Which Shoe Works For You? Best Shoe Shopping Tips

Which Shoe Fits Your Foundation?

I love minimal shoes but did you know that not every foot type. nor activity can tolerate them.   Yes - all shoes, including our favorite zero drops carry exceptions to their use. 

When it comes to footwear, most people focus on style, comfort, or brand. But as a functional podiatrist, I look much deeper — because the shoes you wear aren’t just fashion, they’re the foundation for your movement, posture, and overall health.

The right shoe for you isn’t based on a single factor. 

When I recommend footwear to a patient it is based on:  a blend of your foot type, your injury history, and the demands you’ll be placing on your feet.

I will break down each of these guidelines to help you can make more appropriative, individualized decisions.  

1. Foot Type: Your Foundation’s Blueprint

Your foot type sets the stage for how you move and where your body places stress.
I look at:

  • Arch Height: High arches, low arches (flat feet), or neutral arches all require different functional strategies.

  • Foot Shape: Wide vs. narrow forefoot, bunion presence, or toe splay capabilities can influence shoe width and shape.

  • Gait Mechanics: How your foot rolls (pronates/supinates) during walking or running impacts shoe selection.

Recommendation:

  • Flat Feet/Low Arch: May benefit from a shoe with stable midfoot support, a slight heel toe drop or a little arch support such as the Naboso Form 

  • High Arch: Cushioning may assist in shock absorption or can offset stress to the feet especially if you stand for work

  • Neutral Arch: Balanced support and flexibility often work best.

2. Injury History: Your Foot’s Resume

Your past injuries tell a story — and ignoring them when selecting footwear is one of the biggest mistakes I see.

  • Plantar Fasciitis: Avoid overly cushioned shoes can disconnect your foot from the ground. Opt for shoes that allow sensory feedback while still supporting the arch.

  • Achilles Tendon Issues: A slightly elevated heel drop can reduce strain on the ankle and Achilles tendon.

  • Hallux Limitus Pain: Look for footwear that takes stress off of the forefoot and feature a toe spring or forefoot rocker. 

Recommendation: Always choose shoes that address your weakest link — the area of your movement chain most prone to overloading. The right footwear can help prevent a repeat injury by redistributing stress more evenly.

3. Activity Demands: Matching the Shoe to the Task

Your footwear should fit your lifestyle, not just your foot. Think about what you’re doing in them and how often.

  • Standing All Day: Prioritize sensory insoles to keep your feet awake and active, wide toe boxes for comfort, and cushioning materials to reduce fatigue.

  • Running/High-Impact Training: Focus on shock absorption, midfoot stability, and a heel drop suited to your gait pattern.

  • Strength Training: A stable, flat, minimal sole for better ground contact and force transfer.

  • Outdoor/Trail: Grippy outsole, protective upper, and weather-resistant materials.

Recommendation: Have different shoes for different activities. No single shoe can perform optimally for every demand.

The Final Step: Footwear + Foot Health

No matter your foot type, injury history, or activity demands, remember: shoes can support your foundation, but they don’t replace the need for strong, mobile, and sensory-aware feet.

I recommend pairing footwear choices with:

  • Naboso Insoles to keep the sensory system active even while in shoes 

  • Neuro Ball for a daily release of foot tension and improve mobility.

  • Splay Toe Spacers to encourage natural toe alignment inside and outside your shoes

Because healthy movement starts from the ground up — and the right shoe is only part of the equation.

***

Want to learn even more about which shoes are best for you?    Listen to our Ultimate Footwear Guide Lecture where you will get specific examples of Dr Emily's recommendations for patients. 

LISTEN TO ULTIMATE FOOTWEAR GUIDE 

 

The Barefoot Advantage