Hello! I’m Emily Boudwin, a neuromuscular massage therapist and restorative exercise specialist. Today, I want to share some insights on supporting your feet through the shoes you choose. Our feet do so much for us, and the right footwear can make a huge difference in how comfortable and healthy they feel—especially when walking on hard surfaces like concrete or rocky terrain.
In this guide, I’ll walk you through the types of shoes I’ve tried, what works best for foot health, and some tips on maintaining good toe mobility. Let’s dive in!
Why Shoe Support Matters for Your Feet
In a previous discussion, we talked about the importance of being able to spread your toes to maintain good movement and foot function. However, while barefoot movement is ideal, shoes are necessary for protection against rough surfaces like concrete and rocks. But not all shoes offer the support your feet truly need.
One key factor I always look for in shoes is that they have a back strap or some secure attachment at the heel. This prevents your toes from gripping the shoe to keep it on, which can cause unnecessary strain and misalignment.
Common Shoe Types and Their Impact on Foot Health
High Heels: When to Wear Them and How to Care for Your Feet
Yes, I used to wear high heels periodically, and I still do now and then. High heels tend to clamp your toes closer together, which isn’t ideal for foot health. But sometimes, you just want to wear them, and that’s okay! The important part is to take breaks from them.
After wearing heels, stretch your toes out and massage the bottom of your foot using a ball or similar tool. This helps release tension and encourages natural foot movement.
Flip Flops: Why I Avoid Them
Flip flops might seem like a convenient option, but I don’t recommend them for foot support. Since they lack a back strap, your toes have to grip the shoe to keep it on, which can lead to overuse and fatigue in your toe muscles.
Here’s the problem: when wearing flip flops, your toes grip the shoe constantly, as you can see when I demonstrate with my own feet. In contrast, shoes with a back strap stay securely on your foot without any toe gripping.
If you want to protect your feet, avoid shoes without a secure back. This includes most flip flops and similar styles.
Zero Drop Shoes and DIY Sandals: Finding Flexibility and Comfort
When I first started exploring shoes that allow my toes to spread naturally, I tried zero drop shoes. These shoes have no heel lift, keeping your foot flat and aligned. I even made my own sandals by cutting soles to my foot size and using paracord to secure them.
While these DIY sandals offered flexibility, they weren’t very durable or stylish. So, I started making my own leather sandals tailored to my size 11 feet, which are quite long and hard to fit.
My first leather pair had some issues with durability and fit, but after a couple of attempts, I created a pair that’s both comfortable and pretty. I wear them all the time in summer, whether with dresses, skirts, pants, or shorts.
Additional Footwear Options I Love
Water Socks for Quick Outdoor Runs
For quick trips outside, I grab my water socks. They hold on well, are very comfortable, and allow my toes to spread freely. They’re also very well used, which speaks to their reliability.
Minimal Heel Shoes: A Compromise
If I want something a bit nicer than water socks but still practical, I have a minimal heel shoe option. However, I’m not a fan of even a small heel because my feet and legs can tell the difference—the toe spread isn’t as good, and it affects comfort.
Still, these shoes work in a pinch when I need something more polished but don’t want to wear high heels.
My Favorite: Japanese Outdoor Socks ()
My go-to shoes for everyday wear, except in very hot weather, are Japanese outdoor socks called . These have a very minimal heel and a secure clip at the back, allowing my toes to spread naturally. They’re super comfortable and flexible, folding easily when needed.
I pair them with special socks designed to separate the big toe from the other toes, enhancing comfort and toe mobility.
You can find on Amazon for around $40 to $60. They typically last me one to two years with regular use. There are different widths available, so whether you have narrow or wider feet, you can find a pair that fits well.
Tips for Supporting Your Feet Through Footwear Choices
- Choose shoes with a secure back strap or heel attachment. This prevents toe gripping and promotes natural foot function.
- Avoid flip flops or shoes without heel support. They cause your toes to grip repeatedly, which can lead to discomfort.
- Consider zero drop or minimal heel shoes. These keep your foot in a natural position and allow toe spreading.
- Take breaks from high heels and stretch your feet afterward. Use tools like a massage ball under your foot to release tension.
- Try water socks or for casual, comfortable wear. They offer protection with excellent toe mobility.
Conclusion
Supporting your feet starts with choosing the right shoes that allow your toes to spread and your feet to function naturally. Whether you’re dressing up in heels or heading out for a quick walk, being mindful of your footwear can prevent discomfort and long-term foot issues.
If you want to dive deeper into self-care techniques for your body, check out some of my other helpful guides and tutorials, like my hamstring self-massage tutorial or tips on relaxing your jaw muscles. Your whole body will thank you!
I hope this guide helps you make informed choices about footwear that truly supports your feet. Have a wonderful day!
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