How much space do you have inside your barefoot shoes? How much do you need? These questions plague newbies and vets alike, with debates about what we ‘like’ vs what we ‘really need’ inside our minimalist footwear. But, has anyone really checked? What’s optimal? Read on…
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Where have you been?
If you think about where you’ve come from, your feet have probably had no space at all. Some people were already a little more self-aware down there, but many of us went about our days with zero, yes ZERO spaces inside our shoes. If you’re standing still and have no space, then you have double the problem.
Standing still, our big toes are critical to balance. If they’re angled in, your ability to balance on that foot has been severely impacted. But when you’re walking, the big toe really shines. We need it for balance, arch stability, propulsion… see the big deal here? And if you have no or insufficient space inside your shoe, none of that works correctly.
Where do you want to go now?
Most people come to barefoot shoes because they realize mainstream shoes aren’t a good idea, or, maybe they straight-up have a major problem like bunions (hallux valgus). A change is needed.
But once you’re here, you’ve probably realized that there’s more to it, behind the shoes. You develop some goals.
“Walk better”
“Improve my hips”
“Strengthen my feet”
“Improve my posture”
Those all get complicated, but they circle right back to feet. Our bodies are interconnected marvels, and feet are the foundation. And the cornerstone of that foundation is that big toe. And. It. Needs. Space.
What should you have?
I’ve seen a lot of arguments break out over this issue.
“I don’t like a lot of space.”
“I need a thumbs-width.”
“What do we really NEED?”
“I hear that 12 mm thing all the time, but I think that’s just opinion.”
Well, it’s not. It’s a number gleaned from research into the issue of hallux valgus (those pesky bunions again) in relation to shoe length. Check out this page for the full details.
Basically, they tested feet and found most participants had shoes too short, and that the overwhelming majority (and these are kids!) had angled big toes.
If your shoes have insufficient space, then your big toe may be pulled in even when standing, but it gets a lot worse when you walk. And when you walk thousands of steps per day, that’s thousands of times it’s being pulled out of the straight alignment that’s good for it, and for you. With a minimum of 12 mm of space, you give it the space it needs.
Check out this Instagram reel for a quick demonstration of why you need space:
https://www.instagram.com/reel/CMfUcRFBCVZ/
So, how do you make sure you have 12 mm of space?
At a basic level, you measure your feet and add 12 mm, but there are a few things to consider.
First, think about how you plan to wear the shoes. You’re going to measure a ballet flat differently because you’ll probably have bare feet, vs a tennis shoe where you wear thin socks, or a winter boot where you might double up. Measure your feet based on how you plan to be in the shoes. And yes, this means measuring your feet a lot, with every purchase. So you’ll get really good at it, right?
Sandals are an exception to all of this, by the way. They’re open, the upper can’t pull in your toes, so you’re looking to make sure you don’t walk off the sole. Often, you can be a size smaller in open-toed sandals (no upper, just strapping) because of this.
Second, and this part affects sandals too, you have to give some consideration to your foot shape versus the shape of the shoes. I think people can put far too much stock in this, but it can be helpful. For instance, people with a longer second toe need to size by that toe and consider that they may have even more space at the big toe (yay!). People with very sloped feet should consider the big toe, even though the other toes may have a lot of room in a very rounded toe box. Point being – you can make adjustments and enjoy most of the barefoot shoes market, even if the shape doesn’t perfectly match your feet.
After you’ve assessed your length and your shape, then you need to check out sizing charts. And here’s the thing… if you’ve been giving yourself no space or far too little, you’ll probably find that the size is bigger than you’re used to.
Me? I measure a 10.5 women’s, in wide, on a Brannock device (those feet-measuring devices in traditional stores). But in reality, I’m an 11.5 in US sizes, and that typically, but not always, translates to a 43 in the EU sizes you’ll use with many barefoot shoes. It was an adjustment, by my feet are so much happier for the change.
Be wary of size finders that tell you your size based on your previous shoe history. I get the intention behind it, but I’d always ask how they’re calculating. Are they adding any mms? And how many? Some brands add less than 1/2 a cm in their sizing recommendations.
Lastly, the group most likely to not want or like space inside their shoes are those with narrow and/or low volume feet. Consider your choice carefully. There are ways to fill space in shoes, but there’s no way to extend it if your big toe is not allowed to move freely. I’m not discounting the real problems of gaping openings or baggy uppers, but even if you decide to roll with a shorter amount of space, do not let your big toe hit the end. Please?
What do you do now?
Don’t go throwing out your shoes. I could say here that you should buy this pair or that pair, but that gets expensive. Keep this in mind with purchases and get yourself on the way to the space your feet need.
Want to browse some options? I have a bunch of reviews, BIG lists based on color or type, and an Instagram page for your personal obsession with great barefoot shoes.
On the flipside, resist digging in and reinforcing the previous mindset just because it’s the way you’ve always done it. If you’ve been without enough space, and you have a collection of shoes, then the prospect of changing them all feels overwhelming. Cost-prohibitive. And the temptation to resolve that gap between optimal and realistic is to pick an extreme. Live in the middle with an understanding of what you need, and work your way there. Be kind to yourself. You’ve come a long way from pointy shoes and massive heels. This is just one more step on your journey.
