What are the best shoes that promote foot health? | Peter Attia and Courtney Conley

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This clip is from episode 296 ‒ Foot health: preventing and treating common injuries, enhancing strength and mobility, picking footwear, and more with Courtney Conley, D.C. Courtney Conley is an internationally renowned foot and gait specialist.
In this clip, they discuss:
- What can you do for your kids to save them from some of the challenges of poor foot health?
- How importance is a wide toe box?
- How to think about different shoes for specific functions.
- And more
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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[@felipegenedelacruz8431]

Thank you so much for this! I work as a bartender and chef. I started wearing Hoka professionals and yes they do give me a lot of cushioning through the long hours but I started noticing discomfort on the ankles

[@bneum]

YES! I love what he said at the end, I realized this a long time ago when looking at beds and shoes and realizing that all that comfort is not actually doing much or any good for us, and it's the same emotionally and mentally, if our environment is too cushy, we don't have any resistance and we can't grow as well.

[@Hello11World]

I side with your theory, besides the comfy bed part, but I see the overall picture in relation to the video w/o even watching it yet. One must challenge themselves , and a failure is just another attempt, could quote Yoda here but you prob all get my drift.

[@MarmaladeINFP]

@@Hello11World - Even many hunter-gatherers sleep in comfy hammocks. It's not like before the invention of the modern bed all traditional people were sleeping straight on dirt and wooden floors.

[@Hello11World]

@@MarmaladeINFP interesting point, what did the Greeks and Romans use I wonder? Socio economic status range??

[@brandonperez2267]

I’ve never heard of this lady and I’m not a regular consumer of Dr. Attia’s content, but this is spot on. 18 months ago I started really paying attention to my feet. I started wearing barefoot shoes, I intentionally walk around barefoot most days, I do a lot of calf and foot training now, etc. I can honestly say that the investment has significantly increased my quality of life.

[@TheJustina102085]

Listening to this channel I’ve realized it’s a full time job trying to stay healthy in the modern corporatized world… haha

[@swingset1969]

And, expensive, and ultimately unrealistic. At a certain point you just have to live your life and accept you're gonna die someday. Do what you can do with the time you have, we can't all spend all day stretching in $190 shoes.

[@T.ASHTON]

This is the exact mindset that modern America misses. Staying healthy is a full time job. Staying healthy requires your full attention bc unfortunately, the modern world is a dopamine minefield of destructive habit forming stimuli, in our food, our culture, and our technology

[@shawnbruce6934]

@@swingset1969 It's Ridiculous to charge $190 for shoes.

[@jasonhutchins9239]

No just live simply

[@matriaxpunk]

This. That’s why we need politics, so we can change society and make it a better place for our health, among many other things. Individual changes can only take you so far.

[@diavergediabetes]

I'm so happy that you're talking about this. I transitioned slowly to minimalist shoes and then to barefoot shoes - switching exclusively wide-toebox barefoot shoes two years ago. My feet have never been happier and I see this as an investment in my long-term balance and health. My favorite brands are Origo (USA) and Groundies (Europe).

[@MistaKnifeguy]

All of this!❤❤❤ It will change your life. These facts saved my feet after a severe foot injury and years of bad advice.

[@heatherc1783]

I’m older, I’ve healed nerve issues using zero drop & wide toe box. I’ve tried Lems (Love them best), and a few others that are good. I don’t dress in athletic wear and struggle to find shoes that don’t have weird colours etc. I wish I could find these shoes that suit my taste in clothing style better😂. . I’m a dog walking granny, not an athlete. Not many stores stock these types of shoes & it’s so frustrating( I know, online etc but. I’d like to try more in person). Please keep spreading the word (& the toes)!

[@mariac4602]

I absolutely agree with you! I want 'normal' looking shoes that I can wear with casual and semi-dressy pants that are NOT athletic wear. Not sure why it's so hard to find something like that.

[@MarmaladeINFP]

Softstar offers handmade shoes. They allow you to choose the colors and material of the different parts of the shoe.

[@hoshikun6605]

Have you seen Peluva?

[@hardymoore9030]

The new Altra Escalante 4 come in all black including the midsole. Wide toe box zero drop and minimal cushioning.

[@Case_12]

Carets is a barefoot minimalist dress shoe company. They have dress shoe prices too

[@jamesdonaldson7396]

I gradually adopted zero drop heel shoes and it's worked out great for me. My wife tried going full-bore with them immediately and ended up with foot pain. Especially if you're older and you've lived a long time with cushioned-heel shoes and narrow-toe boxes, make sure to gradually wean yourself off of them. Your foot needs time to build up the strength it needs to adapt.

[@tylercunningham4311]

Yep, I just got my first zero heel wide toe box shoe. Starting out just lifting weights and walking on the treadmill on it. We will see how it goes, but it feels good.

[@Dexduzdiz]

What she said about the shoes causing hamstring injury is very very true!! It’s very common with those particular Nike shoes.

[@limeezabit7280]

My favorite runs are in Vibram Fivefingers shoes on natural surfaces, usually grass. I remember at the start getting the worst DOMS ever in my feet muscles that I never thought I had, it was fascinating. That was years ago. I don't wear my Vibrams everyday but I make an effort to give my feet regular work-outs in them, they're so well made, they will outlast any running shoe out there 10x over.

