are running faster than they did a 100 years ago. I agree, but I'm not crediting the shoes with the increase in speed. "Competition breeds excellence". Of course the times will get faster. Swimming times are faster now as well. Are you going to tell me that the swim caps and goggles are more streamlined. ??
I like the minimalists I wear everyday. They have no laces, my foot slips into them like a tube and they're stitched from 100% cotton. Only drawback, I have to wear shoes over them everytime I leave the house.
What brand are they? Sounds like socks 😁
I walk barefoot around the house, and sometimes in the yard, have done for years. Although, not great when I occasionally stand in some cat poo/sick, that I missed ! Also, walking on an upturned appliance plug is NOT for the feint hearted ha ha. Joking aside, been wearing Vivobarefoots for a year or so now, I jump rope in them, but never ventured out running, I'll give that a go soon. Slow and steady (I'm in late 50s !!) ;-)
Getting a wider toe box shoe and a zero drop heel helped my foot pain a lot.
Excellent, was it an Altra shoe?
@@DrTomBiernacki no, I went with Lem's. They're a bit more minimalist.
@@Andrew-it7fb Have Lems too, love them
@@Andrew-it7fb what model?
@@SG-qx1fg I got the chukka. It's not their most minimalist shoe, but it worked well for me. I tried wearing one of my old cushioned shoes the other day and I felt really unstable walking in comparison.
I'm 55 and Xero Shoes completely changed my life. I am not a world class athlete by ANY stretch. And a 4 mile hike/walk is more my jam, but i have NEVER EVER had a pair of shoes that i loved so much i nearly forgot to take them off for bed. I can't recommend them enough but like the video recommends, go barefoot SLOWLY before going full speed ahead. FWIW my knee and hip pain and 'crackling' is gone in less than a month. I won't ever go back to 'foot coffins' Feeling the trail/ground/gravel/whatever has improved my balance. For years i also had some back pain...again, so far it's gone. I have been a Teva, Birkenstock, Alegria and Croc person but pretty much exclusive Xero for now.
I’m in my 60’s and I wear 3 kinds of Xero shoes. Love them!
Maximum flexibility is curling 360* heel to toe and side to side, stack height is the cushioning depth, not the entire shoe.
Minimalist footwear or barefoot style shoes changed my life for the better. No more knee pain, back pain, heel pain, hip aches. my family think I’m weird though. i hate sitting in chairs too; hurts my back and legs; prefer sitting on floor or standing up. now I’ve also heard sleeping in a hammock is better than traditional mattresses, but now, that’s just gonna look super weird and not guest friendly lol
I am a medical provider who loves Vibram five finger shoes, but almost no other medical providers will even talk to me. I have worn these shoes over 3 years and even now my foot muscle strength continues to improve even faster now than earlier. I say go all the way and now i am wearing the EX-L model and it really works. Did I go through a lot of pain, you bet ya. Have I essentially cured almost all my foot, leg, and hip problems, yes. No more hip pain, no more heel pain, no more chronic swelling of my big toes, no more inability to hike for miles, or stand on my feet most of the day without pain. Was it worth it, Yes. I am 72 years old. So it can be done. But if lots of people did this, these shoes would destroy a lot of podiatrists business. Good.
Going back to barefoot running (as a child I was barefoot all the time) was the best thing I could have done. I can run every day even if it is a mile or two. Amazing how quickly I recover. My son and daughter got into it as well and they love it. If you are trying it just start slow, very low mileage. I would actually recommend to measure it using time. Start with 5 minutes or whatever you feel comfortable with. And start at a very slow pace. Your feet condition relatively fast.
Excellent advice!
You run slow though
I've been running barefoot since 2009 when the craze began. I did it because I was a fatty who suffered knee pain in regular shoes. Though I feared glass would shred my tender soles and my feet would stick to the 40-degree pavement, I decided that one run couldn't kill me. My first run was 4 miles, painful and I kept thinking I was trailing blood, but once I was done, I noticed I'd suffered no harm (the pain was from the cold pavement). My calves were on fire the next day, but unlike shod runs, I had no knee pain. It's also hard to describe, but there is this feeling of "feeling" that I got when running barefoot that is hard to describe- it's as if running shod was running anesthetized while running barefoot exposed my senses to the world beneath me. This was important because even if painful, I really enjoyed the feeling of "feeling." I know it sounds stupid, but I'd rather feel the discomfort and pain and the sensory excitement of different surfaces to being anesthetized.
Since then I've been running barefoot and never looked back. I use Vibrams when the weather or surface is impractical (hot asphalt, winter ice, goats heads, mountains). The worst injuries I've suffered were glass splinters, though this happens maybe 3 times a year, and a high quality tweezer solves that quickly (do not buy cheap tweezers). I've never had knee problems since moving to barefoot nor do I suffer plantar or bone problems, but I imagine that has more to do with me slowly increasing my workload and not competing. I can now run 15-20 miles barefoot and prefer it: I would only wear shoes if you make me.
But I agree that barefoot is not for everyone. I have a student who is a natural runner and I've noticed she doesn't care for barefoot, I assume it's mostly because she's light. This makes sense to me because I started as a fatass runner and even now that I've lost weight am still heavy for a runner; so I am more likely to suffer knee problems than a lightweight runner. Also, I had a naturally bad gait (my heels always wore on the outside) and had to see podiatrists and get special fittings and change shoes frequently. With barefoot running I don't worry about any of that: I even suspect that my gait was never a problem.
If anyone is considering it, I'd give them a few bits of advice: (1) run 1/2 of what you normally run, and if you're a beginner, run even less so your feet get accustomed, and do not use your heels (2) clean pavement or clay are best, so try those... yes, runners think pavement is awful, but to my bare feet, pavement feels like carpet while the harshest is old unmaintained asphalt (3) do not fear glass- you can run over glass and 99% of the time it won't puncture you, while the 1% of the time it does, you can pull it out with good tweezers. In honesty, the first glass is the worst because of the mental fear you had, but once you get it out, you realize it was nowhere near as bad. (4) Be ready for soreness in muscles you never expected: my calves were burning, and some folks report sole pain, both of which subside as you do it more. (5) if you take it easy and follow those steps, you may find like me, that running barefoot may be your preferred way to run, but as I said, it doesn't work for everyone... but at least you gave it a fair chance.
