Building muscle by wearing barefoot shoes?

It is a widespread idea that the volume of the foot and leg muscles increases through barefoot running or training in barefoot shoes. However, there are also many health experts who claim that wearing barefoot shoes has no significant influence on the muscle volume.

What is right now? We have looked at various scientific studies on the topic that we want to go into more detail here.

In all studies, synonyms are used for barefoot shoes, namely minimum shoes. Below you will find the specific source information on scientific studies if you want to deal with the topic deeper.

Three studies show muscle growth by wearing barefoot shoes

In a study by Miller et al. 2014 33 runners were examined, of which about half switched to minimal shoes as part of the study and the other half continued their training in their usual running shoes as before. The study examined the change in the muscles after a training period of three months. It was found that the runners with minimal shoes significantly increased their muscle diameter (21% for the short tohimger, 18% for the small toe abductor).

In another study of Johnson et al 2016 44 runners were divided into two groups. As in the previously mentioned study, half of it switched to minimal shoes, while the other half continued the training with their usual running shoes. The group of runners who trained with minimal shoes showed an increase in the muscle diameter at the height of the halluxabductor of 10.6%, while the other muscles examined was not significant difference.

In another study of Chen et al. 2016 47 runners were examined. These were selected according to the following criteria:

• Between 20 and 45 years old
• usual on normal running shoes
• Run at least 20km per week in the last 12 months
• So far neither in minimal shoes nor barefoot

According to a random, these 47 runners were divided into two groups and received a 6-month training program. Before and after the semi -annual training period, the muscle volume of the feet and legs was measured using a magnetic resonance imaging (MRI).

Experimental group:

The participants in this group received a minimal shoe for training. You should slowly get used to the new shoe. They still completed the weekly running training with their traditional footwear.

In addition, the runners had to carry out a exercise program with minimal shoes three times a week. The exercises aimed at strengthening the calves and improving the dynamic balance.

Control group:

As usual, the participants in this group continued in their traditional footwear. However, they had to carry out the same strengthening and equilibrium exercises such as the experimental group in order to be able to determine any differences between the groups.

Results of the study

After six months of training in minimalist shoes, the participants of the experimental group showed a significant increase in the volume of the leg and foot muscles.

The participants of the control group not found a difference between the muscle volume before and after the six-month program.

Barefoot shoes have a positive effect on muscle growth

The scientific study results show that the muscle volume can increase by wearing minimal shoes. Minimal shoes are more used to use certain muscle groups. Certainly further studies are required to support the statements of the results mentioned above. However, all three studies show that there is an increase in muscle when using minimal shoes.

However, since all three studies show that there is an increase in muscle, it can be assumed that certain muscle groups are automatically trained when wearing barefoot shoes. And one thing is certain that those who have a strong muscle apparatus are added to injuries. This means that minimal shoes can even reduce the risk of injury.

Used literature:

Miller et al. (2014, Journal of Sport and Health Science):

https://www.sciencedirect.com/science/article/pii/S2095254614000374

Johnson et al 2016, Orthopedics & Biomechanics:

https://pubmed.ncbi.nlm.nih.gov/26509371/

Chen et al. 2016:

https://www.clinbiomech.com/article/S0268-0033%2816%2930067-5/abstract