[@gripanimal]

I've had Vibrams FF for years! The hemp version is what I have now, and wouldn't trade them for anything! They are SO comfortable!

[@1ducatinut]

I discovered Altra shoes 4 or 5 years ago when I took up trail running, Lone Peaks ended up being the best shoe for not only trail running but long distance hikes as well. I also have a few pairs of their Torin shoes for everyday use.

[@user-ij5ky4lr3x]

I've used the Torin's, Escalante, and Superiors (trail running). Loved every single pair. Still wear them exclusively.

[@biolbd]

I have the Lone Peaks as well and love them!

[@monicadechering9489]

I used to love Altra also, but the last 2 pairs I have boight are not as wide as before. I can no longer wear my toe spacers with them.

[@seanmclaughlin7415]

Nothing Altra has made has topped their first shoe in function or quality and that is the Instinct.

[@RocksOff72]

I've been an Altra wearer since the Lone Peak 1.0 and the Instinct 1.0. Remember when the early Altra's had the foot outline on the soles of their shoes? My favorite two shoes that I still wear to this day, if I can find them, is the Duo 1.5 and the Lone Peak 4's. That said, any Lone Peak is comfortable. I've worn the Torin, Olympus, and now the Timp models and they all work for me as well. The only Altra does that didn't work for me are the Superior , which is too low profile over the top of my foot, and that one model that has pronation countering properties. I found Altra after I had suffered a hairline fracture of my second metatarsal after running in Asics that had a 30mm drop. Ridiculous! Even though Altra were bought out by a Chinese company they are still great shoes that have provided me more than a decade of pain free everyday use.

[@joegallagher1842]

As always, great episode Peter.

[@mfowler4651]

Finally !! Someone is talking about the need for a wide toe box shoes. I have been constantly searching over the last three years since I retired and walk bare foot most of the time. My size men's 14 makes it extremely difficult to find such shoes. Walking my dog four miles a day I need wide toe box shoes.

[@swankray6319]

I am 62 and also an avid walker. I've been using Merrell shoes for years. They have lots of wide styles and IMO are the most comfortable. Have never considered changing.

[@kimielambert9613]

I love this! I have this argument at work.

[@lcolon5606]

Great information! That's why when you wear certain shoes it disturbs the nerve under one foot because of that drop you got used to. My foot dr says take out the insert to splay your foot before purchasing sneakers.

[@miroeight]

I used to wear nothing but Xero for the last 4 years for both every day use and running. Since the beginning of this year, I started running in Altra Escalante because I had frequent foot issues and got tired of having to rest at least a couple of days after a 10k run, just for my feet to heal. I am very happy with the current equipment

[@karlkrassnitzer6819]

I began runnig with the age of 60 and got knee pain. Then I change to xero shoe very careful . At the beginning only short distances to adapt. Knee pain is gone. But I change between barefoot shoes and Altra with more cushion for longer distances and sometimes wear only minimal water shoes during running. I can recommend that. Run marathons every year.

[@Danny2k38]

Wow good for you! Inspiring

[@nickwilliams3146]

This is right on the money! Great podcast right here! Personally a huge fan of Xero Shoes. They completely changed my life. I now own 9 pairs. Wide toe box, zero drop, and always ready to rock!👊

[@jfitness432]

I prefer the Xero over vivos, the toe box felt more roomy to me

[@chefnigeltv8580]

Please please PLEASE interview Steven Sashen. He is the founder of Xero Shoes. His insights about feet and barefoot minimalist shoes are incredible. Mighty interesting man.

[@stevenqirkle]

She convinced me to try out a pair of Xero shoes

[@nickwilliams3146]

@@jfitness432I completely agree! They were designed so well!

[@nickwilliams3146]

@@chefnigeltv8580I couldn’t agree with you more! That man is a genius!

[@Greg_Chock]

I'd suggest toe socks as well to let each toe articulate. Injinji are expensive but durable. Creeper socks also good but thinner.

[@TheAndyshan]

At 60 I'm fixing the problems made by a life in conventional shoes and at a desk. Thanks for providing such fantastic resources to understand how to move forward (literally) . Focused exercise has already made a huge difference and I'm now moving to barefoot shoes and feeling the benefits. We've known for a long time that 90% of the food in supermarkets is bad for us and most of the furniture we use is as well . Now it turns out that most footwear in shoe shops is disastrous. What is it about our (Western) society that drives us to institutionalised self harm? Beats me.

[@acustomer7216]

Fashion 'trends', home decor 'trends', keeping up with the Joneses,

[@atmavictu2995]

What exercise do you do?

[@victoriaman117]

One word...Profit

[@TheAndyshan]

@@atmavictu2995 I do quite a bit of pilates which has general benefits. For feet, heel raises with straight and bent leg, stretches for dorsiflexion and toe extension, toe yoga, big toe movements with bands, massage with massage ball, toe massage with fingers interlaced into toes, wearing toe spacers and barefoot walking. Basically whatever feels like it's working and making my feet more functional. CC on the video has a channel "Gait Happens" which is a great resource.

[@elingrome5853]

yeah, the rest of the world is a health nirvana

[@trackdays6624]

Fantastic discussion! Thanks so much for sharing this 👍 🤝

[@KJ-up3sl]

This is very inportant information. I hope the manufacturers are listening!!

[@RicosUncle]

Great podcast interview! She knows way more about feet/shoes than 99% of all other Dr's!

