An Unusual Type Of Sneaker Can Improve Balance And Stability. Here's What Experts Want You To Know.

The experts consulted for this story do not necessarily endorse the products ahead unless otherwise noted.

While traditional athletic and walking shoes often include cushioning, arch support, motion-control features and a raised heel, barefoot shoes take a different approach. They typically feature a thin, flexible sole, a wide toe box and a zero heel-to-toe drop, meaning the heel and forefoot sit at the same height, all of which is thought to support more natural movement and foot strength.

“Biomechanically, barefoot shoes allow the foot to move more freely and encourage greater engagement of the foot’s natural shock-absorbing structures,” says Dr. Bobby Pourziaee, owner of Rodeo Drive Podiatry in Beverly Hills, noting that while traditional shoes provide external support and cushioning that may reduce stress on certain tissues, they can also reduce the workload placed on some of the foot’s intrinsic muscles.

How Barefoot Shoes May Support Stronger Feet

The foot contains dozens of muscles that stabilize the body during standing, walking and athletic movement. Pourziaee notes that strengthening these muscles may improve arch support, balance and the foot’s ability to adapt to uneven surfaces.

Beyond foot strength, Dr. Nelya Lobkova, founder of Step Up Footcare in New York City adds that barefoot shoes may also increase range of motion across the foot and ankle joints, especially at the big toe joint. “This important functional movement is needed for many activities: 15 degrees is required for walking, 30 degrees for running, and 90 degrees of flexion of the big toe joint is required for lunging and planking.”

What To Know Before Switching To Barefoot Shoes

Because barefoot shoes are typically zero-drop and minimally cushioned, easing in slowly is important to help prevent discomfort or injury. “I recommend wearing a lower drop shoe first and avoiding incline walking until you are used to them, which may take a few weeks,” says Lobkova. “There will likely be soreness in the back of the heel and calf muscle because zero drop keeps the Achilles in a stretched configuration.”

She also notes that barefoot shoes aren’t ideal for everyone or every activity. Those doing high-impact exercise in barefoot shoes, where forces can reach up to three times body weight through the feet, may face a higher risk of foot issues. “People who have fat pad atrophy, which involves the loss of the natural fatty pad in the ball of the feet, are at higher risk as well,” she says. “The loss of cushioning causes a lower threshold for stress on the ball of the foot, causing stress fracture or neuroma.”

Below, we’ve highlighted some styles to shop.

An essential for transitioning

Lobkova points to Altra as a solid transitional option because, even though the brand features low or zero-drop designs, it still incorporates cushioning to help protect from the hard ground. “They’re [also] notably wider than many other barefoot shoes,” she notes.

For road running, walking, and everyday wear, we’ve spotlighted the Altra Torin 8. Built on a zero-millimeter heel-to-toe drop, it includes Altra’s FootShape toe box, giving the forefoot more room to spread compared to conventional running shoes. It also features a 30 millimeter stack height, offering enough cushioning for long walks and easy runs.

In women’s, this shoe is available in 12 colors, including tan, navy and light blue, in sizes 5.5 to 12. In men’s, it comes in 10 colors, including a light gray, a dark gray and blue combo, plus a black and white combo, in sizes 7 to 15.

Women’s: $131+ at AmazonWomen’s: $111+ at Schuler ShoesMen’s: $115+ at Amazon

A barefoot pick for gym sessions

Lobkova also highlights the Lonowear Flow 2 barefoot training shoes as one of her top picks. “There are reinforced guide rails and an enhanced or deeper heel cup for natural movement. For a non-supportive shoe, these two features are important for lateral stability,” she says.

Designed with cross-training, strength and mobility workouts, short runs and everyday movement in mind, the shoe sits on a three-millimeter sole base. The upper is knit and stretchy, which allows it to move with the foot through a range of movement.

They come in unisex sizing, ranging from EU 36 to 46, which is women’s 6 to 11 and men’s 7.5 to 13, and are available in three colorways, including off-white and black.

