The Footwear Dilemma: A Comparative Biomechanical Analysis of Traditional and Minimalist (Barefoot) Footwear

Section 1: The Forgotten Foundation: Anatomy and Natural Biomechanics of the Human Foot

1.1 The Foot as an Engineering Masterpiece: Bones, Muscles, and Arches

The human foot is the literal foundation upon which the body’s entire posture and movement are built.¹ Far from being a simple “block” for balance, it is a hyper-complex anatomical structure, a masterpiece of biological engineering comprising 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments.¹ Anatomically, it is divided into the hindfoot (like the calcaneus or heel bone), the midfoot, and the forefoot, which includes the 5 metatarsal bones and the 14 phalanges that form the toes.³

This complexity is not a weakness; it is the key to its adaptive function. The presence of 33 joints ¹ gives the foot an extraordinary dual capability: it can transform from a flexible, mobile structure, capable of adapting to uneven surfaces and absorbing impacts, to a rigid and powerful lever, essential for propulsion during the push-off phase of walking or running.⁵ A simpler design, like that of a rigid “hoof,” would be incapable of this functional duality, which is essential to human biomechanics.

1.2 The Natural Shock Absorption System: An Active Spring, Not a Passive Cushion

The foot’s primary shock-absorbing mechanism is its domed architecture. The “plantar vault” is not a single arch but a complex dome supported by three interconnected arches ⁶, with the medial longitudinal arch being the most recognized.⁷ The function of this vault is crucial: during the support phase of gait, it distributes ground reaction forces and reduces the impact transmitted to the upper joints, such as the knees, hips, and spine.⁵

However, a common misconception is to view this arch as a passive structure, similar to a carriage’s leaf spring. Modern biomechanics reveals that the plantar arch possesses both “passive control” (provided by ligaments and the plantar fascia) and “active control”.⁸ This active control is maintained by the intrinsic muscles of the foot—those small muscles that originate and insert within the foot itself, such as the flexor digitorum brevis, abductor hallucis (big toe), and the interossei.³

These muscles must actively contract at the moment of impact to maintain the arch’s structural integrity and assist in shock absorption.¹⁰ Herein lies the first fundamental flaw of modern footwear: artificial “arch support” ¹¹ treats the foot as if it only has a passive system. By providing a rigid external support (a “splint”), traditional footwear replaces the function of the intrinsic muscles.¹⁰ Muscles that are not used, weaken and atrophy.¹⁰ Therefore, “support” does not help the arch in the long term; it disables it, creating a vicious cycle of weakness and dependency.

1.3 The “Internal GPS”: Proprioception as a Sixth Sense

The foot is not just a mechanical structure; it is a vital sensory organ. The sole of the foot is densely populated with nerve receptors. Proprioception is the nervous system’s ability to perceive the position, movement, and orientation of one’s own body in space ⁹, functioning like an “internal GPS”.¹³ This sensory information, coming from receptors in the skin of the sole, muscles, and joint capsules ¹⁰, is fundamental for balance ¹⁴ and the ability to react instantly to uneven levels and irregular surfaces.⁹

Minimalist footwear, with its thin soles, is specifically designed to stimulate these receptors and enhance sensory feedback.¹³ Conversely, traditional footwear, with its thick and excessively cushioned soles (often 20mm to 40mm thick) ¹⁵, isolates the foot from the ground. This cushioning “muffles” the sensory feedback.²

This has profound consequences. Cushioning not only weakens the foot muscularly, but it “blinds” it neurologically. If the brain cannot “feel” the ground ², it cannot execute the millions of micro-adjustments needed in the ankle, knee, and hip to maintain efficient alignment and balance.⁹ The body is forced to adopt a “coarser,” less efficient movement strategy to stay upright. Thick cushioning creates an information deficit that the rest of the kinetic chain must compensate for, often with overload and strain.

Section 2: Analysis of Traditional Footwear: The Modern “Splint” That Weakens

2.1 The Pathomechanical Triad: Drop, Cushioning, and Narrow Toe Box

“Traditional” footwear (a term that includes most running shoes, dress shoes, and casual footwear) is defined by a triad of design features that interfere with the foot’s natural function:

1. Drop (Elevated Heel): This is the height difference between the heel and the toe of the shoe. In traditional footwear, this “drop” is often significant, commonly 8mm to 12mm.¹⁵
2. Thick Sole (Cushioning): Layers of foam (EVA, TPU) between 20mm and 40mm thick, designed to passively absorb impact.²
3. Narrow Toe Box: A design that, for aesthetics or convention, is narrower at the toes than at the ball of the foot, compressing the phalanges.¹⁸

2.2 Muscular Atrophy: The Deception of “Arch Support”

As established in the previous section, rigid “arch support” and excessive cushioning act as a splint, replacing the natural function of the foot’s intrinsic musculature, which leads to its atrophy.¹⁰ The foot becomes “lazy,” depending on external support rather than generating its own stability.

