🦶 From Barefoot to Hoka: What’s the Story?

In recent years, the sporting community, particularly the runners have seen a fascinating shift—from the barefoot craze of the early 2010s to the rise of maximalist cushioned shoes by brands like Hoka. Let’s unpack the science behind this transition and what it means for your feet (and your posture!).

1. The Barefoot Boom: Strength & Natural Mechanics

• Origins in nature… and science. Humans have evolved to move barefoot, developing resilient foot arches and strong intrinsic foot muscles. Research shows that barefoot or minimalist shoes can increase foot‑muscle strength and support natural foot function.

• Improved gait mechanics. Barefoot runners typically adopt forefoot or midfoot strikes, which reduce impact forces compared to heel striking in cushioned shoes.

• Energy efficiency gains. Studies using wearable sensors reveal barefoot running can be more efficient—enabling natural arch recoil and shorter stride patterns.

2. The Risks of Going Too Minimalist, Too Fast

• Injury risk during transition. Abruptly switching to barefoot can cause muscle strain, Achilles overuse, or metatarsalgia—especially if you maintain a heel strike.

• Urban stressors. Hard, uneven surfaces like concrete can shock unprepared feet, causing joint or tendon issues. I was a cautious convert in the early 2010's and still suffered with Achilles issues (both sides! ouch!) but was luckily in the right profession to turn the issues around and make a decent recovery.

• No magic bullet. While barefoot can strengthen feet, evidence linking it to fewer injuries is mixed.

3. Enter the Maximalists: Cushion Meets Function

• Why Hoka took off. Launched in 2009, Hoka introduced ultra-cushioned, low-drop “maximalist” shoes that target joint protection while keeping weight low.

• A balanced middle ground. These shoes offer protection and shock absorption, helping those with high mileage or joint issues—without reverting to the rigid overbuilt shoes of the 1990s.

4. So, Which Is Better?

Both barefoot and cushioned shoes have their place—it depends on your goals, body, and environment. Here’s how they stack up:

🦶 Barefoot / Minimalist Shoes

Pros:

• Strengthen foot muscles and arches

• Encourage natural gait and foot mechanics

• Improve sensory feedback and balance

Cons:

• Higher injury risk if transitioned too quickly/frequently

• Not ideal for hard or uneven urban surfaces

• Can aggravate existing conditions like plantar fasciitis/Achilles tendinopathies

👟 Cushioned / Maximalist Shoes (e.g. Hoka)

Pros:

• Excellent shock absorption, joint-friendly

• Help reduce fatigue during longer runs or standing

• Supportive for those with arthritis or injury propensity

Cons:

• May reduce foot-muscle engagement over time

• Less ground feel and proprioception

• Can promote sloppy gait if not worn intentionally

Bottom line:

The best choice is the one that fits you—your anatomy, activity level, and current condition. Often, a hybrid approach works best: use barefoot-style shoes to build strength and awareness, and cushioned options when your body needs protection or support.

5. Physio‑Recommended Approach

1. Reach out to get yourself assessed in the following areas: muscle strength, foot posture, gait pattern.

2. If you’re stiff or under‑mobilized (or even feel pretty good), introduce minimalist shoes gradually (e.g., 10 min/week to start, increase slowly).

3. For high mileage or joint pain: opt for maximalist shoes like Hoka (alongside your therapy if required).

4. Progress intentionally: mix shoe types, adjust workout surfaces, focus on technique.

5. Monitor symptoms: aches or changes? Adjust footwear or training strategy.

6. Real‑World Differences: Your Checklist

Not sure which shoe style suits you? Use this checklist to guide your choices based on your feet, lifestyle, and goals:

👣 Do you have strong feet and a wide toe box?

If your foot muscles are relatively strong, your toes spread naturally, and you’ve spent time barefoot or in flexible shoes, you may benefit from minimalist shoes or barefoot walking. These options encourage:

• Better foot mobility and balance

• Natural arch use and muscle activation

• Increased sensory feedback from the ground

Physio tip: Start slow. Even 5–10 minutes of barefoot walking on soft surfaces like grass can strengthen your feet without overloading them.

🦵 Do you need joint protection or cushioning?

If you have knee, hip, or ankle issues—or you do a lot of walking or running on hard surfaces—maximalist shoes (like Hoka) may offer the protection you need. These shoes:

• Absorb impact forces more effectively

• Reduce stress on joints and tendons

• Can improve endurance by limiting fatigue

Physio tip: Maximalist shoes are great for recovery days, long work shifts, or during high-mileage training blocks.

