How to Choose Footwear That Supports Foot Health

Your feet are intricate structures composed of bones, muscles, ligaments, and tendons, working harmoniously to provide stability and facilitate movement. Serving as the primary interface between your body and the ground, they endure considerable pressure and strain during daily activities. Therefore, selecting the right footwear is crucial for foot function and reducing the risk of discomfort, pain, and injury. Shoes that don’t fit well or lack adequate support can contribute to various foot issues, ranging from minor nuisances like blisters and calluses to more serious conditions such as bunions, plantar fasciitis, and stress fractures.

Factors such as the height of your arches and your foot’s tendency to pronate (roll inward) or supinate (roll outward) are key considerations in determining the appropriate level of support and cushioning required. However, by understanding these nuances and selecting shoes tailored to your specific needs, you can mitigate potential problems and enhance the overall well-being of your feet.

Understand your foot type

Before determining the best footwear for you, it’s essential to understand your foot type:

Flat feet (Pes Planus):

Flat feet lack the natural arch typically present in the midsection of the foot, which can result in overpronation – an excessive inward rolling motion during walking or running. To effectively support flat feet, it’s crucial to opt for shoes with robust arch support and motion control features. Look for stability shoes with firm midsoles and supportive heel counters to help maintain proper alignment and prevent strain on the arches.

High arches (Pes Cavus):

Conversely, high arches exhibit an exaggerated curve along the midsection of the foot, leading to supination or underpronation – an outward rolling motion. Individuals with high arches often require cushioned footwear with adequate shock absorption to compensate for the reduced natural cushioning. Look for shoes with ample padding and cushioning throughout the midsole and heel area to help absorb impact forces and reduce the risk of discomfort or injury. Additionally, curved lasts accommodate the higher arches without causing pressure points or discomfort.

Neutral feet:

Neutral feet strike a balance between flat feet and high arches, with a moderate arch and even weight distribution. When selecting shoes for neutral feet, aim for moderate arch support and cushioning to provide comfort and support without compromising natural foot motion. Look for shoes with a semi-curved last for a versatile fit, to offer support and flexibility.

Choosing appropriate footwear

Regardless of your foot type, there are several common tips to take on board when it comes to choosing footwear for your foot health:

Proper fit

Shoes that are too small can lead to rubbing, blisters, and discomfort, while those that are too large may cause instability and friction. To find the right fit, it’s essential to measure your feet regularly, as foot size can change over time due to factors like age, weight fluctuations, and pregnancy.

Additionally, consider trying on shoes later in the day when your feet may be slightly larger due to swelling. Make sure there is a thumb’s width of space between your longest toe (usually the big toe) and the end of the shoe. Pay attention to the width as well, ensuring that the shoe comfortably accommodates the widest part of your foot without feeling too tight or constricting.

Toe box:

Look for shoes with a roomy toe box that allows your toes to splay naturally and move freely. A cramped toe box can lead to a variety of foot problems, including bunions, hammertoes, corns, and ingrown toenails. Be aware that round or square-shaped designs tend to offer more room compared to pointy or narrow styles.


Footwear made from breathable materials is essential for promoting airflow and reducing the risk of fungal infections, unpleasant odours, and moisture-related skin conditions. Look for shoes constructed from materials like leather, mesh, or other breathable fabrics that allow air to circulate freely around the foot. These materials help to wick away moisture, keeping your feet dry and comfortable throughout the day.

Regularly airing out your shoes and wearing moisture-wicking socks can also help maintain healthy feet.


Investing in well-constructed shoes made from durable materials is key to ensuring longevity and proper support over time. High-quality footwear typically features sturdy construction, reinforced stitching, and durable outsoles that can withstand daily wear and tear. Also, keep a lookout for styles that offer adequate cushioning, arch support, and stability to provide the support and protection your feet need.

When should I have a professional fitting?

Here are a few scenarios in which consulting a specialist, such as Thames Foot Clinic is highly recommended:

Foot pain:

Persistent foot pain, discomfort, or the development of pressure points while wearing shoes can indicate underlying issues that require attention. Seeking a professional fitting is crucial to pinpoint the root cause and identify appropriate solutions. Trained shoe fitters possess expertise in assessing foot biomechanics, analysing gait patterns, and identifying specific areas of discomfort. Whether you require extra cushioning to alleviate impact forces, enhanced support to stabilise your foot during movement, or width adjustments to accommodate structural differences, a professional fitting can help alleviate foot pain and promote comfort.

Foot conditions:

Individuals with pre-existing foot conditions, such as flat feet, high arches, bunions, hammertoes, or other structural abnormalities, often struggle to find shoes that provide adequate support and accommodate their unique foot shape. Trained fitters can recommend shoes with features designed to accommodate common foot conditions, such as arch support for flat feet, cushioning for high arches, or roomy toe boxes for bunions and hammertoes. Moreover, individuals with medical conditions like diabetes or arthritis require specialised footwear to minimize the risk of complications and ensure optimal foot health. Professional shoe fitters can guide them in selecting shoes with features that promote comfort, protection, and circulation, reducing the likelihood of foot-related complications.


diabetic foot care
diabetic foot care
plantar fasciitis