The Xero Blog

You take thousands of steps a day and you don’t even think about it. But each step follows the same pattern: two phases and five key movements that move pressure through your foot in an S-shaped curve, from your heel to your big toe. Once you understand what your foot does with each step, it’s easier to choose comfortable shoes that work for your body, not against it. What Is the Walking Gait Cycle? Dr. Matt Driscoll, DC, of Driscoll Chiropractic explains that walking is made up of two phases: the stance phase and the swing phase. It begins when one heel contacts the ground. “As your body moves forward, weight is transferred from the heel to the midfoot, followed by a push-off through the forefoot and toes.” The leg then lifts off the ground, bends at the knee, and swings forward in preparation for the next step.  Walkers may typically be in stance phase 60 percent of the time and swing phase 40 percent of the time, moving from step to step. This can vary based on your step length and stride duration. Both feet are on the ground twice per cycle, once just after your heel lands and once just before you push off. Each lasts about 10% of the cycle. In walking, at least one foot is always down. The 5 Key Movements of Walking Before you take a step, your foot has three main points of contact with the ground: the heel, the base of the big toe, and the base of the little toe. Driscoll says, “These three points help create a stable foundation for movement.” Once you start walking, your gait is not a straight heel-to-toe motion. Each step propels you forward. “This continuous cycle allows for smooth, efficient movement and helps us walk with balance and stability,” Dr. Driscoll says. Stance phase – your foot is in contact with the ground Heel strike Your foot meets the ground and impact is absorbed into your heel. Load and brake Your heel brakes forward motion and absorbs the load as your weight shifts 
into the midfoot. Stabilize Your body stabilizes and the foot rolls forward from the midfoot to the ball of your foot. Push-off The heel lifts and power shifts to your big toe to push off and propel your
body forward. Swing phase: Swing Your foot leaves the ground and swings forward as the other foot prepares to strike and restart the cycle. Is It Normal to Land on Your Heel When You Walk? Dr. Ray McClanahan, DPM, podiatrist at NW Foot & Ankle and inventor of Correct Toes, says that gait depends on many variables so there’s no universal standard. “It is normal for most people to first land on their heels while walking.” Where your foot lands matters more than which part lands first. Landing on your heel under your body is different from landing on your heel with your foot reaching out in front of you.  Landing under your body usually feels smoother, especially in barefoot shoes, where you can feel the ground. Learn how to land under your body and walk with your glutes in our guide to walking barefoot. How Does Pressure Move Through Your Foot? (The S-Curve) Your browser does not support video playback. In the animation above, you can see how pressure moves from your heel, along the outside of your foot, and across to your big toe with each step. Because walkers land heel first, the heel takes the first impact with every step.  If you follow the pressure path of a walking step, you’ll see it travel along the outside of your foot, then sweep across to your big toe, where you push off. Your heel absorbs the most force at the start of the step, while your big toe uses the most power at push-off. Your inner arch and outer toes act more as stabilizers when most of your foot is in the ground during the weight change from heel to toe. How Do Shoes Affect Your Walking Gait? Dr. Alissa Kuizinas, DPM, a podiatrist at Wellness in Motion says cushioning, stability features and heel-to-toe drop all affect how much pressure lands on your joints and how hard your muscles work with each step. Stiffer, more structured shoes do some of that work for you.  On the other hand, she says “barefoot shoes will require you to use your full range of motion of the joints in your lower body. This can be great, but it can also expose compensation patterns.” One of the key differentiators in barefoot shoes is the minimal cushioning provides immediate ground feedback. Walking is a great place to start with barefoot shoes, since it’s lower impact.” As Dr. Driscoll says, “Footwear that respects the natural design of the foot can help improve movement efficiency, comfort, strength, and long-term foot health.”  