The scientific evidence against artificial arch support as a universal solution is compelling. A meta-analysis of 150 studies on plantar arch support concluded that it is not a quick fix for injuries and that prescribing footwear based on arch type is not evidence-based.²¹

URL of the study:https://runrepeat.com/es/estudio-sobre-el-soporte-arco-plantar²¹

Revealingly, the same analysis highlighted that brief foot exercises proved to be more effective for students with flat feet than a intervention with arch support insoles.²¹ One expert cited in the analysis describes artificial support as a “crutch” that, over time, weakens the arch.²¹

This footwear-induced weakness is a primary etiological factor in the most common foot pathologies. A key study (Ridge et al., 2019) directly links the weakness of intrinsic muscles to an increased risk of plantar fasciitis, hammer or claw toes, hallux valgus (bunions), and metatarsalgia (pain in the ball of the foot).²²

URL of the study:https://www.salvajeshoes.com.ar/blog/posts/barefootpaperreview1-b1d9329e200b/²²

Therefore, traditional footwear not only fails to prevent these problems, but its design actively contributes to creating them.

2.3 Structural Deformities: The Toe Box as a Deforming Mold

The most visually detrimental design feature of traditional footwear is the narrow toe box. Narrow and often pointed toe boxes, ubiquitous in both dress and athletic footwear, force the toes into unnatural positions, compressing them.¹

Anatomically, the widest part of a healthy human foot is the tips of the splayed toes. The widest part of traditional footwear is, almost invariably, the ball of the foot.¹⁹ This fundamental design mismatch forces the foot to conform to the shoe, altering the bone and muscle structure over time. This constant compression is the direct cause of painful, chronic, and often irreversible deformities:

• Bunions (Hallux Valgus): Lateral pressure pushes the big toe inward (in valgus), causing the bony protrusion at the joint.¹⁸
• Hammer or Claw Toes: The smaller toes are forced to bend or “scrunch” to fit, and over time the tendons shorten, fixing the deformity.¹⁸
• Morton’s Neuroma: Compression of the metatarsal heads irritates the nerves running between them, causing sharp pain and nerve thickening.²⁴

In essence, modern traditional footwear inverts human anatomy, molding the foot into a shape that is aesthetically “acceptable” but functionally pathological.

Section 3: The Chain Reaction: Bodily Misalignment from Inadequate Footwear

3.1 The Elevated Heel (“Drop”): Chronic Shortening of the Achilles Tendon

The 8-12mm “drop” found in most athletic footwear ¹⁶ is, functionally, identical to wearing a low heel permanently.¹ Keeping the heel elevated for thousands of steps a day, every day, places the calf muscles (gastrocnemius and soleus) and the Achilles tendon in a constantly shortened position.

Over time, the body adapts to this position, and the shortening becomes chronic (a contracture).²⁷ A shortened, less elastic Achilles tendon is a tendon prone to overload, inflammation (Achilles tendinitis), and rupture.²⁷

This creates a biomechanical trap. Ironically, the short-term symptomatic treatment for Achilles tendinitis sometimes involves using an even higher drop (or a heel lift) to reduce tension on the tendon and alleviate pain.²⁷ However, this only aggravates the root problem: the shortening. The person becomes progressively unable to use flat footwear or walk barefoot without experiencing significant pain ²⁷, becoming trapped in a cycle of dependency on the drop to maintain pain-free function.

3.2 Altered Biomechanics: The “Heel Strike” and Knee Overload

The combination of an elevated heel (which tips the runner forward) and thick cushioning (which blinds the foot to the sensation of impact) encourages an unnatural and highly injurious gait pattern: the “heel strike”.²

Research by Dr. Daniel Lieberman at Harvard University has been fundamental in demonstrating this. His work showed that this heel strike, common in runners wearing traditional footwear, generates a transient impact peak (a “shock”) that sends an abrupt force wave directly through the skeleton, impacting the heel, tibia, and, finally, the knee and hip.²

URL of the research:https://myfleeters.com/es/blogs/barefoot-world/barefoot-shoes-vs-traditional-shoes²

The design of the traditional shoe exacerbates this problem. The high drop causes an increase in knee flexion and increases the load on the patellofemoral joint (the kneecap).¹⁶ Herein lies the great paradox of cushioning: the footwear is sold as “impact protection,” but evidence suggests it may be its cause. One meta-analysis ²¹ found that very soft cushioning footwear can, in fact, increase the impact on the knees by up to 12%.

URL of the study:https://runrepeat.com/es/estudio-sobre-el-soporte-arco-plantar²¹

By “blinding” the foot with cushioning ¹³ and elevating the heel ¹⁶, the traditional shoe allows and encourages a gait pattern (heel strike) that is inherently high-impact. The body cannot use its sophisticated natural cushioning system (the flexion of the arch and the eccentric contraction of the Achilles tendon) because the shoe prevents it. The load, instead of being dissipated by muscles, is transferred directly to the knee cartilage.¹⁶

3.3 Upward Effects: The Direct Connection to Low Back Pain

Low back pain is the final consequence of this dysfunction in the “kinetic chain”.²⁹ The kinetic chain is the biomechanical concept describing how the body’s joints and segments are interconnected; a dysfunction at the base (the foot) must be compensated for by the structures above.¹

Inadequate footwear fundamentally alters weight distribution and postural alignment.¹ When a weakened, atrophied foot collapses inward (hyperpronation), it triggers a chain reaction ³¹:

1. The collapse of the arch (hyperpronation) causes an internal rotation of the tibia (shin bone).³¹
2. This tibial rotation pulls the femur (thigh bone) into internal rotation.
3. The rotation of the femur causes a tilting of the pelvis (pelvic anteversion).
4. This pelvic tilt increases the curve of the lumbar spine (hyperlordosis), generating chronic tension in the muscles and facet joints of the low back.³¹

Furthermore, the “drop” (elevated heel) tips the body’s entire center of mass forward.¹ To compensate and avoid falling, the individual must adjust their posture, often by tilting the pelvis and hyperextending the lumbar spine.¹ This compensatory posture, maintained for hours a day, is a direct cause of chronic low back pain.¹

In many cases, chronic low back pain is not a back problem per se; it is a foot problem manifesting at the top of the kinetic chain.

Section 4: The “Barefoot” Paradigm: Scientific Evidence for a Return to Natural Function

4.1 Definition of “Minimalist”: Zero Drop, Thin Sole, Anatomical Toe Box

In direct opposition to traditional footwear, minimalist (or “barefoot”) footwear is defined by the absence of pathomechanical features. Its philosophy is non-interference. Its three pillars are:

1. Zero Drop: A completely flat platform, with 0mm of height difference between the heel and the toe.¹⁵ This places the foot in its natural, anatomically neutral posture.
2. Thin Sole: A minimal sole thickness, typically between 3mm and 10mm, that is flexible in all directions.² The goal is not cushioning, but protection from punctures and sensory feedback (proprioception).
3. Wide (Anatomical) Toe Box: A toe box designed to follow the natural shape of the human foot, allowing the toes to splay and expand freely.²

4.2 Evidence of Strengthening: The Foot as a Muscle That Can Be Trained

The most powerful scientific evidence supporting the minimalist movement is its demonstrated ability to reverse the atrophy caused by traditional footwear. A landmark study by Ridge et al. (2019) investigated what would happen if people simply changed their footwear. The study compared a group performing specific foot-strengthening exercises with a group that simply walked in minimalist footwear in their daily lives.²²

URL of the study:https://www.salvajeshoes.com.ar/blog/posts/barefootpaperreview1-b1d9329e200b/²²

The results were revolutionary: after 8 weeks, the group wearing minimalist footwear showed improvements in the strength and size of the foot’s intrinsic muscles that were statistically indistinguishable from the group performing the exercise program.²² Specifically, participants who used minimalist footwear increased the strength of intrinsic foot muscles, such as the big toe flexor (crucial for propulsion), by an impressive 57%.³⁶

URL of the study:https://waalsbarefoot.com/blogs/news/barefoot-y-biomecanica-que-dice-la-ciencia-sobre-caminar-descalzo³⁶

Another study confirmed similar findings, showing an increase of over 50% in strength over a six-month period.³⁷

URL of the study:https://deditosbarefoot.com/estudios-cientificos-calzado-barefoot-mejoran/#:~:text=Aumento%20de%20fuerza%20y%20estructura,se%20consolidan%20en%20seis%20meses. ³⁷

This confirms the hypothesis: barefoot footwear is not a simple shoe, it is a training tool. By removing artificial support, it forces the foot muscles ²⁰ to activate and do the work they were designed for.² Instead of being a passive “splint” ¹⁰, the shoe becomes a portable “gym” that reverses atrophy and restores function.

4.3 Gait Restoration and Reduction of Joint Impact

By eliminating the elevated heel and the “blinding” cushioning, minimalist footwear encourages a biomechanically safer foot-strike pattern. Without a cushioned heel to “crash” into, the body instinctively adopts a softer midfoot or forefoot landing, both when walking and running.²

This landing pattern ² is fundamental because it allows the body’s natural shock absorption system to engage. The plantar arch compresses and recoils (like a spring), and the Achilles-calf complex stretches and contracts elastically, dissipating impact forces before they reach the joints.⁵

The result is a reduction in the load on the knees.¹⁶ This illustrates a crucial biomechanical “trade-off”: minimalist footwear (low drop) reduces the load on the knees but increases the demand on the Achilles tendon, calves, and plantar fascia.¹⁶ This is not a negative; it is the entire point. It transfers the load from passive and vulnerable structures (like knee cartilage, which cannot repair itself) to active and adaptable structures (muscles and tendons). These active structures respond to the increased demand by becoming stronger and more resilient.³⁶

4.4 Reconnecting with the Ground: The Reawakening of Proprioception

The thin sole ¹³ is a direct line of communication with the ground. This allows for maximum sensory connection, drastically improving proprioception.³⁹ The brain receives a high-fidelity data stream about the texture, angle, and stability of the terrain.

At the same time, the wide toe box ³⁴ allows the toes to separate (splay).² This separation creates a wider, more stable base of support, similar to a tripod (supported by the heel, the first, and the fifth metatarsal), dramatically improving balance.²⁰

This combination (better sensory information + more stable base) reconnects the “internal GPS”.¹³ The direct result is better balance, greater coordination ¹⁴, and a reduction in the risk of trips and falls.³⁹ The brain begins to “see” with the feet again, allowing for more fluid, efficient, and safer movement.

