Here's Why Zero Drop Shoes Are Bad for Your Feet: Fact vs. Myth

You lace up your running shoes, eager to hit the pavement, but nagging aches and pains keep you from doing so.

Could your minimalist "zero-drop" footwear be the culprit? While promising a natural stride, these shoes may actually be increasing your risk of injury and long-term foot problems.

Below, we separate fact from fiction, exploring the potential downsides of zero-drop shoes and providing the knowledge you need to protect your feet.

» Combine zero drop shoes with custom orthotics for a pain-free run

What Are Zero Drop Shoes?

Zero-drop shoes have a completely flat sole. This means there's no difference in height between your heel and the ball of your foot. This design encourages your feet to move naturally, similar to walking barefoot.

Traditional running shoes, on the other hand, have a raised heel. This helps you roll your foot from heel to toe as you walk or run. They also have extra cushioning to soften the impact on your feet. Zero-drop shoes typically lack this cushioning, so you end up landing on the middle or front of your foot.

Because they mimic barefoot walking, zero-drop shoes can strengthen your foot muscles and boost your balance. They also give you a better feel for the ground. But, the lack of heel cushioning puts stress on your Achilles tendon.

While some people believe zero-drop shoes improve posture and reduce injuries, others argue the opposite. Critics worry about the lack of support and cushioning, especially for running. The debate on their overall benefits and risks continues.

» Find out if Birkenstocks are right for the feet

Pros and Cons of Zero Drop Running Shoes

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Zero Drop Shoes: Debunking Common Myths

Myth 1: Zero Drop Shoes Are Only for Minimalists

Many believe that zero drop shoes must be minimalist or lack cushioning. In reality, they can come with varying levels of cushioning, allowing them to cater to different preferences and needs. They do not inherently mean a lack of support or comfort, especially if you pair them with custom insoles.

Myth 2: Zero Drop Shoes Prevent Injuries

A widespread belief is that switching to zero drop shoes will automatically reduce the risk of running injuries.

But, research has shown no definitive evidence that zero drop shoes lower injury rates compared to traditional shoes [1]. The effectiveness of any shoe in preventing injuries often depends more on individual biomechanics and running style rather than the shoe's drop alone.

Myth 3: Zero Drop Shoes Cause Heel Striking, Which Is Bad

There is a common misconception that heel striking is inherently harmful and that zero drop shoes will correct this by promoting midfoot or forefoot striking.

But, studies indicate that landing under your center of mass is more crucial than the specific foot strike pattern [2]. Heel striking can be acceptable and does not necessarily lead to increased injury risk.

Myth 4: Everyone Should Transition to Zero Drop Shoes

Not all runners benefit from zero drop shoes. Those with specific foot issues or who are used to traditional shoes may find that switching too quickly can lead to discomfort or injury.

Myth 5: Zero Drop Shoes Are Only for Experienced Runners

Some think that only seasoned runners should use zero drop shoes due to their perceived complexity. In fact, runners of all experience levels can explore zero drop options, but they should do so with caution and awareness of their own running mechanics and comfort levels.

Don't Wear Zero Drop Shoes If You Have These Conditions

1. Flat Feet

Zero-drop shoes have minimal arch support and cushioning. This can be a problem if you have flat feet, as their arches tend to flatten even more when they stand or walk. This lack of support might lead to discomfort and injuries.

2. High Arches

Because zero-drop shoes are flat and have little arch support, your weight might not be spread evenly across your foot. This can put extra pressure on your heel and the ball of your foot, which may lead to discomfort or pain.

» Get custom orthotics to support your high arches

3. Plantar Fasciitis

Since zero-drop shoes have less cushioning and arch support, they can worsen plantar fasciitis (heel pain).

This is because the lack of support can overstretch the plantar fascia, the tissue that runs along the bottom of your foot. This can lead to small tears and inflammation, especially in the morning or after resting.

If you have existing plantar fasciitis or a history of it, you should be extra cautious when switching to these shoes, as a sudden change can make your symptoms flare up.

Long-Term Effects of Zero-Drop Shoes

Altered Joint Structure

Zero-drop shoes can be good for people with healthy feet, as they can improve how their feet move and strengthen their muscles. But, if you already have foot problems, these shoes might make them worse over time.

Because they offer less support, they can cause changes in your foot structure, leading to issues like bunions, flat feet, and plantar fasciitis. If you still want to try them out, you should pair them with custom-made insoles designed to prevent these conditions.

Joint Health

Zero-drop shoes have very little cushioning. This means they don't absorb much shock when you walk, run, or jump. This extra stress on your joints can eventually lead to pain and problems like arthritis. Traditional athletic shoes have more cushioning to help protect your joints.

Muscle Strength

While zero-drop shoes can strengthen your foot muscles over time, it's important to start slowly. If you don't give your feet time to adjust, you could strain your muscles and tendons.

This can lead to overuse injuries like shin splints and Achilles tendonitis, foot pain, and even changes in the structure of your feet. To prevent this conditions, you can wear custom-made insoles for Achilles tendonitis.

» Explore our list of the worst shoes for Achilles tendonitis

Who Might Benefit From Zero Drop Shoes?

Even though there are some risks, certain people might find zero-drop shoes helpful. This includes:

• Athletes With Strong Foot and Leg Muscles: These shoes encourage landing on the middle or front of your foot, which can improve running form and performance for some athletes.
• People Used to Barefoot Shoes: If you've already transitioned to barefoot shoes and your feet are adapted, you might find zero-drop shoes more comfortable than traditional athletic shoes.

Zero-Drop Shoes and Growing Feet: Are They a Good Fit for Kids?

Zero-drop shoes can be okay for children and teenagers, especially since they encourage natural foot movement, like walking barefoot. This can help strengthen their muscles.

But, these shoes might not be the best choice for kids with flat feet, high arches, or overpronation (where the feet roll inward). This is because zero-drop shoes don't provide much support.

Before you buy zero-drop shoes for your child, think about their foot type, any foot problems they might have, and what they'll be doing while wearing the shoes. If your child needs special inserts (orthotics), these shoes might not work for them.

Transitioning To Zero Drop Shoes Safely

It's crucial to switch to zero-drop shoes gradually. Start by wearing them for short periods during light activities, like a 30-minute walk. This gives your foot muscles time to adjust and get stronger.

» Find out how to prevent your walking posture from hurting you

Zero Drop Shoes Alternatives

Supportive Minimalist Shoes

These shoes offer more support and stability than typical minimalist shoes, which can be helpful for people with flat feet or high arches.

They give you a good balance between the barefoot feel and the support your feet might need. They can also be a good option if you're new to minimalist shoes and want to transition gradually.

Zero Drop Shoes With Custom Insoles

You can wear regular zero-drop shoes with custom-made orthotics for extra padding to soften the impact on your feet. This makes them a good choice if you want the benefits of a zero-drop shoe but also need more comfort, especially for activities like running.

Make An Informed Choice for Healthy Striding

The decision to embrace or ditch zero-drop shoes rests on your individual needs and preferences. While they may offer benefits for some, it's crucial to be mindful of the potential risks and prioritize a slow transition to avoid injury.

By understanding the biomechanics of these minimalist marvels and listening to your body, you can make informed choices to support your long-term foot health and stride confidently toward your fitness goals.

» Revolutionize your run with zero-drop and personalized orthotics