An Outsole Built on the Same Curve: Pacer Lite The Pacer Lite is Xero Shoes’ first performance walking shoe and it was designed with the walking gait in mind. It is still a true barefoot shoe: zero drop, foot-shaped toe box, and 13.5mm stack (a 10mm sole plus a 3.5mm removable insole), but with special features built for how you actually walk. When it comes to designing a barefoot walking shoe, Xero Shoes’ product designers studied the walking gait and the way pressure moves through the foot with each stride.  “In walking, the pressure goes into the heel first, then disperses along the S-curve,” says product designer Ciera Schelling. “The design revolved around understanding where that first pressure is, how it moves through the foot, and where you need traction because of it.” The outsole was the most important aspect of the Pacer Lite. They considered traction and durability in the higher pressure areas of the outsole, like the heel and forefoot. “We started with our signature chevrons, softened them, and warped them to follow the S-curve,” Ciera says. “You can actually see a line in the outsole that follows that S-curve, so as your foot bends, the shoe bends with it.” The heel-strike support is also a first for Xero. This embedded performance foam sits exactly where your heel strikes the ground, absorbing that impact without dulling the ground feel that makes the natural walking gait so efficient. The table below shares more about how the Pacer Lite works with your walking gait.  Movement Outsole zone Why it’s there Heel strike Heel-strike support  A small foam insert designed to soften heel-strike Load and brake Braking traction Grip while your foot absorbs the landing Stabilize Stability zone Support and smaller lugs where pressure is lighter Push-off Forward motion Traction where your big toe levers you forward Swing Light weight Cutouts keep the shoe light step after step FAQs What is the walking gait cycle? Every step has two phases and five movements. A full gait cycle is measured by a full cycle of one foot, from hitting the ground to the next time that same foot hits the ground. Is it normal to land on my heel when I walk?  Yes. At an everyday walking pace, most people land heel first, according to Dr. McClanahan. How is walking gait different from running gait? Dr. Kuizinas explains that walking and running are two distinct patterns of gait. “Walking is essentially a continuous transfer of weight from one leg to the other, where one foot is always on the ground with a period of time where both feet are on the ground at the same time.” The difference with running, she says, is only one foot is on the ground at a time, and there is a brief time where both feet are off the ground, requiring more muscle elasticity and shock absorption. Walking depends on controlled weight transfer and stability, while running relies more on muscle elasticity and absorbing shock. Does what I wear change how I walk?  Yes. Dr. Kuizinas says cushioning, stability features and heel-to-toe drop all change how your foot and joints work with each step. Barefoot shoes let your foot use its full range of motion. Learn more about picking walking shoes.  What is good walking posture?  Walking should feel natural, and everyone's gait will look slightly different. As Dr. Driscoll says, “the upper body should remain relaxed and loose, while most of the movement and force generation occurs from the hips down.” There are a few reminders that will help you as you’re learning to walk barefoot or in barefoot shoes.  The content of this post is for educational and informational purposes only and does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.  Meet the Experts Dr. Matt Driscoll, DC Dr. Driscoll of Driscoll Chiropractic has a passion for improving his patients’ health and getting them back to their daily activities with well-rounded, sustainable solutions. He is a life-long learner and natural athlete who is continually searching for progressive techniques to advance the healing process for his patients. He aims to provide innovative care that improves not only current aches and pains, but overall health. Dr. Ray McClanahan, DPM Dr. McClanahan’s practice, Northwest Foot & Ankle in Portland, Oregon, allows him to care for those who find their highest joy when in motion. In three decades as a podiatrist, he has learned that most foot problems can be corrected by restoring natural foot function. He is also the inventor of Correct Toes, silicone toe spacers. His professional goal is to provide quality natural foot health services with an emphasis on sports medicine, preventative and conservative options, and education on proper footwear. Dr. Alissa Kuizinas, DC Dr. Kuizinas, DPM, is a board certified podiatrist who's passionate about foot health. She loves seeing patients transform their feet without surgery or invasive procedures. She is based in Boston, where she sees patients virtually and in-person at her practice, Wellness in Motion.   

