“Transition to barefoot: how to switch to zero drop without pain”

“Transition barefoot : comment passer au zéro drop sans douleur”

Barefoot transition: zero drop guide | Flex Walk

Simple transition plan to barefoot shoes: duration, frequency, mistakes to avoid, sock selection and comfort tips.

Transition to barefoot shoes: the gradual guide

Switching to barefoot shoes is a mechanical change: your foot and lower leg no longer have the same support as with cushioned shoes and a raised heel. A gradual transition is generally recommended, as zero drop combined with greater flexibility can put more strain on your calves, arches, and intrinsic foot muscles.

Why the transition is important

When you remove the raised heel (drop), the ankle-calf angle changes, and some people quickly experience tension in their calf/Achilles tendon if the weight increase is too rapid. That's why there are "transition shoes" (e.g., low drop, slightly thicker sole) that prepare you for zero drop.

Simple plan (4 weeks) to get started

Week 1: A gentle start

  • 15–30 min per day barefoot (easy walking), then back to your usual shoes.

Week 2: Gradual increase

  • 30–60 min per day, ideally on flat ground.

Week 3: Daily “mix”

  • 50% of the day barefoot if all goes well, while remaining attentive to signs of overload.

Week 4: Stabilization

  • Objective: barefoot for your main uses (city, work, walking), keeping a "comfort" pair if needed.

(To be adapted: each body reacts differently, and the goal is regularity, not speed.)

The 4 classic mistakes to avoid

  • To do a full long day right from day one.

  • Switching to barefoot shoes AND drastically increasing walking kilometers at the same time.

  • Choosing a shoe size that is too short (toes touching): this can create friction and discomfort.

  • Neglecting socks: too thick = toe box "eaten up", too tight = toes compressed.

Which sock is best for a more comfortable transition?

For some feet (low volume or slightly roomy shoes), wool socks can help "fill out" the volume and improve the fit. To maintain the barefoot feel, focus primarily on breathability, no compression in the forefoot, and possibly toe socks if you want to maximize toe freedom.

Why do my calves feel tight in zero drop shoes?
Zero drop alters the angle and the load; slowing down the transition is often the right answer.

Is it normal to have “more sensation” underfoot?
Yes: a thinner/more flexible sole improves proprioception and ground feel.