Thanks for the tips! I hadn't even thought about glass yet, yikes me, but it's good to know it's so rare. Am a fatty and been using Merrell's for a week, my knees feel excellent and my calves are burning lol. Hoping to start slowly running at some point.
@@larbakatariina1912 just take it slow and easy and run once you feel ready. once you start running, do half the mileage you might do with shoes... in the beginning it's just about getting your feet used to doing all the work that shoes denied them. The awakening of your feet will be an amazing epiphany.
I 100% LOVE the feeling of barefoot shoes. Now regular shoes feel so heavy and I cant feel what my feet are touching. Also, with wide feet minimalist shoes are almost the only shoe that doesn't squeeze my foot.
But when I comes to running or playing a sport like, say, tennis. Wearing barefoot really dont do well.
The main issue I have with people saying it's more natural, which I completely agree with, BUT these hard surfaces are NOT natural and that's the surface you'll be walking on the most.
I find zero or minimal drop shoes much more comfortable and efficient. However, in the area where I normally hike, a lot of the terrain is covered with fist sized rocks. This can be really uncomfortable in any sort of shoes. My feet are accustomed to going barefoot (with no shoes) but thin sole shoes are still uncomfortable for several miles of large, loose rocks.
I suppose planning and having options are the best answer.
67 yo male. Bought Lems Primal 2 minimalist shoe. Fantastic shoe. Doesn't need wearing in, wide toe box, flat no heel at all and super comfortable. I don't run in them yet but there are plenty of RUclips vids on this shoe of people who do. Great video, for me this is one shoe that lives up to the sales hype in every way. I have recycled all my old footwear and won't wear anything but minimalist shoes. Am researching alternatives to Lems.
They can definitely do great and I'm glad they are doing well for you. I definitely see a love hate relationship that trends toward a bigger more supportive shoe as the person gets older, stiffer and less athletic.
You sound like atleast somewhat of an athlete!
I am an 80 year old female who just started wearing minimalist zero drop shoes. I started with the cheapest (Whitin). When I first put them on they felt wonderful. I wore them for 2 days straight and didn't take them off like I usually do with shoes (after a while I just wanted them off). Absolutely loved them. Could hardly tell I had shoes on. I then bought Xero shoes. They're good too but a little heavier and I can tell I'm wearing shoes. Anyway, I go barefoot a lot around the house so I didn't have any muscle or joint pain from the new shoes. I prefer the Whitin to the Xero. I always wore New Balance running shoes in the past, which would make my little toe sore by the end of the day. Another BIG problem with running shoes is the heel that sticks out close to an inch behind your heel. I had to be very careful going down steps because I would catch the heel on the edge of the step. I also feel more secure being closer to the ground.
I have the same shoes. I use them for working out. Also have a pair of the mariners.
Excellent!
I'm in my 30s, average shape, and perfer a minimalist shoe.
My dad is in his late 60s and loves the Hokas.
Without even thinking about it, I've liked the minimalist shoes since high school. I like Addias Sombas, Puma Suades, Nike Cortez, and old school Teva sandals. I got the original Merrell trail gloves when they first came out, however the trails in Arkansas were a little too stoney to be comfortable. They are great on grass, but I need at least the padding of the Tevas.
I like and reccomend the Merrell Flex and Bare Access. Zero drop, very flexible with just enough padding to make landing on cement feel like sand.
Awesome thanks for the viewpoint!
I just bought some xero prio's. I run in my socks at the gym. I didn't know they had actual shoes for people like me lol. Can't wait.
Excellent!
I love this comment. 🤣
Obviously, I can't speak for everyone, but @ a little over 40, I started working out in minimalist shoes. Now they're the only shoes I wear. I even have minimalist dress/work shoes.
40 is still extremely extremely young and healthy in my opinion in terms of health and biomechanical problems 😁
Just to give a baseline for health problem channels that majority of the viewers we have here and my target audience is 65+ in a lot of these videos. It's not the my goal is to make young healthy people feel bad about minimalist shoes, it's just that I know the people in a real amount of pain are older people.
I think something that's not being mentioned is the shock forces being applied on your bones after impact to the ground. Overtime materials and bones have to be strained or stressed after impact. I'm assuming improving your form is your best option. I did some force plate studies for a lab in my bioengineering class. Be safe and smart yall!
Absolutely, the idea of strengthening muscles is a good one for sure. The problem is most people we see are so overworked and sore that adding more muscle fatigue and work will push them into even further risk of stress fractures and tendonitis.
This is a concern for me. I have a history of knee problems. My knee was swollen for years and the only thing that helped was low impact exercise, i.e. cycling, or walking on grass. Walking on pavement in shoes with hard soles (especially heels) was quite hard on my knee. I don't run.
@@DrTomBiernacki the good idea is to start slowly and never run in barefoot
I hear a lot about running with minimalist shoes. Mainly that you'll land on the balls of your feet instead of your heels. This is said to be better for your knees. But when walking with barefoot shoes you'll still land on your heels, only with less cushioning.
Does this mean you (especially your knees) are worse off wearing minimalist shoes when walking?
Personally that's how I view it, more steps per distance takes the extreme end range of motion off of certain muscles.
I feel people do better stand and walking with more correction and for running you can get away with less correction for more benefit.
For example someone standing will tolerate aggressive orthotics better than someone running or jumping on them
@@DrTomBiernacki Thanks for the quick response!
@@larsmaas5302 When you are not trained in walking barefoot, yes one will feel their heels aching. But the more you walk barefoot, the less it will get. This is for two reasons as far as I know; 1) you will adjust your gait walking barefoot a lot and learn not to hard-plant your heel as you'd do when wearing cushioned shoes. and 2) the layer of callus on the soles of your feet will grow thicker, creating a natural cushion. The latter contributes less than the first.
I do admit I still get sore heels sometimes, but mainly when walking long distances on hard surfaces.
How he pronounces his “sh” sounds was very distracting lol
Its a Canada and Northern Michigan accent 😆
Fuck, cant unhear now
Why did I read this first?!?!?! Hahaa!!
I think I speak for everyone.
Fuck you dawg.
