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Adjust Xero Sandals for a Perfect Fit
How to Adjust the Xero Shoes Sandals for a Perfect Fit To get a just-right fit for your sandals, follow the instructions below. And if you need more help, feel free to reach to our Customer Happiness Team at support@xeros.com.au For all of our sandals, you want to aim for "snug but comfortable." Z-Trek, Z-Trail and Naboso sport sandals Aqua Cloud and Genesis huarache-style thong sandals Veracruz sandal Shortening the laces on the Aqua Cloud and Genesis If you tighten your heel lacing and end up with "too much lace", you can shorten the laces by following these instructions:
Proper Foot Placement When Running
Proper foot placement when running If someone tells me they're having almost any problem or issue with natural running, the odds are well over 75% that the issue comes from "overstriding." Overstriding is when you land with your foot further out in front of your body than is necessary or ideal. Watch little kids run and they almost never do it. Not even when chased by ravenous chickens! See how the foot lands almost under the hips? Put modern running shoes on them, their gait will change, and they'll start to reach out with their leg, landing on the heel. Do this when you're barefoot and it HURTS. Do this in a barefoot-inspired or true-minimalist shoe, like Xero Shoes (both shoes and sandals), and you'll typically hear of three issues: Sliding off the sandal or into the thong of the huarache-style sandal -- this is because the sandal hits the ground and stops moving as your foot continues to move forward. Tightening the lace or webbing isn't a real solution. Slapping noises -- this comes from, well, slapping your foot onto the ground. When you land on your heel, your foot can't articulate properly and the forefoot comes down with extra force. If you land on your forefoot when you overstride, that can lead to stress fractures, but first it'll just be loud. See this article for some more info. Heel blisters -- landing with your foot in front of your body is like putting on the brakes with each step, and that horizontal deceleration creates friction, and friction leads to blisters. See How to Avoid a Barefoot Running Blister and see the first video at https://xeroshoes.com/barefoot-myths-lies-and-truth-free-video-series/ for more about this. If you land with your foot "under" your body (it may be slightly in front of your center of mass), all those issues go away. In fact, if you land that way, you can wear a sandal that's barely tied to your foot and it won't make any noise, nor will you slide off it and you won't get blisters. It'll be like you're running barefoot, but just before you land, someone throws a piece of rubber on the ground. Here's one of my favorite examples. In this video, the runner accelerates to full speed on a carpet that's over ICE... then runs for a few strides at full speed without any slipping. You'll have to pause the video and play with the slider to see how his feet are landing under his center of mass. What this highlights is that when you're running at a constant speed, especially at full speed, almost all of the force into the ground is vertical. Add more horizontal force, e.g. by overstriding, and your feet would slide right out from under you. Whattya' think? The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.
How To Walk Barefoot
How To Walk Barefoot: Techniques & Health Benefits Most of you will read the title and think, "Do I really need instructions on how to walk? I have been doing it my whole life!" Others (hopefully) will think, "Finally, the answer to my burning question - have I been walking wrong in barefoot shoes?" Whichever group you are in, keep reading to learn about the surprising benefits of barefoot walking (or the benefits of zero drop/minimalist shoes), as well as instructions to get you started. What Is The Right Way To Walk? For those of you who are skeptical that there may be a better way to walk, let me ask you this: Do tribal women in Africa with water jugs balanced on their heads walk in the same way that Olympic race walkers do? Do either of those people walk in the same way that you do? The answer to both questions is obviously no. That's because walking isn't just walking. And you walk differently based on circumstances: Your gait will change if you’re walking uphill or downhill, walking fast or walking slow, or walking on different surfaces. But there are fundamental principles that you’ll discover in this article which can make your walking more efficient, enjoyable, and simply better for your body. How Going Barefoot Can Help You While it’s possible to learn optimal walking form in shoes, it’s faster and easier to be in your bare feet to discover the best way to walk. That’s because: Most modern shoes get in the way of proper walking form. They squeeze your toes together, alter your posture with elevated heels, and feel stiff, which could hamper your ability for your bones and joints to move naturally. When you’re barefoot, you get feedback from the ground which can help you find a natural, comfortable way to walk. You're quickly aware of your biomechanics: walking with proper form feels good, and improper form feels uncomfortable. One other advantage: By walking barefoot, you become your own best teacher about proper walking form. Listening to your body will help you discover your own secrets for walking efficiently, enjoyably, and easily. How Should My Foot Land When I Am Walking? Forefoot striking, mid foot striking, heel striking... does it make a difference when walking? That's actually the wrong question to ask. It's not the foot-strike you should focus on. Your footstrike changes based on whether you’re walking uphill, downhill, fast, slow, accelerating, decelerating, and what surface you’re on. The most important aspect of barefoot walking is landing with your foot underneath your body (or close to that) rather than having it land too far out in front of your body, which is called “overstriding.” If you’ve explored barefoot running, you’ll recognize these ideas about walking are the same as for running. Where your foot lands in relation to your body, to your center of mass, is the most important thing. And the way you learn to have your foot land in the right place is all about using your glutes and hamstrings properly when you walk… and that’s what the instructions, below, will teach you to do. How Do I Train Myself To Walk Barefoot? If you want to learn the natural way to walk, follow