Section 5: The Dangers of Transition: “Too Much, Too Soon”

5.1 The Critical Error: The Disparity Between Atrophied Function and New Demand

The transition to minimalist footwear is not a simple product swap; it is the beginning of a rehabilitation program. The most common, and most dangerous, error is a transition that is too fast.⁴² The feet, weakened and atrophied by years or decades of traditional “splints,” are not prepared for the new and sudden functional demand.⁴²

In fact, the risk of injury during the transition is the ultimate proof that traditional footwear causes atrophy. The injuries are not caused by the minimalist shoe; they are caused by the pre-existing weakness that the minimalist shoe ruthlessly exposes. The intrinsic muscles are too weak ⁴⁴ to support the arch under load, and the Achilles tendons are too short ²⁷ to handle the full dorsiflexion of “zero drop.” The adaptation period for these tissues to rebuild and lengthen is long, potentially lasting 6 months to 1 year, or even longer.⁴⁴

5.2 Common Transition Injuries (Overload)

Ignoring the need for a gradual transition invites overload injuries. The most common include:

1. Stress Fractures: This is the most serious risk. When the intrinsic muscles of the foot, fatigued from weakness ⁴⁴, fail in their job of supporting the arch, the impact load is transferred directly to the bones, specifically the metatarsals. Repetitive loading on the unadapted bone can lead to microfractures, known as stress fractures.⁴⁴
2. Achilles Tendinitis: The “zero drop” imposes a constant, aggressive stretch on an Achilles tendon that has been chronically shortened by the use of high “drops”.²⁷ This new tension can inflame the tendon and its sheath.¹⁶
3. Plantar Fasciitis: In a weak foot, the plantar fascia (a thick ligament on the sole of the foot) is forced to do the support work that the (still weak) intrinsic muscles cannot. This overload inflames it, causing the sharp, stabbing pain of plantar fasciitis.⁴²

Section 6: Practical Rehabilitation Guide: How to Transition Safely

Given that the transition is a rehabilitation process, it must be approached with the same patience and methodology as physical therapy.

6.1 Phase 1: Assessment and Preparation (Am I ready?)

Before buying the first pair of minimalist shoes, one must assess current strength and mobility. A basic preparation checklist ⁴⁷ should include the ability to:

• Balance on one leg for at least 30 seconds.
• Walk for 40-45 minutes without pain in current footwear.
• Move the big toe independently (flex and extend it without moving the other toes).

The guiding principle for the entire transition must be: listen to the body.⁴⁹ Mild muscle soreness (DOMS) is a sign of adaptation. Sharp, stabbing, or joint pain is a stop signal.⁴⁹

6.2 Phase 2: Specific Strengthening (The “Foot Gym”)

It is crucial to “wake up” and strengthen the feet before and during the transition.⁴² Dedicating 10-15 minutes a day to these exercises can prevent most overload injuries.

• “Short Foot” Exercise: Sitting or standing, try to shorten the foot by sliding the ball of the foot toward the heel (without curling the toes). This directly activates the intrinsic muscles of the arch.⁹
• Toe Splay / Toe Yoga: Try to spread all toes as wide as possible, like opening a hand.⁵² This activates the abductor muscles and improves the base of support.
• Calf Raises: Standing, slowly lift the heels. This exercise is essential for eccentrically lengthening and strengthening the calf-Achilles complex, preparing it for “zero drop”.⁴⁷
• Toe Mobility: Interlace your fingers with the toes of the opposite foot and make gentle ankle circles. This helps decompress the metatarsal joints.⁵²
• Stretches: Actively flex and extend the feet and toes to improve range of motion.⁵⁵

6.3 Phase 3: Gradual Exposure Protocol (The Rule of Patience)

The key to success is gradualism.⁴²

1. Start (At Home): The transition begins at home. Spend as much time as possible walking barefoot on safe and varied surfaces (carpet, wood, grass).⁵⁷
2. First Steps (Minimalist): Once minimalist footwear is acquired, wear it only for very short periods: 15-30 minutes on the first day (e.g., to the store or to walk the dog).⁴²
3. Slow Progression: Increase wearing time progressively and slowly, adding perhaps 15 minutes every few days or weekly, not daily.⁵⁷
4. Alternate: It is vital to alternate footwear.⁵⁷ Continue using traditional footwear for high-load days (long walks, standing all day) while the feet adapt. The full transition is not a race; it can (and often should) last many months.⁴⁴

6.4 Phase 4: Adapting Gait and Running Technique

The new footwear requires a new movement technique. One must relearn to walk, consciously avoiding the “heel strike”.⁵⁸

• Technique: Practice a softer landing, with the midfoot or forefoot.⁵⁸
• Cadence: Increase cadence (steps per minute) and shorten the stride.² This places the foot under the center of gravity, rather than out in front of it, which naturally reduces impact forces.⁵⁸

Section 7: Expert Conclusion: Footwear for a “Prosperous Life”

7.1 Comparative Matrix: Function vs. Splint

The dichotomy between these two footwear philosophies is summarized in the following biomechanical matrix.

