Pros & Cons of Zero Drop Shoes You Need To Consider Before Buying

You might not realize it, but your shoes are affecting your posture. When you wear shoes with a heel, it puts your hips out of alignment and causes strain in your lower back and knees. But what if there was a shoe that could help you maintain better posture and alignment? 

Zero drop shoes are a trend that has been gaining popularity in the last few years. The idea behind these shoes is that they encourage natural posture and movement, which can help people with chronic pain issues, like plantar fasciitis or knee pain. They've also been shown to improve balance for athletes of all ages and abilities.

What is a zero drop shoe?

Zero drop shoes are designed to be as close to barefoot as possible without actually being barefoot. They are a form of minimalist shoe that allows the foot to move naturally, with no added cushioning or support. These types of shoes can help you strengthen your feet and improve your posture, which in turn helps prevent injuries.

Zero-drop shoes are becoming increasingly popular among runners and athletes who want to avoid injuries caused by their footwear. They can also be used for running or walking, but are usually recommended for people who have foot pain while running or walking. They're also incredibly comfortable and allow for a more natural range of motion.

What makes zero drop shoes different from traditional shoes?

BIRKENSTOCK Women's Mayari Sandal, Stone, 39 R EU, 8-8.5 M US

Birkenstock Women's Mayari Sandals

Zero drop shoes are designed to have a neutral heel-to-toe drop, or the difference in height between the heel and toe of the shoe, which promotes a natural, healthy foot position.

Traditional shoe design has been around for thousands of years. It has a raised heel that causes the foot to stand at an unnatural angle, which can cause problems with your gait and posture. This is especially true for children, who are often forced to wear traditional shoes from an early age.

Zero drop shoes are better for your posture and gait because they keep your feet in their natural position—flat on the ground, with equal weight distribution between the heel and toe. This reduces strain on muscles and joints while also improving balance.

Are zero-drop the same as minimalist shoes?

If you've been on the hunt for minimalist shoes, you may have seen "zero-drop" and "barefoot" tossed around as synonyms. But are zero-drop shoes really just minimalist shoes?

Zero-drop shoes are shoes that have a heel height of about 0mm. They're meant to be worn barefoot or with very thin socks, so they're typically made from thin, breathable materials (like mesh) and don't have much cushioning in the sole. Because they're so thin, they can feel unstable when you first wear them—but that's because they encourage your feet to naturally find the ground.

Minimalist shoes also have a heel height of about 0mm, but these are more like ordinary sneakers than barefoot alternatives: they have thick soles and lots of padding, which makes them comfortable for walking long distances or running.

Pros & Cons of Wearing Zero-Drop Shoes


Move naturally

Birkenstock Unisex Arizona Sandal,Mocha Birkibuc,39 M EU

Birkenstock Arizona Women's Sandals

Zero drop shoes provide a more natural foot position, which means that your body is able to naturally balance itself while in motion. Your foot can function as it was meant to without any interference from the shoe.

Lessens the risk of injuries

Zero drop shoes are the best choice for runners looking to minimize the risk of injury. The problem with other running shoes is that they cause a lot of impact on the heel, which can damage your Achilles tendon and calf muscles. This can lead to tendonitis and shin splints, which will make it difficult for you to run at all.

Zero drop shoes are designed with an even distribution of weight across your entire foot, allowing you to run more easily without causing any pain or discomfort in your feet or legs.

Comfort and minimalism

Zero-drop shoes are perfect for people who want to be as comfortable and unnoticeable as possible. Whether you're running, walking, or just standing around, you won't even feel like you're wearing shoes. They're light enough that they don't cause any strain on the ankle, but they're also sturdy enough to protect against rocks and other sharp objects that may be in your path.

Lighter than traditional shoes

Zero drop shoes are lightweight and have less cushioning than traditional shoes. They have a flat heel-to-toe drop, meaning there's no difference in height between the front and back of the shoe. This means your foot isn't forced to roll inward or outward when you walk or run on a flat surface. In fact, it's estimated that 30% of people over the age of 40 have some type of foot or ankle issue due to wearing traditional high-heeled shoes.

The lack of cushioning also helps reduce shock when you're running, which can lead to improved form and less impact on your joints. And because they're so lightweight, you don't have to worry about carrying around extra weight on your feet all day long!