these steps for learning how to walk barefoot properly (and more enjoyably!): Want to see this in action? Watch the video below, then use the steps here to dial in your form. Start by taking off your shoes—or get as close as possible to barefoot. Even socks can reduce the feedback your feet need to learn proper walking form. You want your feet free to move and feel the ground. If you do need to wear shoes, avoid ones that interfere with natural movement—like cushioned soles, elevated heels, narrow toe boxes, or stiff designs. Instead, choose minimalist shoes that are flexible, low to the ground, and foot-shaped, with a zero-drop sole—like Xero Shoes. Walk with your glutes, not your hip flexors Your glutes and hamstrings are your body’s “prime movers,” but most people rely too much on their hip flexors when they walk. Try this instead: Lift one foot slightly off the ground and don’t swing it forward Push your standing leg backward (like you’re skating) Let your lifted foot land naturally under your body Repeat on the other side This helps you move using your glutes, instead of pulling yourself forward with your hips. At first, it may feel a bit robotic—like a lunge, catch, reset pattern. That’s normal. As you get more comfortable: Don’t push as far back Let each step flow into the next Stay relaxed Listen to your body Don’t worry about how your foot lands—heel, forefoot, or flat is all fine. When you can feel the ground, your body will naturally adjust your stride. Over time, this walking style can feel smoother, more efficient, and you'll probably notice that other parts of your body relax too. Are Minimalist Shoes As Good As Walking Barefoot? Going completely barefoot isn't for everyone and isn't right for every occasion. The good news is that you can walk in minimalist (or barefoot) shoes instead. That's why we created Xero shoes - so you can get all the benefits of being barefoot while still protecting your feet. Xero Shoes are designed with a thin, flexible sole and roomy toe box so your feet can move naturally. This allows you to strengthen your foot muscles and safely get feedback from your environment, similar to what you get in bare feet. NOTE: Not all minimalist shoes are, well, minimalist There are many footwear brands that advertise their shoes as “barefoot” or “minimalist.” And there are brands that advertise that they’re “zero-drop,” meaning that the heel isn’t elevated higher than the ball of the foot. People often use minimalist and zero drop shoes interchangeably, which isn’t accurate, since you can have a zero-drop shoe with a stiff, or highly cushioned sole. According do Dr. Irene Davis, the characteristics of a truly “barefoot shoe” are: A wider, foot-shaped toe box No arch support Little or no cushioning A flexible sole to allow for proper foot motion A thin sole to provide proper feedback about what you’re stepping on or in Light weight “Zero-drop” on a non-elevated heel According to Dr. Davis, shoes that don’t have ALL of those characteristics are “partial-minimalist shoes.” And her research shows that these types of shoes are the worst shoes to wear. That’s because, typically these shoes have cushioning that inhibits the feedback you need to naturally adopt a more ideal gait, and any heel lift will do something similar. Xero Shoes, according to Dr. Davis, checks all the “barefoot boxes.” Can I Walk Barefoot On Hard Surfaces? In a word: Yes Humans evolved in places with packed mud that’s as hard as concrete (and with rocks and twigs and pokey things that you would never want to step on). Your muscles, ligaments, and tendons are natural springs and shock absorbers. Better than any man-made cushioning material. And when you land with your foot underneath your body, you can engage your arch (regardless of whether you have flat feet or high arches), to give you a strong foundation. Have FUN! One of the best things about walking barefoot is how enjoyable it can be. Learning a new movement pattern takes a bit of time to become habitual, and it’s a different amount of time for each person. If it feels like work, stop. Rest. Then start again later. Remember that your brain integrates new things when you’re resting, not by working harder. So, use fun as your guide. And, if you want to try Xero Shoes, start shopping here. The information in this post does not take the place of medical advice. Only your doctor can provide advice, diagnosis, and treatment. Always consult a qualified health provider if you have questions about your health.
Hiking Boots vs. Hiking Shoes
Hiking Boots vs. Hiking Shoes: How to Choose the Right Trail Footwear When you hit the trail, one question comes up again and again: do you lace up hiking boots or hiking shoes? The honest answer is that there’s no single right pick for everyone, but there is a right pick for you, your feet, and the trails you love. At Xero Shoes, we look at this a little differently than most. We believe footwear should protect your feet while letting them function the way they were meant to: bend, flex, feel, and move. So whether you land on a hiking boot or a hiking shoe, the goal is the same: natural movement, a wide toe box for your toes to splay, and a zero drop sole that lets you actually feel the ground beneath you. To help break down the differences, we spoke with Michael Pao, Chief Product Officer at Xero Shoes, about what hikers should consider before getting a pair and hitting the trails. Do You Need a Pair of Both? Maybe! It really does come down to personal preference and the kind of hiking you do. If you hike year-round in a range of conditions and encounter cold wet weather, rocky terrain, short day hikes and fast, dusty summer miles, you can benefit from having both a barefoot hiking boot and a lighter trail shoe in your gear closet. If most of your hikes’ terrain and weather are similar, one well-chosen pair will carry you a long way. The Fundamentals: Core Differences Between Hiking Boots and Hiking Shoes Michael’s Expert Tip: “The biggest difference is protection,” says Michael. “With Xero Shoes hiking styles, the outsole and materials may be similar between a low shoe and a mid boot, but the boot adds more coverage around the ankle and collar.” Hiking Boots Boots rise above the ankle. That extra collar height adds more protection around your ankles from rocks and brush, and more ankle support on loose, uneven terrain. But it can also mean more weight and slightly less ankle mobility. Our waterproof barefoot boots add that coverage, plus a waterproof option, that still provide