Respectfully tho
Literally was thinking the same thing. Had to check the comments to see if I was the only one.
"A 65 year old with joint pain"
Born to Run by Chris McDougal
Old people running countless miles in the mountains.
Would you bet against the same old person running even better with a Nike alphafly next %?
The marathon runners seem to immediately run faster with lest heart rate increase almost immediately!
Enough so that the shoes are made illegal for being too good.
@@DrTomBiernacki Well that's a good question. A human that has lived their entire life running barefoot and then throwing on shoes...like Nigerian marathons that walk away with a gold medal. Their form is already good. Discipline already in place. Grew up without shoes. You cant really compare someone like that to someone in western society who has their feet in casts their whole life.
@@DrTomBiernacki Your trying to make an illogical comparison. I acknowledge that their are engineered shoe designs that can add efficiency to an already superior athlete. Eliud Kipchoge and the vaporfly 4 pe3xent is a prime example. That's not the argument.
The argument is this...should we be wearing thick soled "supportive shoes". Not everyone is a kipochoge. I would also like to point out that he grew up poor and ran to and from school everyday without shoes on his feet, now hes the fastest marathoner in the world.
I am a 40 year old runner at about 75kg (so not a light runner). I wear minimalist shoes and run half marathons (as well as cycling and swimming). I have been running in minimalist shoes for about 10 years. It was a gradual transition and I did drills like running holding onto the shoulders of a runner in front of me, so I got used to taking smaller quicker steps and landing on my forefoot. I like very minimal shoes where I can feel the ground and have tried minimalist trail shoes with a thicker sole, but they just don't work for me. If I stop running and start again, I notice my calf muscles are very sore for the first few weeks, and then they are fine. Perseverance and patience is needed to transition to a minimalist shoe in my opinion.
Love this unbiased talk on minimalist footwear!!! I tried to switch from minimalist to more cushioning after years of being injury free, and got a stress fracture! I think that stress that was on my feet travelled up the chain somewhat...
Any change for runners can have big consequences for sure.
I think of it as starting a weightlifting program, you will get sore at the beginning of you go too hard too fast.
Thanks for the video. I have kind of a different perspective because I'm not a runner, I have CRPS in both my legs. What that means for me is that the wider, lighter minimalist stuff feels so much better to me, as well as feeling like I have a more stable platform. Sadly, wearing a size 15 6e, it's difficult to find a shoe that fits at all, let alone a minimalist one lol.
Absolutely thats an interesting situation for sure. An decent option may be slippers like spenco, vionic, chacos etc
my calves are much bigger. My overpronation has reduced so much especially on my right leg that it seems it disappeared. Knee injuries are gone. The overall running experience is so much more fun with the Vibrams. Sure there is a transition period .It took me almost 6 months to run complete 5ks without having DOMS on my calves the next day but the overall experience is SOOOO MUCH BETTER. Its not like I hate shoes either. I got all the best shoes of every single company out there and in the end of the day they are just collecting dust in the closet now. I now just use shoes either when the pavement is too hot for vibrams or on race day
Excellent!
Andreas, so you train in minimalist shoes and race in traditional shoes? Does that mess with your performance mechanics?
My 70 yo overweight husband has significant arthritis in his left ankle and right big toe. He adjusted to minimalist shoes over 5 years ago and has had a lot of improvement in balance, mobility and pain. He walks a lot, several miles a day. Minimalist shoes can help arthritis for some people. Improving mobility helps arthritis in most joints most of the time.
The only issue I have with this is the advice against senior use. You could use that example for any part of your physicality. If you don't take care of yourself when you're younger, you're going to suffer from it when you're older. If a 75 year old had been wearing appropriately minimalist foot wear since they were 3 years old, I'd be willing to bet my life that they would have incredible foot strength, balance, and improved joint functionality versus your average senior who has never had to really use their feet a day in their life.
I worked at a gym for a couple of years and it's so blatantly obvious to see the people their 60's and 70's who have been physically active for most of their life, being as mobile and effective (and sometimes even more so) than people in their 20's or 30's who are just starting out. Compare those seniors to other seniors who are just now trying to get to a "healthy" state and one looks like they have another 50 years left to live and the others look like they could pass at any moment. The only way to become physically stronger and solve your lack of capability isn't to take shortcuts and reduce the effort you exert, it's to do what is stressful and challenging for your body, without breaking that threshold of causing unnecessary and irreparable damage. The older you get, the slower you have to take it and I can see that it would then come to a decision that you have to make.
Do I start my struggle now and deal with a slow and painstaking process for the next 5 years in order to live a healthier and more enjoyable last 10 years of my life? Or do I keep ramping up my requirement of external support to try and live as comfortable as possible for all 15 years but progressively get worse?
Don't live recklessly and unhealthily now because you will be fine tomorrow, live intelligently and healthily now because you'll be fine in 50 years.
Would you recommend walking in minimalist shoes for those with flat feet? I used to wear corrective insoles, however, after walking with minimalist shoes for a few days, the soreness forced me to walk in a different manner which fortuitously also corrected my "duck feet".
Young healthy people may do well for sure! The point is older stiffer people with arthritis just don't do well. It's worth a shot for a lot
Personally barefoot shoes are really uncomfortable for me and I don't feel any benefits over time because I have a previous leg injury.
@Joe Kill try some sandels i have a pair from earthrunners and xero.
@Joe Kill & @Viktor Guarino try out some foot, ankle, and calf mobility stretches and exercises. It's super easy and 100% free. Some posture issues and related injuries even stem from weak core strength and bad hip posture. Because of your flat feet, going minimalist WITHOUT these stretches/exercises can lead to tendonitis and other stress injuries.
In my opinion, you don't *NEED* to go barefoot and buy barefoot/minimalist shoes to strengthen those muscle groups, _but_ it is conducive towards solving posture issues.
I’ve been barefoot for about 4 months. My feet feel strong and robust. Noticeably different
If I went barefoot and ran down the sidewalk I wouldn’t do the classic heel strike and neither would you. That’d be painful. Why should putting shoes on change our form? That’s an unnatural form of running for the body
6:37 it hurts because they still have to adjust and transition to it. And that's going to be true for anyone at any adult age. You have to relearn your walking and movement if you go from healthy to unhealthy shoes.