Say you’ve heard all the benefits of walking in barefoot shoes and you’re ready to make the jump. Make sure you know what to look for when shopping. The best barefoot shoes for walking have a wide, foot-shaped toe box, a thin and flexible sole, and a zero-drop design that keeps your heel and forefoot level. Just as important is fit: your toes should have room to spread while your heel and midfoot stay secure. There is so much guidance on finding the right running shoes, but walking has different needs. For one, most people land heel first when they walk, and some days you might be climbing hills or carrying a weighted vest. Here’s what to look for, with advice from a podiatrist, a chiropractor and the designer behind our new walking shoe. Are Barefoot Shoes Good for Walking? “Barefoot shoes can be great for walking,” says Dr. Alissa Kuizinas, DPM of Wellness in Motion. “They allow the foot to utilize the full range of motion of the joints, and to use all of the lower extremity muscles fluidly. They also allow great feedback from the ground.” However, barefoot shoes may not be an instant fit for everyone. Dr. Kuizinas notes that people with limited joint mobility, current injuries or significant stiffness may need more time, and that soft surfaces are easier to start on than pavement. Barefoot vs. Zero Drop Shoes Going completely barefoot isn't for everyone and isn't right for every occasion.  The good news is that you can walk in barefoot (or minimalist) shoes instead. That's why we created Xero Shoes - so you feel the benefits of being barefoot while still protecting your feet.  Barefoot shoes are designed to feel like you’re barefoot with a foot-shaped design and minimal cushioning, but you get a balance of ground-feel and much-needed protection. People often use barefoot and zero-drop shoes interchangeably, which isn’t accurate, since you can have a zero-drop shoe with a stiff, or highly cushioned sole. Zero-drop shoes are characterized as flat from heel to toe.  When it comes to walking, Dr. Matt Driscoll, DC of Driscoll Chiropractic, says that a zero-drop design creates a more balanced relationship between the muscles on the front of the lower leg (the shin muscles) and those on the back (the calves). “This allows muscles to regain their optimal length and strength, improving their ability to absorb force efficiently and enhance movement.” The Barefoot Shoe Checklist  The characteristics of a truly “barefoot shoe” are: Foot-shaped toe box Zero-drop, flat from heel to toe Flexible sole that bends and flexes with your feet Thin sole with minimal cushioning for ground feel No arch support Lightweight Two Tests You Can Do at Home Toe Box Test: Take out the insole and stand on it. If your foot spills past the edges, the shoe is too narrow. Dr. Kuizinas says “your toes should sit comfortably without scrunching.” Flex Test: Bend the shoe toe to heel, then twist it. It should move easily in your hands. Xero Shoes checks all the “barefoot boxes.” But it’s not just about the design, it’s how you wear the shoes. Once you decide how you’ll wear barefoot shoes, like for workouts, hiking or casual wear, you’ll find more activity-specific features.  What to Look for in Barefoot Walking Shoes There are a few specifics that you’ll want to look for as you pick out barefoot walking shoes.  Dr. Kuizinas says the features that matter most for walking shoes are the fit, cushion level, and structure of the shoe. Walkers want to find the shoe that matches their specific foot needs. Fit When you’re walking, having room for the toes to spread out helps power the push off as you move through your stride. Having wide shoes or wide feet is different than a wide toe box. It’s important that the design is foot-shaped where the toe box is wide but the heel and midfoot are held securely in place, instead of wide throughout the entire shoe.  Width isn’t the only thing that matters, consider depth too: if you have larger toes or toes that curl, you may need a taller toe box Sole Thickness “Ideal thickness of the sole really depends on the person,” says Dr. Kuizinas. “For some people a thinner sole is great because it allows for excellent ground feel and feedback and improves stability and balance. For others, thicker soles can be helpful to attenuate shock.” That’s the thinking behind the Pacer Lite: it’s a walking shoe that still has a thin, flexible 13.5mm sole for ground feel, but added protection with a heel crash pad right where walkers land. Flexibility Your feet are meant to bend and flex naturally throughout your walking gait, so that’s why sole flexibility is so important for everyday walking. Walking shoes with a flexible sole that can bend easily promotes natural movement through the foot's range of motion.  