Are You Wearing the Right Shoes for Your Feet? How Footwear Plays a Part in Foot Function

Written by Bianca Charles on May 7, 2019

Last updated February 5, 2026

Medically reviewed by Connie Christou, D. Ch.

Were you ever recommended a shoe from a friend that just did not live up to its expectation? They may have helped your friend with his/her foot issues, but not your own? Many people don’t know you should be wearing shoes according to your foot type. What might work for your friend to alleviate foot pain and improve their foot function, may not necessarily work for you.

Before we get into the details, it is always important to follow these general guidelines when looking for proper footwear:

1. Size

Your shoe should be the correct length and width. As a general rule of thumb, allow for one digit’s width distance between your longest digit and the end of the shoe. Also, make sure any bunion deformities are accommodated.

2. Structure

To check for good structure in a shoe, you want to make sure you cannot bend the shoe in half or twist it along the midfoot. The only place it should display good flexion is at the forefoot where the ball of the foot bends.

3. Grip

The outer sole of the shoe should have enough grip to prevent or at least not encourage the foot from slipping when walking.

4. Activity appropriate

Always consider the activity you intend on using the shoes for when purchasing shoes. Some shoes are made specific to a sport and for good reason. For instance, cleats help to increase friction between the ground and the shoe to reduce risk of falls and injury.

5. Match Your Gait Pattern

Finding the right shoes for your feet also depends on your foot type and gait pattern. Depending on your foot type and gait pattern, you should look for certain characteristics in a shoe. To find our your foot type and gait pattern, you can book a foot assessment with a licensed chiropodist.

In general, we can categorize feet into three main categories:

Overpronator

Your feet tend to roll inwards towards its arches when walking. Typically, your feet are very mobile or flexible. You may notice your foot widens quite a bit when standing and your arches lower significantly, if not completely flatten. People who overpronate tend to have flat feet.

The best shoe for this foot type is a stability shoe. This shoe has a medial post and firm heel counter to control the foot and ankle’s movement and correct overpronation.

Supinator (Underpronator)

Your feet tend to be a bit more rigid and stiff. You may also feel pressures along the outer edge of your foot rather than at the arch. Finally, you most likely have a high arch with pressure points at the ball of the foot and the heel.

The best shoe for this foot type is a neutral cushioning shoe. This type of shoe includes increased shock absorption. Shoes with a rocker sole may also help to redistribute pressures along the bottom of your foot. There is a myth that people with high arches should wear shoes with less arch support; the opposite is true. Regardless of your foot type, arch support is very important.

Neutral

Your foot does not have a high or flat arch, rather more medium to low. You pronate an appropriate amount. When looking at your feet from behind in standing position, your heels are relatively straight.

The best shoe for this foot type is a neutral shoe. A neutral shoe helps to support a healthy gait pattern and also has some cushioning features.

Start Your Foot Health Journey with Supportive Shoes

Educating yourself is the first step towards better foot health. Second, is practicing what you know. Happy shoe shopping!

