"I've been climbing for a few years now, but lately, my feet have been killing me after each session. I've heard about barefoot shoes—could they help with the pain?"
If you've been climbing for a while, you know one thing for sure: climbing shoes are not built for comfort. They’re designed for precision, grip, and power, but in exchange, they crush your toes, restrict movement, and leave your feet throbbing after a long session.
The usual culprits?
- Tight, aggressively shaped shoes that force your toes into unnatural positions.
- Lack of toe movement, leading to cramping and poor circulation.
- Pressure points that can cause long-term issues like bunions or nerve compression.
So, could barefoot shoes help? Yes… and no.
The idea of climbing in barefoot shoes sounds counterintuitive. After all, climbers need tight-fitting shoes for precision. But more and more people are incorporating minimalist footwear into their training and recovery routines. The key is knowing when and where they work best.
Do Barefoot Shoes Help or Hurt Your Climbing?
Minimalist shoes focus on natural movement, a wide toe box, and zero-drop soles—which means more comfort and better foot mechanics. Runners and weightlifters swear by them, claiming they improve balance and strengthen muscles.
But climbing isn’t running. It requires precise footwork, edge support, and aggressive toeing—things barefoot shoes don’t always provide.
So, where do they actually fit into a climber’s routine?
Where Barefoot Shoes Make Sense in Climbing
Between Climbs: Warm-Ups, Belaying, and Recovery
Let’s be honest—climbing shoes aren’t meant to be worn for hours. If you’re not on the wall, they’re just painful. A good pair of minimalist shoes lets you walk comfortably between climbs, belay without foot cramps, and warm up properly.
Switching into barefoot shoes during rests also helps with circulation, reduces foot cramping, and prevents long-term damage from overly tight shoes.
Slab Climbing & Volume-Based Bouldering
If you’re climbing a route where balance and smearing matter more than edging, barefoot shoes can actually be an advantage. The increased ground feel helps with foot sensitivity and control—especially on big, flat holds or indoor volume-style boulders.
Training & Strengthening Your Feet
Most climbers don’t realize how weak their feet are. Traditional climbing shoes do a lot of the work for you, which can lead to poor balance and long-term foot pain. Training in barefoot shoes—whether through climbing drills, balance exercises, or general strength work—can help strengthen the small muscles in your feet and improve overall stability.
Where Barefoot Shoes Don’t Work
There are some places where minimalist shoes just don’t cut it. If you’re climbing steep routes, tiny edges, or cracks, you’ll probably want to stick with a standard climbing shoe.
❌ Small edges & tiny footholds – You need stiff rubber for precision.
❌ Overhangs & power moves – Downturned shoes help generate toe power.
❌ Crack climbing – You don’t want to be jamming your foot into a crack without protection.
❌ Long multi-pitch routes – Foot fatigue is real, and minimalist shoes don’t provide enough support.
For performance climbing, barefoot shoes won’t replace traditional climbing shoes. That’s why most climbers use them as a training tool rather than a full-time replacement.
A Middle Ground: Minimalist Climbing Shoes
If you’re looking for something that blends barefoot freedom with climbing functionality, some brands are working on hybrid models:
- Saltic – A minimalist climbing shoe with better flexibility and comfort.
- Vibram FiveFingers – Toe pockets provide dexterity for smearing and balance.
- Xero Shoes – Great for approach, belaying, and warm-ups.
These won’t replace your performance climbing shoes, but they offer a comfortable alternative when you’re off the wall or doing easier climbs.
Tips, Tricks & Recovery Hacks for Climbing Feet
Even if you’re not ready to switch to barefoot climbing shoes, there are plenty of ways to reduce foot pain, improve foot strength, and climb more comfortably.
1. Strengthen Your Feet to Reduce Fatigue
The stronger your feet are, the less strain you’ll feel during climbs. Some easy ways to build foot strength include:
- Toe spreads – Sit with your feet flat and spread your toes apart as wide as possible. Hold for 5 seconds, repeat 10 times.
- Calf raises – Helps strengthen your Achilles and arches. Try 3 sets of 15.
- Towel scrunches – Place a towel on the floor and use your toes to pull it toward you. Great for improving grip strength.
Training in barefoot shoes—even just for everyday walking—can also help strengthen your feet.
2. Keep Your Feet Comfortable Between Climbs
Wearing tight climbing shoes all day? Give your feet a break with these simple tricks:
- Switch into barefoot shoes (or just go barefoot) between climbs to improve circulation.
- Use toe spacers after a long session to help realign your feet.
- Massage your feet with a lacrosse ball to relieve tightness and improve recovery.
3. Use the Right Shoe Sizing & Lacing Techniques
Most foot pain comes from wearing shoes that are too tight or improperly laced.
- For aggressive climbs → Stick with a snug fit but avoid extreme compression.
- For all-day sessions or trad climbing → Consider going half a size up for better comfort.
- Try different lacing techniques to relieve pressure points—skipping lace holes near the arch can improve comfort.
4. Walk on Different Surfaces to Toughen Your Feet
If you’re considering transitioning to barefoot climbing shoes, start by walking barefoot on different surfaces first.
- Grass & sand → Great for strengthening foot muscles.
- Rocky or uneven surfaces → Helps improve balance and proprioception.
- Gradual exposure to harder surfaces → Conditions your feet for barefoot-style movement.
Final Thoughts: Should You Try Barefoot Shoes for Climbing?
Barefoot shoes won’t replace your climbing shoes, but they can help with foot strength, pain reduction, and overall comfort.
If you struggle with foot pain after climbing, it might be worth experimenting with minimalist shoes for recovery, warm-ups, and training. Many climbers find that just switching into barefoot shoes between climbs makes a huge difference in how their feet feel.
The best approach? A hybrid one.
- Use barefoot shoes for warm-ups, approach hikes, and recovery.
- Stick with climbing shoes for hard routes and technical climbing.
- Strengthen your feet to reduce pain and improve endurance.
The stronger and healthier your feet are, the better you’ll climb. And if your current climbing shoes leave your feet wrecked, switching things up might be exactly what you need.