Overview
What this book is about
The Barefoot Book is written by a Professor of Biology and Anatomy at Liberty University who is himself a barefoot runner and hiker. The book is the most thorough general-audience case against chronic shoe use in the scientific literature. Howell argues that shoes — not the absence of them — are the primary cause of the vast majority of foot problems in Western society, and that habitually barefoot populations around the world are virtually free of the conditions that send millions of Americans to podiatrists every year.
The book covers the full case from four angles: anatomy (how the foot actually works), pathology (what shoes do to it), biomechanics (how barefoot walking and running differ from shod), and practical transition (how to spend more time barefoot in a shoe-obsessed culture). A full chapter covers what to wear when shoes are genuinely required, reviewing every major minimalist option — Vibram FiveFingers, Nike Free, huaraches, sandals, flip-flops — with honest assessments of each. Crucially, Howell has no commercial ties to any shoe brand and no industry affiliation of any kind; the book was written in 2010, before the barefoot shoe market became commercially significant.
The book is accessible and frequently funny, written with the directness of a scientist who has run over 1,500 miles barefoot and is tired of watching people damage their feet. It includes anatomy diagrams, gait comparison illustrations, a chapter on myths (OSHA, health codes, laws), and an appendix of relevant lawsuits. It is the single most useful reference for the family on the shoe question.
Key Ideas
The core frameworks and findings
1
Shoes cause the problems they claim to prevent
Hallux valgus, bunions, hammertoe, plantar fasciitis, fallen arches, ingrown toenails, athlete's foot — all virtually unknown in habitually barefoot populations. All epidemic in shoe-wearing societies.
2
The elevated heel is the central villain
Even a small heel elevation shifts body weight forward, shortens the Achilles tendon (measurably in 6 months), strains the plantar fascia, and degrades arch function. Higher heel = more damage. This applies to "sensible" shoes, not just stilettos.
3
Arch supports prevent arch function
The arch is a spring-and-shock-absorber system. Supporting it immobilises it. Over time the muscles and ligaments atrophy — creating the fallen arches that are then used to justify needing more support. A dependency loop.
4
Toe springs immobilise the toes
Most shoes have a built-in toe spring (curved sole). This keeps toes in permanent hyperextension, preventing their natural grasping and push-off role. Combined with narrow toe boxes, this produces hallux valgus from childhood onward.
5
Cushioning creates shoe-induced neuropathy
The 200,000+ sensory receptors in the foot sole exist to give the brain real-time impact information so gait can be adjusted. Thick cushioning eliminates that feedback — the brain can't detect joint stress, so long-term chronic injuries accumulate silently. Shoes make feet "deaf and blind."
6
Barefoot gait is fundamentally different from shod gait
Barefoot: shorter stride, flatter landing (midfoot/forefoot), arch landing + toe push-off, full toe-ground contact. Shod: longer stride, hard heel strike, rolling motion on toe spring, toes off the ground. The first is natural; the second is shoe-induced.
7
Children are the most important case
Feet deform from early shoe use — the process begins in infancy. Closed-toe athletic shoes on young children are the worst option. Bare feet as long as possible is the evidence-based recommendation.
8
Athlete's foot requires shoes
The fungus that causes athlete's foot cannot penetrate dry, ventilated skin. It only thrives in the warm, moist, enclosed shoe environment. Habitually barefoot people don't get it.
9
The shoe is metabolically costly
Removing shoe weight gives a ~5% aerobic improvement. African marathoners (many raised barefoot) have longer calf muscles and Achilles tendons — a biomechanical advantage shoes destroy.
10
Minimalist shoes are a compromise, not a solution
Every minimalist shoe on the market in 2010 still has at least one problematic feature (toe spring, arch support, thick sole). They are useful as transition tools, not endpoints.
11
Transition must be gradual
Feet weakened by years of shoe-casts need time. Going barefoot immediately after chronic shoe use causes the same injuries as removing a cast and lifting heavy weights. Weeks to months of gradual exposure required.
12
No law requires footwear anywhere in the US
Every state health department has confirmed in writing that no health code prevents barefoot access to shops, restaurants, or public spaces. The "no shoes no service" rule is a cultural myth with no legal basis.
Contents
Chapter by chapter — click to expand
§
Introduction — Why Bare Your Feet?
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- Shoes vs. feet are at odds; cultural shoe rule is recent and not universal
- 55 million US podiatrist visits/year, mostly for shoe-caused problems
- Book scope: physical, psychological, emotional, immunological effects of shoes
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Chapter 1 — Normal, but Not Natural
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- Shoe deformation of the foot: toes scrunched, hallux valgus, bunion formation
- Photos from 1905 American Journal of Orthopedic Surgery showing shoe-deformed vs. native feet
- Athlete's foot: requires shoe incubator; absent in barefoot cultures
- Shoe as cast: immobilises healthy feet until the cast itself damages them
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Chapter 2 — Living Barefoot
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- Testimonials from barefoot walkers, runners, and hikers
- Recurring themes: pain disappeared, balance improved, re-connection with terrain
- Social dynamics of barefoot living in the US
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Chapter 3 — How Your Foot Works
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- 52 bones total (26 per foot = one quarter of all body bones)
- Three arches: medial longitudinal (primary weight-bearing), lateral longitudinal (weight transfer), transverse
- Arches as shock absorbers and springs: ~20% of landing energy stored and returned
- Three gait phases: heel-strike, stance, push-off — each requiring full foot mobility
- Plantar fascia, Achilles tendon, 30+ muscles per foot
- Skin of the foot: thick, tightly anchored, rich in print ridges for grip and sensory receptors
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Chapter 4 — What Your Shoes Are Doing to You
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- Elevated heel effects: weight shift forward, Achilles shortening (6 months), arch strain, posture cascade
- Toe spring: toes permanently hyperextended, natural push-off blocked, plantar fascia stressed
- Arch support: prevents arch compression = destroys shock absorption and spring function
- Cushioning: eliminates sensory feedback → shoe-induced neuropathy → silent joint damage
- Gait conversion: natural "arch landing, toe pushing" → shoe-induced "heel landing, forefoot rolling"
- Foot cannot widen during load-bearing in shoes; causes internal pressure redistribution
- Specific conditions caused: plantar fasciitis, hallux valgus, hammertoe, bunions, fallen arches
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Chapter 5 — Don't Walk a Mile in These Shoes
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- High heels: detailed analysis of knee, spine, and gait effects; redistribution of body weight
- Men's work and dress shoes: toe boxes too narrow, elevated heels standard even in "flat" office shoes
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Chapter 6 — Growing Up in Shoes
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- Foot deformation begins in childhood — the earlier and more constant the shoe, the worse
- Miniature adult shoes on infants are damaging; wide, flexible, minimal footwear if shoes required
- "Shoddy education": schools mandate shoes with zero scientific justification
- Bottom line: let children go barefoot as much as possible; schools have no compelling reason to forbid it
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Chapter 7 — Walking, Hiking, and Running Barefoot
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- Walking: unrestricted blood flow (dorsalis pedis artery), lymph circulation, natural joint loading
- Running biomechanics: shorter stride, greater knee flexion, forefoot/midfoot landing, less joint impact
- Running injuries: ankle sprains predominantly caused by hard rigid sole torquing on rocks
- Metabolic advantage: ~5% aerobic improvement from shoe weight removal alone
- Boston Marathon data: 20/22 recent winners from Africa, most raised barefoot
- Getting started with barefoot running: weeks of gradual transition required
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Chapter 8 — What to Wear When You Can't Go Bare
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- Huaraches/sandals: best minimalist option — flat, open, no enclosed environment
- Vibram FiveFingers: less arch support, no toe spring in most models, but still a closed shoe with arch contour acting as support; useful as transition tool
- Vibram Moc: thinnest sole, no arch support, kangaroo leather — closest to barefoot but primarily indoor use
- Nike Free: step in right direction but still has elevated heel, toe spring, thick sole
- Vivo Barefoot: thinner sole, wide toe box, but still toe springs and tight uppers
- Barefoot sandals: foot jewellery essentially; keep sole exposed
- Topless sandals: adhesive sole — ventilated but blocks sole sweat evaporation
- Birkenstocks: wide toe bed and toe bar are good; thick rigid sole and reduced feedback are bad
- Crocs: ventilated and lightweight but thick stiff sole eliminates all feedback
- Author's position: all minimalist shoes are compromises; would prefer cultural change over product solutions
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Chapter 9 — Getting Out There
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- Start slowly (shoe-free home first, then backyard, then casual outdoor settings)
- Gradual transition over weeks; feet conditioned like any other weakened tissue
- Encourage children actively; let them set pace
- Handle social confrontation with education, not confrontation
- No state health code prohibits barefoot entry anywhere
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Chapter 10 — Myths
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- No OSHA rule requires shoes outside construction/industrial contexts
- No health codes prevent barefoot in restaurants or shops (all 50 state health departments confirmed)
- No law against barefoot driving
- Glass/puncture risk is vastly overstated; barefoot skin toughens rapidly
- Parasites: direct skin penetration by soil-dwelling parasites requires specific climates (tropics) and prolonged soil contact, not casual walking
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Appendix — Lawsuits
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- Review of actual lawsuits related to shoes (vs. barefoot injuries)
- Verdict: significantly more successful lawsuits from shoe injuries than barefoot injuries
Practical Takeaways
What to actually do with this
Make your home a shoe-free zoneRemove shoes at the door; no indoor shoes or slippers by default.
Transition graduallyStart with barefoot at home, then yard, then casual public settings — weeks to months, not days.
When shoes are required: choose for zero heel, wide toe box, flexible soleIn that priority order. Sacrifice style before function.
Never buy a shoe that bends in the middleThe sole should flex just in front of the ball of the foot. If it flexes elsewhere or not at all, it immobilises the foot incorrectly.
Eliminate arch supportsUnless you have neuropathy, arch supports are removing function from a system designed to work without them.
For children: barefoot as much as possible, minimal shoe as late as possibleWhen shoes are needed — wide toe box, flat sole, flexible, no arch support. No athletic trainers on young children.
Walking barefoot on varied terrain is itself exercise and therapyGrass, sand, pebbles, wet surfaces — each provides different sensory and mechanical input.
After public pools or gyms: leave shoes off for a few hoursLet feet dry and ventilate before caging them back in shoes.
Check if your shoes restrict the dorsalis pedis arteryIf lacing up creates a throbbing feeling, the shoe is restricting blood flow.
Barefoot running transition: start with short distances on grass or soft surface. Expect 4–8 weeks before doing any real distances. Calf soreness in the first weeks is normal — the Achilles tendon is lengthening.
See Also
Related books in the library
books/kneipp/thus-shalt-thou-live.md — 1889 approach to the same question: leather soles, wide fit, no rubber, barefoot as primary hardeningbooks/kneipp/care-of-children.md — no shoes until walking; wide non-pressing footwear for children; no rubber solesbooks/jack-kruse/ — grounding/earthing as electron exchange; synthetic soles block grounding (overlapping rationale)books/catherine-shanahan/deep-nutrition.md — ancestral health framework; traditional populations without shoe-caused pathology