Do Barefoot Shoes Help Relieve Ankle Pain? (4 Ways They can Help Prevent Injury) - Get Running Now (2024)

According to the Journal of Sports Science and Medicine¹, the ankles and feet account for 26% of injuries in runners.

You can eliminate pain in your ankles and reduce the risk of compensation injuries to the hips and knees by strengthening your ankles and improving ankle mobility.

Barefoot shoes provide a natural solution as they:

• Improve ankle stability – engage the intrinsic muscles surrounding the ankle.
• Enhance proprioception – the body’s ability to sense its position in space
• Encourage natural gait mechanics – promote a mid-foot or forefoot strike
• Reduce impact on the ankles and other joints – more gentle and controlled landing

For the best results, accompany your switch to barefoot shoes with strength and mobility exercises.

Why Is it Important to Tackle Ankle Pain?

The Ankle-Knee-Hip Kinetic Chain

Ankle pain goes beyond mere localized discomfort. It can affect the intricate relationship between the ankle, knee, and hip joints, collectively known as the “kinetic chain.”

The kinetic chain, also known as the “kinematic chain”, includes the ankles and feet, the knees, the hips and pelvis, the shoulders, and the head.

These three joints work in harmony, and when one part of the chain is disrupted, it can have a ripple effect on the entire system.

Compensation Patterns

When you have ankle pain, often you unknowingly develop compensation patterns in your gait and movement – compensations are the body’s way of adapting to the discomfort.

For instance, someone with ankle pain might alter their stride, shifting their weight and posture to try and compensate for a weakness or to minimize the pain.

While compensation patterns may provide short-term relief, they can lead to long-term consequences, including severe injuries to the hips, knees and ankles.

Increased Risk of Knee Injuries

As the knee is a crucial component of the lower limb, it plays a pivotal role in accommodating these compensations.

Extra stress is placed on the knee joint as it attempts to adapt to the changes in movement patterns driven by ankle discomfort.

This increased stress can lead to various knee issues, including ligament strains and meniscus tears – prevent your knee from rotating, causing severe pain and locking.

Check out our article ‘Do Barefoot Shoes Really Help Knee Pain?’ for more information:

Impact on the Hips

Limited ankle mobility due to pain can affect hip movement by disrupting ankle dorsiflexion (pulling your toes up towards your knees), which helps maintain a natural gait and proper hip mechanics.

This restricted ankle mobility forces the body to compensate, altering walking and movement patterns. This can lead to problems like hip pain, muscle imbalances, and potential hip joint issues.

Simply put, dealing with ankle pain is important because it can seriously affect your knees and hips.

If you decide to put up with the pain rather than deal with the problem, you could cause more severe damage to your body.

How Do Barefoot Shoes Help Ankle Pain?

What Are Barefoot Shoes

Barefoot shoes are a particular type of footwear designed to mimic the experience of walking barefoot – they are thin and flexible, with a wide toe box, no artificial support, and a flat profile.

Here’s how barefoot shoes are different from their traditional counterparts:

How Barefoot Shoes Help Alleviate Ankle Pain

Here are four reasons why barefoot shoes can help with ankle pain:

1. Improved Ankle Stability: While traditional shoes often provide excessive support (leading to weakened ankle muscles), barefoot shoes encourage natural movement and engagement of the intrinsic muscles around the ankle.

Increased muscle activity enhances ankle stability, reducing the risk of sprains and strains and contributing to better long-term ankle health.

2. Enhanced Proprioception: Barefoot shoes promote proprioception – the body’s ability to sense its position in space – by allowing the feet to make direct contact with the ground.

Heightened sensory feedback helps wearers better navigate uneven terrain and make real-time adjustments in their stride, reducing the risk of missteps and falls.

Dr Steven Robbins (MD), an experienced researcher into everything ‘barefoot’, has touched on the importance of sensory feedback in the feet.

In one of his medical papers², he explains that:

“In footwear, tactile sensations are minimal and humans rely on muscle receptorsfor foot positionjudgments.

This proprioceptive sense declines due to oscillatory movements caused by footwear with high resiliency.

Ankle taping reduces the risk of ankle sprain through providing tactile information of plantar position andorientationthrough traction of the skin of the leg.

