Juanjo López, orthopedic specialist: “Barefoot footwear strengthens the intrinsic foot muscles and improves posture”

For orthopedic specialist Juanjo López, one of the main benefits of barefoot footwear is the strengthening of the foot’s intrinsic muscles, those that are not engaged when wearing conventional shoes. In an interview with AS, he explains that it “primarily strengthens the intrinsic muscles of the foot,” allowing the foot to better adapt to different surfaces, support weight more effectively, and improve stability with every step. These muscles, weakened by years of rigid footwear, regain their natural function through barefoot use.

The specialist, a leading collaborator with Mustang Free, notes that the foot is a complex structure designed to sense the ground and adjust to it instantly. However, thick, rigid soles block that mechanism. Barefoot footwear, by contrast, enhances proprioception and allows the brain to receive precise feedback from each surface. This improves balance and muscular response, reducing the risk of falls or sprains.

In addition to muscle strengthening, barefoot footwear contributes to better overall posture. Walking flat helps align the shoulders back and encourages a more neutral spine position. This alignment reduces tension in the lower back and neck. López says it “improves posture by preventing the shoulders from rolling forward,” which is especially important for people who spend long hours sitting or working in poor postures.

Other benefits of barefoot footwear

Another key advantage is joint health. A stronger, better-aligned foot reduces strain on the ankles, knees, and hips. The specialist explains that barefoot footwear “improves joint health in the ankle, knee, hip, and spine,” as it respects natural movement and reduces compensatory patterns. This is particularly beneficial for people dealing with chronic discomfort caused by poor gait.

While barefoot footwear is not a magic solution, López stresses that its effects can be significant and long-lasting when used properly and introduced gradually. He considers it an effective tool for improving overall health, starting from the feet upward.

Care when moving to barefoot

Note however that specialists consistently warn that transitioning too quickly to barefoot footwear can increase the risk of injury. After years of cushioned, supportive shoes, the muscles, tendons, and ligaments of the foot and lower leg are often deconditioned. A sudden shift to minimalist footwear places greater load on the forefoot, Achilles tendon, and calf muscles, which can lead to issues such as stress fractures, tendon strain, or plantar fascia irritation if the body is not given time to adapt.

For that reason, experts recommend a gradual transition. Starting with short periods of use and progressively increasing exposure over several weeks allows the foot’s intrinsic muscles to strengthen safely. Monitoring for discomfort and combining the switch with targeted strengthening exercises can help reduce the risk of overload, ensuring that the potential benefits of barefoot footwear are realized without unnecessary setbacks.

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