Table 1: Biomechanical Comparison Matrix: Traditional vs. Minimalist (Barefoot) Footwear

Characteristic	Traditional Footwear (High Cushion)	Minimalist (Barefoot) Footwear
1. Drop (Heel)	High (8-12 mm) 15	Zero (0 mm) 15
2. Sole Thickness	Thick (20-40 mm) 2	Thin (3-10 mm) 2
3. Toe Box	Narrow / Asymmetrical 18	Wide / Anatomical 18
4. Arch Support	Generally present, rigid 10	Absent 20
5. Muscle Activation	Low. Promotes muscle atrophy 10	High. Strengthens intrinsic muscles (>50% increase) 20
6. Proprioception	Poor / Blocked 2	High / Enhanced 13
7. Gait Pattern	Encourages “Heel Strike” 2	Encourages “Midfoot Landing” 2
8. Load on Knee	High 16	Low 16
9. Load on Achilles T.	Low (Causes chronic shortening) 16	High (Requires adaptation and strength) 16
10. Associated Risks	Bunions, Hammer Toes 18, Patellofemoral Pain 16, Low Back Pain 1	*During Transition: Stress Fractures 44, Tendinitis 42

7.2 Biomechanical Verdict: The Choice Between Adaptation and Atrophy

The biomechanical analysis and scientific evidence present a clear conclusion.

Traditional footwear operates under a philosophy of external control, compensation, and artificial comfort. It implicitly assumes the human foot is an inherently flawed structure that needs to be “corrected” and “protected” with arch support, thick cushioning, and rigidity.¹⁰ Overwhelming evidence demonstrates that this philosophy is, in itself, a source of pathology. It is the direct cause of muscle atrophy (by disabling muscles) ¹⁰, structural deformity (by compressing toes) ¹⁸, and kinetic chain misalignment (by altering posture and gait patterns).¹

Minimalist (barefoot) footwear operates under a philosophy of natural function and biological adaptation.² It assumes the foot is a highly competent structure designed to interact with the ground, and that the absence of support is precisely what strengthens it.²⁰ Scientific evidence (like the Ridge et al. study) ²² unequivocally supports this premise, demonstrating that this approach restores muscle strength, improves proprioception ³⁹, and promotes a healthier, more efficient body alignment.²

URL of the study:https://www.salvajeshoes.com.ar/blog/posts/barefootpaperreview1-b1d9329e200b/²²

7.3 Final Recommendation for a “Prosperous Life”

A conclusion was requested on what is best for a “prosperous life.” A prosperous life, from a musculoskeletal health perspective, is defined by resilience, capability, and functional autonomy. It is a life where the body is strong, adaptable, and able to move without pain or dependence on artificial “crutches”.²¹

From this biomechanical perspective, minimalist (barefoot) footwear is clearly superior for long-term health.² It encourages the creation of the strength that prevents pathologies ²², whereas traditional footwear actively encourages them.¹⁰

However, this recommendation is inseparable from a critical warning: the transition is the most important component. Minimalist footwear is not a magic “cure” that can be put on and forgotten; it is a rehabilitation tool.⁵⁶ Ignoring the gradual transition process and the necessary strengthening ⁴² is a recipe for failure and injury.⁴³

The best option for a prosperous life is, therefore, to embark on the journey of rebuilding the foot’s strength. It is about recovering the function for which, as you say, we were designed by nature. It is a return to natural function that, if done with patience and deliberation, can restore health from the ground (the feet) up.

Supporting Scientific Links and References

Here is the summary of all the references cited in the report, translated into English.

Title: Footwear on joint health. Description: Analyzes how footwear impacts joint health and biomechanics, affecting knees, hips, and spine, and how improper footwear alters postural alignment. URL: https://advansur.es/blog-traumatologia/el-calzado-en-la-salud-articular  

Title: Barefoot Shoes vs. Traditional Shoes. Description: Compares minimalist footwear with traditional, highlighting Dr. Daniel Lieberman’s research on “heel strike” and muscle activation. URL: https://myfleeters.com/es/blogs/barefoot-world/barefoot-shoes-vs-traditional-shoes  

Title: Anatomy of the Foot. Description: Details the anatomy of the foot’s bones and muscles, including phalanges, metatarsals, and intrinsic muscles. URL: https://www.lecturio.com/es/concepts/pie-anatomia/  

Title: Bones of the foot: Names, parts, and functions. Description: Describes the bony anatomy of the foot, focusing on the forefoot bones (metatarsals and phalanges). URL: https://www.podoactiva.com/blog/huesos-del-pie-nombres-partes-y-funciones-de-esta-anatomia-osea  

Title: Biomechanics of the foot and human gait. Description: Explains the role of the foot as a shock absorber and lever during gait and the function of the plantar arches. URL: https://ipaes.com/que-es-la-biomecanica-del-pie-la-marcha-humana/  

Title: Biomechanics and pathology of the foot. Description: Analyzes the plantar vault, its three arches and support points, and the biomechanical alterations in flatfoot valgus. URL: https://www.medigraphic.com/pdfs/orthotips/ot-2010/ot104c.pdf  

Title: Importance of the plantar arch. Description: Focuses on understanding and evaluating the medial longitudinal arch of the foot. URL: https://www.umanresa.cat/es/comunicacion/blog/importancia-del-arco-plantar-comprender-y-evaluar-el-arco-longitudinal-interno  

