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In civilizations around the world, "people who are habitually barefoot or minimally shod have much lower rates of flat feet than habitually shod populations," Lieberman says. Lieberman and other researchers have found evidence that people who predominantly walk or run in "minimal" shoes-shoes that mimic your bare feet by ditching arch support and a restrictive toe box while incorporating a very thin, flexible sole-tend to have stronger, stiffer feet than those who wear traditional shoes. In short, there’s evidence that time spent barefoot or sporting minimal shoes may help strengthen your feet and save you from pain and injury. Recall a time when you took a long walk on a beach. For example, some people accustomed to running in traditional shoes who quickly transition to minimal footwear may be at risk for injury, and so will those who slam their feet down when they walk. Some of Menz’s research on older adults shows that too-short or too-narrow shoes can lead to foot deformities and increased risk for weakness and falls, as well as growths like bunions, corns and calluses

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