It’s time to ditch cushioned shoes.
Wearing excessively cushioned shoes regularly can limit the foot’s natural ability to sense and respond to the ground—similar to how wearing oven mitts the entire time while cooking dulls hand movement and sensitivity. These shoes create a barrier that mutes the sensory feedback our feet are meant to receive, which is essential for balance, coordination, and muscular engagement. With every added layer of foam or rubber, our feet lose opportunities to strengthen, and the brain misses out on important terrain information.
Supportive footwear gained popularity largely due to the rise of hard surfaces and increased athletic injuries. However, research has shown that maximalist shoes can contribute to leg stiffness, weakened foot muscles, and increased impact force upon landing—especially among runners. This excessive impact can heighten the risk of injuries over time. Prolonged use of heavily cushioned shoes may even impair balance and lead to conditions like neuropathy, where nerve function and sensation in the feet deteriorate.
Some studies have also found that cushioned shoes affect running mechanics, often causing a rearfoot strike that amplifies ground collision forces. In contrast, minimal footwear or barefoot running typically encourages a forefoot strike, leading to less impact. A separate study observed that minimal footwear significantly boosted toe strength—by nearly 50%—which plays a crucial role in preventing falls and maintaining mental sharpness in older adults. Advocates for minimal shoes compare their benefits to full-body training, where every muscle gets activated and engaged.
Functional experts emphasize that while foot protection is important, not everyone requires the same amount of cushioning. Foot structure, age, and specific conditions like flat feet or high arches can influence the need for support. Transition shoes offer a middle ground, especially for those looking to strengthen their feet gradually. Runners with joint issues or high mileage may benefit from rotating between cushioned and minimal shoes for recovery and performance balance.
Ultimately, whether one opts for thick soles or minimalist styles, foot health can be supported through exercises that enhance muscle strength and flexibility. Barefoot movements and specific workouts—like heel drops, short foot raises, and towel curls—can help mitigate the downsides of over-cushioning. Consulting a podiatrist can ensure a safer transition and prevent further injury, especially for individuals with existing foot or joint concerns.
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