Upper and Breathability If you’re logging your 10,000 steps, you may spend longer in walking shoes than in a pair you wear for a quick run. You’ll want a shoe with a breathable upper to keep feet cool on long miles. The Pacer Lite’s flexible upper features breathable engineered mesh. Traction Look for tread where your foot actually meets the ground: under the heel, where you land, and under the ball of the foot and big toe, where you push off. The more varied your walks (pavement, park paths, hills), the more traction matters. Does a Walking Shoe Need Anything Different? Yes. Walking loads your foot differently than running. You land heel first more often, and one foot is always on the ground. “Barefoot shoes will require you to use your full range of motion of the joints in your lower body,” Dr. Kuizinas says. “Features such as cushioning level, added stability components, and heel-toe drop will affect peak pressures on joints and how much muscle force is required with each step.” When you look into the technical design of creating a barefoot walking shoe, there is much more that goes into it than you think.  The design team mapped four ways people use walking shoes, from most to least common: walking, fast walking, hilling (walking uphill), and rucking (walking with a weighted vest or pack).  Walking uphill shifts weight to the ball of your foot and toes, so a flexible forefoot allows for natural motion. You also need traction under the forefoot so you don’t slip. Rucking adds weight to every step, putting more pressure on your heel and the ball of your foot. That’s where an outsole needs extra durability. Sizing You may have learned that you need a certain amount of space between your toes and the front of your shoes. That’s because most shoes taper inward and squeeze your toes, so you’re adding a thumb’s width or more to make your toes feel more comfortable. With barefoot shoes, you may not have to size up, especially if you have a narrower foot. Your toes will still have room to spread, but your shoes will feel secure as you’re walking. Learn more about sizing your Xero Shoes.  When shopping for barefoot walking shoes, prioritize a foot-shaped toe box, a thin and flexible sole, and a zero-drop design. Then look for features made for how you walk. That’s exactly what we built the Pacer Lite to do.  How you walk changes how your foot meets the ground. Our product team designed the Pacer Lite’s outsole to follow the natural S-curve of your walking gait. "When you walk, pressure spikes as your heel hits the ground, transitions through the arch, and then spikes again as you push off your toes. Those are the two most important moments, so that's where we focused," says Ciera Schelling, one of Xero Shoes’ Product Designers. To absorb the impact during each foot strike, an embedded performance foam sits exactly where your heel strikes the ground, absorbing that impact without dulling the ground feel that makes the natural walking gait so efficient. This foam is just in the heel, so you still get the full flexibility and range of motion in the rest of your feet.  The outsole’s design also prioritizes traction and durability depending on how you walk. Bigger, tougher lugs were placed at the heel and forefoot where the pressure is. These lugs wear down faster.  The arch and outer toes carry less pressure and mainly help stabilize your foot, so those lugs are smaller. That also saves weight. FAQs How much room should a barefoot shoe’s toe box have? Dr. Kuizinas says to look for a wider, foot-shaped toe box that allows your toes to spread. You may also want to look for a taller toe box depth, particularly if you feel you need more room above your toes. How thick should a walking shoe’s sole be? A thinner sole gives you better ground feel and feedback. But Dr. Kuizinas notes that for some people, “thicker soles can be helpful to attenuate shock and reduce overall loading of the feet with each step.” It depends on your foot strength, flexibility and how used to barefoot shoes you are. Can you wear other barefoot shoes for walking? Yes, most barefoot shoes have the same features like a wide toe box, zero-drop flexible sole, and minimal cushioning, you’ll get ground feedback and natural comfort. The Pacer Lite barefoot walking shoe, has a walk-specific outsole that was designed for the walking gait, featuring a small layer of foam in the heel to absorb the impact from heel striking, which is common in walking.   Are barefoot shoes good for rucking or walking with a weighted vest?  Since rucking adds more load to your steps, barefoot shoes can be a good step up once your feet are adjusted. Adding weight increases the load on your feet, so build up to it gradually. The Pacer Lite’s outsole was designed with rucking in mind, with larger lugs at the heel and ball of the foot, where weighted walking puts the most pressure. As Dr. Driscoll says, the key is to transition gradually, listen to your body, and allow sufficient time for adaptation. More info on transitioning to barefoot shoes. The content of this post is for educational and informational purposes only and does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.  About the Expert:  Dr. Alissa Kuizinas Dr. Kuizinas, DPM, is a board certified podiatrist who's passionate about foot health. She loves seeing patients transform their feet without surgery or invasive procedures. She is based in Boston, where she sees patients virtually and in-person at her practice, Wellness in Motion. 

