How To Find Sandals That Won’t Hurt Your Feet

If you’re experiencing more foot pain than usual this summer, the problem could be your sandals.

According to podiatrist Dr. Gregory Alvarez, if you’re experiencing foot or arch pain, blisters, calluses, instability or overall fatigue, the construction and fit of your sandals may be to blame. “Many patients report that their feet feel tired or achy after wearing unsupportive sandals for extended periods,” he said.

Our carefree summer attitudes can contribute to these problems. “People expect to be able to go barefoot during the summer to keep their feet cool, but often they don’t have a clue that summer is the time when most soft tissue issues in the feet show up,” said podiatrist Dr. Ebonie Vincent, who appears on the TLC show “My Feet Are Killing Me.” “Even with no injury, long days of walking around the beach or at a summer concert in your cute sandals can cause months’ worth of foot pain.”

For the best possible fit, the experts we spoke with mentioned the importance of finding a brick-and-mortar store with excellent customer service, so you can be sized correctly. Another pro tip? Go shopping at the end of the day, since your feet are at their most swollen then, and you can avoid buying shoes that are too small.

Before you even consider a purchase, ask for a salesperson’s help in understanding what’s going on with your feet. Podiatrist Dr. Hira Humayun Mirza said, “I can’t emphasize enough how important knowing your foot and arch type will be in helping you get the right shoe that keeps you moving pain free.”

And don’t fall for any “break it in” baloney, said physical therapist Christynne Helfrich. “There’s a common misconception that you need time to break in shoes, but it’s important they fit comfortably the minute you try them on,” she said.

Now that you’ve made it to the shoe store, you’re going to want to look at several styles. Start with those that have a cork footbed, recommended podiatrist Dr. Elizabeth Daughtry. “Those shoes can mold to your foot structure, offer slight flexibility and help with shock absorption,” she said.

She suggested next trying on a few pairs with ankle straps, ensuring the straps are adjustable or elastic. “If they’re a man-made material, they should be a spandex or latex type that will adjust with swelling and not irritate the skin leading to blister formation,” she said.

If you still want enough space to allow for flexibility, Derek Roach, the owner at Flow Feet Shoes, suggested: “Have a thumb’s width of space between the end of the sandal and your toes.” And if you’re considering straps, they don’t need to stay in one place forever. “Make sure there’s enough room so you can modify the fit throughout the day,” he said.

While a comfy fit is fine, there’s such a thing as too much roominess. “Shoes that are too large can cause just as much trouble and problems as shoes that are too small,” Daughtry said. “Make sure the arch of the shoe aligns with your foot structure. Our feet do spread out as we stand, so please stand up when trying on shoes.”

Support is a key issue for many of these foot experts. Here’s a quick tip to make sure the sandal you’re considering will support you well: “If you can fold the sandal in half with ease, then it won’t be supportive enough, especially for people with certain foot conditions, such as plantar fasciitis and low arches,” said podiatrist Dr. Porscha J. Bailey.

In addition to that arch support stability, Mirza said you’ll want to check heel support. “Make sure the heel or back of the sandal is sturdy and resistant to twisting,” she said. For enhanced ankle support, she suggested “shoes with laces or structured designs that provide adequate ankle support during movement.”

Sure, flip-flops are terrific for slipping right on, but you’re paying a price for convenience, Daughtry said. “Avoid wearing thong sandals for any extended period of time or for walking excessively in them,” she said. “They can cause blistering or irritation to the skin between the toes.”

Podiatrist Marion Yau, host of the TV show “The Bad Foot Clinic,” said you should never buy a pair of sandals if you feel like you’re gripping them as you walk across the store floor. “This means your foot muscles could be getting overworked, which can lead to pain in the toes or top and bottom of the foot,” she said. “Never buy shoes that rub against any part of your skin, because that could cause blisters and potential infection.”

Helfrich offered the encouragement to walk away, no matter how much you love the look, if you don’t like the feel of a pair: “If it doesn’t fit, keep looking. Always prioritize comfort over fashion to ensure your foot health. If a sandal doesn’t fit, it can also lead to blisters, pain and even increase your risk of tripping and falling.”

If you’re feeling like your feet need a good pre-sandal workout, it might be a good idea to try one, said Denise Smith, physical therapist and certified running technique specialist. She suggested training exercises like balancing on one leg, doing foot “pushups” and doing toe yoga by learning how to move each toe individually. “These are great first steps to preparation for becoming sandal-ready,” she said.

After a full day with a new pair, you might need some recovery, so Smith suggested rolling feet on a lacrosse ball to help relax the muscles after they’ve worked so hard. “Stretching the leg and back muscles will also help take away tension that might have built up through a day on the beach,” she said.

Finally, remember that nothing good lasts forever, especially cute and comfortable shoes. “Don’t forget to get rid of them as they wear out,” Alvarez said. “Worn-out footwear can lose support and cushioning, leading to foot pain.”

How often should you replace your shoes? “That depends on the mileage on the shoe and the wear pattern,” Daughtry said. “If they’re worn regularly, sandals should be replaced about every one to two years. Replace them when they show signs of wear like cracking, scuffing or discoloration, or the outsole of the shoe shows tread reduction or the heel wears down on one side more than the other.”

She also noted that material in shoes will experience “dry rot” if not worn regularly and suggests getting rid of them if you haven’t worn them in more than a year.

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