Minimalist shoes make your body more responsible for impact absorbtion and stability
But I think it's misinformation and a disservice to tell people, that old folks can't adjust to comfortably wear healthy shoes
They can adjust but the reality is not a quick as a younger person. We want to get great results for our patients not to worry about making people feel bad because they get offended for being older. Nothing is 100% but I don't think people would argue with proven statistics and odds.
@@DrTomBiernacki okay yeah, it would take longer. I appreciate your response
Just bought my third pair of five fingers...... Going on 4 years wearing them... I love my toe shoes and so do my feet... Peace love and Light
What does peace love and light have to do with your shoes?
@@Pronoodleeater126 people like you suck
Great short video. I am a fan of the Altra range of shoe. Light. Zero drop and really large toebox. Just thought I'd mention.
Thanks for sharing!
been using minimalist shoes for several years now. There was definitely a progression to the acclimation process: at first I got sore soles of my feet (not used to the higher friction level to the skin on the sole of my foot), then, I got sore ankles. I mean really sore. I had to rely on my old traditional shoes for this, I would wear the minimals on the weekends for light running, then use the traditional shoes for my workweek until I felt comfortable and was past the soreness to walk all the time in minimalist shoes. Then there was some aching in my knees and hips. This did not last as long as the soreness to my ankles. then I was running up to 24 miles on the weekend, on off-road trails and single track, sometimes on fire roads covered in rocks. Big tip: try running uphill for your exercise, it is surprisingly much easier on your joints than running downhill or even on the flats. Now I have gotten a little careless with my walking style and caused myself some low back pain, need to focus more on forefoot walking and not slamming my heels into the pavement, just noticed this recently. My feet have toughened and strengthened considerably. I realized this when I recently rammed my big toe full speed into the side of a rock by accident while running with my minimalist shoes on. Normally this would have sent me sprawling and needing to go to the ER to get an x-ray, but with my stronger feet.... I shook it off and barely felt any discomfort after several more strides! One more thing: try a low carb, low inflammation diet that has NO PUFAs while using these shoes for, imho, better results.
The way i look at it is this if your on your feet all day on concrete you need cushioning. If you work on a building site you need a stiff sole to protect your feet from walking over uneven surfaces. If you're just running erands a tennis type trainer will do for an hour. I think if you have a shoe without any stucture or stability as it is so flexable your foot will have to work harder to compensate for that. I have had sciatica and what works for me is a minimalist trainer or sneaker or tennis type shoe. I think if I was out all day I'd go for a more cushioned sole. I think a simple way to see if your toes are bieng sweezed is to take the insole out and look at the foot print on it. A sole proides stability and i have pointy dress shoes and boots and if they were too tight I would have calosis on the outside of my feet. If you buy the right size you should be ok. A pointy shoe or boot isn't generally intended to be worn for a long walk and they tend to be longer than an ugly foot shaped shoe. I resent paying more for a poorly constucted shoe with inferior materials than a shoe or trainer i can get from a high end manufacturer like loake on sale. I think there are beniifts from a zero drop shoe or trainer. as they are more of a nutural posture for the body as all of you're foot is grounded. I'm not qualified to give advice but have chornic knee pain and find low drop shoes help me. If you have more cushioning you have less stability, I'ts a dilema but I don't think barefoot shoes are the awnser for most of us as we're largely on concrete all day.
I started running "from zero" in ordinary running shoes. Everything hurt or got hurt. (Because I had started from zero). So anyone starting from zero who finds their minimalist shoes are hurting them probably just needs to slow down. It's mainly the running that's hurting. Runners are very injury prone in all forms of running (less so as they log up more mileage).
I switched quite slowly to minimalist shoes. Started doing things like running literally barefoot over certain stretches. It didn't make any perceptible increase to my injury rate (but I'd accumulated quite a bit of mileage by then).
Based on that little sample of one experiment, my theory now is that patience is the most important thing for a beginner (and with patience, I'd favour minimalist or no shoes). Rule 1: DO what you can do. (It's enough. It feels pathetically inadequate, but the feeling is wrong. It's enough.) Rule 2: Don't Do Too Much. Forget your PT Teacher at school. They were ignorant back then. The real law is No Pain, No Pain (as the inventor of c25k put it). For about 2 years err on the side of doing "too little", but be nice and consistent about this. No days off - and especially no days off for injuries -- as long as the way you achieve that is by making sure you don't get hurt.
Once this apprenticeship is done, you can pretty much suit yourself thereafter. It's fine to carry on the same way for the rest of your life; and it's also fine to aim to become the next Goggins; suit yourself (and pay the price without complaining, if you choose the expensive option).
Given this perfect recipe for everyone, there's a little tweak you can use when starting: Run barefoot. (Carry plasters etc for any little wounds you do yourself, just in case). Not minimalist; Bare Foot. An immediate benefit of starting that way will be that the limitations of your soft feet will prevent you from overdoing things. Walk bare foot. Then run a tiny bit whenever you walk barefoot. And in time, run barefoot. Your feet, unshod, give you a LOT more feedback than even minimalist footwear will. (Except when it's frosty, out, when they'll be just as numb as they would've been in the shoes you used to wear.) Really. Because the one thing you most need to avoid, once your initial fitness kicks in, is pushing your tendons etc further than they can go, just because your muscles have quickly adapted - as they will.
You need to show a minimalist shoe with a wide toe box instead of the one you showed. I am 72 and just started wearing minimalist shoes. I love them! I do everything in them. Not running but I think just wearing them helps increase muscle tone and wearing a shoe with a wide toe box and doing exercises for bunions my feet are improving.
Barefoot shoes helped me drastically improve my running form 👌
Thanks for sharing!!
I'm very unfit, but I actually far prefer the barefoot type shoes because they don't hurt!! Maximum shoes kill my chins and kill my feet! They always have arches in the shoes and it constantly feels like I'm stepping on a large rock that's always in the same place! Its so painful!
Thats great, what shoes are you using?
So you're saying in a maximalist shoe the Achilles tendon doesn't do much? Do you know ANYTHING about how the foot works?
