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What Are the Worst Types of Footwear?

Posted By Marty Hughes, DC

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The above content is for educational or informational purposes only and is not intended to replace or augment professional medical instruction, diagnosis, or treatment. Read full disclaimer here.

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Comments
February 23, 2021
Karen

Great article. I have given up on the idea of ever being able to skate or cross-country ski again, because of the footwear. After 5 years of wearing foot-healthy shoes, my feet have reached their true width in the forefoot and toes, and they literally will not fit into skates or ski boots. I long for the day when athletic footwear makers heed your message.

February 23, 2021
Natural Footgear

Thank you for your kind words, Karen! Much obliged. I encourage you to reach out to the individual skate and ski boot brands/companies to voice your opinion. The manufacturers need to hear from their customer base (or the customers they are losing) in order for them to understand how important it is to make the changes that all of us know are necessary.

All the best,
Marty Hughes, DC

February 26, 2021
Paul

I converted to foot-healthy, minimalist footwear about 4 years ago, but I also happen to love climbing. Climbing shoes are kind of a necessary evil—they make it easy to stand on tiny footholds, and they provide traction for “smearing” on smooth rock faces, but they’re the antithesis of what one might consider to be “foot-healthy.” What I did find was that after 4 years, my feet have gotten healthy and strong enough that I can spend an afternoon in climbing shoes without discomfort, which never would have been possible before. So, I give credit to my foot-healthy lifestyle for allowing me to keep climbing for the long haul. Just thought I’d share this to let other would-be foot-healthy climbers out there know that there is hope. :)

February 26, 2021
Natural Footgear

Thank you for your comment, Paul! It’s wonderful to hear that you’ve built up the kind of foot strength and resiliency that can easily counter multi-hour bouts in climbing shoes. That’s pretty much a best-case scenario for rock climbers, I think, as there appears to be very little about the footwear itself that is changeable (not true of most other sport-specific footwear, but probably true for rock climbing shoes). What you’re describing is something that we often tell folks (especially women) who are absolutely required to wear heels or conventional dress footwear for formal events. Do the deed if you absolutely must, but practice the best possible foot care techniques at all other times.

All the best,
Marty Hughes, DC

November 30, 2023
Loretta Rolle

What is a good shoe for walking and aerobics?

November 30, 2023
Natural Footgear

Thank you for your question, Loretta! It’s one that we receive here at Natural Footgear from time to time from active individuals seeking to optimize foot health while performing their favorite physical activities. The good news is that the things to look for in a good walking shoe are also the things to look for in a good aerobics shoe. Namely, you’ll want to find and adopt a shoe that incorporates a zero-drop platform (i.e., is completely flat from heel to toe—no heel elevation and no toe spring), and you’ll want to find a shoe that has both a sufficiently wide toe box to accommodate natural toe splay and a flexible sole that lets your foot operate independently and become strong on its own. An overall lightweight shoe that has a low stack height is also key.

In our experience, we’ve found that a number of shoes imbue these important qualities and work well for both walking and aerobics classes. But if we had to whittle the field down to just one such shoe, it would have to be the Xero Prio Neo—a minimalist athleisure shoe that lets you feel the ground and experience the true joy of natural foot and body movement (www.naturalfootgear.com/pages/xero-prio-shoes). This is a shoe that you can easily and seamlessly (and without a second thought) use to walk to your aerobics class, participate vigorously in your high-intensity aerobics session, and then stroll to a nearby coffee shop to meet up with friends for a high-octane beverage. Indeed, the Prio Neo covers a lot of bases, and we think this may be the perfect shoe to meet your needs.

For more info about how to select the best shoe for you, we encourage you to check out our article entitled How to Shop for Shoes (www.naturalfootgear.com/blogs/educational-articles/how-to-shop-for-shoes). And if you have any follow-up questions, please don’t hesitate to reach out!

Yours in Foot Health,
Drs. Marty & Robyn Hughes

January 09, 2025
Ken

Until, for example, someone invents another type of ski boot, it will be: Go with a conventional boot or don’t ski. The high-level skiers (i.e., World Cup, for example) wear bone-crushingly tight boots. There is no room for less than a tight fit. Control on the slope starts with the boot/foot interface. The high-level skiers also use stiff boots that allow them to really push on the boot. The bindings can be adjusted. In high-performance skiing, you don’t want a binding to release when you go over bone-jarring bumps at high speed. The bindings don’t know if the skier has fallen or is going over rough terrain, so it is an experienced fitter who can set tension properly to match the boots and skier’s ability and planned use.