Title: Update: Biomechanics and orthopodology. Description: Reviews the foot’s load-sharing systems, including passive and active arch control. URL:(https://www.revesppod.com/Documentos/ArticulosNew/06_1.-Puesta-al-dia-1_1.pdf)  

Title: Improving balance from the foot. Description: Discusses ankle and foot proprioception as the basis of balance and offers podiatric exercises like the “Short-Foot”. URL:(https://www.cliniksv.com/podologia/%F0%9F%A6%B6-mejorar-el-equilibrio-desde-el-pie-ejercicios-podologicos-y-pilates/)  

Title: How can shoes affect the health of our feet? Description: Explains how rigid traditional footwear replaces the function of the foot’s intrinsic musculature, leading to its atrophy. URL: https://www.pucv.cl/uuaa/como-puede-afectar-el-zapato-la-salud-de-nuestros-pies  

Title: Why wearing shoes with arch support can lead to problems. Description: Argues against artificial arch support, explaining the natural role of the arch. URL: https://www.lemsshoes.com/es/blogs/news/why-wearing-shoes-with-arch-support-can-lead-to-problems  

Title: Benefits of arch supports. Description: Presents arguments in favor of arch support for improving body alignment (knee, hip, and back) and providing stability. URL: https://luckyfeetshoes.com/es/blogs/blog/benefits-arch-supports  

Title: Barefoot Footwear and Proprioception. Description: Defines proprioception as the “internal GPS” and how minimalist footwear (thin sole, wide toe box) improves it. URL: https://www.primalcorner.es/blog/post/13-calzado-barefoot-y-propiocepcion-conecta-con-tu-cuerpo-desde-la-planta-de-tus-pies  

Title: Ankle proprioception exercises (Initial phase). Description: Fisioterapia-Online video showing exercises to work on proprioception and balance after injuries. URL:(https://www.google.com/search?q=https://www.youtube.com/watch%3Fv%3DeKTp4iyyLtg)  

Title: Barefoot Vs. Traditional Footwear: Comparative Analysis. Description: Compares the technical specifications (Drop, sole thickness, weight) of barefoot and traditional footwear. URL: https://www.barefoots.es/blog/barefoot-vs-calzado-tradicional-analisis-comparativo-para-corredores-en-2025/  

Title: Importance of “drop” height in footwear. Description: Details how a high drop increases the load on the knees (patellofemoral) while a low drop reduces it, increasing the load on the Achilles tendon. URL: https://www.podoleg.es/importancia-de-la-altura-del-drop-en-el-calzado  

Title: Drop and Heel Elevation: How Do They Affect Your Way of Walking? Description: Defines the concept of “drop” as the height difference between the heel and the front of the shoe. URL: https://selbibrand.com/2024/09/11/drop-y-elevacion-del-talon-como-afectan-tu-forma-de-caminar/  

Title: Risks of conventional footwear and benefits of minimalist shoes. Description: Explains how the narrow toe boxes of traditional footwear cause deformities (bunions, hammer toes) and how minimalist footwear strengthens intrinsic muscles. URL: https://pasitosbarefoot.es/riesgos-del-calzado-convencional-y-beneficios-de-los-zapatos-minimalistas-para-la-salud-del-pie/  

Title: Treatment of deformity in the toes. Description: States that shoes with high heels and narrow toes cause deformity in the forefoot area and toes. URL:(https://www.google.com/search?q=https://www.cirugiapie.com/blog/archives/11-2017%23:~:text%3DLos%2520zapatos%2520con%2520mucho%2520tac%25C3%25B3n,en%2520los%2520dedos%2520del%2520pie)  

Title: Barefoot vs. Traditional Footwear: Why Should You Change? Description: Compares toe box design (wide vs. narrow) and arch support (absent vs. present), arguing that artificial support weakens muscles. URL: https://selbibrand.com/2024/09/11/barefoot-vs-calzado-tradicional-por-que-deberias-cambiar/  

Title: The whole truth about plantar arch support: meta-analysis of 150 studies. Description: Concludes that arch support is not a quick fix for injuries and that foot exercises are more effective. Notes that soft cushioning footwear can increase impact on the knees. URL: https://runrepeat.com/es/estudio-sobre-el-soporte-arco-plantar  

Title: “Foot Muscle Strengthening Through a Minimalist Footwear Intervention” (Ridge et al., 2019). Description: Summarizes the Ridge et al. (2019) study which found that walking in minimalist footwear strengthens intrinsic foot muscles as much as doing specific exercises, relevant for plantar fasciitis and bunions. URL: https://www.salvajeshoes.com.ar/blog/posts/barefootpaperreview1-b1d9329e200b/  

Title: Damage to the Achilles tendon, bunions, hammer toe, Morton’s neuroma. Description: Infographic on the consequences of overusing high heels, recommending not to exceed 3 cm of heel height. URL: https://www.fisioterapia-online.com/infografias/danos-en-el-tendon-de-aquiles-juanetes-dedo-martillo-neuroma-de-morton-conoce-algunas-de-las  

