Footwear: The Hidden Enemy of Your Foot Health

Over the course of your lifetime, you’ll walk an estimated 75,000 miles – the equivalent of circumnavigating the globe three times. So to stay on the move – and keep fit and healthy – it’s essential that you look after your feet. This means wearing footwear that supports these remarkably intricate body parts – which each contain 26 bones, 33 joints and more than 100 muscles, tendons and ligaments, working together to keep you mobile.

But not all of the shoes we love are good for our feet. Here, we get the lowdown from experts about how popular styles can affect your steps – and how to tread more carefully.

Flip-Flops: The Sneaky Culprit

• Lightweight and airy, flip-flops may feel easy to slip on in the summer months.
• But they’re not friendly with your feet, thanks to their flimsy, flat plastic bases that offer no arch support.
• Researchers at America’s Auburn University found that flip-flop wearers take shorter strides – and don’t lift their feet as much – to keep the sandals on.
• This increases the risk of tripping and creating tension in the feet and ankle joints.

Consultant podiatric surgeon Kaser Nazir of Jorja Healthcare Group says: “The lack of arch support and shock absorption can lead to foot problems such as plantar fasciitis (when the tissue at the base of your foot gets torn or inflamed). – as well as pain in the knees, hips, and back. Also the open nature of flip-flops also means your feet are more at risk of injuries, like stubbing your toe as well as cuts and grazes.”

Bharti Rajput, podiatrist (@thefootexpertclinic_), suggests slider-style sandals, which have a thick panel crossing the front of the foot and thicker soles contoured to your foot arch. They also don’t cause as much chafing between the toes, and you can wear them with socks.

Ballet Flats: The Unseen Enemy

You may think you’re being kind to your feet in ballet flats. But they tend to have low-cut sides and thin soles, providing little support or shock absorbency.

They also fail to stabilise the ankle, encouraging your foot to roll inward which can lead to knee and hip pain. Mr Nazir says: “Ballet flats have a similar impact on the feet to flip-flops. The toes are often compressed causing calluses, blisters and bunions.”

Bharti Rajput recommends treating ballet flats as ‘pretty shoes’ reserved for special occasions, like pairing with a dress. She also advises adding a slim cushioned insole for better arch support, especially if you’ll be on your feet a long time. Discreet sock liners can also prevent blisters and corns.

Wellington Boots: The Hidden Hazard

Wellies may keep your feet dry on rainy walks and at muddy music festivals. But as they tend to be roomy but rigid, your foot can slide around inside.

When your toes keep bumping against the hard surface, this can make your nails thicken, or grow inwards. Bharti says: “They also lack the breathability and support of traditional walking boots. This lack of ventilation can encourage fungal infections, blisters, or pitted keratolysis a superficial bacterial infection.”

Bharti advises against wearing wellies for long hikes or anything that needs ankle stability. She recommends wearing wellies with cushioned, moisture-wicking socks and adding an insole for arch support.

Stilettos: The Fashion Killer

They are not called killer heels for nothing. While slipping on a pair of heels may help you look taller and more elegant, the effect on your feet is not pretty, say experts.

This is because the higher the heels are, the more they shift the weight of your body onto the ball of your foot.

In turn, this puts strain on your metatarsals, the five long bones between your upper foot and your toes. There are also other effects on your foot’s skeleton too.

Bharti Rajput says: “Stilettos are extremely bad for the skeletal and muscular systems of the foot, ankle, knees and back. “This pressure on the front of the foot can lead to a number of foot problems including hammertoe, bunions, and stress fractures. The heel height can also impact the Achilles tendon and cause strain in the arch.”

Kitten Heels: The Safer Alternative

As these are typically only 1.5 inches high, they are a safer choice if you are looking to add some sophistication.

However, as the style of these shoes is pointy, this forces your rectangular shaped foot into a tight triangle. The friction can lead to hardened layers of skin forming places where the shoes rub against your foot.

Bharti suggests choosing the heel with the largest area possible for stability and support. She recommends a forefoot gel cushion available online or the pharmacy to ensure extra forefoot comfort when wearing kitten heels.

Sheepskin Boots: The Slippery Slope

Soft and snuggly as they are, sheepskin boots often provide little foot and ankle support, causing your foot to slide around inside.

This repeated strain can contribute to joint wear and tear, affecting the thigh bones, pelvis and lower back.

Bharti warns: “Although they might feel comfortable, these kinds of boots offer very little support to the foot arches or ankles, meaning the feet are more at risk of plantar fasciitis, as well as tendon and ligament damage.”

Platform Trainers: The Weighty Issue

Good-quality trainers are among the best choices for foot health, thanks to their supportive shape and ankle stability.

However, ultra-chunky platform styles with a heel of over an inch can cause problems.

Osteopath Michael Fatica says: “Platforms are not ideal for the long term because they are, by nature, heavier, more awkward and place more stress on feet and lower back. These shoes also tend to be rigid, preventing the feet from bending naturally when walking.”

Heavy Boots: The Unseen Strain

Heavy black boots may be perennial favourites for men and women. But some popular brands of black boots can weigh nearly 2lbs each, and even more if they come with a platform heel.

Bharti warns: “The weight of your footwear absolutely matters. Heavy boots can put extra strain on your legs and feet, especially if worn for long periods.