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

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March 26, 2026

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

You’re having some problems with your feet. Maybe it’s a painful ingrown toenail or heel pain or even a stubborn wart that won’t go away, and you made an appointment with a Registered Chiropodist at your local foot clinic. The appointment is approaching and you’re feeling a little anxious because of the unknown, unfamiliar territory you will be encountering. What will happen? What do I have to bring? Will it be uncomfortable? Here is a quick read on what to expect at your first appointment at a foot clinic to help you calm those nerves. Before Your Appointment Before your visit, we recommend checking your insurance coverage. Chiropody visits are covered under most insurance plans with extended health benefits, and knowing what your covered for ahead of time will ensure a smooth process. In addition to checking your visit coverage, it's a good idea to also check your coverage for orthopaedic devices in case any are recommended. You'll also be sent an online intake form to fill out before your appointment. Completing the intake form before your appointment will make check-in faster on the day of your appointment. If you're unable to complete the intake form before your appointment, we recommend arriving 10 minutes early to leave enough time for filling out the form at the clinic. For your intake form, you will provide a list of your medications, note any allergies you may have, and document any relevant medical history. Providing as much detail as possible to your health care provider will help build a complete picture, so they can make an informed diagnosis and come up with the best treatment plan. At Your Appointment Once you arrive to your initial appointment, you will likely be greeted by the receptionist and checked in. You will then be escorted to a treatment room where a chiropodist will ask you to remove your shoes and socks and voice your concerns with your feet. After this, the chiropodist will take a look at your feet and carry out the necessary assessments to determine a differential diagnoses. Depending on the reason for your visit, the chiropodist will check for the following: Circulation or blood flow to your feet Neurological status Changes to or concerns with the skin and toenails (if your visit is for foot care) Biomechanical abnormalities (i.e. limited or excessive range of motion in joints, areas of pain, overpronation, flat feet, etc) - if your visit is for foot pain. After the assessment, the chiropodist will explain his or her findings and propose a treatment plan. Treatment will only commence with your consent. In general, treatment is usually painless. In fact, more often than not, if you enter the appointment with pain or discomfort, you will leave relieved of that pain. Finally, although it may seem unusual to you to have someone look at or touch your feet, know that it is second nature to the Chiropodist. Your chiropodist would have seen numerous amounts of feet, all of different shapes, colours, and sizes, and encountered a variety of foot concerns. So don’t be embarrassed, and don’t be afraid to receive the care you need. After Your Appointment After your appointment, the receptionist will book your next visit and cash you out. You may also wish to purchase any recommended foot products or devices to help maintain your feet between visits. This can range from footwear, to foot cream, to toe devices. Whatever you need, our staff can help you find the right product for you that aligns with the chiropodist's recommendations. After that, it's then important to follow through on the chiropodist's recommended treatment plan. Whether it's stretches, moisturizing daily, or wearing the right shoes, taking care of your feet between appointments is super important to keeping your feet healthy. And that's it! We look forward to seeing you again soon!

February 19, 2026

Which Superfeet Insole Is Right For Me?