flexibility and a zero-drop design that lets your feet move naturally. Hiking Shoes A hiking shoe’s collar sits below the ankle, giving your ankle a full range of mobility. You trade the ankle collar for more natural foot movement from ankle-down. For a lot of hikers, that freedom is the whole point, your feet and ankles get to do their job, getting stronger mile after mile. Materials, Construction & Outsole Both styles start with the same barefoot DNA: a foot-shaped design that’s wide and roomy in the toe box to support natural toe splay, yet fitted to the midfoot and heel to feel secure. A thin and flexible outsole gives a balance of ground feedback and protection and grippy lugs provide traction. From there: Uppers range from non-waterproof fast-draining, breathable mesh (great for heat and water crossings) to a sealed waterproof membrane (great for rain, mud, and cold temperatures). Outsoles are fine-tuned for trail terrain. Our Scrambler Low EV trail runner uses a Michelin® FiberLite outsole (yes, the same brand as the tire company) that keeps the shoe flexible and lightweight with a trail-ready grip Construction details like a waterproof membrane and gusseted tongue (more on that below) decide how much water and debris stay out. Midfoot lockdown: Xero Shoes’ huarache-inspired tensioning system helps hold the midfoot in place while leaving room in the toe box and forefoot for natural foot movement. Height & Weight Hiking boots come in mid and high cuts, but Xero Shoes focuses more on mid-cuts. More coverage means more materials which means the boots weigh a little more. Low-cut hiking shoes are lighter. The good news: because every pair is built minimalist-first, even our boots stay light and flexible compared to conventional hikers. Michael’s Expert Tip: When choosing between a hiking boot and hiking shoe, Michael says the biggest trade-off is usually weight. A boot has more material, more padding, and a longer tongue, which can add protection, but also adds weight and slightly reduces ankle flexion compared to a low hiking shoe. Xero Shoes’ Scrambler Trail collection has the same materials, waterproofing and outsole construction between the Scrambler Trail Mid WP boot and Scrambler Trail Low WP shoe. The main difference is simply the boot versus shoe. The Engineering Trade-Off: How Collar Height Affects Performance Here’s the heart of the boots-vs-shoes question. A higher collar adds coverage and support because it shields your ankle from trail debris and keeps more dirt out. The added security and lace hooks on the boot can also give the heel and rear foot a more locked-in feel. A lower collar adds mobility so your ankle moves freely and your foot reacts to the terrain in real time. Neither is “support” in the old-school sense. At Xero Shoes, the real support comes from your feet getting stronger. Here’s how the two stack up: Feature Hiking Boots Hiking Shoes Ankle coverage Above the ankle, more protection from rocks, brush, and rollovers At or below the ankle, full, natural ankle movement Protection More coverage against debris, mud, and trail hazards Lighter coverage; ideal for cleaner trails Weight A bit heavier (membrane + materials) Lighter and more flexible upper Weather range Waterproof for wet and cold conditions Breathable and fast-drying for heat and water crossings Best for Rugged, wet, cold, or overgrown terrain; heavier packs; long mileage Maintained trails, fast day hikes, hot weather, lighter loads Can You Use Trail Running Shoes as Your Hiking Shoes? Absolutely, and our Scrambler Low EV (women’s here) is a perfect fit for anyone who wants one shoe that runs and hikes, or if you prefer a light and agile feel. This lightweight trail runner has an abrasion- and debris-resistant mesh upper, a Michelin® FiberLite outsole, and a barefoot feel that’s right at home on a day hike. A men’s size 9 weighs just 9.2 oz (260.8 g) per shoe, women’s size 7 weighs 7.4oz (210g) per shoe. Prefer something built for the trail but still featherweight? The non-waterproof Mesa Trail II (women’s) is another great crossover and one of our lightest. Here’s how trail running shoes compare to boots on the details that matter most: Weight: Trail runners are designed with less material around the ankle and are generally lighter. Durability: Boots are a good pick for bushwhacking and rocky terrain, but a rugged trail runner like the Scrambler Low EV handles regular trail abuse with ease. Breathability: Mesh trail runners breathe and drain far better than a sealed waterproof boot, so your feet stay cooler and dry faster. Choosing Between Hiking Boots and Hiking Shoes The types of hikes you like, and your personal preference, ultimately decide whether you need both shoes and boots in your closet, or just one trusty pair. Run through these five factors and the answer usually gets obvious. Terrain Well-maintained, smooth trails: Hiking shoes give you plenty of protection with more agility. Rugged, rocky, or uneven terrain: Boots add ankle coverage and stability on the chaos underfoot. Overgrown paths or bushwhacking: Boots protect against brush, rocks, and debris far better. Weather Conditions Condition Better Option Why Wet / rainy Waterproof boots Keep water out longer and pair well with gaiters Cold / snowy Waterproof boots Holds warmth better Hot / humid Non-waterproof trail shoes More breathable; dry fast if they get wet Frequent water crossings Non-waterproof trail shoes Drain and dry quickly instead of trapping water inside How Quickly Do You Need Your Footwear to Dry? Have you ever accidentally stepped into a stream or puddle in your non-waterproof shoes? Your feet get wet immediately. Non-waterproof shoes get wet almost immediately, but they also dry fast if the weather is hot, which makes them ideal for summer hikes and repeated water crossings. Waterproof footwear stays dry initially, but if water seeps over the collar into the waterproof membrane, that same membrane that kept water out now keeps it in, and it will take longer to dry. Waterproof Boot or Waterproof Shoe? Watch the Tongue For waterproof styles, the gusseted tongue is the waterline. A gusseted tongue is sewn to the sides of the shoe so water and debris can’t sneak in around it, which means the waterproof membrane only protects you up to that point. On a low waterproof shoe like the Scrambler Trail Low WP (women's), that line sits lower; step into a creek deeper than the tongue and water pours in. A mid boot like the Scrambler Trail Mid WP (women’s) raises that line, keeping you dry through