There is more than style when it comes to cowboy boots. The points allow the rider to get the foot into the stirrups quickly, and the heels help reduce the likelihood that the foot will slip through the stirrup. That would be bad, as in the case of a rider being thrown with one foot having gone through the stirrup, leaving him hanging upside down, head and back banging the ground as the horse runs off with the rider “attached.” It happens. It’s not a pretty sight. I could speak of rock climbing shoes, as my son is an advanced climber. Suffice it to say that the climber seeks out the smallest nooks for toes and fingers. Floppy or wider shoes wouldn’t likely provide a better advantage. That’s my two cents.

January 09, 2025
Natural Footgear

Hi, Ken,

Thank you for sharing your insights! Much appreciated.

All the best,
Marty Hughes, DC

January 09, 2025
Denise Will

I would like to see a casual dress shoe for women.

January 09, 2025
Natural Footgear

Greetings, Denise. One option that we frequently recommend is the Ahinsa Ananda Barefoot Ballet Flat:

www.naturalfootgear.com/collections/womens-ahinsa-ananda-barefoot-ballet-flat-shoes

This is a classy model with a super wide toe box that can be easily dressed up or down. Just a thought!

Kind regards,
Marty Hughes, DC

January 09, 2025
Pat

Great article. I’ve only skied cross-country about six times this year, but each time, as soon as I was done, I happily transferred my feet back into my Natural Footgear-recommended wide-toe box minimalist shoes. When I retired in 2011, I promised myself I’d never wear high heels again. I’ve kept that promise, and my feet have thanked me for it.

January 09, 2025
Natural Footgear

Hi, Pat,

Thank you for your comment. And thank you for your kind words. It’s always great to meet a fellow cross-country skier! I think your approach is a good one: Wearing foot-healthy footwear as often as possible when not in your ski boots. Here’s wishing you much continued success going forward!

All the best,
Marty Hughes, DC

March 07, 2025
Jackson

I’m a Nordic ski racer who’s experienced foot pain and problems in the past that have impacted my ability to compete. I like the concepts you talk about on your site, and I’m curious about a couple of things. What role does arch function play in cross-country skiing performance, and should I be concerned about using supportive insoles in my ski boots?

March 07, 2025
Natural Footgear

Hello, Jackson. Thank you for your questions. Arch function plays a critical role in cross-country skiing performance, and understanding how to optimize it can have a profound impact on both your efficiency and long-term foot health. The arch is not just a static structure—it’s a dynamic, spring-like system designed to absorb impact, store energy, and facilitate powerful movement. In Nordic skiing, where propulsion and glide efficiency are paramount, a well-functioning arch helps you generate and transfer force effectively, providing stability and responsiveness with each stride. However, many conventional ski boots, with their rigid construction and constrictive design, can limit the natural movement of the foot, potentially weakening the arch over time and leading to compensatory movement patterns that increase injury risk.

When it comes to “supportive” insoles, it’s important to consider their effect on your foot’s natural ability to adapt and function. While insoles can sometimes provide temporary relief from pain or discomfort, they often do so by artificially propping up your arch rather than allowing it to strengthen and function independently. Over time, reliance on external support can contribute to weaker intrinsic foot muscles, reduced arch resilience, and a diminished ability to handle the stresses of ski racing. Instead of masking the problem with artificial support, a better long-term approach is to work on restoring natural foot strength and mobility so your arch can do what it was designed to do—support you dynamically through each phase of your skiing movement, whether it be freestyle or classic.

One way to encourage optimal arch function is by focusing on foot-strengthening exercises that activate the small stabilizing muscles within your foot. Toe splaying and single-leg balance drills can all help improve the strength and coordination of your arch, and you can use tools such as BlackBoard ToeBands for the former and the BlackBoard Basic or Naboso Kinesis Board for the latter to increase the degree of difficulty or challenge. Additionally, spending time in healthy-foot-shaped minimalist footwear when off the skis allows your feet to move, flex, and adapt more naturally, counteracting the restrictive effects of ski boots. Using toe spacers between races or during dryland training sessions is also essential for realigning the toes and promoting a healthier foot structure, which ultimately supports a more functional arch.

That said, transitioning away from supportive insoles should be done gradually and with attention to your body’s feedback. If you’ve been using them for a while, your feet may need time to rebuild strength and resilience. You might consider incorporating a more minimal insole or one that simply provides a thin, non-restrictive layer while allowing your foot to maintain its natural shape and function. Additionally, focusing on overall foot and lower-leg mobility can help ensure that your arch is buttressed by strong, adaptable tissues rather than rigid, artificial structures. In the end, your best skiing performance will come from feet that are strong, responsive, and able to move naturally. Prioritizing arch function as part of your training and recovery routine can help you generate more power, improve endurance, and reduce injury risk.

By making small but intentional adjustments to how you care for and train your feet, you can cultivate a more sustainable and high-performing foundation for your skiing career and cruise the trails at your competitive best. I hope this info helps! Please let me know if you have any follow-up thoughts or questions.

All the best,
Marty Hughes, DC

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