Transitioning to Zero-Drop - Technical Library - Outdoor Library - Explore (2024)

FAQs

How long does it take to transition to zero drop shoes? ›

Running in zero-drop footwear activates your lower legs differently and changes how your feet hit the ground. Your muscles and tendons need to adapt to this change, so expect some discomfort until you adjust to this new way of moving. Getting used to a pair of zero-drop shoes can take several weeks.

The more cushioning, the shorter the transition period. We recommend you wear your Altra shoes on easy efforts for week 1, moderate efforts on week 2, and go to long or hard efforts on week 3 unless you feel more adaptation time is needed.

A 2017 study found that after 6 months, zero-drop shoes showed slightly less stress on the knees while running on the treadmill. But there were no other differences in strike pattern in the long term.

One of the most common complaints runners have when they transition to zero drop shoes is soreness in their calves after running. This is due to the fact that the foot now has to lower all the way to the ground instead of having the heel built up 2-13mm off the ground.

Some people also believe that because the shoes help to shorten a runner's stride, they place less stress on people's joints, but Dr. Cunha actually believes that zero drop shoes actually increase the risk of injury.

Cons of Wearing Zero Drop Shoes

Can result in foot or achilles injury if you do not have the proper foot strength or ankle range of motion. Zero drop shoes have more impact on the foot (which is why ensuring you have proper strength and range of motion is so important).

Or do you wear socks? You can wear barefoot shoes with socks or without socks. We wear our Senmotics shoes barefoot in summer, with regular socks in spring and fall and with thick stockings in winter. You may have imagined your Senmotics more flexible than when you first take them out of the box.

Start Gradually:

One of the most crucial aspects of transitioning to zero drop shoes is taking it slow. Your body needs time to adjust to the new alignment and the increased demand on your calf muscles. Begin by wearing your zero drop shoes for short periods during low-impact activities like walking or light jogging.

In this case, wearing running shoes with more stability features that zero drop shoes can help. Those with super high arches, though, may supinate (meaning your foot rolls inward throughout your strike) and experience leg pain if they don't wear a running shoe with a cushioned midsole to absorb shock.

FAQs. Q: Do Hokas have zero-drop shoes? No, Hoka does not currently make a shoe that is zero-drop.

Why are podiatrists against barefoot shoes? ›

Because of the lack of heel cushioning, minimalist shoes have been associated with an increased incidence of heel (calcaneal) fractures, especially in high arched, rigid foot types.

This is characterized by pain to the front part of your knee. It is usually caused by landing ahead of your body weight, which is part of overstriding. Heavily cushioned shoes (like the Hoka Bondi) cause excessive impact at the heel to be displaced farther up the chain.

The body is just adapting to the newness of the natural footwear Altra offers. We suggest you to wear your new Altra every other day, alternating the older pair for the first few days to help you minimize any type of tightness.

A zero-drop shoe is simply one that doesn't have a variance in height between your heel to your toe. Again, there may still be cushioning around your foot to give you support, but your heel-to-toe ratio is protected. These are both great shoe options that won't aggravate your back pain further.

While some manufacturers might suggest taking a few weeks to become accustomed to a lower or zero-drop shoe, I'd suggest taking several months and incorporating specific strengthening and stretching exercises into your routine in order to make the transition without the risk of injury.

Basically, you want to start by spending only one hour each day wearing your new shoes or walking barefoot. Each week you increase this time by one hour until you reach the 8-hour mark at the end of two months. At that point, most people should be able to fully switch to minimal shoes without harm.

Transitioning to minimalist shoes will, in most cases, work your foot and lower body in a very new and unique way, leading to initial soreness and fatigue in many before the longer-term strength gains and other favorable adaptations occur. Be patient, monitor your body's response to this transition, and take it slowly!

There are many benefits of wearing zero-drop shoes including: Improved ankle mobility. More natural running gait. Better posture.

Gradual Adjustment: Begin by incorporating shorter runs with your lower drop shoes into your training routine. Start with one or two runs per week and gradually increase the frequency as your body adapts. Pay close attention to any discomfort or signs of strain, and adjust your training accordingly.