A foot expert surprises: flip-flops are not harmful at all - and even strengthen the foot
Flip-flops are considered enemies of the feet, but a podiatrist explains that the story is more complex, and that not everyone must avoid them completely in the summer. For healthy people, gradual and proper use of flip-flops may actually maintain foot capacity.
Every summer they return to the streets, beaches, and pools, and with the same speed, the warnings return as well. Flip-flops, we are told repeatedly, can cause heel pain, sprains, toe deformities, and even worsen bunions. However, according to Dr. Paul Langer, a podiatrist and sports physician from Minnesota, the picture is far from clear-cut.
According to him, for healthy people, there is no reason to view flip-flops as forbidden footwear. While they are less stable than closed shoes, require more work from the foot muscles, and are not suitable for every situation, reasonable and gradual use of them is not expected to cause permanent damage to most people.
Why do feet hurt specifically at the beginning of the summer?
Langer says that his clinic tends to fill up in the spring and summer. It is easy to conclude that flip-flops are to blame, but according to him, this is only a partial conclusion.
During the winter, many wear closed, cushioned, and more supportive shoes, and also tend to be less active. As a result, the feet may gradually lose some of their strength and ability to cope with load.
When the weather changes, people start walking more and simultaneously switch to open and thin shoes. This sharp transition may create pain, even if the flip-flops themselves are not the main problem. In other words, the foot is simply not yet used to the new demand.
Do flip-flops cause plantar fasciitis or bunions?
One of the common claims is that flip-flops cause heel pain, plantar fasciitis, hammer toes, or bunions.
Langer notes that as of today, there is no solid research evidence that flip-flops increase the risk of these conditions in people with healthy feet more than other types of shoes.
Heel pain and toe deformities are very common even in people who almost never wear flip-flops. Usually, many factors are involved, including genetics, foot structure, activity level, age, weight, ill-fitting shoes, and movement patterns.
Who really should avoid flip-flops?
Despite the reassuring message, there are groups for whom flip-flops are not a good choice.
People suffering from poor balance, osteoarthritis or rheumatoid arthritis, diabetes, neuropathy, vascular diseases in the legs, edema, degenerative diseases of the nervous system, gait disorders, or a history of surgeries on the lower extremities are at increased risk of falling or worsening an existing condition.
In such cases, it is better to choose a shoe or sandal that attaches well to the foot and the heel.
The risk of falling in flip-flops is indeed higher, but it is not unique to them. High heels, mules, clogs, and ill-fitting shoes can also slip or come off the foot.
Not for a wet beach and not for a hiking trail
Flip-flops are mainly suitable for short walks on a flat and dry surface. They are not intended for long hikes, running, walking on rough terrain, prolonged driving, or slippery surfaces.
On a wet floor, the sole may slip, and the foot itself is not secured inside the shoe. Therefore, the risk of tripping or spraining increases.
A simple rule is to match the shoe to the activity. Flip-flops for the pool or a short walk are one thing. Several hours of walking in the city or a nature hike are a different story.
Perhaps they even have an advantage
Flip-flops require the feet to work more than closed and supportive shoes. The muscles need to stabilize the foot, the toes participate more in walking, and the joints move more freely.
Langer argues that for a healthy person, this is not necessarily a problem. The ability to occasionally wear shoes with little support is part of the foot's ability to remain strong, mobile, and adaptable.
Another advantage is that flip-flops and sandals allow the foot to spread more naturally. Shoes that are too narrow can press on the toes and cause pain themselves. A 2018 study found that up to 72% of subjects wore shoes that did not fit properly, and a link was found between poor fit and foot pain.
How to return to flip-flops without suffering
Those who have not worn flip-flops for months should not switch to them all at once for a whole day.
It is better to start with short periods of time, for example at home or during a short walk, and allow the feet to adapt. If there is no pain, you can gradually increase the duration of use.
Exercises to strengthen the foot and calf, such as heel raises, scrunching a towel with the toes, and standing on one leg, can improve stability and reduce load.
Bottom line, flip-flops are not suitable for every person and every activity, but they are also not an absolute enemy of the feet. For most healthy people, moderate, gradual use in the right context can certainly be part of the summer shoe closet.
