Two Types Of Footwear: Which Is Best For You?

Written by Bianca Charles on August 9, 2019

Last updated February 5, 2026

Medically reviewed by Connie Christou, D. Ch.

Our feet are what hold us up — every single day! Whether it’s at work for 8 hours or more, or during our morning exercise routine, healthy feet are essential for many of our daily activities. Therefore, you should invest in your foot health. Improper footwear can lead to various foot conditions, so you’re better off ditching those bad shoes and looking for the perfect fit. Knowing the right shoe for you is important, but narrowing them down based on your specific foot type can be challenging. To help educate you on the differences, we will break down the 2 most common types of footwear. Keep in mind, we’re not talking about high heels, sneakers, etc. We’re specifically breaking down the 2 types of footwear based on their structural characteristics and how they will compliment your feet.

Importance of Knowing Your Arch Mechanics

It’s important to learn the structure of your feet, specifically your arch, as it provides some hints as to what the best shoe might be for you. A simple test, called the Wet test, can help sometimes determine your arch type. But to know for sure, it’s recommended to get a foot assessment by a chiropodist.

The wet test process:

Dip the soles of your feet into water.
Stand on a piece of paper.
When you step off, you should see an imprint of your foot which will show you your arch type.

Seeing half of your arch (the middle portion of your foot) indicates a normal arch, while seeing the majority of your arch on the paper indicates you have flat feet (or a low arch). Conversely, seeing minimal arch indicates a high arch. Now that we know this, we can look into the 3 types of footwear.

2 Main Types of Footwear are:

Stability
Neutral

Stability

Normal, flat and low arches are best suited for stability footwear. Stability footwear is the most supportive and corrective. Stability essentially prevents excessive pronation (inward movement) of your foot, which reduces strain and pressure on the joints and muscles in the feet. To correct overpronation (when your foot rolls too far inward), these shoes have medial support – called a medial post – built into the midsole.

Stability shoes also feature a firm heel counter for ankle support. The additional ankle support in stability shoes also makes them great for people who don’t overpronate but may have ankle instability, such as people with Achilles tendonitis.

Neutral

As the name implies, neutral cushioned shoes do not have medial support or features within the midsole. With neutral shoes, there is simply cushioning, and no wedges or stiff plastic support along the arch. This can prevent any sort of under or overcompensation when walking or running. Overall, the structure of the shoe is relatively symmetrical.

Regular pronators and supinators (when your foot fails to roll inwards and instead applies pressure to your outer foot) should consider using neutral shoes because any stability features would be moot.

Final Advice

It’s important to note that the amount of cushioning is not necessarily an indicator of the type of shoe, but rather it’s a combination of medial features, stiff plastic, and other factors. Cushioning can also be stiff, or soft, depending on the denseness and type of foam.

Ultimately, and as The Mayo Clinic notes, “there is no one best shoe or a particular foot type, and comfort and proper fit should be the main criteria you use when selecting new athletic shoes.”

Now that you’re aware of the 3 types of footwear, you can asses your needs and make the right footwear choices!

Are you Looking for the Perfect Fit? Your Solutions Live Here!

You can have your Gait analyzed, Feet properly measured, or see if Custom orthotics are right for you — all under one roof! Our team is trained to handle any and all your foot needs. Contact us to ask about actionable steps towards your solution today!

Call us at 416-769-FEET (3338) or Book Your Assessment Today!

About Author: Bianca Charles

With 15 years of dedicated experience in podiatry, Bianca Carter offers a wealth of knowledge and expertise at Feet First Clinic. Throughout her career, Bianca has worked closely with leading chiropodists, continually deepening her understanding of all aspects of foot care.

Learn more about Bianca Charles

PrevPrevious What to Expect in a Foot Treatment: A Sneak Peek of Your First Visit at a Foot Clinic

NextNext Effective Exercises for People with Fallen Arches

Related Services & Conditions

Newsletter Signup

Get biweekly health information and advice from our experts.

