What makes a good walking shoe?

When going for a walk for exercise, every step you take matters when you’re in the right shoe. If you’re in the market for a new pair of walking shoes, Dr. Pooja Prabhakar, an orthopedic surgeon at Baylor College of Medicine, shares what you need to look for that will provide the best support for your feet.

The most important factor in a good walking shoe is cushioning.

“High cushioning [in your shoe] is best in general for walking. The more cushion, the better,” Prabhakar said. “A lot of people will come see me with knee pain or hip pain. Cushioning in the shoe will help to offload the force of your whole-body weight.”

If cushion isn’t your style, Prabhakar says to try a gel heel cup insert that can also help to take some of the force off your heel.

If you have flat feet, in addition to cushioning, you’ll also want a shoe that has arch support. If not, you can add arch support insoles.

“If you have foot pain, arthritis in your feet or tendonitis (inflammation of a tendon), get a stiff walking shoe. Look for a shoe that doesn’t bend. From front to back, if you try to fold it in half, the shoe shouldn’t bend,” Prabhakar said.

For the best support for your feet, Prabhakar recommends getting a walking shoe that is a size up from your regular shoe size.

“You want to make sure there is enough room in your shoes. You should be able to push your thumb at the top of the shoe and not be able to feel your big toe. You want to have a thumb’s width of space between your toe and the tip of the shoe,” Prabhakar said.

If you have bunions, you want to look for a shoe that has a wider toe box.

Replacing your walking shoes is dependent on how you use them. How often do you wear them? For how long have you had them? Look at the bottom of your shoe and the wear patterns; if the treads are flat, it might be time to get a new pair.

 By Taylor Barnes