Are Your Shoes Holding You Back?
Ever thought about how your shoes affect your movement?
Research from the University of Liverpool back in 2019 explored this and what they found might surprise you. It turns out that conventional shoes, especially those with thick soles, cushioning, and elevated heels, may actually reduce your stability. In contrast, minimal footwear—shoes designed to mimic barefoot walking—can help improve balance, strength, and overall physical function.
The study compared traditional shoes with 12 different types of minimal footwear. Participants were asked to perform a range of movements while researchers measured their stability, performance, and perceptions of comfort. Participants found they were more stable and moved better in wider-soled minimal shoes than in their usual padded, supportive shoes.
Why does this matter? Because your feet are your foundation and (usually) your only connection to the ground. When they’re wrapped up in restrictive footwear, they can’t move the way they’re designed to. Minimal shoes allow your feet to function more naturally. That means more sensory feedback to the brain (proprioception), stronger foot muscles, and improved postural control—all things that help reduce the risk of falls and improve how you move day-to-day.
This is especially relevant if you’re older and already focused on staying active and mobile. Age-related changes in strength, balance, and reaction time can sneak up on us. And while we often think about exercises to support healthy aging, we rarely consider our footwear as part of the equation.
If you’re working on mobility, strength, and better everyday movement, your shoes are part of that story. Switching to more natural, minimal footwear can support your goals—just like a great movement session can.
If you’re not sure where to start, try wearing flexible, wide-toe box shoes (like Vivobarefoot) for short walks or indoor wear and build up gradually. Your feet may need time to adjust, but many people find the payoff is worth it.
If balance, mobility and how to move well is important to you, get in touch to see how I can help.
Get 15% off Vivobarefoot at Sole Mechanics with the code MYBOD15
