In recent years, minimal footwear—shoes with thin, flexible soles and little to no arch support—has gained popularity among runners and fitness enthusiasts. A growing body of research suggests that wearing such footwear during daily activities can significantly improve foot strength. A 2020 study published in Scientific Reports provides compelling evidence supporting this claim.
The Study: Minimal Footwear and Foot Muscle Strength
Researchers from the University of North Carolina and Harvard University conducted a randomized controlled trial involving 73 participants who were habitual wearers of conventional shoes. The participants were divided into two groups:
- Experimental Group (n=37): Wore minimal footwear for at least 6 hours daily over six months.
- Control Group (n=36): Continued wearing their usual supportive shoes.
Foot strength was measured using dynamometry and ultrasound imaging to assess muscle size and activation.
Key Findings
- Increased Intrinsic Foot Muscle Size
- The minimal footwear group showed a 15.7% increase in cross-sectional area of the abductor hallucis (a key foot-stabilizing muscle) compared to the control group.
- The flexor digitorum brevis (a muscle involved in toe flexion) also grew by 11.2% in the experimental group.
- Improved Toe Flexion Strength
- Participants in the minimal footwear group demonstrated a 20.3% improvement in toe flexion strength after six months.
- The control group showed no significant change.
- Enhanced Balance and Stability
- Postural sway tests revealed that the minimal footwear group had 12% better balance compared to baseline, while the control group showed minimal improvement.
Why Does This Matter?
Stronger foot muscles contribute to better arch support, reduced injury risk, and improved athletic performance. Minimal footwear encourages natural foot movement, leading to greater muscle engagement compared to traditional cushioned shoes.
Practical Takeaway
If you’re looking to strengthen your feet, consider gradually incorporating minimal footwear into your daily routine. Start with short durations and increase wear time as your feet adapt. The evidence is clear: minimal shoes can lead to stronger, more resilient feet.
Would you try minimal footwear for foot strength? Share your thoughts in the comments!
References:
- Ridge et al. (2020). Scientific Reports, “Foot muscle changes in minimal footwear over six months.”
- Holowka et al. (2018). Journal of Foot and Ankle Research, “Effects of minimalist shoes on foot strength and function.”