Is it normal to experience muscle soreness when transitioning to barefoot shoes?

Yes — and it's a healthy sign. Switching to barefoot shoes invites your feet and lower legs to work in a new way. Many people notice some initial muscle fatigue or mild soreness, especially in the calves and arches.

Traditional shoes often take over stabilising tasks that the foot would naturally do. When you begin wearing barefoot shoes, these muscles re-engage and start building strength. As with any new physical activity, this can lead to temporary soreness.

A gradual transition is the most comfortable approach. Start with short walks or limited wear at home, increase your time slowly and allow rest days when needed. Gentle stretching and mobility exercises for the calves, ankles and toes will support your progress. Most people find soreness fades as the feet become stronger.

Research shows that wearing barefoot shoes daily can increase foot strength by 57.4% in just six months.