No not really, but I do know with the heel slightly lifted that the load reduces significantly at the end range and also reduces the start of overpronation. I also do know from personal experience that people just about always have significant improvement with less pressure on the achilles tendon.
Damage is always at the extreme ends of range of motion. I know people get upset if someone goes against the idea of a minimal shoe, but this stuff is very well proven and I don't think many people would dispute that there is less stress placed on the Achilles.
And I don't mean that in a rude way at all. I full acknowledge that if someone can safely and in an inflammation/pain free way strengthen And stretch their achilles then that is by far the best way, but most people aren't able to do that unless they are young, healthy, and their injury isn't all that bad in the first place.(generally of course, not every single person)
If I wouldn't get so many looks of dismay, disgust or disapproval, I would go barefoot as much as I could. It has many benefits, health and wallet alike..
When a child is unshod noone bats an eye, when a woman is unshod she might get mild critique.. ..but when an adult male goes unshod 'he must be a hippie, homeless, or escaped from an asylum'. This is clearly a social affair.
Big brands in shoewear have us in their grasp of portraying the act of being shoeless is just not-done.. Shame on them for doing so, shame on us for believing it..
No shirt no shoes no service... Started by corporations!
@@Trinna_ I don't because most of them are to ugly for the price.. I do have leather Italian loafers without an insole which you can roll up tight enough to fit in a straw, and barefoot sandals (DIY Xero design) with a paper thin sole.. ..but nothing quite matches having nothing on your feet to inhibit any motion or sensation.
Absolutely!
Glad that's working for you!
Yeah or maybe some people don't like stepping into disgusting/dangerous shit and having feet as dirty as a dumbster. They call it hippie shit because it IS hippie shit. Nothing "wonderful" about stepping around barefoot in disgusting city streets. You wanna go barefoot so much, do it in nature. Go to a beach. Whatever. For everything else there is a massive selection of barefoot shoes at this point and you only need ONE pair that will last you a long time. You get pretty much all the health benefits with a right barefoot shoe. No reason to be doing weird shit like walking barefoot.. Lems shoes has a pretty big selection of all needs and tastes and they are cheap. There is also Vivobarefoot but they're expensive. You got Vibram fivefingers + many other companies.. Look em up. You'll find something you like..
For me, going minimal (close to barefoot) changed my running in a way that actually benefit my when using non-minimalist shoes. So, basically... I wear minimal shoes at the office or goe completely barefoot at home, but I now use Neutral runner shoes with some support when running. I find that funny.
Excellent, hope it continues to work!
same here haha
one big thing that got forgoten here is alot of our hammer toes and bunion foot issues are caused by our modern day pointy toe box shoes. some of the minimalst shoes shown also had pretty narrow toe boxes which id advise against if your trying to get bear foot properties out of a shoe your toes need room to splay which was evident by the main complaints on the ones shown about rubbing blisters or narrow toe box on the two shoes shown. on the vibram some of them are quaility issues others where people have alot of toe pain are likely hammer toe or bunion issues. Vibram shoes are not a good shoe to try and move over to if your toes are already in bad shape and the other half are people who don't realize and just go head first in from maximalist shoes to VFF and don't expect these unused muscles to get sore. minimlast shoes are not a miracle and things that took years to happen to your feet or muscles that have gone un used for years and years will take time to adapt. There will be people with feet to far gone that they will just not be good for and thats bound to happen
Is there benefit to using both minimal and maximal shoes in your training? Everything I have heard so far is just how to transition to minimal.
Stack height is the term used to refer to the amount of material between your foot and the ground, not the height of the shoe.
You're absolutely right, great catch!
Hi Michigan Foot Doctors, I think by showing a Hoka shoe next to essentially a Converse, you're straw manning minimalist shoes a little bit. There are much more advanced minimalist shoes including altra shoes and topo athletic shoes. And the thinking now is that barefoot running is almost completely gone (at least in the running groups and online circles I've visited). The most minimalist you get in most places is zero drop with reduced stack height and a lot of flexibility. There aren't many left running in vibram five fingers, running on pavement with nothing on is just too hard on the bones in the foot. And people were breaking bones in their foot on small rocks. So I think showing advanced maximalist shoes like the Hoka Bondi, but not advanced minimalist shoes like Altra or topo, really straw mans minimalist running. I recognize that you showed arc teryks shoes and new balance, but I wouldn't describe either of those as true minimalist shoes, the way you would describe the Hoka Bondi as a true maximalist shoe. The Hola Bondi is the perfect example of modern maximalism, where arc teryks and new balance are not perfect examples of modern minimalism, Altra and topo are.
You make a great point and this was not meant to be a hit job on the minimalist shoe. I personally was aiming more on my target audience of older patients with severe foot problems. I readily admit my area is more fractures/infections/work place disability style foot pain. I don't spend as much time with high level athletes looking to maximize performance. That being said overall as a runner and the patients I do see enjoy shoes with some support in the 8-12 heel lift range like a Brooks ghost. I rarely if ever see people having success with minimalist shoes, although I know there are many very successful people using them!
Great comment and very appreciated!
@@DrTomBiernackithank you for responding! I don't think your work was a hit job or even remotely close to it! I thought your video was very well done, I just wanted to make sure the modern minimalist footwear that I love was represented. I think you're video provides valuable information about the difference between minimalist and maximalist shoes!
Excellent I really appreciate it!
I bought some Vibrams last year and it was the best choice ever. They are extreme minimal shoes .
Excellent glad you are doing well!
I have a company called Barefoot Science. Our patented insoles are the only insole in the world that deliver progressive proprioceptive/neuromuscular stimulation to the feet while wearing shoes. 15 years of research and working with hands on experts has taught us a lot. The well known "Foot Core " study detailed that even a thin sock dramatically reduces the proprioceptive receptors ability to nourish the brain. Basically the minimalistic shoes are giving the feet their job back but leaving the electrical breaker switch off. We have over 3,000 validated gait reports, under mapping and SEMG reports that support this. One report with a Triathlete wearing Five fingers as an example showed a 51% decrease in postural sway and and instant over to use of the first met head ( big toe) after 300 steps. On an Optogate system ( used in 965 online peer studies) I have witnessed many runners that were tested transitioning to a forefoot gait and when they landed on their forefoot , they went 80 milliseconds in "reverse" and then forward again. Why not just land on the heel , load for 3 milliseconds and then go forward? it really comes down to using data to intelligently transition rather than guessing. I learned that it is impossible to select a shoe for someone without using technology to confirm that the shoe is actually improving the temporal gait and balance parameters. Once I witnessed many shoes testings I knew that my recommendations were breaking people and I had to stop making recommendations without testing first. The best naked eye can only see down to 16% asymmetry yet we break at 10%. The U.S. Olympic committee shuts you down at 9%. This is only the tip of the iceberg when it comes to evidenced based biomechanical and cognitive assessment. The tools are out there and now affordable but very few people are even interested in learning about them.