deeper creeks. Pick your height based on how deep the water typically is. One thing to note: a waterproof membrane traps more heat and breathes less than open mesh. In hot weather, that can mean warmer, sweatier feet, another reason breathable shoes win in summer. If you’re hiking in hot conditions or have only a few potential wet spots, breathable non-waterproof materials allow heat and airflow to help dry the shoe as you move. Michael’s rule of thumb: If there’s a chance your feet will get wet on a cold day, waterproof is the safer choice. Cold, wet feet can make any hike less enjoyable. Distance Short day hikes (under 5–7 miles): Hiking shoes are often lighter and more comfortable. Long distances or multi-day hikes: Boots offer more coverage and durability for sustained mileage, though many minimalist hikers happily go long in a trail shoe once their feet are conditioned. Does Pack Weight Matter? It does. The more weight you carry, the more your feet appreciate coverage and containment underfoot. Pack Weight Recommended Footwear Why Light (under 20 lbs) Hiking shoes Plenty of protection; the least weight means the most agility Mid-weight (20–35 lbs) Hiking shoes or a mid-cut boot Extra coverage and ankle containment help as the load shifts Heavy (over 35 lbs) Supportive mid or high boot More coverage, ankle containment, and underfoot protection for the long haul And don’t forget the weight on your feet. Every ounce you lift with each step adds up over thousands of steps, so wearing a lighter shoe can feel like fresher legs by the end of a long day. Does Your Foot Type Matter? It matters a lot, and it’s where barefoot-style footwear really shines. All of Xero Shoes’ boots and shoes have a wide, foot-shaped toe box, making them a comfortable choice for people with wider feet or bunions, because your toes get to spread out the way nature intended. Flat feet or high arches? Don’t let the “you need support” myth box you in. Here’s why barefoot shoes work for flat feet and high arches. Weak ankles, past injuries, or craving extra stability? A boot’s added coverage may feel reassuring on technical ground. Healthy ankles and a love of natural movement? A low-cut shoe lets your feet move freely. Whichever you choose, dial in the fit first. Our sizing guide takes the guesswork out. How Should Hiking Boots or Shoes Fit? Your hiking footwear should feel secure through the midfoot and heel, with enough room for your toes to move. The goal is to get a fit that feels secure through the midfoot and heel while giving your toes room to spread. Your foot shouldn’t move around in your boots. Blisters can be a sign of pressure points or too-tight shoes. You can adjust the laces, starting at the bottom and working your way up to the ties to adjust fit. For hiking boots, the upper lacing hooks can also help dial in the fit around the collar and heel. Common Mistakes People Make When Choosing Hiking Footwear Sizing the toe box too small. Your toes should be able to splay, especially on long downhills. If you’ve ever shopped for footwear in-person, you may have been told to use your thumb to measure extra length in the toes. That added space is necessary for traditional footwear with narrow toe boxes because you’re adding room to keep your toes from getting squeezed. With Xero Shoes’ foot-shaped toe box, you may not need as much extra space in front. When in doubt, check the sizing guide. Buying for the hike you wish you did. Match your footwear to the trails you actually hike most, not a once-a-year trail adventure. Assuming waterproof is always better. In heat or minimal water crossings, breathable, fast-drying shoes usually win. Equating “support” with cushioning and stiffness. A rigid sole limits your foot’s ability to bend and flex. More cushioning does not automatically mean a better hike. Thick foam can create a disconnected feel. A lightweight, minimal cushioned shoe feels more connected to the trail, and you may find you’re adapting and moving more agile with that added proprioception. Going heavier than you need. Think about wearing ankle weights. You’ll notice the weight the longer you wear them. Lighter footwear weighs less, so can feel better over the course of a hike, especially for fast hikers, day hikers, and anyone who prefers a more agile trail feel. Skipping the break-in and fit check. Some people can try on Xero Shoes and immediately hike their regular distances. If you’re new to zero-drop or barefoot shoes, we recommend testing the fit at home, and starting out on short walks before committing to big miles. Find Your Perfect Trail Pair Still deciding? Let your trails, and your feet, lead the way. Take our shoe finder quiz to get matched in minutes, or browse the full hiking boots & shoes collection (men’s · women’s). Frequently Asked Questions Are hiking boots or hiking shoes better? There’s no “better” style. Boots add ankle coverage, protection, and waterproofing for rugged, wet, or cold terrain and heavier packs. Shoes are lighter, more breathable, and more agile for maintained trails, hot weather, and faster hikes. The best choice depends on your terrain, weather, distance, pack weight, and foot preference. Can I use trail running shoes for hiking? Yes. A rugged trail runner like the Scrambler Low EV handles day hikes and moderate trails beautifully, with less weight and better breathability than a boot. For wet weather, water crossings, or heavy multi-day loads, a boot may serve you better. Do I need waterproof hiking shoes? Only sometimes. Waterproof footwear is great for wet weather, but it breathes less and dries slowly once water gets inside. For hot weather and frequent water crossings, non-waterproof shoes that drain and dry fast are usually the smarter pick. Are barefoot hiking boots good for hiking? Yes. Barefoot hiking boots add ankle coverage while keeping a wide toe box, a flexible sole, and a zero-drop platform, so your feet can move naturally and get stronger on the trail. What size hiking shoe should I get? Most people order their regular size, but a foot-shaped toe box should leave room for your toes to spread, especially on descents. Use the Xero Shoes sizing guide to confirm your fit. Are hiking boots or shoes better for flat feet? Either can work. The bigger win for flat feet or high arches is footwear that lets your foot move and strengthen naturally, rather than locking it in rigid support. The content of this post is for educational and informational purposes only and does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.
