These are the 6 worst shoes for walking, according to podiatrists

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I love the look of a sleek high heel and the effortlessness of a flip-flop as much as the next person, but walking one too many steps in both of these shoes has taught me some painful lessons. That's why I have zero tolerance for uncomfortable, unsupportive footwear these days. I walk a lot — at least four miles every day — and I've learned that choosing the right shoes isn't just about how your feet feel now; the choice can have long-lasting, years-long impacts. Below, podiatrists share the shoes they say aren't ideal for long walks — and what they recommend instead.

New Balance Women's Fresh Foam Arishi V4 Running Shoe

Brooks Women’s Ghost 17 Neutral Running Shoe

Brooks Men’s Ghost 17 Neutral Running Shoe

Altra Men's Escalante 4 Road Running Shoe

Yes, the doctors are coming for your Converse and your Vans . "Completely flat, unsupportive basic canvas shoes don't give your foot anything to work with. No arch support, minimal cushioning and no real structure to keep your foot properly aligned," explains Dr. Mohammad Usman , a board-certified foot and ankle surgeon based in Chicago. The result? Your foot has to work significantly harder with every single step, and that adds up fast. "I see a lot of heel pain, arch pain and tendon issues that trace directly back to this," Usman says.

Dr. David Laurino , a board-certified podiatrist in Arizona, agrees. "Avoid trendy sneakers with flat foot beds that look sporty but don't act the part," he says. "Your feet (and everything above them) soak up the stress, and that's not a good thing."

Sure, you want your toes to breathe, but trekking around in flimsy flip-flops is something every doctor I spoke to warned against . "I don't recommend walking around in flat shoes with flexible soles like flip-flops. If you can fold your shoe in half and have the toe touch the heel, it's probably not supportive enough," says Dr. Katherine Hagmann , an Arizona-based board-certified podiatrist.

Usman also advises steering clear of ultra-thin, flexible styles that offer little support. "People end up gripping with their toes to keep flip-flops on, and over time that can aggravate heel pain, tendon issues, hammertoes and forefoot pain," he says.

Dr. Sari Priesand , a board-certified podiatrist in Michigan, makes the case for saving flip-flops for short boardwalk jaunts even more compelling. "If worn for too long, especially on long walks, flip-flops can lead to blisters or foot irritation. There's also an increased risk of falling or slipping when wearing these types of shoes," she says.

The beauty of a ballet flat lies in its simple, sleek, go-with-anything design, but there's bad news when it comes to these shoes. "Ballet flats typically have zero support and your arches will let you know about it," Laurino warns.

Priesand backs this up, adding that ballet flats have minimal cushioning and shock absorption and prolonged wear can cause blisters. "These types of shoes can worsen things like heel and arch pain, and they can make foot deformities more unstable, which can lead to worsening" of the condition, she says.

You know those popular minimalist sandals that are basically just a flat sole with leather straps? They come back in style year after year, but Usman says they're a bad choice if you'll be on your feet for a while. "Completely flat sandals are usually not great, especially for people with Achilles tendonitis," he says. This type of shoe increases the stretch and load on the tendon, which can lead to pain elsewhere. "The more you strain the Achilles tendon, the more it will directly affect the plantar fascia, the knees, hips, lower back, shoulders and more," Usman says.

On the flip side, shoes with a heel — especially a tall one — won't do if you'll be walking long distances. "High heels can cause increased ankle instability and pain in the balls of the feet. They also tend to run quite narrow and can cause issues like neuroma pain or toe deformities," Priesand warns.

Walking from your car to your office in a pair of pumps may not be an issue, but Usman strongly urges against strutting in heels regularly. "With frequent or prolonged use," he says, comes "calf tightness, achilles irritation, forefoot pain, toe crowding and changes in gait that may affect the ankles, knees, hips or lower back."

Perfectly worn-in jeans and tees ? Good. Worn-down sneakers that are shells of their former selves? Bad, very bad, according to the pros. "If the soles are worn out and the cushioning's dead, you might as well be barefoot on concrete," Laurino says.

Usman also stresses the importance of recognizing when it's time to replace your beloved kicks. "People underestimate this one a lot, so I routinely tell patients to really look at their shoes. The outside may look perfectly fine, but the midsole foam has completely broken down underneath and this is what absorbs impact." His rule of thumb? If you've been wearing the same pair of shoes for over a year and you're on your feet daily, it's probably time to replace them.

So, what shoes are a smarter choice when exploring a new city on foot or trying to hit your step goal for the day? Hagmann says supportive sneakers with firm soles and adequate arch support are your best bet. Laurino adds that walkers should also choose shoes with a wide toe box to accommodate natural foot swelling, as well as thick, solid midsoles to prevent sore feet. And if your dogs tend to sweat a lot, breathable materials are also a must.

Ready to start shopping for a new pair, but need help narrowing down the options? Our editors recently rounded up the best walking shoes , plus you can always find podiatrist-approved picks at the American Podiatric Medical Association . And in case you're wondering, the experts I spoke to for this story are big fans of these footwear brands:

Hoka Men's Bondi 9 Black/White 10 Medium

Sari Priesand , DPM, DABPM, D.ABFAS, clinical associate professor, associate fellowship program director, Podiatry Department at the University of Michigan

David Laurino , DPM, board-certified podiatrist based in Arizona

Mohammad Usman , DPM, foot and ankle surgeon based in Chicago

Katherine A. Hagmann , DPM, MSHA, DAPBM, board-certified podiatric physician based in Arizona