Look around the gym, the jogging paths, or the coffee line, and you'll notice a lot of shoe between most people’s feet and the ground. Max-cushion shoes, with their thick stacks of soft foam, are everywhere. A recent Wall Street Journal article interviewed podiatrists, sports-medicine doctors, and coaches about how cushioning changes the way we move.  So is more cushion bad? Not exactly. Cushioning is a trade-off: it can feel great, but it changes how much your feet feel and do with every step. Their advice wasn’t to go all-in on cushioning or minimal. It was to mix up your footwear, rotating between shoes with different cushioning and stack heights.  What are max-cushion shoes? Max-cushion shoes have a thick layer of foam between your foot and the ground. According to the WSJ article, some carry close to two inches of it.  This could add stack height and heel-to-toe drop. Stack height is the thickness of the sole and how far your foot sits above the ground. Heel-to-toe drop is how much higher your heel sits than your toes.  Xero Shoes and true barefoot shoes are always zero-drop, so the heel to toe are the same level, and typically close to the ground. Today it's hard to find a running or walking shoe that isn't sitting on a platform of foam. We think there’s a good case for adding barefoot shoes to your shoe closet. What changes with more cushioning? Thick foam changes two things: how much information your feet get from the ground, and how much they have to work to keep you steady. Ground feel. Your feet have thousands of nerve endings that provide feedback to the rest of your body.  Dr. Ray McClanahan, DPM, podiatrist at NW Foot & Ankle and inventor of Correct Toes says that feedback plays a big role in how well we move. “Thick shoes can blunt sensory information and hamper human movement.” Stability. Think about standing on a pillow. Your foot sinks into the soft surface and has to work harder to balance. Stack another pillow and it may be even harder to balance. You may notice your feet wobble side to side and your ankles and knees may quiver.  Now just stand barefoot on the ground. Notice how the direct contact to the ground feels. You may see your toes spread out. Do you feel more stable? Curious how footwear plays into balance? Here's what one study found about minimal shoes and balance. Impact. You might expect more foam to soften every landing, but a 2018 study in Scientific Reports found the opposite. Researchers had 12 runners try both a max-cushion shoe and a conventional running shoe. In the max-cushion pair, their legs stiffened more on landing and the initial impact force was higher, especially at faster speeds. The researchers think the body may brace against soft foam, much the way it does when running on a softer surface. The study was small and looked at running, not walking, but it's a good reminder that more cushion may not soften the impact. Learn more about just what happens when you take a step. Thin, flexible soles are core to every Xero Shoes design: they protect your feet while letting you feel the ground. What can the barefoot running boom teach us? In the late 2000s, the bestselling book Born to Run sparked a barefoot running craze. Lots of people traded their cushioned shoes for barefoot shoes overnight. That led to some backlash, because many people's feet never got the chance to adjust. It was too much change, too fast. Dr. McClanahan has worked with athletes for 31 years. He recommends controlled barefoot training to the athletes he treats. His advice for everyone else: "Our feet and bodies are capable of so much more than most people realize. If you want to learn what you are really capable of, pay careful attention to what you put on your feet, and your body will thank you for years to come." Xero Shoes' advice: go slow and let your feet adapt as you transition to barefoot shoes. How to add barefoot shoes to your rotation You don't have to throw out all your cushioned shoes. If anything, the experts interviewed in WSJ recommend rotating shoes with different amounts of cushioning and stack height, and introducing any new style very gradually. We like to call it microdosing. Here's a simple way to start: Week 1: Wear barefoot shoes for 2-3 short walks or errands. Week 2: Add 5 minutes to your walks or an extra errand. Weeks 3 and 4: Wear them every other day and go a little longer each time. After that: Work them into everyday wear. If you’re eager to run in barefoot shoes, it’s best to ease gradually. Dr. McClanahan says that people who suddenly switch to barefoot style shoes when they haven't properly trained their bodies to do so safely is what tends to get people in trouble. He recommends a slow progressive transition. “... for those new to barefoot shoes, it can take months to years to accomplish without injury.” Listen to your feet as you go. Tight calves or tired feet are common as they adapt, so slow down if you need to.  FAQ What is stack height in shoes? Stack height is the thickness of a shoe's sole, or how far your foot sits above the ground. Max-cushion shoes have a high stack height. Barefoot-inspired shoes have a low one, often just a few millimeters, so you can feel the ground beneath you. Are zero-drop shoes the same as barefoot shoes? Not always. Zero-drop means your heel and toes sit at the same height. A shoe can be zero-drop and still heavily cushioned. Barefoot-inspired shoes are zero-drop and also have a thin, flexible sole and a wide toe box that lets your toes spread. Can I wear barefoot shoes and cushioned shoes in the same week? Yes, and it's a great way to start. Rotating between different types of shoes gives your feet a variety of experiences. Start with short sessions in barefoot-inspired shoes, like a walk or an errand, and add more time as your feet adapt. How long does it take to get used to barefoot shoes? It varies from person to person. Some people feel at home within a few weeks of everyday walking, while others take several months, especially before running. Start small, pay attention to how your calves and feet feel, and increase your time gradually. Learn more about transitioning to barefoot shoes. The bottom line: rotate your shoes You don’t have to make the choice for max cushion or barefoot. Different shoes change how your feet feel and move. Many experts agree: different shoes introduced slowly, beats an overnight switch in either direction. The content of this post is for educational and informational purposes only and does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.