You’re Probably Wearing the Wrong Shoes (Part 2)
In Part 1, we looked at how modern shoes and daily habits can impact your feet. Tight toe boxes, elevated heels, and stiff soles can all contribute to major foot and whole body problems. My deep dive began with Born to Run, which completely changed how I thought about feet and shoes. From there, I fell into rabbit holes of YouTube videos, podcasts, and rehab programs, experimenting with barefoot-style shoes and foot exercises while observing how my own feet moved and strengthened over time. Over the course of a couple of years, I saw my arches engage again, my toes spread naturally, and strength and coordination return to muscles I didn’t even realize had weakened.
Now in Part 2, I want to save you that long learning curve. This is the condensed, practical guide, the simple steps you can start using right now to restore healthier and stronger feet without having to sort through all the information yourself. Think of it as the roadmap I wish I had when I first started making these changes. For those of you who like to explore, deep dive, and learn for yourself, I’ve included some great resources at the end to explore.
The goal here is not to overhaul your entire life in a week or to replace your entire wardrobe of shoes with barefoot shoes overnight. Instead, it is about making small changes that build on each other. Over time those changes strengthen the foundation of your body from the ground up. I will walk you through the same approach I took, but simplified so you can start applying it right away.
What to Look for in a Shoe
1. Wide Toe Box (Most Important!)
Your toes should be able to fully spread out while standing, just like they would if you were barefoot. Narrow toe boxes squeeze the toes together, which weakens the small muscles in your feet, alters balance, and can contribute to long-term foot deformities. The ultimate test is to put on your toe spacers, which we will cover later, and see if your foot fits comfortably in the shoe without the sides pressing your toes together.
2. Zero Heel-to-Toe Drop
When shopping for shoes, look for a true “zero-drop” option. This means the heel and forefoot sit at the same level, with no elevated heel. Zero-drop shoes allow your weight to distribute naturally, help maintain proper posture, and avoid shortening the Achilles tendon. Many modern shoes have a 12–15mm heel-to-toe drop.
3. Flexible Sole
A flexible sole lets your foot move naturally and engage stabilizing muscles. If the sole is stiff, it restricts foot function. Feeling the ground is essential for activating muscles, maintaining balance, and receiving the sensory feedback that guides movement, and super-cushioned shoes reduce that input.
4. Stack Height (Sole Thickness)
Stack height is the distance between your foot and the ground. Unlike the other three qualities, the ideal thickness depends on what you are doing in the shoe. I personally rotate shoes ranging from 4 mm to 24 mm depending on the activity. For example, running on concrete might call for a thicker 24 mm sole, while a walk on a natural trail might use a thin 4 mm sole. Thinner soles, around 4–7 mm, give better ground feel and allow more natural movement. Thicker soles, 15–30 mm, provide extra cushioning for long hours on hard surfaces. If you are transitioning from a thick, cushioned shoe to a thinner sole, it is best to do it gradually to give your feet and calves time to adapt and build strength.
Choosing the Right Shoe
Here are just a few brand options ranked from most cushioned (beginner-friendly) to most minimal that meet the qualities described above:
More Cushioned (Great for Beginners or All-Day Standing)
· Altra (21–33mm): Wide toe box + zero-drop, ideal for transitioning.
· Barebarics (14–20mm): Stylish, functional, and easy to wear daily.
· Lems (9–14mm): Lightweight, wide-toe box with moderate cushioning.
· Whitin (Amazon brand) (7–12mm): Budget-friendly intro to barefoot-style shoes.
Minimalist Shoes (True Barefoot Feel)
· Xero Shoes (5–11mm): Flexible, zero-drop, and lightweight.
· Vivobarefoot (5–7mm): High-quality brand with great ground feel.
· Feelgrounds (5–7mm): Extremely thin and flexible—best for fully adapted feet.
· Shamma Sandals (5–12mm): Barefoot sandals, handmade for comfort in warm weather.
Find in-depth reviews and comparisons:
Anya’s Reviews (anyasreviews.com) – This is one of the best resources available for barefoot shoe information. It’s a site I personally use often to check reviews, sizing advice, and brand comparisons. This makes it much easier to choose the right shoe for your needs, especially since it can be hard to find these shoes in physical stores. If you are local, Manhattan Running Company carries a few of these options so you can try them on and test them out in person before buying.
