Our feet are the foundation of our body—they carry us through busy days, workouts, adventures, and everything in between. Yet, when it comes to choosing the right shoes, many of us prioritize style over support, comfort, and function. As a Licensed Massage Therapist focused on holistic bodywork, I’ve seen firsthand how poorly fitting or unsupportive footwear can contribute to foot pain, alignment issues, and even injuries. Here’s how to choose shoes that promote foot health and keep you moving comfortably.
Understand Your Foot Type
Everyone’s feet are unique, but there are some general categories that can help guide your shoe selection:
Flat Feet: If your arches are low or non-existent, you might overpronate (roll inward when walking). Shoes with strong arch support and stability features are ideal.
Shoes I recommend for flat feet:
KEEN Women's Versacore Speed from Amazon &
KEEN Men's Versacore Speed from Amazon
High Arches: Those with high arches may underpronate (roll outward) and often benefit from cushioned shoes to absorb shock.
Shoes I recommend for high arches:
Gravity Defyer Women's Pain Relief from Amazon &
Gravity Defyer G-Defy Men's Comfort Solution from Amazon
Neutral Feet: If your arches are neither too high nor too low, you’re in the lucky middle ground. Neutral shoes with balanced cushioning and support will work well for you.
You can determine your foot type with a wet foot test—step onto a piece of paper with wet feet and examine the shape of your footprint (See how HERE)—or consult a podiatrist or specialist.
Shoes I recommend for neutral feet:
Hypermobile Feet: For people with hypermobility, their foot bones can shift around, causing small subluxations—partial dislocations of the joints. These shifts can create instability, discomfort, and strain on surrounding tissues. People with hypermobility may also experience piezogenic papules (fat herniations in the feet), which can be extremely painful with excessive pressure on the heel fat pads. Shoes with firm heel counters, arch support, ankle support and ample cushioning can help stabilize the feet and reduce discomfort.
Shoes I recommend for hypermobile feet: Skechers Women's Trego Alpine Trail &
Heel cups I recommend for piezogenic papules: Wonderwin Heel Cups from Amazon
If you struggle to find shoes that provide adequate support for your foot type, consider investing in quality insoles. Insoles can provide additional arch support, cushioning, and stability, helping to customize your shoes to your specific needs. Look for insoles designed for your foot type, or consult a professional for custom orthotics.
Insoles for flat feet, high arches and neutral feet: SOLE Everyday Plantar Fasciitis Insoles for Men & Women from Amazon
Prioritize Comfort Over Trends
Trendy shoes may look great but can come at a cost to your foot health. When shopping for shoes, try them on and walk around the store to assess comfort. Avoid shoes that pinch, rub, or feel tight, as these can lead to blisters, calluses, or bunions over time. Comfort should always come first, no matter how fashionable the shoe.
Match the Shoe to the Activity
Different activities place different demands on your feet, so it’s essential to choose shoes designed for the task:
Running or Walking: Look for shoes with ample cushioning and a snug fit to reduce the impact on your joints.
Hiking: Opt for durable, supportive hiking boots with good traction to prevent slips and provide ankle support.
Work Shoes: If you’re on your feet all day, prioritize shoes with arch support and cushioning to reduce fatigue.
Dress Shoes: When formal wear is required, look for options with low, wide heels and padded insoles.
Ensure Proper Fit
A well-fitting shoe can prevent a host of problems, from plantar fasciitis to toenail issues. Follow these tips to ensure the best fit:
Shop for shoes in the afternoon or evening, as feet tend to swell throughout the day.
Leave about a thumb’s width of space between your longest toe and the front of the shoe.
Ensure the heel doesn’t slip while walking.
Check the width—your feet shouldn’t feel cramped.
Invest in Quality
While it’s tempting to go for cheaper options, investing in high-quality shoes can save you money and discomfort in the long run. Look for well-constructed shoes with durable materials and supportive features like cushioned midsoles, arch support, and breathable uppers.
Replace Worn-Out Shoes
Even the best shoes have a lifespan. Wearing shoes beyond their prime can lead to reduced support and increase your risk of injury. As a general rule, replace running shoes every 300-500 miles, and check for signs of wear like uneven tread, compressed cushioning, or stretched uppers in other footwear. This is EXTREMELY important in people with hypermobility.
Don’t Hesitate to Seek Expert Advice
If you’re dealing with persistent foot pain or finding it hard to choose the right footwear, consult a podiatrist, a massage therapist, or a foot specialist. A podiatrist can provide personalized recommendations and may suggest custom orthotics if needed. A massage therapist, on the other hand, can help address foot and lower leg tension or pain through targeted techniques, enhancing circulation and supporting overall foot health as well as provide stretches and excercises for foot mobility and foot strengthening. Footwear specialists can guide you toward the best options for your specific needs.
Caring for Your Feet Beyond Footwear
The right shoes are just one part of the equation. Regular foot care, stretching, and massage can help keep your feet healthy and prevent issues. If you’re experiencing foot pain or tension, a therapeutic massage session focused on the feet and lower legs can work wonders.
Choosing the right shoes is an investment in your overall well-being. Treat your feet with the care they deserve, and they’ll keep you moving comfortably and confidently for years to come. For more personalized guidance or to book a session to address foot and body alignment, feel free to reach out—your feet will thank you!
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