👟 Are you transitioning from traditional shoes?

If you’re used to stiff, supportive, or elevated-heel shoes, jumping straight into barefoot footwear can be a shock to your system. Instead:

• Try “transitional” minimalist shoes (e.g. Altra, Topo, or flexible wide-toe trainers)

• Gradually reduce heel height and arch support over weeks or months. You can purchase insoles and small heel wedges relatively cheaply to transition through this

• Focus on exercises that strengthen your foot and calf muscles as you transition

Physio tip: A gait assessment can help identify if your walking or running form needs adjustments before switching shoes. We can do this in the treatment room or I can observe you in a more natural setting.

🌍 Do you mostly walk/run on hard urban surfaces?

Hard concrete and pavement surfaces don’t offer the natural give of sand, trails, or grass:

• Consider some cushioning for impact protection (as previously mentioned, new insoles can be used relatively cheaply)

• Avoid ultra-thin soles unless your feet are well-conditioned

• Prioritise shoes with a wide toe box and flexibility over thick support

Physio tip: If you love the minimalist feel but need some give, look for low-drop shoes with modest cushioning.

🔄 Are you rotating between shoe types?

No single shoe will serve every purpose. Rotating between different types:

• Builds foot and leg adaptability

• Reduces repetitive stress patterns

• Helps you stay connected to your movement and technique

Physio tip: You don’t need multiple expensive shoes. Even rotating between a cushioned pair and a barefoot-style shoe indoors or actual barefoot can provide benefits.

7. 🎾 Shoe Choices for the Court: Are Running Trends Relevant?

If you play tennis, Padel or Pickleball—even casually—your shoes and foot mechanics play a big role in your performance, injury risk, and recovery.

Here’s why it matters:

1. Tennis/Padel/Pickleball is all about dynamic movement.

Unlike running, these activities involve constant stops, starts, lateral movements, pivots, and sudden accelerations. This puts unique demands on your:

• Ankle mobility and stability

• Foot responsiveness and balance

• Shock absorption on hard courts

Choosing the right footwear can help reduce the risk of sprains, plantar fasciitis, or stress-related injuries.

2. Barefoot principles still apply—just not during a match.

Off-court barefoot or minimalist training (e.g. barefoot warm-ups, balance drills, short court sessions) can:

• Strengthen intrinsic foot muscles

• Improve proprioception and balance

• Enhance agility and reduce ankle sprain risk

This kind of barefoot “prehab” is often used by professional athletes to build resilience, even if they wear structured shoes during play.

3. Court trainers = specialised tools.

Tennis trainers are designed with reinforced sidewalls, grippy soles, and a stable base for multidirectional movement. But:

• They’re can sometimes be comparably heavy and stiff, which can weaken feet over time

• Wearing only tennis trainers all day can limit foot strength and adaptability

Rotating between tennis-specific shoes and more minimalist or cushioned options for daily use can strike the right balance.

4. Transitions and recovery matter.

If you’re coming back from an injury (like an Achilles issue, plantar fasciitis, or knee pain), your choice of shoes—on and off the court—can support your recovery. A physio can help:

• Assess your foot and ankle mechanics

• Recommend supportive footwear or insoles if needed

• Create a transition plan between shoe types or playing surfaces

🧠 Tennis Takeaway:

Strong, responsive feet are a competitive advantage and allow for playing longevity. Your tennis shoes should support performance on the court, while your off-court habits (like barefoot walking, recovery footwear, or strength work) support long-term foot health.

If you’re a player dealing with pain, fatigue, or recurring injuries—come to the clinic for a tailored assessment.

🧭 Final Word

Shoes aren’t just fashion or fitness gear—they’re part of your movement system. Choosing the right pair (or pairs) starts with understanding your body and how you move.

Maybe just take your shoes off the next time you walk on the beach, the grass, or even around the house. Tune in. Notice how things feel. Your feet have a story to tell—sometimes, you just need to listen.

There’s no single “best” shoe for everyone. The barefoot movement sparked valuable changes—encouraging stronger feet, better movement patterns, and more natural mechanics. Modern cushioned, maximalist shoes don’t ignore those benefits—they often build on them.

At Newquay Injury Hub, I take a thorough, personalised approach—looking at everything from foot and ankle mobility (joints and musculature) to movement habits. Footwear can be an important part of this, and we can explore it together, figuring out what action is best for you to take.