Title: Morton’s Neuroma – Symptoms and causes. Description: Mayo Clinic information on Morton’s neuroma, a painful foot condition. URL: https://www.mayoclinic.org/es/diseases-conditions/mortons-neuroma/symptoms-causes/syc-20351935  

Title: Injuries to the toes, feet, and ankles. Description: Cigna general information page on various foot injuries, including stress fractures and Achilles tendon problems. URL: https://www.cigna.com/es-us/knowledge-center/hw/temas-de-salud/lesiones-de-los-dedos-del-pie-de-los-pies-y-de-footi  

Title: Most common toe deformities and treatment. Description: Explains conditions like hammer toes, which can cause pain and affect mobility. URL: https://drtorrestrejo.com/deformidades-de-los-dedos-del-pie/  

Title: What drop should I use? Description: Explains why high drops are used to manage Achilles tendon pain (limit tendon work), but warns this is symptom management that can lead to chronic shortening. URL: https://www.runnea.com/articulos/running-news/2020/05/drop-debo-usar-runner-tiende-4923/  

Title: Damage to the Achilles tendon, bunions, hammer toe, Morton’s neuroma. Description: (Duplicate of ). Infographic on the consequences of overusing high heels. URL: https://www.fisioterapia-online.com/infografias/danos-en-el-tendon-de-aquiles-juanetes-dedo-martillo-neuroma-de-morton-conoce-algunas-de-las  

Title: How are low back pain and knee pain related. Description: Explains the “kinetic chain” concept and how dysfunction in the low back can create abnormal stress on the knees. URL:(https://ucspinecare.com/es/blog/art%C3%ADculo/c%C3%B3mo-se-relacionan-el-dolor-lumbar-y-el-dolor-de-rodilla-y-c%C3%B3mo-la-quiropr%C3%A1ctica-puede-ayudar)  

Title: Biomechanics and Movement Analysis Unit. Description: Video showing a dynamic biomechanical study, analyzing torsion points in the hip, knee, and spine during gait. URL:(https://www.youtube.com/watch?v=kBAPFqHRAEk)  

Title: Foot hyperpronation: the origin of your dorsal pain. Description: Defines hyperpronation (excessive inward rotation) and how it can cause an ascending chain of dysfunction, affecting knees, hips, and spine. URL: https://tallerhumano.com/hiperpronacion-pie/  

Title: Biomechanics and pathology of the foot. Description: (Duplicate of ). Analyzes the plantar vault and biomechanical alterations in flatfoot valgus, which produces hindfoot valgus and excess pronation. URL: https://www.medigraphic.com/pdfs/orthotips/ot-2010/ot104c.pdf  

Title: Footstrike and back pain: Causes and advice. Description: Explains how imbalances in footstrike (the body’s base) force the body to compensate with postural changes that can lead to chronic low back pain. URL: https://www.quiropracticaalgeciras.com/blog/pisada-y-dolor-de-espalda/  

Title: Thin Sole, Wide Toe Box, and Zero Drop: Key Features of Barefoot Footwear. Description: Defines the three main features of minimalist footwear that allow feet to function as designed. URL: https://selbibrand.com/2024/09/11/suela-fina-puntera-ancha-y-cero-drop-caracteristicas-clave-del-calzado-barefoot/  

Title: Are Zero-Drop shoes right for you? Description: Compares the design, weight, and structure of “zero drop” shoes with “normal” running shoes. URL: https://www.lemsshoes.com/es/blogs/news/are-zero-drop-shoes-right-for-you  

Title: Barefoot and biomechanics: what science says. Description: Cites the Ridge et al. (2019) study which found a 57% increase in big toe flexor strength after 8 weeks of wearing barefoot footwear. URL: https://waalsbarefoot.com/blogs/news/barefoot-y-biomecanica-que-dice-la-ciencia-sobre-caminar-descalzo  

Title: Scientific studies reveal how barefoot footwear strengthens your feet. Description: Cites a study showing an increase of over 50% in the strength of the foot’s intrinsic muscles after six months of using minimalist footwear. URL:  

Title: Comparison of kinematics, kinetics, and muscle activity between running barefoot, with minimalist footwear, and traditional footwear. Description: Thesis concluding that without a correct transition, minimalist footwear can pose an injury risk. Also notes the load on the knee appears to be lower. URL:(https://dspace.uib.es/xmlui/bitstream/handle/11201/150528/Escoda_Bernabeu_Aaron.pdf?sequence=1&isAllowed=y)  

Title: Barefoot footwear and proprioception: How to improve your natural balance. Description: Explores how walking barefoot improves the sensory system and balance, and how toe separators can help. URL: https://waalsbarefoot.com/blogs/news/calzado-barefoot-y-propiocepcion-como-mejorar-tu-equilibrio-natural  

Title: Why barefoot shoes? Description: Lists the benefits of barefoot footwear, including improved balance and coordination by increasing proprioception. URL:(https://tadeevo.com/es_ES/i/Por-que-zapatos-barefoot/72)  

Title: Improving balance from the foot. Description: (Duplicate of ). Discusses proprioception and balance. URL:(https://www.cliniksv.com/podologia/%F0%9F%A6%B6-mejorar-el-equilibrio-desde-el-pie-ejercicios-podologicos-y-pilates/)  