Are Barefoot Shoes Good for Flat Feet or High Arches?
Are Barefoot Shoes Good for Flat Feet or High Arches? Have you ever thought: “I wish I could wear barefoot shoes, but I can’t. I need support.” Maybe you’ve wanted to try barefoot shoes, but you have flat feet or high arches and you’re worried they won’t give you enough support. It’s great that you’re thinking about how barefoot shoes would affect your overall foot health. You may have been told that your feet need shoes to support, cushion and control your movement. But here’s another way to look at it: your feet are meant to move. Xero Shoes are built around natural movement: a roomy, foot-shaped toe box, zero-drop sole, flexible low-to-the-ground feel, and lightweight construction. The goal is not to “fix” feet overnight, but to let them bend, flex, and function more like feet. What Are Foot Arches? If you look carefully at a foot, you’ll see it has arch shapes running in more than one direction: front to back and side to side. When people talk about “flat feet” or “high arches,” they’re usually talking about the arch that runs lengthwise along the inside of your foot. This arch is not a rigid bridge. It’s flexible. It changes shape as you stand, walk, run, jump, lift, and move through life. Some people have lower arches. Some people have higher arches. There’s no single “perfect” foot shape. There’s your foot, your movement, and what feels comfortable and natural for you. Flat Feet vs High Arches Flat feet generally means the inside arch of the foot sits lower to the ground. High arches generally means the inside arch sits higher and leaves less of the midfoot touching the ground. Plenty of people have lower or higher arches and never even notice. Here’s a simple way to find out: Go outside to your driveway or another dry concrete surface. Wet your feet, then stand on the concrete for a few seconds. When you step away, you’ll see your footprint. Take a picture quickly before it disappears. A fuller footprint may suggest lower arches. A footprint with only a narrow strip connecting the heel and forefoot may suggest higher arches. This is not a diagnosis, but it can be a fun way to notice your foot shape. How Barefoot Shoes Works for Different Arch Types Traditional footwear is built around the idea that feet need support to function well. But that’s not the only way to think about shoes. Flat feet and high arches are different, but both can be affected by traditional shoes that have a narrow toe box to restrict toe space, lift the heel, or have a stiff, cushioned sole that limits foot motion. Barefoot shoes are designed to reduce those restrictions. Instead of adding structure that limits motion, it gives your foot more room and freedom inside the shoe. Xero Shoes are designed to reduce those restrictions with: A roomy, foot-shaped toe box so your toes have space to spread A zero-drop sole, meaning your heel and forefoot sit at the same height A flexible sole that lets your foot bend and move A low-to-the-ground feel so you can stay connected to the surface beneath you Lightweight construction that doesn’t make your feet feel boxed in Are Barefoot Shoes Better for Flat Feet or High Arches? Neither arch type is automatically “better” for barefoot shoes. The better question is whether the shoe allows comfortable, natural movement for your foot. People with flat feet may find a flexible, zero-drop shoe may encourage the foot and lower leg to activate as you walk, train or move through your day. The low-to-the-ground feel can help feel more engaged and connected to the ground. Research suggests that foot strengthening can correct flat feet. If you have high arches, you may appreciate a shoe that does not squeeze your toes or force your foot into a narrow shape. A roomy toe box gives your toes space to spread, while a flexible sole allows your foot to bend and adjust as you move. The big shift is mindset. Instead of asking, “How much support can this shoe give me?” you might ask, “Does this shoe let my foot move comfortably?” For many Xero Shoes fans, that question changes everything. Our design philosophy is simple: let your feet move, bend, flex, and feel. Key Takeaways Barefoot footwear may be comfortable for some people with flat feet or high arches, but results vary by individual. Look for a roomy toe box, zero-drop sole, flexibility, low-to-the-ground feel, and activity-appropriate traction. Transition gradually to give your feet, calves, and movement patterns time to adapt. Choose barefoot running shoes, hiking shoes, sandals, boots, or training shoes based on the surfaces and conditions you use most. Consult a qualified professional if you have pain, injury history, or medical foot concerns. Frequently Asked Questions Are barefoot shoes good for flat feet? Barefoot shoes may work well for some people with flat feet because they allow more natural foot motion and give the toes room to spread. The best approach is to start gradually and choose a shoe that feels comfortable for your foot and activity. Are barefoot shoes good for high arches? Some people with high arches like barefoot-inspired shoes because they are flexible, lightweight, and roomy in the toe box. A good fit matters most, especially if you are used to narrow or highly structured shoes. Should barefoot shoes have arch support? Traditional arch support is not the focus of barefoot-style design. The idea is to let the foot move and engage naturally, though some people may still need professional guidance or temporary support. What About Orthotics? Some people may want to start wearing orthotics with their barefoot shoes. Pairing orthotics with a flat, zero-drop shoe may work well because it’s a simpler base for the insert. Make sure the fit feels comfortable, your toes still have room, and the orthotic sits properly inside the shoe. If your orthotics were recommended by a professional, check with them before making a big footwear change. Conclusion Barefoot shoes can work for people with flat feet or high arches who want shoes that allow more natural movement. The best results usually come from choosing the right fit, matching the shoe to the activity, and transitioning patiently. Ready to try your own pair of barefoot shoes? The content of this post is for educational and informational purposes only and does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.
