Achilles tendinopathy—a condition involving pain, stiffness, or degeneration in the Achilles tendon—can be frustratingly persistent. Whether you’re an avid runner, walker, or simply trying to stay active without aggravating your symptoms, your choice of footwear plays a significant role in both relief and recovery.
This blog explores a common question among those seeking solutions: Can barefoot shoes help with Achilles tendinopathy? Let’s dive into the potential benefits, the research behind it, and how to make the transition safely.
What Is Achilles Tendinopathy – Often Called Tendonitis?
Achilles tendinopathy is a condition that affects the tendon connecting your calf muscles to your heel. It typically results from overuse, poor loading patterns, or sudden changes in activity. Symptoms often include:
- Pain or stiffness in the back of the heel (especially first thing in the morning)
- Tenderness or thickening along the tendon
- Pain during or after activity, such as walking or running
One lesser-discussed factor in recovery is footwear—and that’s where barefoot shoes may offer a surprising advantage.
Benefits of Barefoot Shoes for Achilles Tendon Pain
Barefoot shoes are designed to mimic the experience of walking barefoot. They typically feature a wide toe box, thin sole, and no heel drop (meaning the heel and forefoot are at the same height). Here’s how that can help people with Achilles pain:
1. Improved Flexibility and Natural Movement
Barefoot shoes encourage a more natural range of motion in the foot and ankle. Traditional cushioned shoes often limit this movement, while barefoot styles allow the foot to move as nature intended. This increased flexibility can help restore normal load patterns and improve overall tendon health.
2. Strengthening of Calf and Foot Muscles
Because barefoot shoes require your foot muscles to work harder, they can lead to long-term improvements in strength—particularly in the calf and intrinsic foot muscles. Stronger muscles offer better support to the Achilles tendon, helping reduce excessive strain.
✅ Did you know? Research suggests that strengthening the surrounding musculature plays a critical role in the recovery from Achilles tendinopathy. Footwear that encourages active foot use may assist in this process.
A Safe Transition: How to Start Wearing Barefoot Shoes with Achilles Tendinopathy
While barefoot shoes have potential benefits, switching too quickly can backfire—especially if your Achilles is already irritated. Ideally start your rehab program, get the tendon happier and then once you have begun reintroducing load and your tendon is managing it well then you would be in a good position to begin introducing barefoot shoes. Here’s a practical plan for transitioning safely:
Step 1: Start Slowly with Walking
Begin by wearing barefoot shoes for short walks on flat surfaces. Just 10–15 minutes a day is a good starting point. Gradually increase wear time over the course of several weeks.
Step 2: Incorporate Calf Strength and Loading Exercises
Eccentric heel drops (slowly lowering your heel off a step) are a gold-standard exercise for Achilles recovery. But there are many other aspects that need addressing within a loading program. Do these consistently to build resilience in the tendon.
Step 3: Monitor Your Symptoms
Watch closely for any increase in pain. If discomfort worsens, reduce barefoot shoe use and speak with a physiotherapist. Everyone responds differently, and not all feet are ready for minimal footwear right away.
What Does the Research Say?
A 2022 study in the Journal of Orthopaedic & Sports Physical Therapy found that footwear allowing for a more natural gait and muscle engagement can significantly reduce Achilles tendon loading. While barefoot shoes weren’t the direct subject of the study, the findings support the idea that promoting natural foot function may aid in rehabilitation.
Other studies have shown that minimal footwear can help improve foot strength and lower-limb mechanics, both of which contribute to tendon health when introduced gradually and appropriately.
Best Barefoot Shoes for Achilles Tendinopathy
If you’re curious to try barefoot shoes for Achilles relief, here are some well-reviewed options to consider. All of these offer zero drop soles, wide toe boxes, and flexible materials to encourage natural foot function.
Note: This post contains affiliate links. If you choose to make a purchase, I may earn a small commission at no extra cost to you. Thank you for supporting my work – aimed at supporting you.
Vivobarefoot Primus Lite III
This lightweight, flexible shoe is a top pick for anyone easing into barefoot shoes. It has a wide toe box, great ground feel, and just enough protection to stay comfortable on roads and trails.
- Ultra-flexible
- Excellent for beginners
- Sustainable materials
👉 Check it out on Amazon UK (Mens)
👉 Check it out on Amazon UK (Womens)
Merrell Vapor Glove 6
The Vapor Glove has a loyal following for a reason—it’s breathable, minimalist, and gives you that true barefoot experience with just a thin sole.
- True barefoot feel
- Great value for money
- Breathable mesh upper
- Great grip and style
👉 Check it out on Amazon UK (Mens)
👉 Check it out on Amazon UK (Womens)
Xero Shoes Prio
If you’re looking for a versatile option you can wear for walking, workouts, and light running, the Prio is a brilliant choice. It’s comfy, durable, and comes with a removable insole for customisation. Ideal for those transitioning into barefoot shoes. Comes with removable insole for extra cushioning if needed.
- Secure fit
- Excellent for daily wear
- Good for strength work
👉 Check it out on Amazon UK (Mens)
👉 Check it out on Amazon UK (Womens)
💡 Tip: Some people transitioning to barefoot shoes with Achilles tendinopathy also benefit from wearing them indoors first—such as around the house or at the gym—to build tolerance.
Need More Support? – Best Running Shoes
Then running shoes designed for your specific needs might be a better answer.
This blog will be a great place to start. Discussing what to look for and also the best on the market currently;
Best Running Shoes for Achilles Tendinopathy: A Physio’s Guide
Footwear Helps – Rehab Is Essential!
While barefoot shoes can support recovery from Achilles tendinopathy, they’re only one piece of the puzzle. The root cause of this condition is usually a load issue, meaning the tendon has been overstressed—often from overuse, sudden activity changes, or weak supporting muscles.
To truly recover, you’ll need a proper rehab plan that includes:
- Progressive calf strengthening & loading
- Load management (knowing when to push and when to rest)
- Movement and mobility work
Without these, even the best shoes won’t solve the problem. Footwear can help support the process—but rehab does the heavy lifting.
Learn more about the best type of rehab in the FREE Masterclass. We also assess your tendon together to ensure correct diagnosis.
Final Thoughts: Should You Try Barefoot Shoes for Achilles Tendon Pain?
Barefoot shoes can be part of a successful strategy for managing Achilles tendinopathy—but they aren’t a quick fix. Their real benefit lies in encouraging natural movement, building strength, and helping you reconnect with your body’s mechanics.
That said, not everyone is suited to barefoot shoes, especially right away. If you’re recovering from Achilles issues, a gradual transition plan, robust rehab program and support from a healthcare provider (such as a physiotherapist) are ideal. If you need any help with this then you know where I am.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist
Treating Achilles Tendons Since 2001