Title: Common mistakes when using barefoot footwear. Description: Identifies “transitioning too quickly” as a critical error that can cause overload injuries like plantar fasciitis and tendinitis, due to weakened feet. URL: https://www.primalcorner.es/blog/post/8-errores-comunes-al-usar-calzado-barefoot-y-como-evitarlos  

Title: Running barefoot, prevention or lie? Description: Opinion article by a physiotherapist warning that improper use of minimalist shoes without a correct transition can increase the risk of overload injuries, like stress fractures. URL: https://lafisioterapia.net/correr-descalzo-prevencion-mentira/  

Title: Barefoot running and stress fracture. Description: Details that the main risk of barefoot running is stress fractures in the forefoot, due to abrupt adaptation and strength deficiency. Adaptation can take 6 months to 1 year. URL: https://tallerhumano.com/barefoot-running-fractura-estres/  

Title: Barefoot footwear: deep analysis from podiatry. Description: A podiatric analysis noting that minimalist footwear can represent greater impact on bones, raising the risk of stress fractures. URL: https://www.cliniksv.com/podologia/%F0%9F%91%A3-calzado-barefoot-analisis-profundo-desde-la-podologia-con-evidencias-cientificas/  

Title: Barefoot shoes on pavement, avoiding stress fractures? (Reddit discussion). Description: Discussion thread where users emphasize the need for gradual adaptation (6-8 weeks) to allow bones to build more cells and support the new load, preventing stress fractures. URL:(https://www.reddit.com/r/BarefootRunning/comments/pywau6/barefoot_shoes_on_pavement_avoiding_stress/?tl=es-419)  

Title: Are Minimalist Shoes Really Good for Your Feet? A Physiotherapist’s Opinion. Description: A physiotherapist warns that a sudden change can cause plantar fasciitis, Achilles tendinitis, or stress fractures. URL: https://www.ereinfisioterapia.com/es/son-las-zapatillas-minimalistas-realmente-buenas-para-tus-pies-opinion-de-un-fisioterapeuta  

Title: Barefoot Transition: Assess Readiness. Description: Describes signs that the body is ready to advance in the transition, such as being able to walk 40 minutes or more comfortably. URL: https://www.google.com/search?q=https://waalsbarefoot.com/en/blogs/news/transicion-barefoot-evaluar-preparacion  

Title: How to transition to barefoot without injuries. Description: Guide that emphasizes patience and the importance of “listening to your body,” treating discomfort as warning signs. URL: https://waalsbarefoot.com/blogs/news/como-hacer-la-transicion-al-barefoot-sin-lesiones-guia-paso-a-paso  

Title: Switch to Barefoot Shoes: Strengthen Your Feet Naturally. Description: Article promoting foot strengthening to prevent chronic pain in the arch or ankles. URL: https://www.letzbarefoot.com/es/blog/post/cambia-a-zapatos-barefoot-como-fortalecer-tus-pies-de-manera-natural_29.html?page_type=post  

Title: Barefoot exercises to strengthen your feet. Description: Highlights the importance of consistency (10 minutes daily) in strengthening exercises during the transition. URL: https://waalsbarefoot.com/blogs/news/ejercicios-barefoot-para-fortalecer-tus-pies-rutinas-y-consejos-para-tu-transicion  

Title: Start the transition to barefoot footwear and strengthen your feet. Description: Provides simple exercises for the transition, such as “Separating the toes” (interlacing fingers and toes). URL: https://calzadobarefoot.com/transicion-al-calzado-barefoot/  

Title: “Athletic Foundation” Course. Description: YouTube video (Unbreakable Academy) likely showing mobility or strength exercises for feet and ankles. URL: https://www.youtube.com/watch?v=NCGsUirHI1A  

Title: Calf Raise Exercise with Tennis Ball. Description: YouTube Short video showing how to perform calf raises while activating the foot arch. URL:(https://m.youtube.com/shorts/1TV2z7gXQqA)  

Title: Exercises to strengthen the feet. Description: Includes exercises like “Foot flexes” (flexing and extending) to improve stretching and strength. URL: https://barefootyou.com/blogs/calzado-barefoot/ejercicios-para-fortalecer-los-pies  

Title: Transition to minimalist footwear (Personal experience). Description: YouTube video where the author shares his one-year transition experience, emphasizing the need to go “little by little”. URL: https://www.youtube.com/watch?v=HJ-h33bfeJc  

Title: Transition to barefoot footwear: a comprehensive guide. Description: Guide that advises starting barefoot at home, using the footwear in short sessions (10-15 min), and alternating with usual footwear. URL: https://rootsbarefoot.com/blogs/noticias/transicion-al-calzado-barefoot-una-guia-integral-para-una-adaptacion-exitosa  

¹ Title: The Guide to transitioning to Barefoot footwear. Description: Advises changing gait technique, landing with the midfoot or forefoot and shortening the stride. URL: https://rootsbarefoot.com/blogs/noticias/transicion-al-calzado-barefoot-una-guia-integral-para-una-adaptacion-exitosa#:~:text=Se%20recomienda%20aterrizar%20con%20la,una%20t%C3%A9cnica%20de%20marcha%20saludable.