The Shoes I Recommend + a 5-Minute Foot Routine You Can Start Tonight
Most of the foot problems I see in clinic start with two things: the wrong shoes, and no routine. Here's what I tell patients on their first visit. You don't need to buy anything to start.
Part 1: The shoes I recommend
Match the shoe to your foot, not the trend. These are the models I'd recommend to my own patients:
Flat feet or ankles that roll in: Brooks Adrenaline GTS, ASICS Gel-Kayano, HOKA Arahi. Look for a firm heel and a stable, supportive midsole.
High arches: Brooks Ghost Max, HOKA Clifton, New Balance Fresh Foam 1080. Extra cushion to absorb impact.
Bunions or wide feet: Altra Provision, New Balance 880 or 1540 in wide (2E/4E), Brooks Ghost in wide. A wide, deep toe box and a soft upper over the big toe joint.
Heel pain or on your feet all day: HOKA Bondi, Brooks Ghost Max. Add a PowerStep Pinnacle insole for more arch support.
Around the house: Vionic Tide, OOFOS OOahh, Birkenstock Arizona. Skip going barefoot on hard floors.
The fit check I use in clinic
Shop late in the day. Feet swell by evening, so a shoe that fits at 5 pm fits all day.
Leave a thumb's width (about half an inch) past your longest toe.
Measure both feet and fit the bigger one.
Squeeze the heel. It should feel firm, not collapse.
Bend it. The shoe should flex at the ball of the foot, not in the middle of the arch.
Twist it. A supportive shoe resists instead of wringing like a towel.
Replace walking and running shoes about every 300 to 500 miles, or when the tread is smooth.
Rotate pairs so each one gets 24 hours to dry out.
Limit these: flip-flops, completely flat ballet flats, and heels over 2 inches. Fine for short outings, hard on feet all day.
Part 2: Your 5-minute daily routine, with what's already at home
No shopping required. Everything here is probably in your bathroom or kitchen right now.
Every morning
Wash with your regular soap, then dry between every toe. A hair dryer on the cool setting finishes the job.
Lotion on your heels and the tops of your feet. Keep it out from between the toes.
A pinch of baking soda in yesterday's shoes, and wear a different pair today.
Every night
Roll each arch over a tennis ball or a frozen water bottle for a minute.
Petroleum jelly on dry heels, then cotton socks to bed.
A quick look at your feet in good light. Trim nails straight across when they need it.
Once or twice a week
A warm (not hot) Epsom salt soak for 10 to 15 minutes, then dry well.
A few gentle strokes with a pumice stone on damp, rough skin. Never shave or cut calluses.
Towel scrunches: pull a hand towel toward you with your toes, 10 times each foot.
When you're ready for an upgrade
The household version works. When you want to see a difference faster, each step has a swap I formulated for my own patients:
The Daily Essentials Routine bundles CLEAN, REPAIR, NOURISH and FRESH for 10% less than buying each, and it ships free.
New here? Sign up on the site for 20% off your first order, and download the printable PDF guide with the full 7-day home reset.
Check with a podiatrist first if you have diabetes, poor circulation, numbness, or any open sores on your feet, and skip soaks and pumice stones unless your doctor says they're okay. See a doctor for pain that lasts more than a couple of weeks, redness, swelling or warmth. This guide is general information, not medical advice.
Disclosure: I'm a Brooks spokesperson and design insoles with PowerStep. Every shoe here is one I'd recommend to my own patients.
Dr. Nicole Graf (Freels), DPM
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