Not good for all activities

Birkenstock Women's Mayari Sandal, Metallic Stones Copper Birko-Flor, 38 R EU

Birkenstock Women's Mayari Metallic Stones Copper Birko-Flor Sandal

Zero drop shoes are not well-suited to physical activities that involve a lot of movement. This is because they are designed to be worn barefoot, which means they don't have a thick sole or much cushioning. If you're going to be doing a lot of running or jumping, it might be best to wear shoes that have a bit more support.

Uncomfortable for new users

You may experience slight discomfort in your feet or ankles when wearing them for those who are new to zero drop. This happens because your body isn't used to having your foot flat on the ground. However, if you wear them regularly, this will go away over time and won't be an issue anymore.

Pressure due to lack of support

Since there is no lift in the heel of these shoes, you can expect to feel more pressure on the tendons and muscles of your lower leg. This can lead to some discomfort for some runners, especially if they have not yet built up their leg strength.

Hard to find the right size

It can be difficult to find the right size, especially if you have wide feet. Because these shoes are designed to fit snugly and support your foot, they can be too small or too big if they don't fit correctly.

Limited availability

One of the biggest issues with zero drop shoes is that they can be hard to find. Not all stores carry zero drop options, so if you're looking for a specific style or color, you may have to order online or visit a specialty store. This can make finding the right pair more difficult than it needs to be.

Potential side effects

Some people may experience shin splints from wearing these shoes, as the soles aren't very thick, so your legs and feet feel more impact when you walk on hard surfaces. If you have any injuries or medical conditions that affect your nerves or muscles, you may also be more likely to experience pain from wearing these types of shoes.


Zero-drop shoes are expensive because they are designed to be the most comfortable shoes possible, and that requires a lot of research and development. They’re also made from high-quality materials and have better construction than other shoes. They also often last longer, meaning you can buy fewer pairs of them over a lifetime and still get the same amount of use out of each pair.

Transitioning From Regular Shoes to Zero-Drop Shoes

Transitioning to zero-drop shoes can be a bit of an adjustment, but it's worth it! If you're new to this kind of footwear, we recommend these tips:

Practice wearing them

Birkenstock Women's, Gizeh Braid Sandal - Regular Width Black 37 M

Birkenstock Women's Gizeh Braid Sandal

Start by wearing your new shoes for short periods of time to start. If you find that your feet or ankles hurt when you're wearing them, take them off and give them a break. It may take a few days to get used to your new shoes—you may have blisters at first, or your feet may feel sore or tired. Don't worry! Your body will adjust, and the soreness will go away once the muscles in your feet have strengthened enough to support you.

Wear socks

You can also help ease the transition by wearing socks that are thin enough for your feet to breathe but thick enough to protect them from rubbing against the shoe's materials (especially if you have sensitive skin).

Alternate your footwear

If you're switching from a zero-drop shoe to an old pair of shoes that have more heel drop than your new footwear, it's important to transition slowly over the course of several weeks. This will help prevent injury and allow your body time to adjust to the new shoes.

Switch between your new shoes and old shoes every other day for at least a week before making the switch full-time. After that, try wearing only your old shoes for a few days, then wear only your new ones for a few days, then again alternate between them. 

This process should take about three weeks if you're switching from one zero-drop shoe to another, or longer if you're moving from traditional running shoes with more heel drop than the one(s) you've just purchased.

Use for warming out

If you're planning on wearing your new zero-drop kicks while running, start by using them for warm-ups. That way, your muscles will get used to the changes in biomechanics and you won't have to worry about injury. It's not a good idea to use them for racing or speedwork, because they're so different from what your body is used to.

Final Verdict: Are Zero-Drop Shoes Right For You?

Whether or not you should be wearing zero-drop shoes is a question that can only be answered by your own experience. We believe that if you're looking to try them out, the best brands to start with are Merrell, Altra, VIVOBAREFOOT, Salomon, and Inov-8. These brands offer a range of different styles and are all known for their high-quality standards.

Zero-drop shoes are pricey—and that's because they're made using high-quality materials and design methods that are more expensive than traditional running shoes. So if you're on a tight budget, you may want to think twice before investing in this kind of shoe. But if you can afford it, zero-drop shoes will give you a better running experience than traditional running shoes—and they'll also help prevent injuries!

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