[@advex4428]

This may be interesting to you. There is this canadian triathlete Lionel Sanders. He recently said he will now train without the carbon shoe again and save it for competition and key training sessions, because he feels it takes away something hard to define from his ability to run. Even though it became pretty much the state of the art triathlon tech. His stance with a good feel for his body lines up with what she explains so competently.

[@AS333uno]

I Converted to barefoot footwear about 10 months ago . I do a lot of daily walking especially since I stopped driving 2 years ago , and so my footwear became more important to me late in my years , aged 53 peri as a menopausal women , and I wish I had discovered them years ago . My choice of footwear is Merrell Glove running shoe ,of which I discovered I have been wearing a half size too small all these years . I feel they have increased my foot and ankle strength, and I particularly love how they make my walking a more mindful experience due to being able to feel the ground so much more .

[@nimblegoat]

In my country - the big brands are super expensive, Brought the Vapor glove 6 , absolutely love them, use them for everything. Still walk barefoot where I can , taking dogs to park next door to my house etc. They are wearing well, but I have no pronation etc. Brought a 2nd pair of Amazon just in case can't get them for good price anymore. "Normal" shoes now feel really weird. Obviously if i went trekking in high mountains would still use my boots, and they would be cold in the snow etc

[@cayennepeppa707]

Altra Running!! I found that company about 10 years ago and haven't looked back. I love 'em

[@KobevanReppelen]

I'm looking at the Escalante Racer to slowly move from cushioned Saucony's to Xero running shoes. I have Vapor Glove 6's which I walk with currently! Feels great.

[@CarlYota]

@@KobevanReppelenyou have to make sure the shoe you’re considering matches the shape of your foot. Everyone has differently shaped toes. There’s like four general shapes. Just because one person fits well into altra or xero or vivo doesn’t mean your foot will. Pick a shoe that looks like your splayed foot does. And you might have to go with less known brands to find it. And the colorways are gonna suck if you’re used to running shoes like Hokas.

[@john.maynard]

Thank you for this discussion. I’m happy it didn’t turn into a “only wear zero-drop shoes with wide toe boxes” demand. Understand that there’s a time and place for everything, and for many (myself included), minimalist and/or zero drop shoes are not something I’d wear on a regular basis. Also, I love that you should do the work if you want to wear plated shoes. A varied, nuanced approach makes sense.

[@Rungolden1]

I mean, it was "wear foot-shaped/wide-toe box shoes" almost exclusively, with breaking from that rarely on special occasions, etc. She is also on record saying that most everyone should work their way toward zero drop shoes full-time (as we are all born zero drop), albeit cushioning is helpful on man-made surfaces, etc. Why wouldn't you wear a cushioned zero drop shoe on a regular basis?

[@john.maynard]

@@Rungolden1 because they don’t work for me. I’ve tried them with an open mind, but was underwhelmed after 500+ miles across 2 different pairs. I understand the concept, and I work on other foot/tendon strengthening exercises (which she suggests). Listen, if zero-drop, foot-shape shoes were the answer, wouldn’t every pro athlete be wearing them? (And don’t tell me that it’s just because of $$ that they don’t.) But if they work for you, great 👍🏻

[@matijatatomirovic3351]

So what happened to the list of the shoes?

[@stevensantora2976]

Exactly.

[@hippie_4762]

Altra and Topo are the two who make running shoes that have some cushioning (Which I think is most accessible for beginners, especially if you're going to be running on a lot of roads, running in complete barefoot shoes is something you have to condition yourself up to) and zero drop with wide toeboxes (Toe box does vary model to model, you've got to check)

[@loganpirie4387]

Should be in the show notes from Peter’s site.

[@killjoyredux8361]

​@loganpirie4387 shoe notes😂

[@zakazan8561]

none in the show notes, it only goes to her website, gait happens, where you have to spend money in order to find out.

[@Jones-fk6gf]

Awesome video, please share the list, which shoe's are good for which purpose.

[@jamesj9744]

I've owned multiple Xero shoes because it's so difficult to find minimalist shoes. I had one good pair of Merrill ones that were discontinued. The Xero shoes were all terrible until I bought my last pair--which are some legit trail running shoes with nice grip called Scramblers. The best way is to go barefoot. I can do it a few miles at a time on grass and concrete, but I'm not hiking up rocky trails without shoes.

[@nomvonglismerced4311]

I run with negative drop shoes...I cut off the heel spikes of baseball/soccer spike shoes. Forced mid/fore foot strike and awesome calf loaded run. Kinda like sprint shoes with rubber soles.

[@skiplauderbaugh5058]

I wish you would have asked Courtney about the dynamics of cycling shoes - what is going on with the foot/shoe through the entire pedal stroke, and in depth discussion about finding the correct shoes for cycling…

[@dant.6364]

there is no such thing as foot shaped cycling shoes, I’ve been searching for years.

[@lawrencerisley7231]

@@dant.6364 Yes, there are. I have a pair of D2's. Very expensive, but worth every penny. I smashed my feet into hockey skates back in the 70's 80's too. Then smashed them into cycling shoes. Hurt like hell in the winter. Nevermore. Customs with a proper last, baseplate and uppers that provide VERY light pressure EVERYWHERE is un freaking believable in cycling shoes. Just as important as a good saddle, for me.