January 22, 2026

Different Stages of a Bunion

A bunion, medically known as hallux abducto valgus, is an angular bony protrusion that forms at the base of the joint that connects your big toe to your foot. This joint, called the first metatarsophalangeal joint (or MTP joint for short), is a critical junction of bones, tendons, and ligaments that bear much of our weight when we’re on our feet. With bunions, the joint deviates its proper alignment, which causes the big toe to slowly and gradually turns towards the smaller toes. This foot deformity occurs in about 10-30% of the population, affecting twice as many females as males. Bunions are caused or contributed to by wearing poor-fitting shoes, faulty foot mechanics, muscle imbalances, lax ligaments, inflammatory arthritic conditions, and genetics. Bunions can be asymptomatic, although some people may experience pain, redness, and swelling at the joint, especially with tight footwear and extended periods of standing or walking. Symptoms may lessen with rest, biomechanical correction, and improved footwear choices. Unfortunately, a bunion is a progressive deformity and is irreversible without surgical intervention. This means they will slowly get worse over time. However, addressing underlying biomechanical factors may help slow its progression and reduce symptoms. Stages of Bunions Bunions are categorized in stages to determine the severity of the deformity. Without treatment, there is a greater risk a bunion will progress from one stage to the next. Stage 1 Visually, a bunion at this stage is considered mild. There may be a small “bump” at the side of the 1st MTP joint and the big toe will be slightly turned towards the second toe, although not touching it. Stage 2 The big toe further deviates from the MTP joint. At this stage, the first toe may be touching the second toe beside it. Stage 3 At this stage, the base of the first toe develops a bone spur. This makes the bony protrusion more significant. The first toe also starts to rotate on its axis away from the mid-line of the body. Stage 4 At stage 4, the first MTP joint has dislocated and the first toe will cross over or under toe. At this stage, the second toe will also present with a hammer toe deformity. Managing Bunions Although the only way to reverse a bunion is by surgery, it is only recommended if symptoms are not manageable by conservative measures and if function is severely compromised. Regardless of whether or not surgery is done, non-surgical treatment must be done, otherwise the bunion will reoccur. Conservative treatments help to slow down the progression of a bunion as well as manage pain. It includes custom foot orthotics, splints, bunions guards, toe separators, and foot exercises. Talk to your Chiropodist about the stage of your bunions and which conservative treatment options would be best for you!

January 8, 2026

Top Tips for Winter Hiking

Hiking is a great form of exercise and a fun way to get outdoors during the colder months of the year. However, if you’re planning on going for a hike, you need to know how to keep your feet warm and safe. Not only will this keep you comfortable during your journey, but it will also minimize the chances of you getting frostbite or another cold-related issue. That is why we are highlighting our top winter hiking tips, with a focus on proper footwear and keeping your feet protected in icy and snowy conditions. Continue reading to learn more about how you can protect your feet while hiking in the winter. Wear Boots That Fit Properly Before going on a hike, you need to assess the quality of your footwear. Preferably, you have a pair of warm boots that you can wear. By wearing boots, you’ll be able to walk in deep snowdrifts without worrying about getting your feet wet. Look for boots that are waterproof and insulated. If your boots are not insulated, be sure to wear them with a wool sock (more on that below). However, it doesn't matter how warm your boots are if they don't fit. Tight-fitting boots will restrict circulation, which will make your feet feel cold no matter what you do. That's why boots should fit properly: When purchasing boots, try them on in-store with a warm, thick sock. When in doubt, it's better to go too big than too small. Wear The Right Pair Of Socks Everybody knows that you should never go on a winter hiking trip without a warm pair of socks. Look for thermal socks with thermoregulating materials like merino wool. Materials will not only keep your feet warm; they're also breathable, meaning you won't need to worry about foot sweat (moisture buildup from foot sweat will make your feet cold). Whatever you do, do not double-layer socks; the increased thickness can make your shoes too tight, which will restrict circulation and make your feet colder. If you have poor circulation or suffer from conditions like Peripheral neuropathy (nerve damage caused by diabetes), you may want to wear a pair of compression stockings. Compression stockings are high-quality garments that are made to stimulate the blood flow in your feet and lower body. These garments can help prevent pain in several ways. Some benefits include: Boosting circulation to your lower extremities to help keep them warm Decreased swelling in your ankles and knees Minimizing aching and overall discomfort Reducing leg and foot fatigue If you don’t currently suffer from any of the issues mentioned above, you can still benefit from wearing compression stockings! They can help prevent issues like: Blood clots Varicose veins Complications due to venous disorders Keep Your Feet Dry Keeping your feet dry is just as important as keeping them warm during winter hikes. Moisture from snow, slush, or sweat can quickly lower foot temperature and increase the risk of blisters, irritation, and cold related injuries. Choose waterproof or water resistant boots whenever possible, and consider wearing moisture wicking socks to help pull sweat away from the skin. Packing an extra pair of socks in your backpack is also a smart idea, as changing into a dry pair during or after your hike can significantly improve comfort and help protect your feet from the cold. Wear Shoes with Good Tread Winter can make for slippery conditions. Whether it's slush, snow or ice, it's easy to lose your footing on winter trails. That's why it's important to look for shoes with a good tread and traction. The outsole should be rubber or a high-abrasion rubber compound. Tread depth and tread pattern is also very important. Ideally, the tread depth should be at least 5 mm, and the pattern should have many small shapes. A waterproof hiking shoe or hiking boot usually will do the trick!

