Which Shoes to Choose?

Whether you’re an avid hiker, pickleball player or gardener, make sure you wear the right shoes.

By Dana Raidt

Listen to this story:

Being steady on your feet can help you be more active, reduce your risk of falls and avoid injury. Steadiness requires a strong foundation, and that starts with the right footwear.

Put your best foot forward

Your gait — the way you move when you walk — says a lot about your foot health. As Lexington, Kentucky-based podiatrist and certified pedorthist Dr. Nicole Freels explains, by the time people are in their 60s, small differences like one leg being a little longer than the other can affect gait. Over time, these changes can lead to knee, hip and foot problems, and pain, injuries and challenges moving around. This is why supportive, stable footwear is so important.

To improve your gait and foot function, choose shoes with good arch support. Consider orthotic inserts to help alleviate conditions like foot pain and plantar fasciitis.

For a more personal solution, you may choose to visit a podiatrist to get fitted for a custom prescription orthotic.

“These can help achieve alignment for the entire lower body, which can assist with stability,” says Dr. Freels.

Helpful foot health terms to know:

Gait: The way someone moves or walks

Arch support: A part of the shoe that gives the arch of the foot extra cushioning

Range of motion: The maximum distance a body part can safely move around a joint

Hypermobility: When joints move outside the standard range of motion

Arthritis: When joints become sore or stiff, allowing for less movement

Venous insufficiency: When veins don’t move blood back to the heart the way they should

Peripheral vascular disease: When blood flow is limited to parts of the body

House shoes are a must

Going barefoot at home might feel nice, but it’s not always a good idea. Hard floors, like wood or tile, can be just as tough on your feet as concrete. Socks or sandals don’t always solve the problem and can even make floors feel slippery.

Dr. Freels says a supportive tennis shoe, ideally with an insert for arch support, is essential anytime you’ll be on your feet longer than 20 minutes — even around the house. If you have flat feet, going barefoot or in socks can cause problems. “Your pain is going to be pretty obvious the next day,” she adds. Slip-on sneakers can make good house shoes, but a lace-up sneaker offers extra support.

Dr. Freels suggests avoiding sneakers that bend and flex too easily even though they can seem like a comfortable, convenient and affordable alternative to typical sneakers. This type of sneaker can lack traction and support, allowing the ankle to move too freely. That extra range of motion can cause problems for anyone with hypermobility or arthritis.

Another benefit of wearing stable, supportive footwear at home? It can help reduce the risk of falls. A 2024 Australian study found that socks were the footwear most likely to contribute to falls, followed by bare feet, slippers and sandals, and then shoes.

It pays to be picky

Selecting the right shoe for an activity is highly personal and depends on many factors, such as the ground surface, shape and structure of your body, and type of movement you’ll be doing. Be prepared to take your time researching and shopping around, or talk to your primary care provider (PCP) about your gait. This preventive step will be well worth it: When your feet are properly protected, you’ll be steadier both on and off the trail (or pickleball court).

Before you select a shoe for any activity, consider these tips:

1. Look closely at design
Don’t assume that a hiking shoe can do a tennis shoe’s job and vice versa. Footwear that isn’t suitable for an activity can lead to injuries. For example, many people try to play pickleball in their regular walking shoes, says Dr. Freels. But for that sport, you need shoes that offer more stability.

2. Get fitted
One size doesn’t fit all — and sometimes one size doesn’t even fit you. The National Institutes of Health says many people wear shoes that don’t fit right. Feet get wider and flatter over time due to pregnancy, fallen arches, weight, genetics or the amount of time a person has spent on their feet over a lifetime. (Even time of day can affect foot size.)

Instead of guessing or ordering the same size out of habit, consider a fitting from a specialty shoe store or foot specialist. Large sporting goods stores may be convenient, but employees may not always have the training or time to thoroughly and properly fit you.

3. Ground surface matters
Choose a more structured, stable hiking boot with ankle support if you walk on muddy or mountainous trails. For neighborhood walks on flat ground, look for a supportive shoe with shock absorption and stability features. Specialty shoe stores can help you find the right grip, traction and support.

4. Focus on quality footwear
Shoes that have the right fit and support may cost more. On the other hand, the most expensive brands aren’t always the best. Read reviews online to learn about comfort and durability to help you decide about shoes for walking and other activities.

5. Customize where you can
Look for removable liners that you can replace with a more supportive insert. A glued or stitched-in liner is a mark of a low-quality shoe, says Dr. Freels.

The right shoe can make all the difference. Choose footwear that offers stability for balance, making every step feel more secure and supported.

Are ‘barefoot’ shoes better? Not always.

Recently, minimal shoes, sometimes called “barefoot” shoes, have become trendy. These shoes feature a wider toe box and more closely mimic a bare foot’s movements. A 2025 study conducted by researchers at the University of Liverpool found some benefits for many people, but these shoes are not for everyone.

Dr. Freels suggests that people who have diabetes should avoid minimal shoes. Diabetes can cause neuropathy, or lack of sensation, in feet. A person with diabetes may not feel callouses (thick hard skin) or ulcers (open sores) that can develop when a minimal shoe wears on a pressure point. If an ulceration occurs, the risk of one reoccurring in the same spot increases.

Minimal shoes often don’t have adequate heel or ankle support. This can be a problem for people who need extra stability when walking or standing. Without enough support, these shoes can lead to discomfort, strain or injuries, especially if you have weak joints or balance issues.

If you’re thinking about trying minimal shoes, it’s important to consider how they’ll work for you. You may also want to talk to a provider if you already have foot problems or health conditions.

To compress or not to compress

Many people use compression socks to support circulation in the legs and feet, especially when sitting or standing for long periods of time. According to the Society for Vascular Medicine, these tight-fitting, tall elastic socks can help prevent blood clots by forcing blood in the legs and feet back up into the heart. But who should wear them?

Compression socks can give an energy boost, reduce fatigue, and help reduce inflammation in tendons and muscles between the knee and foot. According to Dr. Freels, compression socks are especially helpful for people with venous insufficiency, which can cause swelling or varicose veins. Gentle pressure from the socks improves blood flow, helping people stay on their feet and active for longer periods.

Compression socks aren’t safe for everyone. The Society for Vascular Medicine warns against wearing compression socks if you have peripheral artery disease. This condition makes it harder for blood to reach legs and feet, and the extra pressure from the socks can slow blood flow even more. If you’re unsure whether compression socks are right for you, talk to your provider.

For many people, though, compression socks provide support and comfort, making it easier to feel good and keep moving.

How well do you know your footwear?

Click on each question to uncover surprising truths about shoes and their fascinating history.

This information is for educational purposes only and is not a substitute for the advice of a doctor. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine.

< Previous story__ |__ Next story >

Table of Contents

This publication is for informational purposes only and does not replace the care or advice of a doctor. Always talk with a doctor before beginning any exercise program, therapy or medication. Plans are insured through UnitedHealthcare Insurance Company or one of its affiliated companies, a Medicare Advantage organization with a Medicare contract. Enrollment in the plan depends on the plan’s contract renewal with Medicare. This information is not a complete description of benefits. Contact the plan for more information. Limitations, copayments and restrictions may apply. Benefits, premium and/or copayments/coinsurance may change on January 1 of each year. UnitedHealthcare does not provide any assurances nor accept any responsibility or liability regarding the quality, nutritional value, or safety of the included recipes.