Navigating summer footwear requires balancing comfort and style. Many people wear sandals, but the wrong choice can lead to foot pain, instability, and long-term issues like plantar fasciitis. Podiatrists consistently advise selecting sandals that offer structured support. Understanding the specific design elements that promote foot health is the first step toward choosing a pair that keeps the body in proper alignment.
Key Structural Elements of Supportive Sandals
A sandal that supports foot health is defined by several physical features. Adequate arch support is foundational, maintaining neutral alignment and distributing pressure evenly for shock absorption. This contoured footbed prevents the arch from collapsing (overpronation), which can lead to strain in the feet, knees, and back.
Stability is provided by a deep heel cup, which cradles the fatty pad under the heel bone. This feature stabilizes the heel during the gait cycle, preventing sideways movement. The sole must also provide rigidity, resisting twisting in the middle. A supportive sole should only bend where the foot naturally flexes, at the ball of the foot, to ensure the midfoot remains structurally sound.
The quality of the strap system is important for securing the foot to these supportive elements. Adjustable straps across the forefoot and ankle allow for a customized fit that prevents the foot from sliding forward or shifting side-to-side. This secure fit minimizes the gripping motion the toes often perform in flimsy sandals, reducing muscle fatigue and the risk of blisters.
Types of Sandals That Should Be Avoided
While the convenience of casual sandals is appealing, certain designs lack necessary support and should be avoided. Completely flat flip-flops offer almost no support, forcing the foot to absorb impact with minimal cushioning. These flimsy styles fail to cradle the arch or stabilize the heel, often leading to overuse injuries. Lack of secure attachment forces toes to constantly grip the sandal, straining tendons and muscles.
Sandals featuring a high heel, over two inches, alter the body’s natural weight distribution, placing excessive pressure on the ball of the foot. This unnatural positioning can lead to forefoot problems and shorten the Achilles tendon over time. Even platform sandals, while offering a stable base, must have a rigid midsole and proper arch contour. Without these features, they can be unstable and increase the risk of an ankle sprain.
Sandals with thin or non-adjustable straps should also be bypassed, as they provide little stability. If the sandal’s upper material does not securely hold the foot against the contoured footbed, the benefit of any built-in support is lost. Such instability causes the foot to slide and rub, which can result in blisters and further pronation issues.
Ensuring Proper Fit and Sizing
Finding the correct size and fit is essential. Both the length and width of the sandal must accommodate the foot. There should be about a thumb’s width of space between the longest toe and the front edge of the sandal to allow for natural movement and prevent injury.
The heel should sit squarely within the deep heel cup, ensuring the heel’s fat pad is properly centered for shock absorption. If your foot alignment is close to the edge of the sole, try the next size up or a wider width option. Since feet naturally swell throughout the day and in warm weather, podiatrists suggest shopping for sandals in the late afternoon or evening to ensure the most accommodating fit.
Once positioned, adjustable straps should be tightened until the foot is held securely without pinching or discomfort. The straps should prevent the foot from sliding forward during walking, but they must not leave deep indentations or restrict circulation. If the arch contour does not align with the natural curve of your foot, the intended support will be ineffective, so test the fit by walking and feeling for proper arch placement.
Specific Recommended Styles and Brands
The sandals most frequently recommended by podiatrists prioritize orthotic support and secure fit. Orthotic sandals are a top choice, often incorporating cork or EVA foam that molds to the foot over time. Brands like Birkenstock are popular for their contoured cork-latex footbeds, offering substantial arch support and a deep heel cup. Vionic is another brand specializing in sandals with built-in orthotic technology designed to promote natural foot alignment.
Adjustable athletic sandals are another recommended style, for active individuals or those who walk frequently. These models, often from brands like Teva or Chaco, feature multiple secure, adjustable straps across the foot and ankle, providing excellent stability on varied terrain. They typically include shock-absorbing soles and a structured midsole that prevents the foot from twisting excessively.
Recovery slides (e.g., OOFOS or Hoka) are frequently mentioned for their thick, cushioned EVA foam soles. These slides are designed to absorb impact and reduce joint stress, making them ideal for individuals with conditions like plantar fasciitis or for use after strenuous activity. While they are typically open-toed and slide-on, the best models still incorporate a supportive contour and deep heel cup to avoid the instability of traditional flimsy slides.