November 27, 2025

Top 5 Ways to Take Care of Your Feet

Your feet are essential to your mobility and independence, yet they’re commonly overlooked in everyday health routines. Proper foot care is about more than aesthetics; it helps prevent discomfort, reduce the risk of injury, and support your overall well-being. At Feet First Clinic in Toronto, our chiropodists treat everything from nail and skin concerns to pain and mobility issues. Here are the top five ways to take care of your feet to keep them healthy and strong all year round. 1. Keep Your Feet Clean and Dry Healthy feet start with good hygiene. Wash your feet daily with warm water and mild soap, and don’t forget to clean between the toes. After washing, dry your feet thoroughly (especially between the toes) to help prevent fungal infections like athlete’s foot. If your feet tend to sweat a lot, moisture-wicking socks or antibacterial foot deodorant powder can help keep them dry and fresh. 2. Moisturize to Prevent Cracked Heels and Dry Skin Dry, flaky, or cracked skin on the feet can be uncomfortable and, if left untreated, may lead to infection. Applying a foot cream or urea-based moisturizer daily helps lock in moisture and keeps the skin soft and supple. Focus on the heels and soles, but avoid putting lotion between the toes as excess moisture there can increase the risk of fungal infections. If you have thick, rough skin or painful calluses, a chiropodist at Feet First Clinic can safely debride (shave down) the skin and recommend medical-grade moisturizers to help prevent recurrence. 3. Trim Your Toenails Properly Toenail care is more important than it might seem. Cutting nails too short or rounding the corners can cause ingrown toenails, which are painful and can become infected. Trim your nails straight across and gently file any sharp edges. If your nails are thick, discoloured, or difficult to trim, don’t force it. Our chiropodists have specialized tools to safely and comfortably trim thick toenails, and we can check for signs of fungal infections or other nail concerns. Feet First Tip: The best time to trim your toenails is after a shower when they’re softer and easier to cut. 4. Choose Proper Footwear Your shoes play a huge role in your foot health. Wearing shoes that are too tight, narrow, or unsupportive can lead to corns, calluses, bunions, or heel pain. When buying new shoes, make sure: There’s about a finger’s width of space between your longest toe and the front of the shoe. The heel fits snugly without rubbing or pressure. You can wiggle your toes freely. If you have foot pain, flat feet, or high arches, custom orthotics may be a game-changer. At Feet First Clinic, our chiropodists assess your gait and foot structure to design orthotics that support your body from the ground up. 5. Schedule Regular Foot Checkups Even if your feet feel fine, regular checkups can help prevent problems before they start. Chiropodists are trained to detect and treat a wide range of foot and nail conditions, including: Ingrown and fungal toenails Corns, calluses, and cracked heels Plantar fasciitis and heel pain Diabetic foot complications At Feet First Clinic, we believe prevention is the best medicine. Routine foot care helps maintain comfort, mobility, and confidence — especially as we age or if we spend long hours on our feet. Feet First Tip: If you notice pain, swelling, or changes in your toenails or skin that don’t go away, it’s time to book an appointment. Small issues can quickly become big problems if ignored.

