Maximalist vs Barefoot Shoes: What Impact on the Achilles Tendon?
In recent years, so-called maximalist running shoes, with their thick and highly cushioned soles, have become popular among runners. In contrast, barefoot or minimalist shoes emphasize lightness, thin soles, and ground feel. But what about the health of the Achilles tendon? Do these two opposite approaches affect this key structure of the stride differently?
The essential role of the Achilles tendon
The Achilles tendon acts as a natural spring. It stores energy with each stride and releases it to propel the body forward. A healthy, well-stimulated tendon improves efficiency and protects against injuries.
The effect of maximalist shoes
Highly cushioned shoes:
- Reduce proprioception → the runner feels less ground contact.
- Encourage heel strike → often more pronounced with a thick sole.
- Decrease natural muscle activity → the calf and tendon are less engaged.
- Alter ankle angle → studies show this can increase stress on the Achilles tendon if the transition is poorly managed.
These features may relieve certain conditions (knees, arches) but can also lead to Achilles tendon overload or deconditioning in the long term.
The barefoot or minimalist approach
In contrast, barefoot shoes:
- Fully restore ground contact.
- Promote a midfoot or forefoot strike, closer to natural gait.
- Engage the Achilles tendon and calves more, reinforcing their spring role.
- Require a gradual transition to avoid overuse injuries.
Barefoot running reactivates the tendon’s natural function but requires an adaptation period to strengthen the muscle chain.
What does science say?
- Short-term:
- Chan et al., Scientific Reports (2018): maximalist shoes alter biomechanics and increase certain joint loads.
- Kulmala et al., Journal of Applied Physiology (2013): thick soles encourage heel strike and may increase stress on the Achilles tendon.
- Long-term: no multi-year clinical studies yet directly comparing maximalist and barefoot shoes. Available data is mostly biomechanical.
Conclusion
- Maximalist shoes provide comfort and cushioning but may reduce natural Achilles tendon activity and alter loads.
- Barefoot shoes engage the tendon more, enhance proprioception, and promote a more natural gait – provided the transition is gradual.
Today, the choice depends mainly on your goals and health: immediate comfort or long-term strengthening.