Features to Look For While Shoe Shopping

To be sure, get up and take a walk around. "If it feels like your heels are sloshing around your shoe, it's too big," says Elizabeth Cody, MD, a foot and ankle surgeon at the Hospital for Special Surgery in Stamford, Connecticut. 

Focus on comfort. Your shoes should feel comfortable as soon as you buy them. Don't be taken in by bells and whistles, either. "There are some salespeople who will tout a shoe for its latest technology, but it's got to be comfortable for you and something you can see yourself standing and walking in all day," Cody says. 

Shop at the end of the day. Your feet swell during the day, so you want to get them measured when they are at their largest. Otherwise, they may feel tight and uncomfortable in the mid-afternoon and early evening. 

Shoe Features to Look For

Even if you don't have foot discomfort, you still need to shop carefully for shoes. Here are some things to keep in mind:

Look for shoes to match your activities. Think about what workouts you do, and pair your shoes accordingly. While a cross training sneaker may be OK for general exercise, they don't provide enough support if your main activity is a specific sport like running, basketball, or cycling. Running shoes, for example, provide heel cushioning and toe flexibility for maximum support, while walking shoes have a shock absorbing heel and are flexible at the ball of the foot.

Opt for laces rather than slip-ons. Laces help to hold your foot in place so it doesn't slip and slide inside your shoe. "Oftentimes, slip-on shoes tend to be lighter and don't provide as much support," Peden says. He also recommends that you avoid ballet flats and flip-flops, both of which offer little arch support and cushioning.

Pick thicker heels. It's OK to wear heels, but try to reserve them for short periods of time, like going out to dinner or a special event, Parthasarathy says. Try to steer clear of those stilettos and opt for a wedge heel that's under 3 inches, she says. "Platform-style heels are in style now, which is great because they help to take pressure off of the ball of your foot," Parthasarathy says. Ankle straps provide extra support, too.

Don't cut costs. It's better to have two to three pairs of good-quality shoes, rather than many cheap ones, Peden says. "The more expensive the shoe, the higher-quality materials, and the better it will hold up," he says. "The salespeople at these stores are also more likely to know how to measure your feet correctly, to ensure you don't buy a shoe that's the wrong size or doesn't provide enough support."

Best Shoes for Foot Pain

Not all foot pain is created equal. The type of shoe you need may depend on your foot injury or foot condition, Peden says. But here are some general guidelines.

Flat feet. Flat feet are very common – some studies show that over a third of people have them. "People with flat feet need more shoe support than others," Peden says. Look for a shoe with a thick, stiff sole and good arch support. "Shoelaces are a good idea, to help hold your foot in place and provide more support," he says. 

High arches. About half of us have high arched feet. "High arched feet are less flexible, so they are more prone to certain injuries, like stress fractures," Peden says. "You want a shoe that's relatively neutral, which means that it has little support in the arch but more cushioning in the heel. This helps to take pressure off of the arch of your foot."

Plantar fasciitis. Plantar fasciitis happens when the plantar fascia, the strong band of tissue that supports your foot arch, gets irritated and inflamed. "You want a thick, stiff sole that still has a lot of cushion in it," Cody says. "The shoe shouldn't be able to bend too much, but it should still feel very comfortable and cushioned when you walk in it."

Osteoarthritis. "You want a very rigid shoe, to provide the most support to your sore foot and ankle joints," Peden says. Look for a very rigid, stiff sole and a shoe that you can barely bend at all, he says. Rocker bottom shoes, which have thick soles and rounded heels, are a good option because they take pressure off of your joints as you walk, Cody says. 

Neuropathy. If you have type 2 diabetes, you may go on to have neuropathy, or numbness in your hands and feet. "If you have neuropathy, you need a shoe with very thick, stiff cushioned soles to help reduce pressure on your feet and prevent complications like corns, blisters, or calluses," Cody says. Also look for shoes made from breathable materials like leather or mesh. They will help prevent moisture buildup that can cause a fungal infection.

Do I Need an Orthotic?

If you've followed the above steps but still find that you have foot pain, you may benefit from an over-the-counter orthotic, Peden says. These are foot pads or heel inserts that help to correct any issues that may add to pain, like flat feet. You can buy them at your local pharmacy or sporting goods store.

Most of the time, you don't need to buy custom orthotics, Peden says. These are expensive and can cost several hundred dollars, compared to over-the-counter versions, which are much more affordable. A study published in the British Journal of Sports Medicine found that custom orthotics aren't any more helpful than the OTC version.

But if your feet still hurt, you should make an appointment with either a podiatrist or a foot and ankle specialist, Peden says. They can help you figure out what's causing your pain and suggest things that can help, like a new type of shoe or physical therapy.