How to use it
Spend time barefoot at home and on grass or sand, and do foot exercises (toe spreads, short-foot doming). Move to flatter, more flexible shoes over months, not days. If it hurts, step back.
How sure we are
P Evidence: promising. Good studies, but small or few. Use it and keep checking.
E Evidence: built from practice. What works for coaches and practitioners. Labelled that way.
Sources
Walking in minimal shoes strengthened foot muscles (Ridge et al. 2019, RCT, 🟡) · Lieberman on transitioning slowly (🟠).
Not medical, legal or financial advice.