[@stevevaughn8746]

Oops, look in athletic shoes first.

[@AnnetteLG]

When I bought my road bike in 2015 I did not get clippless until a year or so later because of that reason. I found a pair of Shimano laces that allow me to adjust as much as necessary.

[@dangfpv2970]

Lake cycling shoes

[@MichaelSheaAudio]

It's amazing how much our feet can do when we let them do what they're supposed to. Up until last August, I thought my feet were flat and I overpronated and I thought I was destined to rely on orthotics for the rest of my life. Then learning about barefoot shoes and the things I was doing wrong, I learned that I actually have low arches and overpronation is just a bad habit that can be changed. I haven't worn supportive shoes since then. I slowly worked on changing things, let my body tell me when I needed rest, and now I'm doing pretty well. I even worked a 13 hour shift at a furniture store in some Lems shoes without the insole. My feet were sore, but foot soreness is whatever, it's nothing compared to joint pain from bad form. I could still run around no problem with sore feet. I used to come home from work some days and my ankles would hurt so much that I could barely walk. Seriously, do yourself a favour and get educated on foot health and get into some barefoot shoes. It changes more than just your feet, it works it's way up your body and corrects issues caused by comfortable shoes. But I actually think barefoot shoes are comfortable, I could wear them all day, because they're not doing anything to alter what my feet need to do. The ground is what's uncomfortable. Since you can't feel the ground in regular shoes, the pain you experience in them is caused by the shoes.

[@MStar10]

Well written, thank you for sharing. I have the same wide, flat, overpronated feet....I'll look into barefoot shoes...Any suggestions on which model to start with?

[@MichaelSheaAudio]

@@MStar10 Thanks, and there are so many options to choose from that cover different styles, it depends on what you prefer in a shoe. It also depends where you're located as some shoes will be cheaper in different parts of the world. I could name tons of brands, Vivo Barefoot and Xero are the top dogs, but there are other brands like Splay, Lems, Be Lenka, and many more. You can't really go wrong, they're all good. Some people feel that the toebox on Xero shoes and some Vivo shoes aren't wide enough, but I haven't had any issues with the shoes I have from them. Be Lenka and Splay are on the wider side. Splay shoes can also be had fairly cheap as they sell factory rejects on eBay for a discounted price. On the shoes I got from them, the gum sole just had a couple imperfections, but the shoes were otherwise perfect. Be sure to get as much information as you can on the process and how to correct your gait. It's gonna take a lot of time and work, but it is possible. There are tons of videos of people describing their experience transitioning. For me, the issue was that when I stood still, my feet naturally pointed outwards and in both standing and walking, I was placing my weight on the inside of my feet, causing the overpronation. I had to teach myself how to straighten my ankles and put my weight on the outside of my feet. The KZbin channel Grown and Healthy is run by a personal trainer with flat feet and he goes over this kind of thing in numerous videos. Squat University teaches proper foot and leg form and exercises, the information is out there, and the information is more important than the shoes themselves. Good luck!

[@MStar10]

@@MichaelSheaAudio Wow, thank you for the insight and taking the time to provide such a copious response. I have heard of Squat Uni but not the other PT - I will definitely look into it and the other pieces of info. Thanks from Toronto, Canada. P.S. It is soo expensive to get Xero shoes up here and the shipping and border fees are just ridiculous! :s

[@curtislund8322]

This video inspired me to buy my first pair of zero drop, square toe box shoes this week. I learned a lot from this video!

[@xraydelta100]

Terrific video. Thanks a lot for the information. Excellent interview and guest. I guess Heel Raises with a deficit starting position and a weight stack would do this strengthening work.

[@marrs1013]

I love to wear Vibram 5 finger shoes in the summer. People freaking out about it a lot, but I really enjoy it. You certainly 'watch your step', as every crack and stone you step on it will be felt. Even the temperature of the surface comes back as information.

[@gripanimal]

I love my Five Fingers in hemp! Even bought toe socks so I could wear them in a little bit colder weather.

[@ellenm1937]

I broke some bones in my midfoot about 10 years ago and had been struggling with finding shoes that allow me to walk and run in comfort almost that entire time. Although I had good days, a lot of days I was walking with a visible limp. Physical therapists and podiatrists recommended rocker sole shoes to help my foot break over as well as shoes with heavy cushioning. But they seemed to help little. During COVID, when I didn't go out much and spent most of the time in the house walking around barefoot, I noticed I had no foot pain. I found videos of barefoot, zero drop shoes switched to them and have had no foot pain in the last couple years. GAMECHANGERS! I now wear Lems, Altras, and Whitins and will start to experiment with other brands.

[@Footpro_Australia]

Such a good video, very informative but also concise. Loved it!

[@petedog9581]

I have been on minimalist, zero drop heel trail shoes with a wide toe box for 2 years now. They taught me to walk correctly after 52 years of improper technique. No more heel striking and I drive through the motion rather than pull myself with quads and hip flexors.

[@TInyK12]

Glad you found a gait that works for you. I'm more comfortable midfoot or heel striking when walking. Been going barefoot for about 4 years now. However, the biggest difference I noticed was when I corrected my anterior pelvic tilt.

[@sethbaughman203]

May I ask how you corrected your pelvic tilt?

