Max-Cushion vs. Barefoot Shoes: It’s not All or Nothing

Look around the gym, the jogging paths, or the coffee line, and you'll notice a lot of shoe between most people’s feet and the ground. Max-cushion shoes, with their thick stacks of soft foam, are everywhere.

A recent Wall Street Journal article interviewed podiatrists, sports-medicine doctors, and coaches about how cushioning changes the way we move. 

So is more cushion bad? Not exactly. Cushioning is a trade-off: it can feel great, but it changes how much your feet feel and do with every step.

Their advice wasn’t to go all-in on cushioning or minimal. It was to mix up your footwear, rotating between shoes with different cushioning and stack heights. 

What are max-cushion shoes?

Max-cushion shoes have a thick layer of foam between your foot and the ground. According to the WSJ article, some carry close to two inches of it. 

This could add stack height and heel-to-toe drop. Stack height is the thickness of the sole and how far your foot sits above the ground. Heel-to-toe drop is how much higher your heel sits than your toes. 

Xero Shoes and true barefoot shoes are always zero-drop, so the heel to toe are the same level, and typically close to the ground.

Today it's hard to find a running or walking shoe that isn't sitting on a platform of foam. We think there’s a good case for adding barefoot shoes to your shoe closet.

What changes with more cushioning?

Thick foam changes two things: how much information your feet get from the ground, and how much they have to work to keep you steady.

Ground feel. Your feet have thousands of nerve endings that provide feedback to the rest of your body. 

Dr. Ray McClanahan, DPM, podiatrist at NW Foot & Ankle and inventor of Correct Toes says that feedback plays a big role in how well we move. “Thick shoes can blunt sensory information and hamper human movement.”

Stability. Think about standing on a pillow. Your foot sinks into the soft surface and has to work harder to balance. Stack another pillow and it may be even harder to balance. You may notice your feet wobble side to side and your ankles and knees may quiver. 

Now just stand barefoot on the ground. Notice how the direct contact to the ground feels. You may see your toes spread out. Do you feel more stable?

Curious how footwear plays into balance? Here's what one study found about minimal shoes and balance.

Impact. You might expect more foam to soften every landing, but a 2018 study in Scientific Reports found the opposite. Researchers had 12 runners try both a max-cushion shoe and a conventional running shoe. In the max-cushion pair, their legs stiffened more on landing and the initial impact force was higher, especially at faster speeds.

The researchers think the body may brace against soft foam, much the way it does when running on a softer surface. The study was small and looked at running, not walking, but it's a good reminder that more cushion may not soften the impact.

Learn more about just what happens when you take a step.

Thin, flexible soles are core to every Xero Shoes design: they protect your feet while letting you feel the ground.

What can the barefoot running boom teach us?

In the late 2000s, the bestselling book Born to Run sparked a barefoot running craze. Lots of people traded their cushioned shoes for barefoot shoes overnight.

That led to some backlash, because many people's feet never got the chance to adjust. It was too much change, too fast.

Dr. McClanahan has worked with athletes for 31 years. He recommends controlled barefoot training to the athletes he treats. His advice for everyone else:

"Our feet and bodies are capable of so much more than most people realize. If you want to learn what you are really capable of, pay careful attention to what you put on your feet, and your body will thank you for years to come."

Xero Shoes' advice: go slow and let your feet adapt as you transition to barefoot shoes.

How to add barefoot shoes to your rotation

You don't have to throw out all your cushioned shoes. If anything, the experts interviewed in WSJ recommend rotating shoes with different amounts of cushioning and stack height, and introducing any new style very gradually.

We like to call it microdosing. Here's a simple way to start:

1. Week 1: Wear barefoot shoes for 2-3 short walks or errands.

2. Week 2: Add 5 minutes to your walks or an extra errand.

3. Weeks 3 and 4: Wear them every other day and go a little longer each time.

4. After that: Work them into everyday wear.

If you’re eager to run in barefoot shoes, it’s best to ease gradually. Dr. McClanahan says that people who suddenly switch to barefoot style shoes when they haven't properly trained their bodies to do so safely is what tends to get people in trouble. He recommends a slow progressive transition. “... for those new to barefoot shoes, it can take months to years to accomplish without injury.”

Listen to your feet as you go. Tight calves or tired feet are common as they adapt, so slow down if you need to. 

FAQ

What is stack height in shoes?

Stack height is the thickness of a shoe's sole, or how far your foot sits above the ground. Max-cushion shoes have a high stack height. Barefoot-inspired shoes have a low one, often just a few millimeters, so you can feel the ground beneath you.

Are zero-drop shoes the same as barefoot shoes?

Not always. Zero-drop means your heel and toes sit at the same height. A shoe can be zero-drop and still heavily cushioned. Barefoot-inspired shoes are zero-drop and also have a thin, flexible sole and a wide toe box that lets your toes spread.

Can I wear barefoot shoes and cushioned shoes in the same week?

Yes, and it's a great way to start. Rotating between different types of shoes gives your feet a variety of experiences. Start with short sessions in barefoot-inspired shoes, like a walk or an errand, and add more time as your feet adapt.

How long does it take to get used to barefoot shoes?

It varies from person to person. Some people feel at home within a few weeks of everyday walking, while others take several months, especially before running. Start small, pay attention to how your calves and feet feel, and increase your time gradually. Learn more about transitioning to barefoot shoes.

The bottom line: rotate your shoes

You don’t have to make the choice for max cushion or barefoot. Different shoes change how your feet feel and move. Many experts agree: different shoes introduced slowly, beats an overnight switch in either direction.

The content of this post is for educational and informational purposes only and does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.