What We've Normalised About Foot Comfort
Foot discomfort has become background noise. Sore feet at the end of the day, tightness when you take your shoes off, a dull ache that fades once you sit down. None of it feels urgent, so none of it feels worth noticing. It is treated as a normal part of being busy, being on your feet, or simply being an adult. Most people would question regular pain anywhere else in the body, a stiff neck after work, aching wrists after routine tasks, or a sore lower back every time they leave the house. Those signals tend to trigger curiosity or concern. Feet rarely get the same attention, and the discomfort is treated as normal, expected, and easy to ignore. Part of the problem comes from expectations. Shoes are supposed to be uncomfortable, at least a little. They need breaking in, they rub at first, and they feel better once you get used to them. Discomfort is framed as temporary or unavoidable, even when it keeps showing up. Over time, the threshold shifts. People stop noticing low-level soreness because it never spikes. They adjust their gait slightly or avoid certain movements without realising it. They assume stiffness is just part of standing, walking, commuting, parenting, or working. Nothing feels wrong enough to fix, so nothing changes. Foot discomfort rarely stays in the feet. Tension travels. When the feet stop moving freely, the body compensates elsewhere. Ankles stiffen, calves tighten, and hips take on more load. Eventually, discomfort appears somewhere more noticeable, like the knees, hips, or lower back. By then, the original source is rarely considered. Cultural habits make it easy to ignore discomfort. Being able to tolerate uncomfortable shoes is often seen as practical, even admirable. Complaining about foot pain is treated as minor or indulgent. The result is a quiet acceptance of discomfort that would feel unreasonable in almost any other context. This does not mean all foot discomfort is a crisis. Feet work hard and fatigue happens. Some soreness is expected. The issue is not that discomfort exists but that it is rarely questioned. Normal does not always mean neutral. When discomfort becomes constant, it stops acting as a useful signal and starts blending into routine. People miss opportunities to notice patterns, whether certain days feel worse, certain surfaces are more tiring, or certain shoes consistently leave their feet feeling drained. Paying attention does not require overthinking or self-diagnosis. It simply means recognising that persistent discomfort is information, not background noise. The point is not to eliminate every ache but to notice the patterns and signals your feet are sending. What has become normal is not always harmless, and understanding these signals can reveal how your body moves, where tension builds, and what habits shape your posture. Sometimes the most overlooked sensations are the ones that tell us the most about how we live and move. One practical way to reconnect with your feet and notice these signals is to give them varied feedback. Spending even a few minutes standing or walking on different surfaces can help highlight areas of tension and encourage natural movement. Incorporating foot recovery tools is another way. Small adjustments like this can make a noticeable difference in how your feet, legs, and back feel at the end of the day. Explore accessories here.
Got Knee Pain? Your shoes Might Be The Problem.
If you’ve ever winced while walking up stairs, paused before your run because your knees weren’t feeling right, or simply avoided certain activities because of discomfort—you’re not alone. Knee pain is one of the most common complaints, and surprisingly, what’s on your feet might be playing a bigger role than you think. Enter barefoot-style shoes. When your feet move better, everything above them—ankles, knees, hips—tends to follow. So, what’s the connection between your feet and your knees? Think of your body like a chain. Your knees aren’t operating in isolation—they’re responding to every step you take. In shoes that restrict movement or tilt your posture forward (looking at you, elevated heels), your knees absorb more impact with every stride. And over time that stress adds up. Barefoot shoes help by letting your feet feel the ground and respond to it. That simple change can shorten your stride, shift your weight more evenly, and reduce how hard your knees are working. For a lot of people, that’s enough to start feeling real relief. We’ve heard the stories. People who thought their running days were over, now clocking kilometres pain-free. Hikers who once relied on bulky boots, now breezing through trails in something much lighter. Everyday walkers who realised the right shoes weren’t the ones with the most cushion—they were the ones that let their feet do the work. To be clear: barefoot shoes aren’t a magic fix. But they can be part of a smarter, more body-aware way to move. And if your knees have been complaining, switching to something more natural could be worth exploring. If you’re thinking of making the switch… Start slow. Your feet and legs might need time to adjust, especially if you’ve spent years in structured shoes. Begin with short walks. Mix in strengthening exercises if you can. Listen to your body—really listen. Because while knee pain might feel complicated, the first step to feeling better might be right under your feet.
Are Barefoot Shoes Good?
It’s a question we hear a lot, and the short answer is yes. For many people, barefoot shoes aren’t just good—they’re a game-changer. Barefoot shoes are designed to mimic the natural shape and movement of your feet. Unlike traditional shoes with elevated heels, narrow toe boxes, and rigid soles, barefoot shoes let your feet do what they were designed to do—move freely, flex naturally, and feel the ground beneath you. So what makes them good? 1. Foot Strength and Mobility When your feet aren’t restricted by thick padding or stiff soles, your muscles, ligaments and tendons get to work. Over time, many people notice improved strength, stability and flexibility in their feet and ankles. Think of it like this: if your feet are always in “casts”, they never get stronger. Barefoot shoes act like a gym for your feet, gently encouraging better performance with every step. 2. Better Posture and Alignment Zero-drop soles mean your heel and toes are on the same level, supporting better posture and a more natural walking or running stride. Without the forward tilt from conventional footwear, your body aligns more naturally—from your feet all the way up to your spine. 3. Ground Feel and Balance Thinner soles help you feel the ground better. This “ground feel” can improve your balance and proprioception (your awareness of your body’s position and movement). Whether you’re walking on trails or around the house, having a better connection to the ground makes a difference. 4. Lightweight and Flexible Comfort Forget clunky padding and stiff structure—these shoes are lightweight and flexible. Many people say it feels like they’re wearing nothing at all, with just enough protection to stay comfortable. Are They Right for Everyone? Like any transition, moving to barefoot shoes takes time. If you’ve spent years in cushioned or supportive footwear, your feet may need to adapt gradually. So it’s best to start slow, listen to your body, and build up over time. So, Are Barefoot Shoes Good? If you’re looking to move more naturally, strengthen your feet and reconnect with the way your body was meant to move—then yes, barefoot shoes are more than good. They’re a step in the right direction. The goal is simple: let your feet do what they were made to do. With the right barefoot shoes (like Xeros), your body can move better, feel better and stay more connected to the world around you.