[@petedog9581]

@@sethbaughman203 Zero drop shoes don't allow overstriding, which can lead to pelvic alignment problems. When you stride properly, your head, shoulder, hips and feet are all alignment. Stronger feet and ankles are also developed with regular use of these shoes. It takes load off the knees and hips

[@TInyK12]

@@sethbaughman203 KZbin the most popular clips. But the single most important was being hyper aware of my pelvis position all day and correcting it.

[@yumounana]

Pete, would love to know what shoes/brand you use, if you're willing to share!

[@rscranman2002]

Great interview!

[@TFlip04]

Few things I hate more than a host that says. We will put the list on the show notes below and then they don’t.

[@Pastamistic]

I'll help out with my top 4. -Lems (my personal favorite) -Xero -Vivo Barefoot (a little too narrow for me) -Altra (wide and zero drop but lots of cushion if you need it) Work into zero drop shoes slowly. Some people adjust really quick but others have a hard time. Your tendons, muscles and posture take time to adjust and it affects you from foot to head. Widening your toe splay back out might also require some extra help with spacers like correct toes. Especially with a thin minimalist shoe you can't walk heavy on your heels; it needs to be more of a forefoot strike which is actually really hard to walk with at first. With practice you can find a good balance but you need to get your ankle more involved with walking compared to high cushioned shoes with a heel stack height. With the mid to high cushioned zero drop shoes from Altra and Lems you can heel strike like you would a more typical shoe. Especially with the minimalist shoes jumping into them too quickly can cause foot injuries. Using high support and high cushioned shoes like most of us have for years has made your feet weak and prone to injury. Weak body parts are always prone to being injured easily until you build the necessary strength and adaptations. So take it slow and build that strength over time. I started this a decade ago to fix plantar fasciitis. I was getting more supportive insoles and supportive shoes but noticed it only made my issues worse until I bumped up the support again. I started foot strengthening exercises, switched to Altra shoes when they were more minimalist, and wore correct toes. It took a few years but my plantar fasciitis is gone and hasn't been back since. Honestly the correct toes probably made the single biggest difference but you still need the really wide toebox to wear them inside a shoe. So a wide toebox and correct toes go hand in hand.

[@katyasouvorov6775]

Thank you very much for an excellent explanation 😊

[@gripanimal]

I am a subscriber to Dr Peter Attia's website. This short video clip is taken from an interview on his website that's over 2 hours long. The show notes mentioned are a part of the website's layout, and unfortunately not found on youtube. The shoes she mentions in the show notes are Altra, Vivobarefoot, and Xero. I personally have Vibram Five Fingers, and wear them almost everywhere when the ground is warm enough.

[@Pastamistic]

@@gripanimal I forgot about the Five Fingers! I haven't worn them but they pretty much have the correct toes spacers I was wearing as a built in feature of the shoe.

[@elingrome5853]

Few things I hate more than. Bad grammar.

[@johndurrett3573]

I wear Vibrams fingered shoes and love them. I went on a 5k run where my hips had been hurting and I wasnt sure if I would go...but because I walked on the front pads only as the shoes are designed to support..I finished the 5k, my hips felt great and my calfs got a great workout.

[@biolbd]

I love Xeros but the height of the tip front does compress my big toe some and tends to rub my last toe joint where the rubber meets the mesh. I found the Altra to give much more room in the toe box.

[@eczema78]

Love my Xero shoes for working out & day to day use. Altras are my go to for hiking

[@Deelitee]

GREAT info!!!!!👍👍👍

[@feelgrounds]

Great discussion! 🙌

[@gripanimal]

I have been wearing Vibram Five Fingers for years. Currently have the Hemp version, and love every minute. I even bought toe socks so I could wear the VFFs in a little bit colder weather. For safety toe work boots, I exclusively wear Red Wing King Toe. My 12EEEE feet have never been happier. For normal sneakers, its been New Balance 608. Might try some toe spacers.

[@musingwithreba9667]

I wear Xero footwear almost exclusively. I also live in Toronto, where everything is concrete, and in summer, the sidewalks can be so hot I feel it thru the soles of my shoes. It's also hard to walk on, so I add NorthSole insoles to my shoes for a bit of extra cushion. They're made specifically for zero drop foot shaped shoes.

[@markwhatley9955]

Very interesting and informative interview. And I LOVE her repeated use of the word “design” when describing our feet.

[@evilmung]

I started wearing Xero shoes and Bedrock minimalist sandals a year ago. Have literally walked thousands of miles in them over rocks, dirt, turf, concrete, etc. During this past year I also started doing foot strengthening exercises with Blackboard device and bands, barefoot GiBoard and Skill Board, toe spacers, deep foot massage and mobilization... then played soccer with kiddos one morning in my Xero's and now persistent plantar fasciitis for past month....never experienced before in my over 50 years. Have been wearing wide toe box shoes and sandals for decades. (Steve owner of Xero has extremely flat feet , can his arches be rehabilitated?)

[@d4085d]

I changed to Vivobarefoot after I injured my hips badly from Asic shoes, I was limping for a whole month after running 9 miles. It took me 3 years to change the way I run and adapt to the new shoes. It has been truly rewarding to run. I can feel rocks and things under my feet when running. My brain and my sight connection are building. I feel superhuman. I can run 12 miles on hard road and feel fine the next day, no pain. I also feel like I have lighter feet when going uphill.