A better solution would be footwear thatprovidesplantar tactile feedback”

3. Natural Gait Mechanics: Traditional shoes often alter natural gait mechanics (by encouraging heel striking), contributing to issues like overpronation or supination, which can harm ankle health.

By promoting a midfoot or forefoot strike, barefoot shoes reduce the impact on the ankles and joints. This can help alleviate pain caused by the excessive force associated with heel strikes in conventional footwear.

4. Reduced Impact on Ankles and Joints: With thin soles and zero heel elevation, barefoot shoes facilitate a more gentle and controlled landing when walking or running.

A lower-impact landing can be particularly beneficial for those with sensitive or painful ankles, as it minimizes the strain on the joint and surrounding tissues.

All in all, barefoot shoes efficiently address ankle pain, emphasizing improved stability, enhanced proprioception, natural gait mechanics, and reduced impact on the ankles and joints.

NOTE: While barefoot shoes hold promise for people seeking ankle pain relief and improved overall ankle health, transitioning to barefoot shoes should be approached gradually and with caution.

Does Walking Barefoot Strengthen Ankles?

Running with barefoot shoes provides more dynamic and varied challenges to the ankle muscles, providing a more practical but riskier way of strengthening the ankles.

On the other hand, walking barefoot is a safer way of strengthening the ankles over a more extended period, as it still engages the surrounding muscles and promotes natural movement.

Walking barefoot strengthens the ankles because it:

• Increases muscle and ligament engagement in the feet and ankles
• Improves proprioception
• Promotes natural movement patterns in the ankle
• Improves balance and stability
• Gradually loads and strengthens the muscles safely over time

Walking barefoot is a safer yet less efficient way of enhancing ankle health and reducing the risk of injury than running barefoot – or in minimalist shoes.

Real-Life Success Stories of Barefoot Shoes Helping Ankle Pain (Reddit)

Here are a few success stories of people who struggled with ankle pain and solved the issue with minimalist shoes.

Example #1

[Unknown reddit user]

“Running store put me in motion control shoes and I had ankle and knee pain.
Barefoot running did solve these problems for me and corrected my flat feet. HOWEVER, you have to start very slowly and carefully work your way up to your former mileage. I had multiple stress fractures from running too far at first. Then I read Ken Bob’s book and learned to let pain be my guide and only run when my feet feel awesome. Any discomfort at all and I rest until it is gone. I can now run farther than I could in shoes and took 2:00 min off my mile pace. Good luck!”

Example #2

papaia

“I have one slightly deformed ankle which leads to a lot of ankle weakness, pain, and reduced range of motion. I used to wear motion control shoes and an orthotic ankle brace, which fixed my ankle problems, but killed my knees. I finally gave up on turning into Robocop and got a pair of Vibrams.
It took me 6 weeks or so to strengthen my legs and get used to them, but they have fixed all of my problems. My ankle just doesn’t hurt anymore, and it feels much stronger compared to what it used to. I think they have even put some arch back into my flat feet.
In my opinion naturally strengthening your own muscles to support your own body is the way to go.”

Potential Drawbacks and Considerations

While barefoot shoes offer significant benefits for ankle health, there are some essential factors to be aware of before you get started:

• Start strengthening and mobility exercises, as well as wearing barefoot shoes.
• Transition into the new style of footwear gradually, starting with short runs or walks.
• Barefoot shoes may not be suitable for everyone.

1. The Importance of Strengthening and Mobility Exercises

To maximize the benefits of barefoot shoes, you must complement their use with specific strengthening and mobility exercises for the feet and ankles.

These exercises help build the necessary muscle and ligament strength, improve flexibility, and enhance proprioception, all contributing to a successful transition to barefoot footwear.

2. Transition Periods

Transitioning to barefoot shoes often requires an adjustment period.

Initially, anyone accustomed to traditional footwear may experience discomfort or muscle fatigue as their feet and ankles adapt to the new footwear.

It’s EXTREMELY important to recognize that this adaptation process can take time!

To avoid potential injuries or discomfort during the transition, start running (or walking) small distances and ensure your form is correct.

3. Not Suitable for Everyone

Barefoot shoes may not be suitable for everyone, particularly those with specific foot conditions.