I turned 20 a few days ago and I’m getting my first pair of VivoBarefoot shoes called the Geo Racer Knit in men’s and I’m going from hypebeast Adidas Ultraboost and I’m looking forward to finally turning my jelly-like calves to muscular ones. I’ve heard transitioning is hard but I’m looking forward to the challenge 🔥
Yes if you’re reading this, they are incredible! I already bought my second pair! The Primus Knit 2 Lux Mens
@@super_heroes hopfully everything is going well. If like alot of people your feet slowly get wider you may end up out growing vivo as they are not ultra wide. They are an amazing start shoe and have very nice designs and colors.
6:24 Bro, what are your doing?! You know a wider toe box helps bunions, there is a definitive answer! Be bold, and say it!
haha!
Seriously it's not even controversial or a debate.
Running with my water shoes has been comfortable and I notice a greater strength in my legs and calf. I do switch the cushioning overtime with trail running shoes. But running on a pavement does hurt my legs a lot especially I live in the city.
Also instead of running with a forefoot I would suggest running on mid-foot or full foot. The hikers are often taught to using mid-foot in going through different terrain and trails.
Excellent!
Cadence change can definitely help!
FAKE NEWS? Or have they worked great for you? Let us know!
🦶We love our FANS and thanks for SUBSCRIBING!🦶
Also let us know what topics you want to hear about!
For the shoes and orthotics recommended in the video: wp.me/p9imRX-54n
Check out our guide on MAXIMALIST shoes which are on the opposite end of the spectrum!
ruclips.net/video/GT3LjVp_cxk/видео.html
You say "Barefoot running isn't suitable for the older unfit person" or words to that effect. I say "bollocks" because I know of at least one person it is suitable for. Me. I am 61, overweight, and unfit. My new years resolution was to get fit. I now can run/walk 10k which I do three time a week. Half of this is done totally barefoot and the rest with minimalist sandals. I am slowly increasing the amount I run and the amount of time I'm barefoot with the intention of being able to complete the 10k running barefoot all the way. I have had no problems whatsoever and I am improving every day. like you said, everyone is different so you can't say it is not suitable for the older person.
I'm glad it worked for you, but nobody said everyone is 100% the same as you mention at the end. The reality is seeing to thousands of people with foot pain the vast majority have near instant relief of pain and can do more with the correct supportive shoe. A heavy clunky shoe also can be worse than a high tech "minimallist shoe"(that may even be made from better material, provides better support and is more expensive). But usually if you match up a high quality great shoe like a brooks, saucony or hoka with a good fitting orthotic people have amazing relief almost instantly.
I am genuinely happy that you are doing well and wish you good luck!
I saw somwhere that Vibram had to pay few millions due to advertisments that they used back in 2010-2014. I have started using their shoes a month ago and I really happy with them. I feel like I am among them that really feel the diffrence.
Absolutely the change in cadence and muscle use can do it for some people, just not most people! You are probably healthy and in great running shape?
You totally lost me when you started comparing shoes based on negative Amazon reviews…
Just watched this excellent guide but it leaves me with a question. As a 65- year old man with some arthritis in the ball of my big toe, are you suggesting I should not pursue my move to minimalist shoes? I hope not as I love wearing them, but I would like advice on how to minimise any degradation in that joint. Many thanks.
If it works well and there is minimal pain for sure keep using it. but arthritis doesn't just show up out of nowhere, it is usually repetitive and inappropriate joint overload for a very long time. We find in those situations people really feel better with more offloading and support.
@@DrTomBiernacki Many thanks - I'll monitor it and revert to supportive shoes if necessary.
You misstated the definition of "stack height". It's not the total distance from bottom to the top of the ankle cuff: is the height between the ground and your actual food, ie combined thickness of sole and footbed. And the graphic in this video(3'25") has the correct definition.
which brand is that white minimalist shoe you have been showing in the video?
For me vibrams are the way to go for minimalist shoe, i been wearing them since 2010. People complain not enough support, well its suppose to mimic barefoot walking and runnig so there should be no support at all, i think a shoe should only give protection from cold and sharp objects thats it.
I love my Vivos so much. I tossed away my other 2 pairs of sneakers as I did not wear them once in months. Just brought the new Opankas from Vivos and they are sooo comfortable! I noticed that my knees (am 26, office job) are way better now than they were before.
Explains why I only want to squat in socks and only want to sprint indoors in socks rather than running shoes.
Dr. Tom, you are a likable guy. Wish I lived close enough. You get the like and subscribe!
We hope you get better, thank you so much!
Thanks!
Should I go minimalist even if I have chronic shin pain after running? Im currently using whitin minimalist trail runners.
Great video! I love minimalist shoes for walking but I am looking for something minimalist to wear while playing tennis with lots of lateral movement. Some people say it will promote ankle rolls while others say the low stack height actually prevents ankle rolls. It seems like a tradeoff between stack height (bad) and lateral stability (good). I would love some input from the doctor regarding this. Thanks so much!
I would say a lot depends on the foot type, for example a cavus foot type would be more likely to roll. Some might consider an athletic ankle compression brace that fits in shoes for like $20 as an option. If history of severe sprains possibly something with laces and strapping may be an option.
That tapered toe canvas shoe isn't a minimalist shoe dude.
I wear the Merrell Vapor Trail shoes. Wide toe box so my toes can spread out. They're about as close as you can get to being barefoot wearing a shoe. You almost forget you're wearing shoes..........