Are Cushioned Shoes Making Us Weaker?
Cushioned shoes feel comfortable. That’s the point. The better question is whether comfort today is costing us strength tomorrow. Modern footwear is softer, thicker and more structured than ever. Midsoles absorb impact. Arch supports hold shape. Heel counters limit movement. On paper, it sounds protective. But your feet aren’t passive structures. They contain 26 bones and more than 100 muscles, tendons and ligaments designed to stabilise, absorb force and adapt to changing terrain. When a shoe takes over those roles completely, your feet do less work. And when muscles do less work, they weaken. This isn’t about removing cushioning overnight. It’s about understanding the trade-off. External support can reduce short-term strain, but long-term reliance may reduce the foot’s natural capacity to stabilise and respond. Think about balance. When you can feel the ground beneath you, your body makes constant micro-adjustments. That sensory feedback improves coordination and control. Thick cushioning dampens that signal. The result is less awareness and slower response. There’s also the strength equation. If your arch is always propped up, the intrinsic muscles that support it aren’t challenged. If your toes are confined in a narrow shape, they can’t spread and assist with stability. Over time, reduced demand leads to reduced capability. The fatigue argument is often misunderstood. Highly cushioned shoes are typically heavier. Even small weight differences compound over thousands of steps. More importantly, when underused muscles are suddenly asked to perform, they tire quickly. That’s often when discomfort shows up. Stronger feet distribute load more effectively. They share stress with the calves, knees and hips instead of overloading one area. Resilient feet don’t eliminate impact, they manage it. This is where natural movement design becomes relevant. Foot-shaped construction allows toes to splay. A zero-drop platform supports upright posture. Flexible soles allow the foot to bend and adapt rather than sit rigidly on top of foam. At Xero Shoes, the focus is on restoring natural function, not stripping shoes back for the sake of it. The goal is simple: let the foot move the way it was designed to. Cushioning isn’t the enemy. Dependency is the concern. The solution isn’t extremes. It’s progression. Gradually exposing your feet to more natural movement, strengthening them over time, and paying attention to form builds long-term capacity. Comfort matters. But capability matters more. And when your feet are capable, everything above them benefits.
How Barefoot Shoes Can Change Your Feet
Most of us grow up wearing thick, cushioned shoes with narrow toe boxes and structured soles. They might feel comfortable, but over time, that kind of footwear can weaken your feet, restrict movement and change how you walk. Barefoot shoes take the opposite approach, and the impact on your feet can be surprisingly powerful. Here’s what can actually happen when you switch to barefoot-style footwear. Your toes can spread out Traditional shoes tend to squash your toes together, especially at the front. That can affect your balance, make it harder to grip the ground and contribute to problems like bunions or overlapping toes. Barefoot shoes are designed with a wide toe box that gives your toes room to move. Over time, this can encourage your toes to spread out and realign, helping to improve stability and natural movement. Your arches start doing their job again Supportive shoes often take over the role of your arch, which can cause the muscles and connective tissue in your feet to weaken. When you transition to barefoot shoes, your arches have to work again, just like the rest of your body does when it’s not being propped up. This can help strengthen your feet over time. Many people notice a more defined arch and better foot control after consistently wearing barefoot shoes. Your foot muscles wake up There are over 100 muscles, tendons and ligaments in each foot. If your shoes are doing all the work, most of those go underused. Barefoot shoes shift that balance. Because they are flatter, thinner and more flexible, they allow your foot to move, flex and stabilise with every step. At first, this can feel unfamiliar or even tiring. But as those muscles start to switch on, your feet become stronger, more responsive and better at handling different surfaces and movement patterns. Your posture and gait can change Footwear affects more than just your feet. If your heels are constantly raised or your movement is restricted, it can impact your alignment all the way up through your knees, hips and back. Switching to barefoot shoes can help restore a more natural gait. You may find yourself walking with a lighter step, using your feet more deliberately and noticing less tension through the rest of your body. It's not an overnight shift The changes don’t happen in a day. If you’ve spent years in cushioned shoes, your feet might need time to adapt. Transitioning gradually, starting with short walks or casual wear, is the best way to let your body adjust. But over time, many people report less foot pain, better mobility and stronger, more capable feet. It’s not just about what shoes you wear. It’s about giving your feet the chance to work the way they’re built to.