[@alan30189]

I’m curious about how much those shoes cost? I really don’t care to feel a sharp rock under my foot. Edit: I just looked it up, and $170 and up for a pair of freaking shoes that are hardly made of anything? You’ve got to be freaking kidding me. Someone’s laughing all the way to the bank. How long do they last? Six months?

[@JJ-zr6fu]

Sounds like your running form was the problem not the shoes

[@JJ-zr6fu]

@alan30189 Yeah the barefoot companies know it’s a rich person fad so they’re cashing out while they can.

[@lawrencewalker6457]

As someone with a mid foot injury (lisfranc sprain) in middle age, I am terrified of barefoot shoes. I own 2 pairs and have been afraid to wear them since my injury.

[@jtl2268]

❤❤❤ Thank you for the advice

[@heritageturns]

Eye opening. Thank you!

[@TravelsWithTony]

Amen to the wide toe box idea. Especially important to me as a high jumper. Love that feeling of toe splay. The ASICS Gel Venture 7 was incredible but ASICS changed it after that model. The ASICS gel cumulus 25 in a wide also works well since the heel is still narrow. For zero drop I love the Merrell Trail Glove. Wouldn’t use it on paved surfaces but in the woods it is incredible.

[@imbubaroots]

Link to the shoes please Peter

[@SooskyPoosk]

In the talk you mentioned sharing a list of shoe companies she recommends but I don’t see it in this video’s description!

[@lawrence3242]

I found this video just full of information. You said you would have a list of shoe manufactures that you recommend couldn’t find the list.

[@lindahopkins9011]

She recommends Xero and Vivobarefoot. It is in the video on his web site. This is edited from that.

[@ElijsDima]

Switching to shoe brands with proper wide toeboxes has been massive for me. Thankfully the options are more and more nowadays.

[@obsidiantain]

Can recommend Altra internationally. In Europe I use Altra for casual sports and Feelgrounds for boots.

[@user-ij5ky4lr3x]

All I wear is Altra. Nothing else comes close

[@Rositasparks]

I wear them as well! They are amazing 👟

[@devlin2427]

Unfortunately Altra's quality has dropped pretty steeply in the last few years. And their sizing is not consistent model to model.

[@ridendurance]

@@devlin2427 really sorry to hear this.., was about to get a new pair. Always loved my Altra Lone Peaks.

[@obsidiantain]

I think it’s more variable, at least anecdotally. I have recent superiors and torins and zero problems, so it’s not across the board.

[@TrueNatureConcepts]

She says the top pick in the beginning Vivobarefoot . Great shoes. I love mine. Really has made a difference.

[@katiedid1851]

Where's the list. I found excellent tips and descriptions from the commenters. Thank you.

[@kevink5866]

Been wearing minimalist shoes for years, but basketball is my favorite sport, and could never find a basketball shoe that incorporated minimalist principles, always felt restricted and in danger of ankle rolls. FINALLY someone made a minimalist-inspired court shoe - Uncivilized is the brand. Made by Ben Patrick, the knees over toes guy. If you love minimalist shoes and play basketball or tennis, or need more cushion for cross-training, check them out, they’re really great. Not the best-looking, but they’re the basketball shoe I’ve been longing for. I have no affiliation with them, just a PSA for hoopers who like barefoot shoes 🙂

[@samcasto9104]

Yes! I use them for volleyball, same story

[@williamchanningreis]

Ben Patrick has one look him up

[@williamchanningreis]

Oh I didn’t read lol

[@bball3048mmfr]

I too have a pair of the Uncivilized Sneaker (the 2.0 model in white) but also the Xero Shoes 2 models are also good for basketball. They are the 360 and the Kelso.

[@ruthbiafora5443]

This was so helpful. Thank you 😊

[@keneticchannel]

I've had my 5 year old in barefoot-style Saguaro shoes since he was maybe 2 or 3 and his run with shoes and barefoot looks identical-so free and light, it makes me jealous! And the proof is in the proprioception. I've been running 5mm flat sandals for years and the only injuries I've ever had were from accidentally stomping on the wrong rock and hamstring tightness because I just started stretching...last week. 😄 But no knee pain, hip pain, shin problems, ankle issues, no plantar fascia issues-nothing. Because running nearly barefoot doesn't allow me to run wrong without immediate feedback.

[@DavidGoodrich1978]

Got some Xero last year and loving them

[@ClintByrne]

Switched to barefoot shoes in 2019 and tried just going back and forth but switching fulltime is needed. Finally found flux footwear in the fall.of last year and been in them fulltime since

[@tckexpat]

Where is the list? Update: Go to episode 296, and the list is a link to the show notes. The list is in the show notes.

[@JeremyRabbit]

They were going to list the shoe brands in the show notes. I don’t see anything like that in the description. Does anyone have a link to this list?

[@Magnulus76]

I've been wearing zero drop and wide toe box shoes for six months now full time. My feet are alot less sore. You do have to transition carefully, though, because your foot and lower leg can start absorbing more forces than you are used to. I buy shoes that have a very thin insole to provide some padding.

[@BeNLaGRAiNE09]

I've been wearing barefoot shoes (Vivo, Xero, etc.) for the past 4-5 years and I'm never going back. Regular shoes are absolute garbage

[@balukas8255]

How about sports?

