How to Prevent Flip Flops from Hurting Your Feet

Last Updated: June 5, 2022 References

Flip flops are one of the most popular types of shoes to wear in warm weather, but wearing them can cause pain in your feet and in your back. Knowing when not to wear flip flops, choosing good pairs of flip flops, and altering them when necessary can help reduce the pain they cause you.

Method 1

Method 1 of 3:

Wearing Flip Flops at Appropriate Times

1
Wear them for short activities. You can wear your flip flops for quick trips to the store, or to pick up your mail, and if you’re meeting friends for a meal. As long as you won’t be on your feet for a long time or doing something that risks injury, wearing flip flops is fine.
2
Wear them to the beach or the pool. Flip flops were really designed as a convenient and easy-to-wear shoe that you can take to the beach or the pool. They're easy to slip on and off, and they won't soak up water or sand the way regular shoes will, so feel free to wear them poolside.
- When you're at the beach, pool, or gym, flip flops can help protect your feet from things like fungus and bacteria.^{[1]
  X
  Expert Source
  
  Miguel Cunha, DPM
  Board Certified Podiatrist
  Expert Interview. 22 April 2020.}
Advertisement
3
Don’t wear them on long hikes. Flip flops don’t have a lot of support. Wearing them on long walks or hikes is going to make your feet hurt. You can wear flip flops to the starting point of your outdoor activity, but take a pair of sturdy shoes to change into.^{[2]
X
Research source}
4
Don’t wear them to play sports. Wearing flip flops while you’re playing sports is a bad idea. Trying to run in flip flops can hurt your feet, and if someone steps on your feet while you’re playing, you can get severely injured. If you're going to play sports, wear close-toed shoes.^{[3]
X
Research source}
5
Don’t wear them to do yard work. If you’re doing yard work – especially cutting the grass or anything that requires tools, you want to protect your feet. Wear close-toed shoes, not flip flops, to do this kind of work.^{[4]
X
Research source}

Method 2

Method 2 of 3:

Choosing Good Flip Flops

1
Look for thicker straps. You’ll notice that some flip flops have really thin straps. These can dig into your feet and cause pain in the top of your foot. Look for flip flops that have thicker straps that hold your feet in place better and more evenly distribute pressure over the top of your foot.^{[5]
X
Research source}
2
Get flip flops that curve toward your feet. Most pairs of flip flops have flat soles. This lack of support can cause pain in you’re your feet and your back. Look for flip flops that have arch support built into them, which can help prevent a lot of foot pain.^{[6]
X
Expert Source

Miguel Cunha, DPM
Board Certified Podiatrist
Expert Interview. 22 April 2020.}

Expert Warning: A lack of arch support can lead to foot problems like plantar fasciitis, Achilles tendonitis, neuromas, bunions, and hammer toes.^{[7]
X
Expert Source

Miguel Cunha, DPM
Board Certified Podiatrist
Expert Interview. 22 April 2020.}
3
Look for flip flops with an ankle strap. Some flip flops actually have an ankle strap. That extra strap helps keep the sandal on your foot without your toes having to grab at the shoe to keep it on, which can alleviate a lot of pain in your feet and back.^{[8]
X
Research source}
4
Spend a little more. It can be really tempting to stock up on $5 flip flops at the beginning of the summer, but remember that you'll get what you pay for. If you're willing to spend a little more, you can get great quality flip flops that won't hurt your feet and might last longer that one summer.^{[9]
X
Research source}
- Look for flip-flops made of high quality materials, like leather soles and nylon straps. Try to stay away from cheap rubber or plastic flip flops.
- Some shoe companies now make flip flops with a sole made from a memory foam type material, which can also prevent your feet from hurt.

Method 3

Method 3 of 3:

Altering Your Flip Flops

1
Spray your flip flops with hairspray. If you find that your flip flops rub on your feet and cause blisters, try spraying them with hairspray. This creates friction and prevents your flip flops from sliding so much.^{[10]
X
Research source}
2
Add moleskin right to the flip flop. If you find there are specific areas on your flip flop that cause you pain, you can use products like moleskin or gel dots to reduce the irritation. Apply those products right to the problem areas to your flip flops more comfortable.
3
Break them in. You might be tempted to wear a new pair of flip flops all day right after you get them. Instead, break them in by wearing them around the house first. This way your feet get used to the flip flops before you have no choice but to wear them all day.^{[11]
X
Research source}

Expert Q&A
Did you know you can get expert answers for this article? Unlock expert answers by supporting wikiHow

Question

Why do my feet hurt when I wear flip flops?

Miguel Cunha, DPM
Board Certified Podiatrist
Dr. Miguel Cunha is the founder of Gotham Footcare and is a podiatrist based in Manhattan, New York. Dr. Cunha is a foot and ankle surgeon with experience treating a wide array of foot and ankle conditions from minor problems to complex reconstructive foot and ankle surgery. Dr. Cunha received his DPM from the Temple University School of Podiatric Medicine and completed his residency as the Chief Resident at the Washington Hospital Center and Georgetown University where he specialized in lower extremity trauma, diabetic limb salvage, and reconstructive surgery of the foot and ankle. Dr. Cunha is a member of the American Podiatric Medical Association, the New York Podiatric Medical Association, the American College of Foot and Ankle Surgeons, and is board certified in Podiatric Medicine.

Miguel Cunha, DPM

Board Certified Podiatrist

Expert Answer

Support wikiHow by unlocking this expert answer.

Your toes have to curl to keep your flip flops in place each time you take a step, so they can be uncomfortable over a long period of time, especially if you have any underlying foot problems like hammer toes, bunions, or heel pain.
Question

How can I make flip flops more comfortable to wear for a long period of time?

Miguel Cunha, DPM
Board Certified Podiatrist
Dr. Miguel Cunha is the founder of Gotham Footcare and is a podiatrist based in Manhattan, New York. Dr. Cunha is a foot and ankle surgeon with experience treating a wide array of foot and ankle conditions from minor problems to complex reconstructive foot and ankle surgery. Dr. Cunha received his DPM from the Temple University School of Podiatric Medicine and completed his residency as the Chief Resident at the Washington Hospital Center and Georgetown University where he specialized in lower extremity trauma, diabetic limb salvage, and reconstructive surgery of the foot and ankle. Dr. Cunha is a member of the American Podiatric Medical Association, the New York Podiatric Medical Association, the American College of Foot and Ankle Surgeons, and is board certified in Podiatric Medicine.

Miguel Cunha, DPM

Board Certified Podiatrist

Expert Answer

Support wikiHow by unlocking this expert answer.

Be sure to choose flip flops with arch support. A lack of arch support can lead to serious problems with your feet over time.