My feet have boned that failed to heal after a break. I like the minimalist shoes because I can shift my weight to where ever is least painful. In traditional shoes my foot feels forced over a form that is just very uncomfortable. I don't really run though. I just use the shoes on a regular basis.
Thanks for the wonderful information dr. What would be your opinion about toe splaying and / or arch support. Amongst the research, what is happening to the cuboid bones In the world of Minimalist Shoes. is toe splaying desirable?
Good information... i never used Vibram or any minimalist shoes. Just prefer run barefoot on the soccer grass field for strengthen my both feet and for running ultra distance I just wear Maximalist shoes for long term running. better than spending it to minimalist shoes.
Maybe the best strategy is to train in minimalist shoes in order to strengthen the muscles in the feet but then race in a heavier shoe with a carbon plate for faster race times.
Edit: wasn't aware I had already commented on this video....but here's another anyway..
Now this review I'm about to make doesn't apply to all barefoot shoes.. Not all of them are created equal, do your research. Also all barefoot shoes take a bit to get used to. They hurt at first while you learn to properly walk again and you muscles strengthen. It's normal just be aware it won't be sunshine and rainbows on day one.
Oh lordy the back problems and foot problems I used to have. I can tell you right now the claims they make about barefoot shoes are all completely true. Your sense of balance is better because you can feel the ground and spread your toes to catch yourself. Your back hips knees and ankles don't hurt as much because you learn to catfoot in them to avoid hurting the ball of your feet. This reduces shock to those joints hence why they don't hurt as much. I used to have a pretty bad pelvic tilt too but the shoes force you to stand straighter and more naturally sooo. They help fallen arches because the way you have to walk forces your foot muscles to strengthen. It really is a word of difference. I work at a Walmart and wear this type of shoe everyday. They don't hurt my feet and don't wear me out like regular shoes. Try a pair.
Hope someone has pointed out to you, your minimalist shoe is not minimalist in the barefoot sense. It's just a canvas sneaker
What about a history of shin splints. Would these help with shin splints? Ive been trying to find a shoe to help with shin splints but i also need something with a wide toe because normal active shoes seem to be way too tight which i think might be a partial cause of my shin splint issue. Its causing me to almost run differently to avoid foot pain. The moment i take my shoes off its like a sigh of relief.
If you can find a place that you can actually spend time in your “real” bare feet, you can’t beat it. Your home for starters. If your lucky enough to have a yard, mow it in your bare feet. Walk in it. Garden in it. If you go hiking, try one shoe on, on off. Don’t over do it and the next thing you know is that you really will become very picky about the footwear that you do need to wear.
You missed the best minimalist shoes Luna Sandals.
I will check them out, thanks!
Technically not a shoe but a great Sandal :)
Yesss! I have been wearing my Luna Oso Flacos now for five years nearly exclusively. They are amazing, life changing, and have travelled the world. They've trekked the camino, cycled Norway, been on top of several volcanos, crossed mountain ranges, been through the temperate rainforests of Tasmania, the jungles of Guatemala, survived my giant pregnant lady elephant feet, and they are still perfect.
I've been wearing lunas for almost 10 years now. Yes, they are technically a sandal, but give you all the benefits of the other 'minimalist' shoes with no toebox. :) Another "shoe" that is frequently left off these 'minimalist shoe reviews' are no shoes at all. While I do wear my Lunas when the temperature drops too low or the pavement is just a little too hot, most of the time I am completely barefoot. The feedback you will get from the soles of your feet is many times greater than what you get from any minimal shoe out there. The feedback from your soles will tell you when you are doing something wrong, right, or going too far.
I've used Vivobarefoot and Xero shoes over the years. Both are amazing, but completely different. I think Vivo is somewhat better in some ways but Xero has better traction on their shoes.
Excellent thanks for the input!
I love it! This doctor is so right but yet so wrong in some cases when you’re barefoot run you could take long stride you just got a learn how to be efficient with your strike number two wearing shoes is for weak people that need support right away if you could build your muscle and strength you won’t need shoes because your muscles will support you you can use your ankle knee and foot bend to absorb your weight exactly how it works when you’re doing jump rope. Just watch a slow motion sprinter run and watch how many times has heel strikes the floor if you get a efficient at this you could do this long term it’s not just a short run technique. New balance minimus are the worst running you can buy, that 4 mm offset will not allow you to mid or toe strike, it will make you heel strike and then the shoe has absolutely no cushioning so the heel strike will damage your joints, I learned this the hard way.
Can I use just swim shoes for the same effect?
I do.
08:53 thoes are not minimalist shoes? narrow toe box, looks to have a drop. ?
Wearing a minimalist shoe does not mean you should be forgoing socks. If you want to wear a minimalist shoe and it has internal seams that will rub against the foot put some damn socks on ,that's what they are for.
the older people seems kinda invalid tbh. Think about what older people with bunions start wearing. Crocs open toe thin sandals both of which start to head towards the minimalst shoe properties. But like anything changes should be done in moderation the longer you are stuck in maximalist shoes the longer you would expect to take to adapt and be able to go full throttle without issues. And like you mentioned there are more padded minimalst shoes but I think an important part some of the people who get hurt with these is not taking time and expecting your foot to adapt to years of basicaly a cast on your foot . But I understand as a doctor people are a hard variable and getting them to trasistion instead of just jump right in is easier said then done
Biggest study is looking at a newborn baby and how their feet are compared to a 5-6 yo
And the other study is looking at ppl back in the day, the traditional olden days shoes and the fact ppl just didn’t even wear shoes but we now wear casts hmmm?
I wear regular runners, Nike Zoom to be exact, and I've noticed I never heelstrike when I walk or run, ever.
Do you get any pain anywhere?
@@DrTomBiernacki Nope, just walking and running in the most natural way possible, even barefoot, I walk and run normally, so if I ever transition to barefoot shoes, it will be no problem.
Excellent, I'm glad it's working well for you!
Hi! I'm no doctor but I've dipped my feet a little into the research, and I'm pretty sure it's natural to heel strike while walking. It's only when we convert to running that we change into forefoot striking. :)
I was a runner until I got a plantar fibroma a couple years ago from riding another persons bicycle with a different style of pedals. I switched to minimalist shoes and sandals, and my fibroma has shrunk significantly. I’m also able to put weight on the ball of my foot again without discomfort.