For example, suppose you have severe pronation or supination issues, structural abnormalities, or certain medical conditions (for example, Ehlers-Danlos Syndrome, rigid musculoskeletal deformities, and pre-existing chronic foot conditions).

In that case, you may find that barefoot shoes do not provide the necessary support or correction for your condition.

You should consult a healthcare professional or podiatrist to determine whether barefoot shoes are suitable based on your foot health and needs.

Conclusion

It is important to understand that the ankle, a vital joint connecting the foot and leg, plays a crucial role in mobility and overall well-being.

Ignoring ankle pain can lead to localized discomfort and issues throughout the kinetic chain, including the knees and hips.

Barefoot shoes offer a promising solution for ankle pain relief. They promote improved ankle stability, enhanced proprioception, natural gait mechanics, and reduced impact on the ankles and joints.

You can strengthen your ankles, eradicating pain and reducing the risk of injury in the hips and knees by:

• Transitioning to barefoot shoes
• Practicing mobility and strengthening training

Sources

1. Journal of Sports Science and Medicine – The Proportion of Lower Limb Running Injuries by Gender, Anatomical Location and Specific Pathology: A Systematic Review ↩︎
2. Steven Robbins MD – Factors Associated With Ankle Injuries: Preventive Measures ↩︎

FAQs

Q: What Are the Main Causes of Ankle Pain?

A: Common causes of ankle pain include:

1. Sprains: Overstretching or tearing of ligaments, often due to twisting or rolling the ankle.
2. Strains: Injuries to the muscles or tendons around the ankle.
3. Fractures: Broken bones in the ankle, which can be the result of trauma or a fall.
4. Arthritis: Inflammatory conditions like osteoarthritis or rheumatoid arthritis can lead to chronic ankle pain.
5. Tendinitis: Inflammation of the tendons in the ankle, usually due to overuse or repetitive movements.
6. Bursitis: Inflammation of the tiny fluid-filled sacs (bursae) around the ankle joint.
7. Achilles Tendonitis: Inflammation of the Achilles tendon, which connects the calf muscles to the heel bone.
8. Gout: A type of arthritis characterized by the accumulation of uric acid crystals in the joint, often affecting the ankle.
9. Neuropathy: Nerve damage or compression can cause ankle pain, tingling, or numbness.
10. Overuse: Continuous strain on the ankle from activities like running or sports can lead to chronic pain and injury.

Q: Can barefoot shoes completely eliminate ankle pain?

A: While barefoot shoes can significantly help alleviate ankle pain and promote overall ankle health, they may not entirely eliminate pain, especially in cases of severe injuries or chronic conditions.

The effectiveness of barefoot shoes varies from person to person, and results depend on factors such as the cause and severity of the ankle pain, an individual’s biomechanics, and their commitment to a gradual transition.

It’s essential to approach the use of barefoot shoes as part of a holistic approach to ankle pain management, which may also include strengthening exercises and other therapies.

Q: Are barefoot shoes suitable for all types of physical activities?

A: Barefoot shoes are versatile and can be used for various physical activities, including walking, running, and general fitness.

However, it’s important to recognize that not all activities may be suitable for immediate transition to barefoot shoes, especially if you are new to them.

High-impact activities like running may require a more gradual adaptation period to prevent overuse injuries.

Additionally, activities with specific footwear requirements, such as sports with cleats or protective gear, may not be compatible with barefoot shoes.

Q: How long does it take to adapt to barefoot shoes?

A: The time it takes to adapt to barefoot shoes varies from person to person.

Some individuals may feel comfortable within a few weeks, while others may take several months to transition fully. It’s crucial to listen to your body and allow it to adapt at its own pace.

Starting with short walks or runs and gradually increasing the duration and intensity can help minimize discomfort during the adaptation period. Patience and consistency are key to a successful transition.

Q: Can people with pre-existing foot conditions benefit from barefoot shoes?

A: Barefoot shoes may benefit some individuals with pre-existing foot conditions, but it depends on the specific condition and its severity.

Those with structural abnormalities or severe pronation/supination issues may require more specialized footwear or orthotic support.

It’s essential to consult with a healthcare professional or podiatrist to determine whether barefoot shoes are a suitable option for your unique foot health needs.

In some cases, barefoot shoes may complement other therapies or exercises prescribed by a healthcare provider.