Whether sandals are beneficial for foot health depends entirely on the design of the footwear and the activity of the wearer. Sandals are defined by their open construction, providing maximum breathability with minimal material coverage. While some sandals offer little more than a thin layer of protection, others are engineered with biomechanical features that rival supportive closed-toe shoes. This article examines the structures in poor designs that cause foot problems and the necessary features that transform open footwear into a supportive option.
Common Foot Issues Caused by Poorly Designed Sandals
Many common, minimalist sandals, such as thin flip-flops, offer virtually no structural support. They lack arch support and heel cushioning, compromising the foot’s natural ability to absorb shock and distribute weight. This can exacerbate existing conditions and cause new biomechanical issues throughout the foot and leg to develop over time.
The inherent instability of backless or loose sandals forces the toes to constantly clench or “grip” the shoe during walking. This repeated, unnatural action strains the tendons, contributing to conditions like flexor tendinitis and toe deformities such as hammertoes or bunions. Constant gripping also alters the natural gait pattern, leading to a shorter stride length as the wearer tries to minimize the chance of the shoe slipping off.
The lack of arch support causes the plantar fascia to stretch excessively. This overstretching leads to inflammation and pain, known as plantar fasciitis, which is worsened by the thin sole’s lack of shock absorption. When the foot’s structural integrity is compromised, the body’s alignment shifts, transferring strain upward to the ankles, knees, hips, and lower back, potentially leading to joint pain. The foot is also exposed to direct impact without adequate cushioning, accelerating joint wear and tear.
Criteria for Choosing Supportive Sandals
Choosing a supportive sandal involves looking for design elements that mimic high-quality athletic footwear. The foundation is a contoured footbed molded to match the natural curves of the foot, providing support along the medial longitudinal arch. This contouring helps distribute weight evenly across the sole, reducing concentrated pressure points. A deep heel cup is also important, as it cradles the heel bone to provide stability and prevent excessive side-to-side movement, maintaining proper ankle and lower leg alignment.
The midsole must offer appropriate shock absorption without being overly soft or unstable. Materials like EVA or polyurethane provide a balance of cushioning and firmness, absorbing impact without allowing the foot to sink or roll excessively. An overly flexible sole is detrimental because it forces the foot muscles and tendons to work harder. Therefore, a supportive sandal should only bend at the ball of the foot, where the foot naturally flexes, and not in the middle, providing intrinsic stability to the arch.
The security of the straps is a primary factor distinguishing a supportive sandal from a flimsy one. A strap system that includes an adjustable heel strap is recommended because it secures the sandal firmly to the foot. This security prevents the foot from having to “grip” the sole with the toes, allowing natural movement through the gait cycle. Adjustable straps also accommodate slight changes in foot size due to swelling, ensuring the foot remains properly seated in the contoured footbed.
Contextual Use: When to Wear Open Footwear
Even supportive sandals are not designed for constant, prolonged use; their suitability depends on the environment and duration of wear. Open footwear is most appropriate for short-duration, low-impact activities, such as quick errands, brief walks around the house, or use in wet, casual environments like the pool or beach. For these purposes, a supportive slide or thong-style sandal with a built-in arch and thick sole is preferable to a completely flat, non-contoured option.
Sandals are inappropriate for activities requiring significant foot protection, long-distance walking, or traversing uneven terrain. The open design inherently increases the risk of cuts, abrasions, and infections from debris. The lack of ankle support also makes sprains more likely on trails or rough ground. Activities involving running, hiking, or heavy physical labor should always be performed in closed-toe shoes that provide full coverage, lateral stability, and robust impact absorption.
For foot health, it is beneficial to rotate footwear and not rely solely on one type of shoe, including supportive sandals. Wearing sandals constantly, even high-quality ones, can lead to over-reliance on the shoe’s support, potentially preventing the small muscles of the foot from being fully engaged and strengthened. The best approach is to reserve open footwear for casual, warm-weather settings where the activity level is low, opting for well-constructed, supportive models when they are worn.