Published by PMR of NY & CT
Flip flops are the default summer shoe: easy, cheap and cool. But if your heels ache by evening or your arches feel tired after a day out, you may be asking: are flip flops bad for your feet?
The honest answer is that it depends on how you use them. For a trip to the pool, the beach or a locker room shower, they are fine and even useful. For long walks, all-day wear or anything athletic, they offer little support or protection, and foot pain from flip flops is common.
What happens to your feet in flip flops
A basic flip flop is a thin, flat sole held on by a single strap between your toes. That simple design changes how your feet work:
- No arch support or cushioning. The tissue along the bottom of your foot, the plantar fascia, can take more strain with every step.
- No heel lift. A completely flat sole may put extra load on your calf and Achilles tendon.
- Toe gripping. With nothing holding the back of the sandal, your toes clench to keep it on, which can tire the muscles of your feet and shins.
- A different stride. Research, though limited, suggests people take shorter steps and change how their feet strike the ground in flip flops.
- Little protection. Toes and soles are exposed to stubs, cuts, dropped objects and hot pavement.
Common problems linked to flip flops
When flip flops become everyday shoes, foot specialists commonly see:
- Heel and arch pain, including plantar fasciitis
- Irritation of the Achilles tendon at the back of the heel
- Rolled ankles, trips and falls, especially on stairs, curbs and wet surfaces
- Blisters and rubbing between the toes where the strap sits
- Cuts, splinters and puncture wounds that can become infected
- Sunburn on the tops of the feet
Some people also notice knee, hip or back discomfort after a long day in flat footwear, although research linking flip flops directly to those problems is limited.
So, are flip flops bad for your feet? It depends on the job
Flip flops work well for:
- Public showers, locker rooms and pool decks, where they help protect against athlete's foot and plantar warts
- The beach or a backyard
- Short trips, such as grabbing the mail
Choose closed, supportive shoes instead for:
- Long walks, sightseeing, theme parks and festivals
- Sports, running, hiking or playing with kids in the yard
- Mowing, gardening and other yard work
- Driving, since a loose sole can slip off or catch under a pedal
What to look for in a better sandal
You don't have to give up sandals. Look for a pair that has:
- A firm sole that bends at the ball of the foot, not in the middle
- A contoured footbed with arch support and a cupped heel
- A back strap or adjustable straps, so your toes don't have to grip
- A slight heel rise rather than a completely flat sole
- Soft strap material that doesn't rub between your toes
Replace any pair once the sole is compressed or the straps are stretched. If you already have heel or arch pain, ask a clinician whether a supportive sandal or an insert makes sense for your feet.
Who should be extra careful
Some people should think twice before living in flip flops:
- People with diabetes or nerve damage in their feet. Reduced feeling means a blister or cut can go unnoticed and become infected. Wear protective shoes, check your feet daily, and ask your doctor or podiatrist about footwear.
- People with heel, arch or Achilles pain, whose symptoms often flare in flat shoes.
- People with balance problems or a history of falls, for whom a loose sandal adds trip risk.
Foot problems that need a professional
See a professional if you have:
- Heel pain that is worst with your first steps in the morning and lasts more than a couple of weeks
- Pain, swelling or bruising after a twist, especially if you can't put weight on the foot, which can mean a fracture
- Redness, warmth or pus around a cut or blister, or a fever; get care the same day if you have diabetes
- A puncture wound from a nail or other sharp object; ask whether you need a tetanus shot
- Numbness, tingling or burning in your feet
Ongoing heel or ankle pain is also worth a visit for ankle pain care or an evaluation with a physical therapist.
Frequently asked questions
Are flip flops bad for your feet if you have flat feet?
They can be. Flat feet often benefit from extra arch support, and a basic flip flop offers none, so the arch and the inside of the ankle may work harder. Many people with flat feet have no pain and need no treatment, but if your arches or ankles ache, a supportive sandal or a well-fitted insert is usually a better choice.
Is going barefoot better than wearing flip flops?
At home, on clean and safe floors, going barefoot for part of the day is fine for many people and keeps the small foot muscles working. Outdoors, bare feet are exposed to cuts and burns. If you have diabetes or reduced feeling in your feet, avoid going barefoot, even indoors, and wear protective footwear instead.
How do you treat heel pain from flip flops?
Start by switching to supportive shoes, including around the house. Gentle calf and arch stretches, a cold pack after activity and easing back on long walks often help. If heel pain lasts more than a few weeks, see a clinician. Physical therapy and, for stubborn plantar fasciitis, other treatments such as shockwave therapy may be options.
Request an appointment at PMR
If summer footwear has left you with heel, arch or ankle pain, Physical Medicine & Rehabilitation of NY & CT (PMR) can find the source and build a plan to get you walking comfortably. Request an appointment and our team will contact you to schedule a visit at PMR of Danbury or PMR of Brewster.
More from the PMR Blog
Continue exploring articles in this topic category.