October 30, 2025

All About Extensor Tendonitis: Causes, Symptoms, and Treatment

Extensor tendonitis is a common foot condition that affects the tendons running along the top of your foot. These tendons connect your muscles to your toes and help lift your toes and foot during walking and other activities. When these tendons become inflamed or irritated, it can lead to pain and difficulty moving your foot comfortably. What Is Extensor Tendonitis? Extensor tendonitis refers to inflammation or irritation of the extensor tendons on the top of the foot. This condition often results from overuse, repetitive strain, or injury. People who are active in sports, wear tight footwear, or have certain foot structures may be more prone to developing extensor tendonitis. Causes of Extensor Tendonitis Overuse: Repetitive activities such as running, jumping, or walking long distances. Improper Footwear: Shoes that are too tight or have insufficient space on the top can compress the tendons. Foot Mechanics: Flat feet, high arches, or gait abnormalities can put extra strain on the tendons. Injury: Trauma or sudden impact to the foot. Underlying Conditions: Arthritis or inflammatory diseases may contribute to tendon irritation. Symptoms of Extensor Tendonitis Pain and tenderness on the top of the foot, especially over the affected tendon. Swelling or redness along the top of the foot. Difficulty lifting the toes or foot. Pain worsens with activity and improves with rest. Occasionally, a burning or tingling sensation. Treatment Options Rest and Activity Modification Avoid activities that aggravate the pain and allow the tendon to heal. Proper Footwear Wear shoes with adequate space in the toe box and good support to reduce pressure on the top of the foot. Ice Therapy Apply ice packs to reduce inflammation and pain. Physical Therapy Stretching and strengthening exercises can improve tendon flexibility and foot mechanics. Orthotics Custom orthotics may help correct biomechanical issues that are causing excess strain on the extensor tendon and muscles on top of the foot. Medication Non-steroidal anti-inflammatory drugs (NSAIDs) can reduce pain and inflammation. When to See a Specialist If pain persists beyond a few weeks or worsens, consult a chiropodist or foot specialist for a biomechanical assessment and personalized treatment plan.

October 2, 2025

Achilles Tendonitis vs Achilles Tendinosis: Understanding Differences, Symptoms, and Treatments

The Achilles tendon is the strongest tendon in the body. It connects your calf muscles to your heel bone and enables activities like walking, running, and jumping. However, it is also prone to injury -particularly from overuse. Two common conditions affecting the Achilles tendon are Achilles tendonitis and Achilles tendinosis. Although their names sound similar, they differ in causes, symptoms, and treatment approaches. Understanding these differences is crucial for effective recovery and prevention. What Is Achilles Tendonitis? Achilles tendonitis is an acute inflammation of the Achilles tendon, typically caused by sudden increased activity or repetitive strain. It results in swelling, pain, and irritation along the tendon. Typical pain in a male jogger`s achilles tendon. XXL size image. Causes of Achilles Tendonitis: Sudden increase in physical activity or intensity Overuse during running or jumping sports Poor footwear Training on hard surfaces Tight calf muscles Poor biomechanics Symptoms of Achilles Tendonitis: Sharp or burning pain along the back of the heel or lower calf Swelling and tenderness over the tendon Stiffness, especially in the morning or after rest Pain worsens with activity What Is Achilles Tendinosis? Achilles tendinosis is a chronic condition characterized by degeneration of the tendon’s collagen fibers without significant inflammation. It often develops after untreated or recurrent Achilles tendonitis and results in thickening and weakening of the tendon. It's essentially what can happen if Achilles tendonitis goes untreated. Causes of Achilles Tendinosis: Repeated micro-tears and poor healing Chronic overuse without adequate rest Aging and reduced blood supply to the tendon Biomechanical abnormalities Symptoms of Achilles Tendinosis: Dull, persistent pain along the tendon Thickened or nodular tendon Decreased strength and flexibility in the calf and ankle Pain may improve with warm-up but worsen with prolonged activity Key Differences Between Tendonitis and Tendinosis FeatureAchilles TendonitisAchilles TendInosisNatureInflammatoryDegenerative (non-inflammatory)DurationAcute or subacuteChronic, long-termTissue ConditionInflamed tendon fibersDegenerated, disorganized fibersPainSharp, localizedDull, diffuseTreatment FocusReduce inflammation, restPromote tendon healing, strengthen Treatment Options For Achilles Tendonitis: Rest and activity modification Ice and anti-inflammatory medications Physical therapy focusing on stretching and strengthening Proper footwear and orthotics Gradual return to activity For Achilles Tendinosis: Eccentric strengthening exercises to stimulate tendon repair Physical therapy and stretching Shockwave therapy or ultrasound treatments Possible use of platelet-rich plasma (PRP) injections Surgery in severe, unresponsive cases Prevention Tips Warm up properly before exercise Gradually increase activity intensity and duration Wear supportive, well-fitting shoes Maintain calf flexibility and strength Avoid running on hard or uneven surfaces when possible

