Walking is one of the easiest and most beneficial ways to stay active. Whether you’re strolling through the city, hiking on a scenic trail, or simply trying to hit your daily step goal, your feet are doing a lot of work. But here’s the problem: not all shoes are designed for walking—especially long distances.
The wrong pair can leave you with sore arches, aching heels, blisters, or even long-term foot problems like plantar fasciitis and joint pain. If you’ve ever finished a walk feeling like your feet have been through a battlefield, your shoes might be to blame.
So before you lace up your favorite pair of shoes and head out for a walk, check this list to see if your shoes are secretly sabotaging your feet. If you see a familiar pair, it might be time to reconsider your footwear choices. Let’s dive in!
1. Flip-Flops
Flip-flops might be the ultimate casual footwear, but they offer zero support. With no arch support, cushioning, or heel stability, they force your foot to overwork with every step. Plus, the constant gripping motion of your toes to keep them on can lead to muscle strain and even conditions like plantar fasciitis.
2. Ballet Flats
They look cute and effortless, but ballet flats provide about as much support as a piece of cardboard. Most have paper-thin soles with no arch support, meaning your feet absorb all the shock from walking. Over time, this can lead to joint pain and misalignment issues.
3. High Heels
It’s no surprise that high heels made this list. The elevated heel puts extreme pressure on the balls of your feet, shortens your Achilles tendon, and throws off your natural gait. Long walks in heels? That’s a recipe for foot pain, blisters, and potential long-term damage.
4. Worn-Out Running Shoes
Running shoes are great—when they’re new. But if you’ve been wearing the same pair for years, chances are they’ve lost their support and cushioning. Once the midsole breaks down, your feet take the full impact of every step, leading to aches, pains, and even stress fractures.
5. Cheap Sneakers
Just because a shoe looks like a sneaker doesn’t mean it’s good for walking. Budget sneakers often skimp on proper arch support, cushioning, and durable materials. They might feel fine for short walks, but over time, they can cause misalignment and joint pain.
6. Flat Sandals
Flat sandals may seem like a better alternative to flip-flops, but most offer little to no arch support. Walking long distances in them can strain your plantar fascia, leading to heel pain and even inflammation. If you must wear sandals, opt for a pair with proper footbed support.
7. Converse (and Other Flat Canvas Sneakers)
Classic canvas sneakers like Converse and Vans may be stylish, but their ultra-flat soles are terrible for long walks. Without arch support or shock absorption, they can cause foot fatigue, heel pain, and even shin splints.
8. Platform Sneakers
Platform sneakers may give you a little extra height, but they also increase your chances of rolling an ankle. The stiff, chunky soles make it harder for your foot to flex naturally, which can lead to discomfort and poor foot mechanics over time.
9. Slip-On Loafers
Loafers might be convenient, but they often lack the structure needed for prolonged walking. Many styles have thin, unsupportive soles that don’t absorb impact properly, leading to sore arches and tired feet.
10. Crocs (Yes, Even Crocs!)
Crocs are often praised for their comfort, but they’re not ideal for long walks. Their wide, loose fit doesn’t provide much stability, and the lack of structured arch support can lead to foot fatigue. They’re fine for short strolls, but not for serious walking.
11. Fashion Boots
Those trendy ankle boots might look great, but they’re often stiff, narrow, and lacking in cushioning. Walking long distances in them can cause blisters, foot cramps, and even bunions over time.
12. Barefoot Shoes (Without a Transition Period)
Barefoot shoes can be great for strengthening foot muscles, but jumping straight into long walks without a transition period can be a disaster. Without proper conditioning, your feet may struggle to handle the lack of support, leading to pain and strain.
13. Slides
Slides are just as bad as flip-flops when it comes to foot support. They lack structure, encourage an unnatural walking pattern, and can lead to foot fatigue quickly. Save them for lounging, not long-distance walking.
14. Super Soft Memory Foam Shoes
Memory foam shoes sound like a dream—until you actually walk in them for hours. While they feel cushy at first, memory foam compresses over time and doesn’t provide lasting support. Without proper arch reinforcement, your feet will sink too much, leading to misalignment, discomfort, and even joint pain. They’re fine for lounging, but not for long walks.
15. Mules
Mules might be trendy and easy to slip on, but they’re terrible for walking. With no back support, your feet have to work overtime just to keep them from slipping off. This constant gripping motion can strain your toes and lead to arch pain. Plus, most mules lack proper cushioning, leaving your feet vulnerable to impact stress.