Sometimes our shoes need that extra layer of comfort and resiliency to protect us from foot pain. For those already experiencing foot pain, you should take the time to invest in proper foot care right away. You may think Custom Orthotics are the only way to go, which can be true at times. That being said, Superfeet insoles are another option that can help with a wide range of Foot conditions. With this in mind, Feet First Clinic is proud to offer Superfeet insoles, which provide comfort and stability to anyone who needs them. Superfeet offers a wide array of insoles that all provide relief and support. Not only suitable for foot pain, high-quality insoles have also been credited with helping conditions like back pain. They're also favourable for those with flat feet or a high arch. Some are more tailored for different needs and activities, some for different shoes. The Superfeet insole you choose will ultimately depend on your needs and the shoes you wear them with (which is why you should always try them with the shoes you want to wear them with before purchasing). Superfeet Insoles: Classic Features Superfeet insoles are made with high-quality materials and features that support foot health, including: High-density foam: One of the best materials for insoles, it offers a firm foundation, comfort and sufficient shock absorption. Heel cup: This can help stabilize the foot for those who need it. It also helps properly align the foot. Odour control: Some Superfeet insoles feature an odour-control coating that helps prevent bacteria growth and keeps the insoles smelling fresh. Contoured shape: All Superfeet insoles come with a shape that accommodates various foot types. How to Choose Over-the-Counter Insoles When shopping for over-the-counter insoles, it's important to consider the following: Arch Height: High, medium, or low/flat Primary Use: Running, walking, work boots, slim footwear, or all-day casual use Cushion vs. Support: Do you want plush softness, firm structure, or a balance? Shoe Fit: Roomy vs. snug-fitting shoes Available Superfeet Options We'll discuss the following Superfeet insoles with the hope that you can find the right one for you: All-Purpose Support High Arch (formerly Green) All-Purpose Support Medium Arch (formerly Blue) All-Purpose Support Low Arch (formerly Black) All-Purpose Women's High Impact Support (formerly Berry) All-Purpose High Impact Support (formerly Orange) All-Purpose Memory Foam Support (formerly Copper) Carbon Run Cushion High Arch Work Cushion Work Slim-Fit Cushion Best Insoles for High Arches All-Purpose Support High Arch (Green) Choosing insoles with high arches can seem like a lost cause, but Superfeet Green is great for this foot type. In fact, Superfeet Green is Superfeet’s flagship product, and its most popular. One of the reasons why is its high arch support, which differentiates it from the Blue and Orange insoles. This high arch support helps alleviate foot, ankle, back, and knee pain by properly distributing pressure along the foot. Superfeet Green also provides the most support and stability among all Superfeet’s insoles. It's beneficial for a variety of other foot conditions too, such as plantar fasciitis and even flat feet (albeit with a break-in period). If you have high arches, but need extra cushioning and flexibility, you may also want to consider the Run Cushion High Arch or Work Cushion: Run Cushion High Arch This insole has all the supportive features of the Green, but with extra cushioning and flexibility. It's a great option for people who love the support of Green, but not the firmness. It's also great for sports and high-impact activities. Work Cushion This insole is designed especially for safety shoes and safety boots, but they go great with all footwear. They're designed for people who are on their feet all day and feature extra cushioning and shock absorption in the weight bearing parts of the foot (under the ball of the foot and the heel). It also has extra support around the heel, which makes it great for people who overpronate and need extra stability in their shoes. All Purpose Memory Foam Support (formerly Copper) Cushioning is one of the most important features to look for in an insole if you have high arches. That's because less of your foot contacts the ground, which concentrates more shock and force onto a smaller area. This means your feet can't properly absorb shock when you move. Cushioning provides that shock absorption for you. While the arch profile on the Copper insole is lower than the others listed above, it has abundant memory foam cushioning to soften each step you take. Thin Insoles - Dress/Slim Fitting Shoes Black The Superfeet Black insole is thinner, which makes it very adaptable. It fits snugly inside a wide range of footwear types, provides shock absorption and has an odour-control coating. Carbon The Superfeet Carbon insole is designed specifically for those interested in optimal performance enhancement. While still being lightweight, the Superfeet Carbon insole stands out with its "carbon fibre-reinforced stabilizer cap with a durable, ultralight foam layer." Superfeet notes that the Carbon insole is especially suitable for running shoes and cleats. The trademark Superfeet features, such as foam cushioning, the resilient shape and the heel cup, are also present. It's super-thin profile also makes it perfect for dress shoes and shoes that don't have removable insoles. Best Insoles for Flat Feet All Purpose Support Medium Arch (formerly Blue) Some of the best insoles for flat feet are Superfeet’s Blue inserts. The deep heel cups stabilizes the flat foot and prevents it from rolling inward, also known as overpronation. Individuals with this foot type often experience plantar fasciitis over time, and wearing Superfeet Blue can be preventative and, according to Mayo Clinic, reduce symptoms like foot pain. Superfeet Blue also hasa medium arch shape. This allows you to get the arch support you need, without being too aggressive and putting too much pressure along the arch. It’s also important to note that despite their thin appearance, Superfeet Blues are firm and highly durable. The thinness lets you use them in various footwear, making them one of the most popular over-the-counter insoles and a great option if the insoles with higher arch support (i.e.: Green, Run Cushion High Arch) don't fit into your shoes. All Purpose Women's High Impact Support (formerly Berry) If you like the arch and support of blue, but want a little extra cushioning, Berry could be a great option. The Berry is designed to accommodate the female foot, which characteristically has a slimmer heel. The arch length is also catered to support women. If you're a busy woman who spends long hours on her feet, whether it be for work or physical activity, this may be the insole for you. Superfeet Berry also comes with foam cushioning, allowing all of your footwear to feel exceptionally comfortable and preventing foot pain. The odour-control coating also fights bacteria from causing unpleasant foot odour. Lastly, like any good insole, the Superfeet Berry provides excellent shock absorption while running, with extra padding underneath the metatarsal (forefoot) area. Insoles for Normal Arches / High-Impact Activities: Superfeet Orange Superfeet Orange is a good choice for people with a normal to slightly pronounced arch. However, whether its brisk walking or playing sports, Superfeet Orange is great for physically active individuals. The heel cup perfectly cradles the foot during exercise, providing maximum control and optimal positioning of the soft tissue beneath the heel. Superfeet Orange also stands out with its extra high-impact foam on the forefoot, where the ball of the foot generally withstands the most pressure. It’s important to note that many Superfeet varieties complement a normal arch. Furthermore, flatter and more pronounced arches may also be able to mix and match different insole types. These are simply some of our best sellers. To learn about the various types of Superfeet insoles, click here.

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.

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