$112 at Lono

A lifestyle sneaker for everyday wear

Pourziaee points to Vivobarefoot as one of his favorite barefoot shoe brands, highlighting its ultra-thin, highly flexible soles and anatomically shaped wide toe box. “The flexible sole allows the foot to move naturally and provides excellent ground feedback,” he says. “This sensory input can help improve proprioception, which is the body’s awareness of position and movement, while encouraging the foot’s stabilizing muscles to work more actively.”

He adds that the generous toe box allows the toes to spread naturally during walking and standing, which may help improve balance, stability and more efficient foot mechanics compared with shoes that compress the forefoot.

Blending barefoot principles with a more everyday, style-forward design, we’ve spotlighted the Vivobarefoot Gobi II premium leather sneaker, a minimalist shoe that bridges performance footwear and casual wear. It’s constructed with 98% natural materials and features a 2.4 millimeter sole base, making it best suited for everyday wear, commuting and travel, thanks to its lightweight feel and versatile design.

In women’s, this style comes in two color options, including tan and white, in sizes 4.5 to 11, while in men’s it’s available in four color options, including black, white, and tan, in sizes 8 to 14.

$120+ at AmazonWomen’s: $210 at REIMen’s: $210 at REI

A lightweight shoe for running

Built on a two-millimeter sole base and designed primarily for running, the Vivobarefoot Primus Lite knit running shoe is a lightweight, highly flexible option that also works well for walking and everyday wear. The ultra-thin sole and knit upper adapt closely to the foot, molding to its shape for a snug, comfortable fit.

In women’s, this style is available in four color options, including silver, black and white, in sizes 5 to 11. In men’s, it comes in seven options, including gray, off-white and green, in sizes 7 through 15.

Women’s: $110+ at AmazonMen’s: $120+ at Amazon

Or the Xero Scrambler for trail adventures

Designed for those who want the ground feel of a barefoot shoe but still need enough grip and durability to handle uneven terrain, the Xero Scrambler low EV uses a Michelin Fiberlite outsole with embedded TrailFoam technology, creating a sole that’s lightweight, flexible and grippy. Deep lugs help provide traction on dirt, gravel and loose surfaces, and with an upper made from an abrasion-resistant mesh, the shoe keeps debris out while staying breathable and moisture-wicking.

Shop women’s, available in two color options, including army green and cream, in sizes 5 to 12. In men’s, it comes in two color options, including army green and black, in sizes 7 to 15.

Women’s: $160 at REIMen’s: $160 at REI

A retro-inspired pick that scores style points

A minimalist sneaker designed to bring a retro-inspired everyday look, the Xero Wynn is one of the brand’s more lifestyle-leaning models, built for walking, commuting and casual daily wear. The upper combines nylon fabric with suede overlays, giving it a throwback feel that pairs easily with jeans or casual outfits.

In women’s, shop three color options, including red, light grey and dark grey, in sizes 5 to 12. In men’s, it comes in two color options, including a blue, grey and red combo, and a white, grey and navy combo, in sizes 6.5 to 15.

$85+ at Amazon (regularly $120)Women’s: $120 at REIMen’s: $120 at REI

A low profile shoe for active lifestyles

One of the most minimal road and light-trail shoes in Merrell’s lineup, the Vapor Glove 7 is a true barefoot-style trainer designed to maximize natural foot movement while still providing a thin protective layer underfoot. In addition to its zero-drop platform, it features an eight-millimeter stack height for close ground contact. Underfoot, it uses a Vibram® TC5+ outsole, which delivers grip on pavement, gym floors and outdoor terrain.

In women’s, shop three color options, including black, white, and cream, in sizes 5 to 11. In men’s, it comes in four color options, including black, white, and sage, in sizes 7 through 15.

Women’s: $88+ at AmazonMen’s: $88+ at Amazon$110 at Merrell

The original version of this story was published on HuffPost at an earlier date.