[@keim3548]

Shoes are just the tip of the iceberg for the decisions the establishment has made for our health, to our detriment

[@bobwojcik6196]

@@balukas8255listen to the complete podcast

[@quatummind]

Totally agree. Switched to Vivo and Xero and eliminated all of my knee pain. I run two miles each day with a 40 weighted vest with NO PROBLEMS (other than its hard as hell). I’m 6’2 and played HS and college basketball. My knees have never felt better

[@BeNLaGRAiNE09]

@@balukas8255 I play ball hockey, softball, sprint with them and don't have any issues. You get used to it

[@mikelruiz2664]

Ella habla sobre pronación cuando hay mas amortiguación, pero que pasa si cuando corro mi tendencia es supinar ?? Es válida la amortiguación que ofrecen las zapatillas de running. Saludos desde ciudad de México

[@gregbishop8505]

I have Zeros for my day to day wear, but switch to Flux when I ruck. Zeros have no padding to speak of, whereas the Flux have cushioning, but are still a zero drop shoe

[@SonnyDarvishzadeh]

Recently after 3 years of cycling, I found wide shoes are far more comfortable and I can ride long hours with no pain in feet, but legs, which is where pain is expected to be. Now with this information looking outside cycling, I am only seeking wide shoes for walking, running and hiking! 2-3 EU sizes smaller, but every part of feet now feels the same amount of pressure, instead of narrow chest and toe-box! Only if I knew this 35 years ago lol

[@kellrockets101]

I spent years riding thousands of miles in narrow toe box cycling shoes. Until I put on some Louis Garneau road shoes. They're amazing. Foot has so much toe box room!

[@jimleadbetterdrums]

The wife and I have been using barefoot shoes since 2017. Never going back. My favorite casual shoes are Icarus footwear. We also use Xero, and have used vivo in the past. I’m a professional drummer and love being able to feel my pedals better with barefoot shoes. Natural before pharma always. 🤘🏻🥁🤘🏻

[@walterchang6074]

Please put the shoe list on here for everyone to see so we can buy them!!!!!

[@JonJaneway]

anyone have this list?

[@garki1369]

Also, the whitin running shoe has some cushion, if you are not yet used to a more barefoot style.

[@garki1369]

The Jim Green African Ranger barefoot boot is a very durable boot, if that is what you are looking for.

[@CarlYota]

The show notes on his podcasts are behind a paywall. He’s not gonna put the list here for free. Just google barefoot shoes yourself and find something that is shaped the same as your splayed foot.

[@beccogiallo]

I can't seem to find the list of shoes that Dr. Conley likes in the the show notes.

[@First-gd7ci]

I am 57 and have been running for years and after switching to HOKA I got so many injuries to the point that I ended up with MCL and Meniscus tears. I stopped running and now I am trying to slowly recover and concentrate on healing. My doctor wants to repair the meniscus through surgery so I am getting a second opinion and working on strengthening therapy. In essence I am relooking at everything foot and leg related trying to find the correct path.

[@mannymotta2174]

I’m also 57. Look up knees over toes guy on KZbin. But be sure to do the stuff with body weight only. Also , balance on a BOSU ball 1 leg at a time. (Rounded side down) I wear hoka bondi 7 when I jump rope. Best shoes for me

[@CeeBee744]

Aren't meniscus operations rare these days? Mine was treated by PT, but not terribly serious. Check out threads on barefoot running (reddit has several) to learn about shoes might work for you. Just being able to walk in shoes with ankle and knee in alignment is a game changer--as opposed to being thrust forward as is the case in non-zero drop shoes) and having toes forced upward by "toe spring." These jester shoes are the fashion in athletic shoes now.

[@c.a.s.e.academics24]

I recommend the surgery if your surgeon will do it. Most refuse to operate on middle aged folk beyond a meniscectomy (which I don’t recommend). That removes part of the meniscus and I would not want that unless totally necessary. I’ve had mine repaired. It’s clearly never gonna be perfect again, but mri says it’s healed and I am not in excruciating pain and having the knee lock out at 90 degrees anymore. Very glad I did it

[@c.a.s.e.academics24]

Meniscus operations are very common. I’m lucky to live in Japan where I could insist that they repair it rather than cut it away. Meniscus does not repair by itself or with PT, so often surgery is unavoidable. As for barefoot. It’s a long overdue concept, but the shoes aren’t very good yet. I’ve been wearing vivo as daily shoes five years. The quality is shockingly bad lately. Prices are nuts too. I’ve tried other brands. Still searching. As for sports usage. No way I’d use barefoot. No drop and non taped yes, but barefoot no chance. All that impact on the joints is gonna wear on a middle aged body. I think you have to start from young in order to do that. Any recs welcome though

[@psycl0ptic]

would be great to get that list of shoes. don't see it in show notes.

[@Eysc]

🎯 Key Takeaways for quick navigation: 00:00 *👶 Kids' Footwear Essentials* - Emphasizing allowing kids' feet to experience different surfaces. - Importance of a wide toe box for natural toe splay. - Differentiating between a wide toe box and a wide shoe for kids' footwear. 01:34 *👟 Characteristics of Functional Footwear* - Importance of zero-drop shoes for maintaining natural foot position. - Clarifying the difference between a zero-drop shoe and conventional footwear. - Recommendations for brands and models of functional footwear with wide toe boxes. 04:19 *🏃‍♂️ Considerations for Performance Shoes* - Discussion on performance-enhancing shoes like the Nike Alphafly. - Cautioning about potential drawbacks and injury risks of using performance shoes. - Emphasizing the need for foundational foot strength before transitioning to performance footwear. 07:00 *🩺 Footwear for Injury Prevention* - Importance of gradually adapting to shoes with different heel-to-toe drops. - Considering individual factors like weight, foot strength, and history of injuries. - Highlighting the role of proper footwear in enhancing foot proprioception and reducing injury risks. Made with ChatGPT

[@SydneyBristow0788]

Thanks.

