One shoe brand that sparks even more questions than the odd shape of their soles is MBT Footwear. Whether you’ve seen those funny looking shoes at the gym, or just heard from a colleague that they just survived the streets on their feet on a long day at work, MBT shoes really have taken a surprising and iconic place in the shoe industry. The company, which stands for Masai Barefoot Technology, was founded back in 1996 with the main idea that a special sole could transform the way the human body moves.
Here’s everything you need to know about MBT shoes, what they do, what they might do for your body, how to pick the right pair, and whether they’re really worth the investment.
What Is MBT Footwear Technology?
MBT Footwear comes from the observation of Swiss engineer Karl Müller that when you walk on uneven soft natural terrain (like soft soil, grass, or sand) it seems easier on the joints than walking on hard, flat man-made pavement. His solution was to construct this softness into the shoe. And that is what makes the MBT sole unique – its one of a kind curved, multi-layered sole that lifts the foot up off the ground on a rounded platform instead of a flat one.
How the Rocker-Bottom Sole Works
The unique rocker-bottom heel and sole ensures that every step produces a heel-to-toe rolling action instead of the strong jarring heel-to-toe strike common in flat shoes. What you will notice under the heel are sections of rounded “masai sensors” – soft pivot points that bring the foot rolling forward. We added a mid-foot stabilizer layer that acts as a natural side-to-side motion barrier and eliminates “wobbling” by some users when they first start using them.
The result is like walking on uneven ground that helps keep the flow of gait more natural and low impact on the joints.
MBT’s Main Product Categories
But the line up has something for everyone The line up breaks down as walking-specific styles, lightweight performance trainers, casual sneakers, professional work shoes for long shifts, outdoor and trail styles, formal shoes, boots, sandals and recovery shoes. The simply means there’s probably an MBT style for just about any daily activity, whether that be hospital hallways, wilderness weekends or city streets.
Potential Benefits of MBT Footwear
Much of the appeal of MBT Footwear lies in what that curved sole could do for the body during our normal walking or standing. Wearers have spoken about how comfortable the shoes are, especially after several hours on their feet. Because the pressure is spread over a larger surface area of the foot, hotspots in the heel or ball of the foot may be lessened.
That may be the most consistently experienced benefit.
Comfort for Walking and Standing
People on their feet for long periods of time — nurses, retail workers, teachers, warehouse personnel — quickly discover that flat shoes push the same pressure points day after day. MBT’s rolling sole can change that load distribution around, an experience a number of wearers report is significantly less tiresome after a full day. Additionally, MBT models tend to have particularly padded soles, while the midfoot stabilizer imparts a slight sense of support and stability missing from flat shoes.
Longer-distance walkers even notice a smoother transition from heel to toe on hard pavement.
What the Evidence Does—and Does Not—Show
Here’s the thing: MBT hasn’t been shy about claiming to us how they can toning muscles, address good posture and reduce back pain. But the evidence from researchers paints a more complicated image. There are some studies that show that shoes like MBT can improve load bearing and change the way your muscles activate while walking – which is kind of cool.
But there isn’t enough good evidence that MBT shoes work as a treatment for specific medical problems like osteoarthritis, chronic back pain, or even plantar fasciitis. They’re shoes, not therapy. If you have an existing health problem, consulting your physiotherapist or podiatrist before wearing rocker-bottom shoes is also a good idea.
Choosing the Right MBT Footwear
Finding the proper MBT model is less about choosing something you like the aesthetic of, and more about taking a trip with regards to activity type. MBT walking shoes you wear on a limited access road for paving will not end up being the same shoes you wear for treacherous mountain trails; an offhand sneaker will not be able to keep up with a long, hard nurse’s shift. Decide exactly where and how you’re going to wear the shoes before going shopping, because MBT styles are as varied as you are, and the wrong choice can be most painful.
Finding the Correct Fit and Size
The obvious starting point – but always measure both feet and size to the bigger foot. MBT suggests about a thumb width’s space between your longest toe and the end of the shoe and recommends this is more important with rocker-bottoms as the foot moves when the shoe is rolling; for the same reason it is not advisable to wear a shoe that is too tight in the toe box. If buying online, always compare your foot size to the brand’s conversion chart as sizing is different with each MBT range; try shoes on if you can.
Selecting the Right Sole and Upper
Varies between MBT styles – some sport deeper profiles, resulting in a more intense rolling feeling, while others are shallower and more subtle. Is the shoe more conducive for wet or mixed terrain?
Some MBT shoes will have deeper tread lugs and will feature waterproof uppers, while others will incorporate treated leather uppers. Breathability should be a consideration if you’re taking the shoes out for a walk in warm weather or engaging in physically active pursuits, meaning mesh panels are a consideration.
Adapting to MBT Shoes Safely
Rocker-bottom shoes really do feel different than regular shoes, at least for the first week. With its curved sole, your stabilizing muscles have to adapt to a slight state of imbalance. It’s the adjustment period that’s normal; neglect to give your body time to adapt and you risk soreness and even injury.
Breaking In Your First Pair
Begin with brief walks – 20 to 30 minutes – and monitor how your feet, ankles and calves feel. Most first-time wearers experience slight muscle fatigue in the calf region, that’s because those muscles are working harder than they’re used to. Build up your wearing time gradually, taking 2 to 3 weeks to work up to a full day, and only do so when the shoes are stable and comfortable.
When to Stop Wearing Them
Any ongoing pain, numbness, rubbing, or sensation of instability that feels progressively worse should be a cue to cease use and see a healthcare professional. MBT shoes are not intended for all foot types or mechanics, and pain is not normal or helpful.
MBT Footwear: Who Should Consider It?
A person who values walking comfort, is on their feet all day at work, or is seeking a softer, everyday alternative to a traditional walking shoe would all find MBT Footwear suitable.
Best Uses and Wearers
They are suitable for city walking, long travese days and commutes, for work environments that require standing for long hours. Those who seek for recovery movement, do not want to impact their joints and must stand long hours love them.
Important Considerations Before Buying
MBT shoes tend to be more expensive than most in the mainstream footwear market – in the range of about $100 to $200 plus, depending on the model. The style may not appeal to everyone. Also, they’re not the best choice for the technical or uneven terrain, unless you buy a style designed for outdoor wear.
Find out the retailer’s return policy, and if you have any issues with your joints or feet, getting fitted by an expert or seeing a podiatrist is time well spent.