Beyond Shoes: Toe Spacers
Toe spacers are one of the most powerful tools for restoring healthy foot function. They help realign your toes, undo years of compression from narrow shoes, and allow your foot muscles to work the way they were designed. Regular use can improve balance, strengthen your arches, and over time they can make a noticeable difference in common foot issues like bunions, plantar fasciitis, hammertoes, and neuromas. They were a key part of my own journey!
Recommended Products (search these exact terms on Amazon):
· “Mind Bodhi Toe Separators” – Soft and comfortable, great for wearing around the house.
· “2Pairs Toe Separators – Toe Spacers” – Firmer design with no outer band around the big/pinky toes, making them ideal for wearing with socks or even inside shoes.
How to Use Them:
· Begin with 30 minutes to 1–2 hours of wear daily.
· Gradually increase wear time as your feet adapt.
· Progress to wearing them during daily activities, workouts, and eventually all day if tolerated.
· Consistency is key—the more often you wear them, the faster your feet can adapt and heal.
Foot & Ankle Strengthening Exercises
1. Single-Leg Balance in a Doorway
· Stand barefoot, balance on one foot.
· Let your toes spread naturally and engage your arch. Stand up as tall as you can and keep a very slight bend in the knee. You should feel the bottom of your foot, outside of the knee, outside of the hip, and glutes working to keep you balanced. These are the areas we want to activate.
· Hold about 30 sec per side or till you feel a good burn in the muscles listed above. Add challenge by closing eyes or moving your free leg.
2. Toega (Yoga for Your Toes!)
This exercise trains the small stabilizing muscles of your feet, especially those that control your big toe. The big toe is the key to arch stability and proper foot mechanics, and it’s also the area most affected by modern shoes, making it the spot most patients need the most work on.
How to do it:
1. Big Toe Down – While keeping your heel on the ground, press your big toe firmly down into the floor. At the same time, lift your other four toes up. Hold for 5 seconds, then relax.
2. Big Toe Up – Reverse the movement: lift your big toe up while keeping the other four toes pressed down into the ground. Hold for 5 seconds, then relax.
3. Repeat – Perform 10 repetitions per foot.
If you need a visual demonstration, check out this short video. Step 3 of the video shows this exercise exactly.
Tips for success:
· Move slowly and with control—don’t let your toes “cheat” by twisting or rolling.
· If it feels impossible at first, gently assist with your fingers until your brain learns the movement. You can follow along and practice with this short video to help guide you.
Make it easier/ more effective:
· Use a toe band (search “Soxsense Toe Stretcher Bands” on Amazon). These provide light resistance, help guide the big toe into proper alignment and encourage correct muscle activation.
3. Four-Way Ankle Walks (8 feet each direction)
A series of short, controlled walks that build strength and stability in the muscles of the feet, ankles, and lower legs. Take small, slow steps (like you’re tiptoeing) while keeping the target foot position.
· Toe Walks – Walk forward on the balls of your feet.
· Heel Walks – Walk forward on your heels with toes lifted.
· Inversion Walks – Walk on the outer edges of your feet.
· Eversion Walks – Walk on inner edges of feet.
How to Transition Safely
Switching too fast from supportive shoes to minimalist styles can lead to pain or injury.
Tips for a Safe Transition:
1. Start Slow – Wear minimalist shoes for short periods at first.
2. Strengthen Your Feet – Do the exercises above regularly.
3. Listen to Your Body – If sore, back off and rehab more.
4. Rotate Shoes – You don’t need to go barefoot 100 percent of the time in the beginning.
5. Adjust as Needed – Use barefoot shoes + thick insoles and reduce over time.
Resources Guide – Learn More
Anya’s Reviews – anyasreviews.com
If you’ve got a question, it’s likely answered here. Great for finding your next pair of shoes, sizing advice, and comparing brands.
The Foot Collective – YouTube / thefootcollective.com
The go-to resource for foot rehab and education—learn how to transform your feet from weak to strong.
Knees Over Toes Guy (Ben Patrick) – YouTube
Mobility and strength training that supports foot, knee, and whole-body resilience.
Final Thoughts
Give it a try. Experiment. Move at your own pace and see what feels right. Play around with different shoes, exercises, and toe spacers to find what works for your feet. The key is consistency. Stronger, happier feet make everything else in your body work better, and the sooner you start, the sooner you’ll notice the difference. Enjoy the process of rebuilding a foundation you probably didn’t even realize had been weakened!
