Yes, there is emerging evidence that barefoot walking, running, or using minimalist footwear can have a positive impact on foot strength, arch function, and gait mechanics, particularly in individuals with flexible flat feet. However, the evidence is nuanced and does not guarantee that flat feet will be “fixed” for everyone.<br /><br />What the Research Supports:<br />1. Increased Intrinsic Foot Muscle Strength<br />A 2021 randomized controlled trial published in Scientific Reports (Curtis et al.) found that adults who wore minimalist footwear for six months experienced a 57% increase in plantarflexor strength at the metatarsophalangeal joints. This strength gain is attributed to increased activation and hypertrophy of intrinsic foot muscles, including the abductor hallucis, which plays a critical role in supporting the medial longitudinal arch.<br /><br />2. Improved Arch Height and Function:<br />In a randomized controlled trial, Hullumani & Chippala (2020) showed that 8 weeks of barefoot walking, with or without targeted foot exercises, resulted in statistically significant improvements in arch posture and foot function in children with flexible flat feet.<br />Additionally, a 2017 study published in Nature found that habitually barefoot children had higher arches and better foot alignment than their shod counterparts (Hollander et al., 2017, PMC5556098).<br /><br />3. Biomechanical Adaptation:<br />Research by Holowka & Lieberman (2018) shows that barefoot and minimalist activity improves proprioception, encourages a midfoot or forefoot strike pattern, and increases muscular engagement, which may help reduce strain from excessive pronation in individuals with flat feet.<br /><br />Caveats and Cautions:<br />Barefoot or minimalist training must be done gradually to prevent overuse injuries such as stress fractures, Achilles tendinopathy, or plantar fasciitis.<br /><br />These interventions are generally best suited for individuals with flexible flat feet, not those with rigid structural deformities or advanced flatfoot conditions (e.g., stage 3 PTTD).<br /><br />This approach does not replace medical or surgical correction in cases where structural issues are present.<br /><br />The Bottom Line:<br />There is credible evidence that barefoot walking or running, when introduced progressively and properly, can improve foot strength, arch support, and gait mechanics, especially in those with flexible flat feet. While not a universal solution, it may offer benefit when integrated into a broader foot health strategy under professional guidance!