Minimalist footwear versus different types of foot deformities

Before you continue reading this article, we want to make one thing very clear. We are not physiotherapists or doctors. We collaborate with many specialists, but all the mentioned foot deformities and other information should always be consulted first with an orthopedist, doctor, or physiotherapist. We just want to guide you on what to look for and what problems may arise from foot deformities. You will also learn how minimalist footwear can help with foot conditions.

How are the metatarsal bones arranged?

To start discussing foot deformities, we need to begin with their structure. We have already covered this topic multiple times in other articles, such as when discussing barefoot walking (link here), but for your convenience, we'll mention the most important details.

The human foot consists of 26 bones. All the bones are connected by ligaments. A properly built foot has three support points:

the heel,
the head of the first metatarsal bone,
the head of the fifth metatarsal bone.

The triangle formed by these points evenly distributes the foot's weight during walking.

The foot is one of the most complex areas of our body.

Here you'll find:

107 muscles, veins, arteries, and nerves with a total length of 1.6 km!
hundreds of thousands of sweat glands,
hundreds of thousands of nerve endings.

In addition, the Achilles tendon is the strongest tendon in the entire foot. It’s no wonder that with so many elements, and given that the feet are constantly bearing our weight, something can go wrong.

What are the most common foot deformities?

There can be many causes of foot deformities – from bad footwear, to old injuries, to simple neglect, genetic foot deformities, and so on. We will discuss only the most common types of deformities, which are becoming more and more prevalent in our society. The listed foot deformities can currently affect up to 80% of the population!

Bunions A bunion, also known as hallux valgus, is a foot deformity, specifically a deformity of the big toe. It is characterized by the crooked deviation of the big toe, which starts to "hug" the other toes. This can also negatively affect the other toes. The deformity develops gradually, leading to inflammation, strains, and micro-injuries among the muscles, which over time can transform into a bunion.

Some of the factors that contribute to the formation of a bunion include:

tight, uncomfortable footwear
narrow tips and high heels
weakened foot muscles
frequent lower limb injuries
rheumatoid arthritis (RA)
gout

Through appropriate exercises, special treatment tools, and changing footwear, it is possible to restore the correct position of the toe and, over time, return the toes to their proper alignment. A bunion is often also referred to as a stiff toe.

Hollow foot

Hollow foot is a condition primarily affecting children. It is characterized by an unnaturally high arch in the plantar part of the foot. It is often accompanied by other deformities, but most commonly, hollow foot is caused by... ill-fitting footwear. A child’s foot develops over several years, so continuous use of improper shoes can lead to weakened muscles and a shortening of the foot itself. There may be unnatural toe bending, calluses on the arch, and cramps in the plantar fascia, which result in pain and difficulty moving.

If you notice these symptoms in a child, it's best to consult an orthopedist. Appropriate physiotherapeutic treatments can help in treating the foot. If the hollow foot was caused by improperly fitted shoes, they should be replaced with orthopedic shoes, and after therapy, with zero-drop shoes, meaning minimalist footwear.

Excessive pronation or supination

Sounds scary? Pronation and supination are terms that describe, among other things, how our foot positions itself when in contact with the ground. Pronation is the inward positioning of the foot, while supination is the outward positioning. These actions themselves are not harmful because they provide the necessary fluidity and flexibility during walking, but the problem arises when pronation or supination is excessive.

Excessive pronation is a condition where the foot turns inward for too long without the opportunity for supination (the proper foot motion cycle). You may also know this term by another name – the commonly known flat feet. Untreated flat feet can lead to further painful foot deformities, but also affect the entire body!

A pronating foot can be treated with exercises recommended by a physiotherapist, using appropriate insoles, and wearing proper footwear from an early age. Minimalist shoes help strengthen the muscles of the foot, which can prevent flat feet.

Excessive supination, as you might guess, is the too frequent and strong outward turning of the foot. This puts a heavy strain on the joints and can lead to tendon inflammation, including the Achilles tendon. In the case of excessive supination, a specialist can also help choose the right exercises or footwear.

Hammer toes

Hammer toes are a deformity characterized by the contracture, most commonly of the second toe (the longest one). The characteristic feature is the flexion of the toe towards the plantar side at the proximal interphalangeal joint. This contracture can be flexible — meaning the toe can be straightened manually by the examiner — or fixed, where the toe remains in a constant contracture and cannot be straightened. The main cause of this condition is usually wearing poorly fitted, tight, or short footwear. Over time, further painful symptoms can develop.

In the initial stages of treatment for hammer toes, wearing shoes with a wide toe box and flat heels can help. Special toe shields can also be used. In cases of permanent deformation, surgery on part of the bone may be required.

Can minimalist shoes help?

As we mentioned at the beginning, before you take matters into your own hands and try to address any foot deformities, we recommend consulting with the appropriate specialist. This is especially important in cases of advanced foot deformity. Once you know how to proceed, the next step may be to check out minimalist (barefoot) shoes.

Barefoot shoes have several features that allow for things like the proper positioning of the foot arch, strengthening muscles, and expanding the toes through a wide toe box.

In addition, minimalist shoes are:

Completely flat (zero drop) – they help maintain proper posture,
Breathable and very lightweight – you won’t even feel like you’re wearing shoes,
Incredibly flexible – your foot can finally move naturally,
Wide at the toes – the shoes don’t pinch or squeeze the toes,
Thin, abrasion-resistant sole – provides maximum sensory feedback and additional acupressure,
Made with the highest quality materials – the shoes will last for a long time,
Fully functional – say goodbye to the discomfort of traditional, rigid shoes.

Convinced? Come and try them on for yourself in our store.