Barefoot-Style or Max Cushion? Choosing the Right Sneakers

April 08, 2026

Middle-aged social running club members showing colorful sports shoes in a huddle circle

The right pair of sneakers can keep you active, comfortable and injury-free. On the other hand, the wrong pair can set you up for chronic pain, stress fractures and other injuries while preventing you from performing at your best. Learn what really matters when it comes to footwear: for working out, for everyday wear and for getting outside when the weather warms up.

Cushioned, or Not? How to Shop for an Athletic Shoe

Athletic footwear has seen a shift over the past several years. Minimalist, barefoot-style shoes, once thought to let feet move more naturally, have become less popular. Thicker, more padded sneakers now dominate the market.

What should you look for from a healthy feet perspective? The more support, the better. “You want a thick, stiff sole, one you cannot fold in half or twist,” explains Jessica Milliman, DPM, a podiatrist at University Hospitals. “The goal is to minimize excess joint movement, because less unnecessary motion in the joints means less pain and less risk for injury over time.”

It’s also important to understand the difference between cushion and support: a shoe can feel incredibly soft but offer very little structural protection. Stiffness and rigidity in the sole is what matters, not just padding.

As for those slip-on sneaker styles that have also become popular? “Those are generally fine,” says Dr. Milliman. “It's the heel counter, the rigid back of the shoe, that provides support, not the lacing system.” A slip-on with good structure can also be a good choice for older adults or anyone who finds traditional lace-ups harder to manage.

Choosing the Right Shoe for Your Activity

For most people and most activities, a well-made running shoe is the best default. It tends to deliver the most support for the widest range of everyday use. When shopping, look for a running shoe rather than casual footwear that’s designed to look sporty or walking shoes that lack a running shoe’s structural support. “Your goal should be to wear a genuinely supportive shoe about 80% of the time,” explains Dr. Milliman.

That said, running shoes aren’t the right choice for every activity. “It really depends on what athletic activity you’re undertaking,” adds Joshua Beer, DO, a University Hospitals sports medicine specialist.

Some sports and training styles call for a different kind of shoe entirely, including:

Weightlifting and cross training. For these activities, the thick, elevated sole of a running shoe can actually work against you. When you’re lifting or doing stability work, you want ground contact and grip, not height. For pure weightlifting, a flat sole gives you the stability you need. For other training activities, cross trainers offer a middle ground: less incline than a running shoe, with more midfoot support for jumping and climbing movements.
Golf and court sports. Sport-specific shoes exist for good reasons, though recreational players have more flexibility in their footwear than competitive ones. If golf or tennis is a regular part of your routine, a proper shoe designed for that sport is worth a look.
Basketball. For shooting hoops, mid- or high-top sneakers allow for better ankle support, reducing the risk of sprains.

“One shoe does not fit all,” says Dr. Beer. “Everyone has different feet with different arches, so the best thing to do is go into a sporting goods store, try several pairs on and find something that gives you a balance of support and cushioning for your preferred activities.”

What to Look for in Warm Weather Footwear

Choosing the right everyday footwear is equally important, and sandal season is when a lot of foot problems can begin. The same principles that apply to athletic shoes also apply to open-toed footwear: You want rigidity in the sole for support.

That means those thin, beachwear flip-flops – the kind that bend completely in half – are not advised. “They offer no structural support and can contribute to heel pain, arch strain and stress injuries, particularly for anyone with flat feet or high arches,” says Dr. Milliman. Bare feet on hard surfaces for extended periods carry similar risks.

Better warm-weather options include sandals with a rigid, structured sole that can’t be easily folded, like Birkenstocks. Dr. Milliman also notes that the return of platform-style sandals is genuinely good news from a foot health perspective, since that added sole height provides stability a flat sandal can’t match.

When you do opt for flat sandals, limit the amount of time you wear them to reduce the risk of injury. A short errand or meal at a restaurant is generally fine. But a full day of walking or standing is when strain can accumulate, especially for people who already have foot concerns or conditions.

The Best Footwear for Kids: Same Rules, One Exception

For children, the same ideas apply: look for proper fit, a non-twisting sole and true structural support. Different rules apply to toddlers still learning to walk. At that stage, a lower-profile shoe that allows for natural foot movement and ground-feel is generally more appropriate, since the feet and ligaments are still developing. As kids get older and more active, transitioning to more structured footwear is recommended.

How about those popular rubber slip-on shoes, like Crocs? They are okay in moderation and Dr. Milliman notes that newer Crocs designs have meaningfully improved, with thicker and stiffer soles than the original. For occasional wear, they’re not the concern they once were.

A Few More Things Your Feet Will Thank You for

For most people with typical foot structure, a well-made, supportive shoe provides enough arch support on its own. But if you have significantly flat feet or a notably high arch, an over-the-counter insert can make a real difference.

Like shoes, supportive inserts should not fold or twist. “There’s a difference between cushion and support, and that’s true for inserts just as much as it is for shoes. You want something that supports the arch, not just something soft underfoot,” says Dr. Milliman. Look for a firm, structured insert. If you have a more significant issue, a podiatrist can evaluate whether custom orthotics are the right next step.

Good footwear practice applies to the steps you take indoors, too. Before remote work became widespread, most people wore real shoes throughout their in-office workday without thinking. Socks or slippers are not supportive enough, so if you work from home or spend long hours on hard floors, choose a dedicated pair of supportive indoor shoes.

Lastly, practice good shoe hygiene. “Rotate your shoes to allow them to dry and air out fully between uses, which will reduce moisture buildup and extend the life of the shoe,” says Dr. Milliman. Keep shoes clean, dry feet thoroughly before putting them on and wear something on your feet in communal spaces like pools and locker rooms to reduce your risk of athlete’s foot.

Whether you’re training for a race, walking the dog or just moving through your day, your footwear habits matter more than you might think. When it comes to foot health, wearing the right shoes is one of the simplest and most effective things you can do for yourself – at any age and any activity level.