Excellent , that is fantastic news! What brand of shoes worked for you?
Michigan Foot Doctors I used Xero Genesis sandals at first, but now have Vivo Primus lite shoes too.
Those are some popular shoes now for sure, I will have to try a pair!
I'm dealing with metatarsalgia right now in my clunky shoes, will these help?
Barefoot shoes caused me metatarsalgia.
What if I got a stress fracture, what do I do? I feel like most podiatrists don't know about barefoot shoes/didn't learn about them or believe in them. What do you think?
So many positive feedbacks about barefoot shoes. I hope it becomes a trend
I wear minimal shoes and i have no more hip nor knee pain. My feet get stronger week by week.
I always think of spike shoes and of football shoes as the best running shoes. People used to run on wooden L shaped or J shaped plates for 40 km! I love that hold underneath below heel and along foot, that fit. I prefer that trampoline over any Eva Zoom X React Flyte or Boost. Today with Pebax, all plastics and carbon fibers we should have something like Asics(A6X) Meta Racer as old/ new normal. Yet it is rare. And no one really make wide front for feet. Vomero 15 and 16 has it. All are usually narrow there, like we are evil sisters of Cinderella. From lot of cushion my joint feel pain and instead of long runs I cut joy ride to 5k which is so painful in Peg 37 for me.(shoe pushes me backwards and right shoe slippage is too much, also it is loud banging on asphalt - in engineering it is lost energy, not much good design invested there). Anyways, I have learned my lesson and no more. Bursitis, Achilles you name it.. hip ..all muscles along the way. All trialthlon shoes from A6X rather than 9ike are new light for me. For me speed is all. I simply prefer ground not exactly firm ride but also not absorbing all in body, but rather moving aside, backwards.
Thanks for educational video.
0:52 the longest legal disclaimer on youtube
Haha it's also 50% of the show notes and even longer on the website, welcome to american healthcare
Believe me it is frustrating, as an example I use to run a homeless patient clinic but due to legal concerns... Can't do anything anymore, very challenging to help people anymore
There might not be much research into barefoot running but from reading “Born to Run”, there would seem to be rather a lot showing running shoes cause injuries. I appreciate someone who makes a living from treating bad feet wouldn’t be that keen on giving the whole picture but what about mentioning some of those studies?
There are a million studies out there, its like talking about nutrition. You can get lost in a sea of studies and you can find ones to show you what you want. This is meant to be a quick overview.
This will always be hot topic where people will always want more studies cited. In a previous video I cited review articles and studies and people still wanted more and different studies. Some studies are flawed and if they don't show what people want they will just want different studies.
Born to run is just a man's story, not a research study. If you look at Scott Jurek (and his excellent book) he talks about and runs against this barefoot tribe and he wears shoes and blows them away by a huge distance. The book captured a fad in my opinion and pushed a narrative that was not really proven.
Excellent book for sure but pushed his barefoot running viewpoint making them some $$$ and there is nothing wrong with that.
@@DrTomBiernacki I wasn't referring to the book as research but the studies mentioned in the book.
@@DrTomBiernacki in the grand scheme of things, trainers are the fad really, barefoot running has been around since the dawn of man. Totally agree that you can get what you want out of studies but you didn't mention any that show trainers being the cause of foot injuries, just ones that found barefoot didn't do much.
Super helpful fact base without a sales pitch for a product or lifestyle just the pros and cons refreshing
Thanks we appreciate it!
How can I prevent over compression of the cuneiforms when running on the balls of my feet? I've chasing pain around between turf toe-type symptoms and pain in top of my foot from what I think is compression from over-flexion of my ankle. I'm struggling here. 😩
Personally I can't speak for world class athletes and marathoners, because they are superhuman, but the average person and even the average runner does best with a well supported and cushioned shoe with some toe drop.
Even the all the marathon records that are dropping now are done by amazing supportive shoes withe a little bit of a heel drop. I believe if you have foot problems and not knee hip problems, I would go with a well supported shoe not minimalist.
Copy that, Doc. This worldwide shutdown has forced me out of the gym and onto the local park trails. It's definitely a different game than running on pavement or a treadmill. My feet have been slow to adjust. It's frustrating and discouraging.
This whole year has been tough for sure
@@DrTomBiernacki Turns out that I've broken a sesamoid bone. I can't win.
Hi Dr. Tom. I’m in my 30s and I exercise regularly. However, I do have flat foot and some old injuries like post tibial tendinitis. Is it even possible for me to transition to barefoot lifestyle? I’ve wearing orthodics and shoes with great support. I wonder if I rely too much on these tools might miss the chance to strengthen my feet abilities.
Almost a year old post, I hope you found your answer, but if not, I'm in a similar way. I'm 30, I have low arches, I overpronate, I sprained my left foot in 2016 and didn't rehab it, and since switching to barefoot shoes I am having an issue with my posterior tibial tendon. Since I started wearing barefoot shoes about 4-5 weeks ago, I've been going on like 20 or 30 minute walks around the neighborhood to get my feet used to them. Even after focusing on forefoot striking and walking on the outside edge of my feet so my ankles don't collapse, as well as some simple foot strengthening exercises, the tendon in the foot that I sprained can still hurt in that short amount of time. It is getting better though, it's a very slow process for people like us with already pretty weak and dysfunctional feet. I imagine I won't be able to wear them for hours on end for months, probably well into next year, but I'm getting there. Standing properly has revealed a bit more of an arch than I thought I had, my achilles tendons aren't tight anymore, I used to be a bit cautious going down the stairs in the mornings cuz they'd be tight but not anymore. And even though it hurts my ankles, I've even sprinted a couple times, yesterday and today. Yesterday felt like the fastest I'd run in my life, and it wasn't even difficult. I haven't sprinted in years. Switching to forefoot striking just made it so easy.
I believe it can be done, but if you're really having issues with PTT, then you may have to do a lot more exercises and take it even slower than I am. It would be worth it though, you could either rely on orthotics for the rest of your life and have terrible mechanics going into your old age which could lead to injury, or you can try to strengthen your base as much as you can so maybe you won't even need orthotics in the next couple years.
So what I've learned today is black shoes are bad, light colored shoes are good 😉
Haha