What is Zero-Drop and Why is it Important?

When you’re shopping for healthy shoes, it’s easy to get lost in all the conflicting information on the internet. Finding the right shoe- or evening getting a grasp on the terminology, can feel overwhelming. Maybe you’ve gone through several pairs of barefoot shoes, only to find they weren’t what you expected. So you returned them and waited weeks for a new pair to arrive, only to go through the whole process again.

Lather, rinse, repeat. . .

As the Healthy Feet Alliance, we take the guesswork out and do the research for you. We’re here to demystify the shoe-buying process by shedding light on what makes a barefoot shoe and why it’s important.

When we talk about natural footwear, we’re talking about specific qualities in a shoe that allow your feet to move freely. Paired with the right exercises, natural footwear (also known as barefoot shoes or minimalist shoes) can strengthen the foot, enhance mobility and endurance, and reduce the risk of injury.

The primary features include a flexible sole, a foot-shaped toe box (sometimes called a wide toe box), and zero drop, meaning no elevated heel. Zero-drop is the feature we’re focusing on in this article because it’s a term you’ll see associated with a lot of footwear.

What is a Zero-Drop Shoe?

If you were standing on a flat surface with bare feet, your heel and toes would be at the same level. Conventional shoes are made with thick cushion that elevates the heel higher than the toes, changing your biomechanics from a natural platform to an imbalanced one, creating more imbalances up the kinetic chain.

Mechanically, it’s not too different from wearing high heels. An elevated heel shifts weight from heel toward the front of the foot, putting more pressure on that area and preventing a balanced distribution of weight.

What does Zero-Drop Mean?

“Drop” is the change in height between the heel and toes. So a shoe with zero drop has no height difference at all- one of the key features of natural footwear. A zero-drop shoe lets the whole foot rest comfortably in its natural state, rather than the heel resting above the toes.

A person wearing a flat shoe splashes the water at the beach

Conventional shoe marketing has glorified thick cushioning and elevated heels for years with comfort and protection at the forefront. “Maximalist” shoes that are decked out with elevated heels, arch support, excessive cushion, and other bells and whistles are said to absorb impact force, preventing overuse injuries.

A tennis player standing in sturdy and heeled tennis shoes

Now we know the opposite is true- running with a cushioned heel results in greater impact loading. As barefoot and minimalist shoes have gained momentum, shoe companies are starting to cash in on the language of barefoot shoes and advertise “zero-drop.” But some of these shoes still have an elevated heel - or include other design features that don’t allow the same freedom of movement as natural footwear.

What is the Benefit of a Zero-Drop Shoe?

A flat sole allows your whole foot to fall in its natural alignment and engage the muscles that maintain stability. As long as you’re transitioning properly, this can help build strength, mobility, prevent injury, and improve your gait over time. (Looking for more guidance on your transition? We highly recommend the Sole Switch course by Gait Happens for a thorough resource!)

With 33 joints, feet have a huge capacity for movement. They rotate side-to-side through the medial arch, and they also point and flex- plantarflex and dorsiflex, respectively. When the heel is lifted, the foot is in a small amount of plantar flexion. But if the heel can’t drop back down to the ground to reload energy through the achilles tendon and distribute weight, that impact force will have to go somewhere else- probably right into your knee joints.

Zero-drop doesn’t mean zero protection. Natural footwear brands are making shoes that are appropriate for a wide variety of activities like hiking, running, and working out. Even the world of fashion is paying attention. Zero-drop dress shoes like Carets are now available in an array of styles for work and formal occasions, so you don’t even have to sacrifice your outfit.

Shoes made without an elevated heel can offer numerous benefits:

Encourage more natural alignment of the feet and joints further up the chain
Utilizes the natural spring mechanism of the achilles tendon
Helps balance pressure across the entire foot rather than just the forefoot.
Natural shock absorption through the design of the foot
More freedom of movement so your feet can adjust to terrain, improving balance and coordination

Can I Run in Zero-Drop Shoes?

Yes. As long as you take precautions and transition slowly over time. Shoes are only part of the equation and what you do outside of your footwear matters. Dr. Mark Cucuzzella, one of our executive members at Healthy Feet Alliance, offers some basic guidelines for learning to run in zero-drop shoes:

Start by wearing your natural footwear for short walks
Gradually increase your time and distance
Maintain your strength routine
Check in with your body. (Pain isn’t always gain!)

Runners sprint off the starting line in flat sprinting shoes

Zero-drop shoes allow your whole foot to contact the ground when you run. Conventional running shoes typically come with a significant heel drop of 8-14mm, which can contribute to shortening the tissue in the back of your body, or your posterior fascial line. They also tend to be heavier than a minimalist shoe, slowing you down and causing fatigue more quickly.

When in doubt about whether a zero-drop shoe is right for you, check with a healthcare provider. You can find one near you with our provider directory.

Where do I Get Zero-Drop Shoes?

To make your search easy, we’re sharing some of our favorite brands making zero-drop shoes. If you’re barefoot-curious but don’t know where to start, here are a few of the best:

(Quick note: these are affiliate links, meaning we may make a small commission off your purchase at no additional cost to you. We only recommend brands that align with our mission and add value to your life.)

Altra Escalante Zero-Drop Running Shoe

If you want a more efficient running gait, Altra is one of our go-to brands for natural running shoes. The Escalante is versatile and comfortable, so you can wear them for longer runs. And it has plenty of room for your toes to spread easily.

SHOP ALTRA SHOES

2. Lem’s Boulder Boot

Lem’s Boulder Boot is the ultimate zero-drop hiking shoe. It’s sturdy, durable, and protects your feet while still letting you feel the ground like a minimalist shoe. It’s lightweight and has a flexible sole, so you can enjoy more time in nature without getting fatigued. You’ll be ready to cross a stream or get caught in a rainstorm at any time because the Boulder Boot is also waterproof!

SHOP LEMS SHOES

3. Vivobarefoot Primus

Take the benefits of zero-drop to the gym with Vivobarefoot’s Primus Lite. It’s one of the lightest, most versatile shoes made by Vivobarefoot. Primus is perfect for strength training, HIIT workouts, cardio, and classes. We love how its simple, featherweight design is like walking on air.

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Ready to explore the wonderful world of zero-drop shoes? Head to our full list of recommended natural footwear to find the best brands!