Which Scrambler Is Right For You
From coastal tracks to rocky bush trails, there’s a Scrambler built for the way you move. Whether you’re heading out for a cruisy day hike, loading up for a multi-day trip, or chasing speed on technical terrain, this guide will help you choose the right fit for your adventure. Each Scrambler is grounded in our barefoot philosophy. You get a wide, foot-shaped toe box so your toes can splay naturally. A zero-drop sole supports natural posture. And a flexible, low-to-the-ground feel helps you stay connected and responsive on changing terrain. They’re also surprisingly light for serious trail shoes, so you finish the day feeling good on your feet. The Scrambler Trail Series Designed for day hikes and backpacking, the Trail Series includes mid and low-cut options, with waterproof and non-waterproof builds. Expect dependable grip, lightweight construction and comfort that holds up over long distances. Scrambler Trail Mid Built for warm, dry conditions, the Trail Mid combines breathability with trail-ready protection. The abrasion-resistant upper stands up to rough ground, while the gusseted tongue helps keep out grit and debris. Larger lugs provide reliable traction on uneven surfaces, and the mid-cut design offers ankle coverage without stiffness. Best for: Big kilometres in dry weather where airflow and comfort matter most. Scrambler Trail Mid WP This is the waterproof version of the Trail Mid. Featuring a XeroTex™ membrane, it keeps water out while maintaining comfort on longer hikes. You still get the same lightweight feel and confident grip, with added protection for wet tracks and unpredictable conditions. Best for: Mixed terrain and cooler, damp weather when staying dry counts. Scrambler Trail Low WP Prefer a lower profile? The Trail Low WP delivers waterproof performance in a more agile silhouette. It’s ideal for fast-paced day hikes, stream crossings and soggy sections where you want protection without the height of a boot. Best for: Lightweight hiking in wet conditions with maximum freedom of movement. The Scrambler Michelin Series The Michelin Series features boots and trail runners built with Michelin Fiberlite soles, developed in collaboration with the tyre experts at Michelin. The result is exceptional grip, strength and flexibility in a lightweight package that handles technical terrain with ease. Scrambler Mid II An ultra-light hiking boot that feels nimble but holds its own on demanding tracks. The Michelin outsole grips confidently, while the breathable, abrasion-resistant upper manages heat and debris on longer outings. Best for: Technical hikes where you want the protection of a boot without the bulk. Scrambler Mid II WP For full waterproof coverage, the Mid II WP includes a bio-based membrane that blocks external moisture while allowing heat to escape. Paired with the Michelin sole, it’s built for wet trails, steep climbs and shifting surfaces. Best for: Challenging terrain in unpredictable weather. Scrambler Low This versatile trail runner delivers strong traction with a breathable build that keeps things comfortable when you’re moving fast. Ideal for running, hiking or mixed-surface exploring. Best for: All-round trail performance across road, gravel and bush tracks. Scrambler Low EV The lightest in the range, the Low EV offers a close, secure fit with just enough protection to stay connected to the ground. Tough, quick-drying and flexible, it’s made for confident movement across varied terrain. Best for: High-performance trail running with maximum agility. Whichever Scrambler you choose, you’ll get natural movement, dependable grip and lightweight comfort designed for long days outdoors. Pick the build that suits your conditions, and get after it.
How Barefoot shoes Should Fit
Finding the right pair of barefoot shoes isn’t just about style—it’s about fit. A poorly fitting minimalist shoe can be uncomfortable, while a shoe that fits properly lets your feet move naturally, strengthening muscles and supporting healthy posture. Understanding how barefoot shoes should fit is key to getting the most from them. Start With Your Foot’s Shape Barefoot shoes are designed to mimic the natural shape of your foot, so the first step is understanding your own foot anatomy. Stand on a piece of paper and trace your feet. Look at the width of your forefoot and the length of your toes. Barefoot shoes should: Have a toe box that matches your foot’s width, allowing your toes to spread naturally. Fit snugly around the midfoot and heel to avoid slipping, but without squeezing. Keep the forefoot and heel level, which is called a zero-drop design, for a natural gait. Unlike traditional shoes, which often taper at the toes, barefoot shoes give your feet the space they need to function properly. Pay Attention to Toe Splay One of the most important indicators of fit is your toe splay. When standing, your toes should be able to spread naturally. If your toes feel cramped or overlap inside the shoe, it’s too narrow. Some people may prefer shoes with a slightly wider toe box, while others may benefit from styles with adjustable laces or straps to secure the foot without slipping. Check Heel and Midfoot Fit Barefoot shoes should grip your heel comfortably without pinching, and the midfoot should feel snug but flexible. Too loose, and your foot slides inside the shoe, increasing friction and the risk of blisters. Too tight, and you limit natural movement. Many barefoot shoes use flexible materials such as mesh or knit, which adapt to your foot while providing support in the right areas. Flexibility and Comfort The hallmark of barefoot shoes is flexibility. A proper fit allows your foot to bend at natural points, especially at the ball of the foot. When you walk or run, the shoe should move with your foot, not against it. Try gently flexing your toes inside the shoe—it should move naturally with your foot. Break-In and Adjustments Even when fitted correctly, barefoot shoes can feel different at first, especially if you’re used to traditional footwear. Start with short walks, gradually increasing wear time. Some barefoot shoes also have removable insoles or adjustable straps, which can help customise the fit further. Final Tips When trying them on, wear the socks you plan to use most often for an accurate fit. Remember, a barefoot shoe should feel like an extension of your foot, not a restrictive shell. By focusing on toe box width, zero-drop alignment, flexible materials, and a snug midfoot fit, you can enjoy the comfort and freedom that barefoot shoes are designed to provide. A properly fitted barefoot shoe doesn’t just feel good—it supports stronger, healthier feet over time.
