This article is general information, not medical advice. Feet differ a great deal, and shoes that suit one person may not suit another. If you have foot, ankle, knee or back pain that persists, a medical condition that affects your feet (such as diabetes or circulation problems), or a foot deformity, please speak with a doctor, podiatrist or other qualified professional before choosing footwear.
Why shoes matter
You spend a lot of time on your feet, and they connect you to the ground with every step. Shoes that are too tight, too loose, too stiff or worn out may leave your feet tired or sore, and some people notice that it affects how they stand and walk. Comfortable shoes will not solve every ache, but poorly fitting shoes can certainly add to discomfort.
There is no single best shoe. Comfort is personal, and many marketing claims about support go well beyond what is firmly established. The points below are general things to consider rather than rules.
Start with fit
Fit tends to matter more than any feature.
- Length. There should usually be a little room, often about a thumb’s width, between your longest toe and the end of the shoe, so your toes are not pressed.
- Width. The shoe should not squeeze the sides of your feet. If you often feel pinching, a wider size may help. Many brands offer different widths.
- Heel. Your heel should feel held without slipping up and down as you walk.
- Toe box. Your toes should be able to lie flat and move a little. Narrow, pointed toe boxes may feel cramped for some people.
- Overall feel. Shoes should feel reasonably comfortable straight away. It is unwise to count on them “breaking in” if they hurt in the store.
Feet can change size over the years and often feel slightly larger later in the day, so some people prefer to try shoes on in the afternoon or evening. Measuring both feet is worthwhile, since it is common for one to be a little bigger than the other. Fit to the larger one.
Support, cushioning and flexibility
Support
“Support” usually refers to how well a shoe holds the foot steady. Things people often look at include a firm heel area, a sole that does not twist easily and an arch shape that feels comfortable. Arch shapes vary, and what feels good depends on your own foot. A shoe that feels supportive to you is usually more useful than one that is labeled as supportive.
Cushioning
Cushioning can make hard floors and long days feel kinder. Too little may feel harsh, while very soft, squishy soles can feel unstable to some people. Try walking around in a pair and notice how they feel.
Flexibility
A shoe typically should bend where your toes bend, near the ball of the foot, but should not fold in half or twist like a dishcloth. Checking that is a quick test in a store.
Weight and materials
Lighter shoes may feel less tiring, and breathable materials can help keep feet drier. Neither point is crucial to everyone.
Match the shoe to the activity
Different situations call for different shoes:
- Walking and daily errands. A comfortable, stable shoe with a cushioned sole is a sensible choice. If you plan walking for health, a pair you enjoy wearing makes it easier to keep going.
- Standing for long periods. Cushioning and a stable base may help, along with changing your position and taking breaks.
- Exercise. Shoes designed for your activity often make sense, such as running shoes for running. If you start new activity, build up slowly.
- Work or formal settings. If you must wear dress shoes, consider keeping a more comfortable pair for commuting and other walking.
- Around the house. Some people find that going barefoot is fine, while others prefer a supportive slipper or sandal indoors, especially on hard floors. If you have balance concerns, shoes with a grippy, stable sole may be safer than socks or loose slippers. Balance exercises are another topic worth exploring with professional advice.
High heels and flat shoes
Very high heels shift weight toward the front of the foot and may be tiring when worn for long periods. Extremely flat, thin-soled shoes can feel unsupportive for some people. Many find that a moderate, stable middle ground is most comfortable for daily wear, though preferences vary. Alternating between different shoes across the week might be less tiring than wearing the same type every day.
Know when to replace shoes
Shoes wear out gradually, so you may not notice the change. Signs that a pair is past its best include:
- visible wear on the sole, especially if it is uneven;
- a midsole that looks compressed or feels flat;
- a heel counter that leans or collapses;
- a loss of grip;
- new aches that appear when you wear them.
There is no fixed lifespan, as it depends on how much you walk and the quality of the shoe. If a shoe that used to feel comfortable now hurts, it may simply be worn out.
Practical shopping tips
- Try on shoes with the socks you usually wear.
- Walk around the store, ideally on a hard surface, and spend a few minutes in them.
- Check for rubbing at the heel, toes and sides.
- Check the return policy, so you can test shoes at home on a clean indoor surface.
- Do not buy shoes only because of a claim on the box. Your own comfort is the best guide.
Insoles and inserts
Some people use over-the-counter insoles for added comfort, and others use custom inserts prescribed by a professional. These may help some people and not others, and they are not necessary for everyone. If you are thinking of using them for a specific problem, talk to a podiatrist or other qualified professional first.
When to see a professional
Speak with a doctor or podiatrist if you have foot pain that lasts more than a few weeks, swelling, numbness or tingling, a wound or blister that is slow to heal, a change in the shape of your foot, or pain that interferes with walking. Take extra care to check your feet regularly and seek advice early if you have diabetes or circulation problems, since minor issues can become more serious.