[@enidosbourn8945]

I can’t seem to find the video with the exercises. Help!!!

[@lucasd8917]

I am currently wearing that exact shoe. Couldn't help but share.

[@JasonFarrell]

the original HFS 1 I think? Same exact shoe and color I'm in now, too. Love it. The HFS 2 added slightly more padding.

[@walterchang6074]

Name

[@lucasd8917]

Yup! Xero HFS. I have a few pairs of them, actually. Have held up decently well.

[@JasonFarrell]

@@lucasd8917 Hah. Same: I have 3 more pairs of Xeros in the attic (SALE!). I get about 1,000 miles of road running out of them before the sole wears through. Same with Vivos.

[@BA-pz3lo]

so is the HFS 2 better?

[@1Love228]

WOW what do you suggest Mail carriers wear? Rain- Winter-Summer

[@elizabethbrown1276]

I never wear shoes around the house, I take them off as soon as i get home. I also soak my feet in warm Epsom salt or vinegar and water occasionally and i rarely foot pain or discomfort anymore.

[@terryparkinson1302]

where is the list of recommended shoes he says will be in the show notes?

[@lauragarcia2917]

Thank you I have a lot of problems in my feet.

[@brendafitzsimmins6866]

I'm 75 years old and in 2001 I had a foot injury. My foot went one way the bones the other. I had reconstruction surgery on my ankle and heel with a plate and 11 pins. Would it be wise for me to use the minimalist shoe?

[@efuller3333]

Where would I find the shoe notes?

[@francist.9109]

I love barefoot on a daily basis but for rucking or just hiking past 3 miles, I learned I needed a thicker sole due to my cranky post injury foot. I call it my little old man of a foot, cause my right foot can take 5 miles up and downhill like no problem at all; but my left foot that I smashed up to smithereens two years ago, gets cranky after a certain point. Topo Athletic Terraventure allowed my left foot to make the 5 miles with minimal crankiness and ready to do it again after two days of rest. So very thankful I found that shoe for hiking. Otherwise on the daily, is its minimum of 8000 steps at work&home on nothing but barefoot shoes. Absolutely zero drop, no crammed toes is a must for the daily and the gym.

[@MrJOHNMICHAELVEGA]

When I walked barefoot for many years but had many accidents- cuts and the hot tar in the summer.... ouch . I felt unprotected all the time.

[@mxrc179]

Where's the list of shoes you said you were going to include in the shownotes?

[@saraw6710]

brilliant!

[@danikacbass9438]

What type of drop is recommended for very long days with most of the time being spent walking, speed walking/light jogging, and standing? I just got back from a backpacking trip and on one of our days, we had been on our feet for 9.5 hours by 4, excluding bathroom breaks 😅 The ache was very intense. I also deal with peroneal tendinitis and Ehlers Danlos syndrome (causes joint pain and blood pooling after only a couple hours) so I really want to be proactive with foot health (especially after all the bad feet I’ve xrayed in just a few years).

[@andrewrivera4029]

There is only a few shoe companies that make a wide toe box, EE shoes, the companies split the market, some do the runner who are notoriously narrow foot and so on. I’ve worn 12 EE my whole adult life and sometimes those are not wide enough. Forget wide mountain bike shoes, you gotta go up a size.

[@jeremietodd6997]

The hands in front of your face while talking was driving me crazy. Great information. I had to share it with my wife so we can get our kid out of the cute shoes and into shoes that promote better foot health

[@imp4573]

As a fellow zero dropper, vibram wearer, altra runner, Xero walker type of individual, having a shoe with a heel drop should still be in the rotation

[@arnoldd7073]

Nothing wrong with running in a low drop shoe in the rotation. I do most my runs now in 5mm to 8mm shoes, walking strictly 0 drop

[@lndrcss9800]

In Brazil, we use a flipflop called Havaianas. Wider toe box. 0 drop heel. Superflexible and light. 10 bucks.

[@chazzeethomas]

I wear them, in USA, but they're not 10 bucks.

[@stevebuchholz8684]

What are your thoughts and options on outdoor work boot’s regarding foot health

[@westvalleyflyer]

Agreed some of us are stepping on things regularly that would shred these minimalist shoes.

[@elaineruddle]

would you recommend a stiff soled shoe for a foot that has has a Big toe fusion ?

[@johnnykilo4967]

Took my running to a whole new level a couple years ago, specifically ultra running and figured sore feet, black toenails and lost toenails were just part of the game. Then I discovered Altra. Zero toe/foot issues ever since. I own road/trail/everyday ones exclusively.

[@HerenBass]

what altra model do you use for ultra?

[@johnnykilo4967]

@@HerenBass Lone Peak 6 and Olympus 5 for trail. Escalante 3 for road. Superior 5 for everyday shoe.