Foot pain is one of those things people tend to push through. They swap out their insoles, avoid standing for too long and just hope things improve on their own, not realizing that their shoes might actually be the culprit.
And according to Megan Wolf, MD, a foot and ankle surgeon with Hartford HealthCare’s Connecticut Orthopaedic Institute, finding the right pair has less to do with price or brand than you might think.
“The number one mistake I see is people buying shoes based on how they look or what’s on sale,” says Dr. Wolf. “The right shoe for foot pain has specific features. If those aren’t there, it doesn’t matter how much you paid.”
Before you buy your next pair of shoes, here are four things to look for, according to Dr. Wolf.
1. Arch support prevents strain on the heel, ankle and ball of the foot
The arch of your foot is built to absorb impact. When a shoe doesn’t provide proper support, all of that stress gets redistributed to the ball of the foot, heel and ankle.
“Arch support isn’t just about comfort,” Dr. Wolf notes. “It’s about keeping the foot in proper alignment. When the arch collapses or is unsupported, problems like plantar fasciitis, tendonitis and heel pain can start to develop.”
Look for shoes with a firm midsole and built-in arch support. If the shoe bends easily in the middle when you twist it, it’s probably not going to get the job done.
> Related: The 6 Best Shoes for Your Knees, According to an Orthopedic Expert
2. Proper cushioning reduces impact and pain
Your heel and the ball of the foot take the most impact when you’re walking and standing, and that’s where cushioning matters most.
“A lot of people think a soft shoe is a supportive shoe,” Dr. Wolf explains. “But too much give without structure can actually make things worse. You want cushioning where the foot strikes, combined with enough firmness to keep the foot stable.”
And when it comes to cushioning, there’s a difference between the insole and midsole.
The insole is the removable layer inside your shoe that your foot rests on. The midsole is the thicker layer between the insole and the bottom of the shoe that acts as a shock absorber.
Memory foam and gel insoles can make shoes more comfortable, but don’t overlook the midsole. Look for one that offers enough cushioning to absorb impact without feeling overly soft or unstable.
> Related: 5 Worst Shoes for Your Feet
3. A wide toe box prevents discomfort at the front of the foot
Shoes that taper toward the toe, like dress shoes, heels or even some sneakers, squeeze the forefoot and put extra pressure on the toes and joints. For anyone with bunions, hammertoes or ball-of-foot pain, this can make symptoms significantly worse.
“A wide toe box gives your toes room to sit naturally,” Dr. Wolf adds. “When shoes are too narrow, you’re essentially forcing the foot into a shape it wasn’t designed for. That causes pain, and it can make existing foot problems worse over time.”
Your toes should be able to spread slightly inside the shoe. If they feel compressed or the widest part of your foot pushes against the sides, chances are that the shoe is too narrow.
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4. Heel stability keeps the ankle from rolling inward
The heel counter is the rigid structure at the back of the shoe that wraps around the heel. A firm heel counter keeps your foot stable and stops it from turning inward with each step.
This is especially important if you have chronic ankle pain, flat feet or overpronate, which happens when your foot rolls inward more than it should with each step.
“When the heel isn’t supported, the whole foot tends to roll inward,” Dr. Wolf continues. “That puts strain on the ankle, the knee and even the lower back. Wearing a shoe with a firm heel counter is one of the easiest ways to correct that.”
Press on the back of the shoe when shopping. It should feel firm, not soft or collapsible. If it caves under light pressure, it won’t hold up during everyday use.
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When shoes aren’t enough
The right shoes can go a long way toward relieving foot pain, but they also have limits.
“Shoes are a great starting point,” Dr. Wolf shares. “But if you’ve been in supportive, well-fitted shoes for a few weeks and your pain hasn’t improved, that’s a sign something else is going on. Structural issues, tendon problems and stress fractures all need proper evaluation.”
Custom orthotics, physical therapy and in some cases, imaging can be necessary depending on the cause. If something doesn’t feel right, it’s worth getting evaluated sooner rather than later.
