Daily Use of Minimal Barefoot Footwear Leads to a 57% Increase in Foot Muscle Strength
A peer-reviewed study shows that simply changing your everyday footwear can significantly improve foot function.
For most of human history, we moved barefoot or with minimal protection. In the last few decades, however, footwear design has shifted toward increased cushioning, arch support, and structure—often with the intention of enhancing comfort or preventing injury.
But what if these very features are compromising foot strength?
A 2021 study published in Scientific Reports has provided compelling evidence that switching to minimal footwear shoes designed to mimic barefoot conditions can lead to substantial increases in foot muscle strength, even without any targeted training.
Study Design
Researchers at the University of Liverpool followed two groups of healthy Western adults over a six-month period:
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One group continued to wear their usual, conventional footwear.
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The other group wore minimal footwear during their normal daily activities
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Minimal footwear was defined as flat, flexible, with a wide toe box and no arch support—allowing for natural foot movement.
Importantly, participants were not asked to begin any new exercise routine. The only change was the type of footwear used during daily living.
Key Findings
After six months, the group using minimal footwear showed a 57.4% increase in foot muscle strength, specifically in the flexor muscles of the forefoot (metatarsophalangeal joint).
The group that continued wearing conventional footwear showed no measurable improvement in foot strength.
A separate group of participants who had already been wearing minimal footwear for over two years exhibited similarly strong foot musculature—indicating that these changes are not only achievable, but maintainable over time.
Implications
The study supports a growing body of research suggesting that conventional footwear—while often marketed for support and protection—can lead to underuse of the intrinsic foot muscles. Over time, this may contribute to:
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Reduced postural stability
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Increased susceptibility to foot and ankle injuries
- Structural deformities such as hallux valgus and collapsed arches
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In contrast, minimal footwear appears to stimulate natural foot function through regular use—activating muscles that have become dormant due to years of artificial support and restricted movement.
No Training Required
Perhaps most noteworthy: the increase in foot strength occurred without any targeted strengthening protocol. Participants weren’t given foot-specific exercises or therapy. They simply went about their normal lives in different footwear.
This suggests that reclaiming foot strength may be less about adding new routines—and more about removing barriers to natural function.
A Simple Change. A Measurable Result.
The human foot contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. It is designed for adaptability and strength—but only if allowed to function naturally.
The evidence from this study points to a straightforward intervention:
Switching to minimal footwear in daily life can significantly restore foot muscle strength in a matter of months.
Reference
Curtis, R., Willems, C., Paoletti, P., & D’Août, K. (2021).
Daily activity in minimal footwear increases foot strength.
Scientific Reports. Link to full article
