Minimalist Shoes: Helpful or Harmful?

Minimalist and zero-drop shoes have gained a loyal following. Brands like Altra market them as a way to run “more naturally” and strengthen your feet. On paper, it sounds like a shortcut to healthier running.

But in my gait consulting calls, I see the same pattern again and again: when someone reports Achilles pain on their intake form, nine times out of ten they’re in a zero-drop shoe like the Altra Escalante or Torin.

Instead of building consistency, they end up on the sidelines.

What the science shows

A recent study looked at how different shoes affect muscle and joint loading. Here’s what stood out:

Minimalist shoes put much more stress on the calf and achilles:

• Gastrocnemius (calf) force: +0.94 × bodyweight

• Soleus force: +1.51 × bodyweight

• Ankle joint forces: +3.07 × bodyweight

Your lower leg basically gets hammerd in 0 drop shoes.

High drop shoes (thicker, cushioned designs) had the opposite effect

• Soleus force: −1.09 × bodyweight

• Ankle joint forces: −1.83 × bodyweight
  → They offload stress from the calf/Achilles, but shift it elsewhere.

Another long-term study found that wearing zero-drop shoes nudges runners toward a forefoot strike. While that might reduce kneecap stress at first, over time it increased load at the ankle and hip joints.

In short: minimalist shoes don’t reduce stress. They just move it around to places you’d rather not have it.

So how do we keep our feet healthy but not risk injury elsewhere?

The real path to healthy feet

If your goal is stronger, healthier feet, you don’t need to run exclusively in minimalist shoes.

Instead, start with low-hanging fruit that pays off long-term:

• Wear wide toe box shoes in daily life. Give your toes room to spread naturally. (See how I mentioned wide toe box shoes, instead of zero drop shoes. A wide toebox shoe ≠ zero drop)

• Use toe spacers for short durations each day. This helps restore natural toe alignment.

• Switch from regular socks to toe socks in daily life. Subtle change, but it improves toe function and balance.

• Pick running shoes that fit your training and injury history. A higher drop or some cushioning isn’t “unnatural”. It’s often the key to consistency.

• Be mindful of durability. While Altra popularized the zero-drop idea, their durability is often lacking compared to other brands. Many pairs break down quickly, which can increase injury risk.

TLDR;

Minimalist shoes aren’t “bad,” but they aren’t a golden ticket either. They shift load to the calf/Achilles, which for many runners means more risk than reward.

If you want strong feet, focus on daily habits and smart shoe choices. Not just switching to zero-drop shoes.

Not sure if your zero-drop shoes are helping or hurting your progress? I offer 1:1 calls where we look at your running mechanics, training, footwear, and goals to build a strategy that keeps you consistent (and injury-free).

Thank you for reading,

Tim 👟

References & further reading

• Liu, Z., Zhou, Y., Liu, H., Cheng, P., Zheng, Z., & Zeng, Q. (2025). Immediate and long-term effects of zero-drop running shoes on lower extremity biomechanics. Frontiers in Bioengineering and Biotechnology. Read here

• Kim, H., et al. (2025). Technologically advanced running shoes reduce mechanical loads associated with running injuries. Scientific Reports. Read here