Barefoot shoes have gone from fringe to forefront, with more athletes, parents, and weekend warriors rethinking what they put on their feet. At Red Dot Running Company, we’ve long believed in the power of foot freedom—stocking the best barefoot and minimalist shoes from brands like Vivobarefoot and Xero Shoes.
But how do you make the transition safely? What should parents know about minimalist footwear for their kids? And can going with minimalist footwear help with pain, posture, and performance?
To unpack all of this, we spoke with Boon Kiat, a respected podiatrist and co-founder of Podiatry Quest. A cyclist, movement nerd, and expert in injury prevention, Boon Kiak brings both science and soul to his approach to foot health.
Meet the Expert: Boon Kiak, Principal Podiatrist @ Podiatry Quest
Hi Boon Kiak! Tell us what you do at Podiatry Quest.
Boon Kiak (BK): As a podiatrist, I help patients walk and move pain-free. We treat foot, ankle, and lower limb conditions ranging from plantar fasciitis, bunions, and neuromas, to shin pain, warts, corns, and ingrown toenails.
What’s the mission of Podiatry Quest?
BK: Our mission is to empower individuals to lead more active and fulfilling lives by stepping confidently toward optimal foot and ankle health.
We live by four core values:
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Love what we do – We're passionate and go the extra mile.
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Pursuit of Excellence – We're high-performing.
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Listen – We seek to understand and walk a mile in your shoes.
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Care. Authentically. – We treat you like our Mum, our Dad, or a professional athlete.
What do you enjoy outside the clinic?
I’m an avid cyclist and have been riding and racing bikes for 15 years.
How did Podiatry Quest begin?
I started it in 2023 after a stint as a full-time athlete training for the SEA Games in cycling. Before that, I worked for seven and a half years in a public hospital. I saw the need for more personalized care—and I wanted to help people move better, not just treat symptoms.
What does the “barefoot movement” mean from a podiatry perspective?
BK: It refers to the shift toward minimalist or barefoot-style footwear that allows the feet to move naturally—without the constraints of traditional shoes.
These shoes typically feature:
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Thin soles
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Zero drop (no heel elevation)
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Wide toe boxes
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Flexible materials that mimic being barefoot
It’s gaining popularity because barefoot and minimalist shoes can promote:
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Stronger foot muscles
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Better balance and proprioception
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Improved posture and alignment
All of this supports a more holistic approach to injury prevention and recovery.
What are some common myths about barefoot shoes?
BK: Three big ones come to mind:
1. “Barefoot shoes are bad for your feet.”
They aren’t inherently harmful. Problems arise when people switch too quickly or have underlying foot dysfunction. With proper adaptation, minimalist shoes can build strength and improve balance.
2. “Thick cushioning is better.”
Thick soles might reduce immediate impact—but they dull your sense of the ground. You end up landing harder without realising it. Minimalist shoes encourage a lighter, more natural step.
3. “Barefoot shoes fix foot pain.”
They’re not a cure-all. They’re a tool. Recovery often involves strength work, mobility, and sometimes professional treatment.
Many of us grew up in cushioned shoes. How do we transition safely?
BK: Transitioning needs to be gradual and guided to avoid injury. Here's how.
Start with specific foot and ankle exercises like:
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Toe spreads
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Towel scrunches
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Toe yoga
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Calf raises
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Balance drills
Move slowly and with control:
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Begin with short walks (10–20 minutes) in your minimalist shoes.
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Avoid running or high-impact movements at first.
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Slowly increase the time and distance in minimalist footwear over several weeks and months.
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Mix them in with your regular shoes during the transition.
Expect some soreness in the early stages—that’s normal.
But sharp or persistent pain? That’s a red flag. Rest, and if needed, go back to your supportive shoes until the discomfort subsides.
For most people, the full adaptation takes 6–12 months depending on your activity level and starting point.
Psst: Check out this short video by Xero Shoes on Why Every Runner should Use a Minimal Shoe | Sometimes
Can barefoot shoes help with plantar fasciitis or flat feet?
BK: They can be part of the solution, especially when paired with a proper transition plan. I’ve seen improvements in patients with foot pain who strengthen their feet and use barefoot-style footwear appropriately.
What about kids—are minimalist shoes safe for them?
BK: Absolutely. In fact, they’re ideal—when chosen with care.
Children’s feet are naturally:
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Wide
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Flat
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Flexible
Traditional stiff shoes can interfere with healthy development. Minimalist shoes:
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Allow proper toe splay
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Support proprioception
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Strengthen foot muscles
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Encourage natural movement
Brands like Vivobarefoot and Xero Shoes do a great job designing foot-shaped shoes for kids.
If your child is used to traditional shoes, go slow. Let them adapt gradually—just like adults.
What are signs that a child could benefit from minimalist shoes?
BK: Honestly, most kids under 10 should already be in flexible, foot-shaped shoes as long as they move pain-free.
But if your child trips often, complains of tired feet or shows early signs of bunions or clawed toes, then it’s worth switching to shoes that let their feet move and grow naturally.
Have you seen success stories when patients switch?
BK: Yes! When the transition is done right, I’ve seen kids and adults move better, build strength, and reduce injury risk.
There’s also research that shows minimalist footwear can help reduce the recurrence of deformities like bunions and clawed toes by allowing feet to develop fully.
What’s one thing you wish everyone knew about their feet?
Your feet are not broken—but your shoes might be.
Your feet are strong, adaptable, and designed for movement. They contain:
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26 bones
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33 joints
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Over 100 muscles, tendons, and ligaments
Choosing the right footwear helps you reconnect with that strength. At Podiatry Quest, we assess your gait, muscle imbalances, and structural issues. We’ll guide you through a barefoot transition if it suits your lifestyle—and help treat or manage pain if it doesn’t.
You don’t have to guess—we’re here to help you move well.
Ready to Start Your Barefoot Journey?
The road to stronger, healthier feet doesn’t have to be intimidating.
With expert guidance from Podiatry Quest and the best barefoot shoe selection at Red Dot Running Company, you can walk stronger, run freer, and feel more connected—from the ground up.
👉 Explore our barefoot collection or come by the store at 108 Sims Ave for a fitting and a chat—we’d love to walk you through it.
Podiatry Quest is a specialized podiatry clinic based in Singapore, focused on diagnosing, treating, and preventing foot, ankle, and lower limb conditions. From sporting injuries to long-term pain management, their personalized, evidence-based care helps you move well and live better.
Visit them at:
📍 24 Holland Grove Road, Parksuites, #01-07, Singapore 278803