The arrival of warmer weather often brings the desire to switch from supportive closed-toe shoes to open, breezy sandals. Many popular summer footwear choices, however, offer minimal structural support, leading to foot fatigue, heel pain, and strain. Podiatrists caution that walking on flat, unyielding surfaces in flimsy footwear can exacerbate existing conditions like plantar fasciitis or cause new alignment issues. Choosing a supportive sandal requires focusing on biomechanical design to ensure comfort and health.
Essential Features of a Healthy Sandal
The foundation of any podiatrist-recommended sandal is a rigid, supportive midsole that does not bend easily in the middle, or shank area. This structural stiffness is crucial for stability, preventing excessive foot twisting and supporting the arch tendons during walking. A simple test is to try folding the sandal in half; a healthy sandal should only flex at the ball of the foot, where the toes naturally bend.
Integrated into this firm structure must be a contoured footbed that mirrors the natural shape of the foot. This built-in arch support helps distribute pressure evenly, reducing strain on the plantar fascia and promoting proper alignment. The design should also include a deep heel cup, which cradles the fatty pad beneath the heel bone, stabilizing the foot and controlling excessive inward rolling, known as overpronation.
The security of the sandal depends on its adjustability and fit. Adjustable straps across the forefoot, ankle, and sometimes the heel are necessary to secure the foot firmly. When secured properly, the foot does not have to clutch or grip the shoe to keep it on, which prevents muscle fatigue and toe deformities. Lightweight materials like EVA foam or cork/latex blends are often used to provide a balance of shock absorption and stability.
Recommended Sandal Categories
Sandals incorporating essential supportive features generally fall into a few functional categories.
Orthopedic or Contoured Casuals
These are designed for everyday wear and often feature firm, molded footbeds made from materials like cork or dense foam. These styles focus on long-term stability, using a precise anatomical shape to maintain foot alignment during routine activities. This category is beneficial for those who stand for long periods, as the deep heel cup and pronounced arch support help reduce fatigue.
Athletic or Recovery Sandals
These are typically constructed from a single piece of soft, highly cushioned foam, such as specialized EVA. They are engineered for maximum shock absorption, helping to ease pressure on the joints. This makes them ideal for post-exercise recovery or for individuals with conditions like plantar fasciitis, as the soft design minimizes impact.
Adjustable Walking Sandals
These are the preferred choice for longer excursions, combining durable construction with a secure fit. These designs feature multiple points of adjustment, often with hook-and-loop closures, ensuring the sandal stays fastened during extended walking or light trail use. They usually include a rugged outsole for traction and a firm, supportive midsole for stability on varied terrain.
Common Sandal Styles to Avoid
Many common summer footwear choices fail to meet the structural criteria necessary for foot health, and podiatrists advise limiting their use. Flat flip-flops and slides are the most frequent culprits, offering little to no arch support. They force the toes to grip the thong post to keep the shoe in place, which strains tendons and contributes to conditions like hammertoes.
Footwear with thin, minimalist soles or ballet flat-style sandals should also be avoided for extended periods, as they lack necessary cushioning and shock absorption. Walking in these styles increases the impact forces transmitted through the foot and into the joints, leading to discomfort and fatigue. High-heeled sandals and wedges, especially those over one or two inches, shift the body’s weight forward onto the forefoot, increasing pressure and strain on the ball of the foot and toes.