July 10, 2025

What’s the Difference Between an Ankle Foot Orthotic and a Regular Orthotic?

What is an Ankle Foot Orthotic (AFO)? An ankle foot orthotic (AFO) is a medical-grade brace that supports the foot and ankle. It often extends partway up the calf. Unlike regular foot orthotics—which fit inside shoes to support the arch and heel. AFOs offer external stabilization of both the foot and ankle joints. AFOs are commonly made of lightweight plastic or carbon fiber and may be custom-made or prefabricated. They assist walking, correct alignment, reduce pain, and help prevent further injury. Who Needs an AFO? Image from https://braceworks.ca/ and the Washington Post AFO's received mainstream attention a few years ago when NFL quarterback Alex Smith returned to the football field after a catastrophic leg injury. The key to his return: an ankle foot orthotic. Due to a post-surgical infection, the nerve that helps flex the right foot was severed. This meant he couldn't lift his foot. So he got an AFO to help and made a brief comeback (with the help of an extensive rehab team). So who exactly needs an AFO? Since AFOs are heftier than regular orthotics, they're typically recommended for patients with more complex conditions than those addressed by traditional foot orthotics. You might benefit from an AFO brace if you have: Foot drop (difficulty lifting the front of the foot) Cerebral palsy or neuromuscular disorders Stroke-related gait issues Multiple sclerosis (MS) Post-surgical ankle instability Tendon or ligament injuries Severe arthritis affecting ankle mechanics Ankle foot orthotics are most commonly indicated for neuromuscular disorders and foot drop. AFOs v Regular Orthotics: What's the Difference? FeatureRegular OrthoticsAnkle Foot Orthotics (AFOs)ScopeFoot support onlyFoot and ankle supportPlacementInside the shoe (underneath the foot)Worn underneath and around the foot, and around the ankleConditions TreatedArch pain, plantar fasciitis, overpronation, high arches, other biomechanical irregularitiesNeurological and structural gait disorders, severe instabilityCustomizationOften custom-fit or prefabOften custom-molded to leg shapeMobility SupportModerateHigh—can aid in walking and balance While regular orthotics focus on redistributing pressure and correcting foot mechanics inside the shoe, AFOs provide external control for more complex biomechanical or neurological issues. Think of it as the difference between cushioning a sore spot and physically guiding your limb’s motion. How Are AFOs Made and Fitted? https://www.youtube.com/watch?v=nA_QklH7AWY AFOs are usually prescribed by a foot specialist or chiropodist after a full assessment. The process may include: Biomechanical Assessment Gait analysis Casting or 3D scanning Custom fabrication Fitting and adjustments Some patients may only need short-term use post-injury or surgery, while others may rely on AFOs for long-term mobility support. Final Thoughts If you’ve been told you need more than just arch support or if your walking pattern has changed due to injury or illness, an ankle foot orthotic could be a game-changer. At our clinic, we assess your full biomechanics and work with you to find the right support—whether that’s a custom orthotic, AFO, or a combination of both.

Book Online

Our simple to use, online booking process makes it easy to book an appointment with a chiropodist for any of our services. No referral needed!

Got questions? We're here to help.

Please fill out the form below and we will get back to you as soon as possible.

Share: