Barefoot and minimalist shoes are often promoted as a way to strengthen the feet and improve arch function. For people with flat feet, that idea can sound especially appealing. But the research supports a more careful conclusion: minimalist footwear may help build foot strength, while evidence that it improves flat feet themselves—or relieves related pain—is still limited.
What “barefoot shoes” means
Barefoot shoes, also called minimalist shoes, generally have a thin, flexible sole, little heel-to-toe drop, and a wide toe box. They provide less cushioning and arch support than conventional shoes, allowing the foot to move more freely. Designs vary, so “minimalist” does not describe one standard level of flexibility or protection.
Flat feet also vary. Some people have a low arch but no pain or functional problem. Others have a flexible arch that lowers when they stand, or a painful condition that affects walking. Those differences matter: studies of healthy people do not necessarily tell us what will help someone with painful or rigid flat feet.
A possible advantage: stronger foot muscles
The clearest potential benefit is increased foot strength. Intrinsic foot muscles—small muscles within the foot—help control the arch as it bears weight.
In a 2021 study, adults who took part in normal daily activities while wearing minimalist footwear for six months increased a measure of foot strength by an average of 57.4%. The result suggests that minimalist shoes can make the foot work harder. However, the participants were not a group specifically selected for flat feet, and the study did not establish that stronger feet developed higher arches or had less pain. Study in Scientific Reports
A 2024 randomized trial also found changes in foot posture after four weeks of minimalist-shoe walking among young adults. But people with diagnosed foot deformities were excluded, and the study was small. It therefore cannot show that the same changes would occur in people with clinically significant flat feet. Study in PLOS ONE
A systematic review and meta-analysis of foot exercises and minimalist footwear found some evidence of increased toe strength with minimalist shoes. The authors rated the overall certainty as low to very low, reflecting limitations in the available studies. Systematic review and meta-analysis
Stronger feet do not necessarily mean corrected flat feet
Strength and foot shape are related, but they are not the same outcome. A person may gain strength without a lasting change in arch height. And a low arch is not automatically a problem that needs correcting.
A study comparing people who habitually wore minimalist shoes with those who wore conventional footwear found differences in foot strength and arch stiffness. Because it compared existing footwear habits rather than randomly assigning people to shoes, it cannot establish that minimalist footwear caused those differences—or that they would benefit someone with symptomatic flat feet. Study in Scientific Reports
There is also research on people with symptomatic flexible flatfoot that points to a different practical option: a randomized trial found that adding short-foot exercises to insole use improved pain and function more than using insoles alone over six weeks. That trial did not compare minimalist shoes, but it shows why results from footwear studies should not be treated as a substitute for evidence about treatment. Randomized trial
A gradual change matters
Minimalist shoes ask the feet and lower legs to do more work. Switching suddenly from supportive shoes to very thin, flexible footwear may cause soreness or overload tissues that have not adapted. The research on minimalist footwear does not establish one transition schedule that is right for everyone, especially for people who already have foot pain.
Anyone who wants to try them can start with short periods of walking and increase gradually only if the feet remain comfortable. Persistent or worsening pain is a reason to stop and seek advice from a podiatrist or physiotherapist. People with rigid flat feet, significant pain, diabetes-related loss of sensation, or a history of foot injury may need individualized guidance before changing footwear.
The takeaway
Barefoot shoes may offer a way to exercise the foot during everyday movement, and studies in broader populations suggest they can increase foot strength. But direct evidence that they raise the arch, correct flat feet, or relieve flatfoot-related pain is not yet strong. For someone with flat feet, the best choice depends on symptoms, comfort, foot function, and personal needs—not arch height alone.