Podiatrists Say You're Hurting Your Feet & Back If You Aren't Doing Any Of These Simple Things

When it comes to sore, aching feet, a simple home massage can go a long way, according to Nelya Lobkova, DPM, of Step Up Surgical Podiatry in New York City. Luckily, it’s easy to do it all on your own. “Try rolling the arch out while you sit with a golf ball or a spiky muscle massage ball,” she advises.

This spiky massage ball has dozens of rubbery nubs all around the outside, so no matter which direction you roll it in, you’ll get a tension-relieving massage. The firm yet flexible spikes can also help increase circulation to promote muscle recovery, and with regular use, you may even see an increase in foot flexibility. Bonus: You can also lie on the floor and use the ball under your shoulders or back to work out knots.

Experts agree, your shoe choice matters. Jennifer Gerres, DPM, at Foot and Ankle Specialists of the Mid-Atlantic, says, “A shoe with a cushioned sole and arch support will reduce stress on joints.”

Suzanne Fuchs, DPM, at LuxePodiatry in Jupiter, Florida, concurs, noting that “ample cushioning” will “provide shock absorption and reduce impact on feet and joints.” She adds, “If you have high arches or flat feet, consider shoes with built-in arch support or use orthotic inserts to provide the necessary support.”

Step into these firm but flexible insoles for relief of foot fatigue in no time. The curved arch support and heel cradle work to enhance stability and support for all-day wear, while the two layers of EVA foam provide plenty of cushioning. These insoles are beloved by reviewers, too, over 25,000 of whom have weighed in to give them an impressive 4.5-star overall rating.

• Available sizes: Women’s 5 — 12, Men’s 3 — 16

Take Dr. Gerres and Dr. Fuchs up on their advice with these Sketchers walking shoes that have racked up more than 30,000 perfect five-star reviews. These sneakers feature responsive, high-rebound cushioning and “comfort pillars” for enhanced support. Cooling technology helps control temperatures, while the textured outsole provides excellent grip and traction as you walk.

• Available sizes: 5 — 13 (with wide options available)
• Available colors: 16

You don’t need to sacrifice style for support, and these Chelsea boots prove it. They’re made from a water-resistant faux leather with a grippy lug sole, which makes them a great choice for inclement weather. Better yet, they feature memory foam insoles for soft cushioning and shock absorption — your feet and back will thank you.

• Available sizes: 6 — 12 (with wide options available)
• Available colors: 3

Follow the experts’ advice in these loafers that are the perfect balance of dressy and casual. The shoes feature a slight heel that provides lots of shock absorption, along with an OrthoLite footbed to provide cushioning and arch support. They’re made from real leather for a classic, sophisticated look.

• Available sizes: 5 — 12 (with wide and narrow options available)
• Available colors: 7

These faux leather Dr. Scholl’s sneakers are sure to become your new go-to pair because they go with just about everything — plus they have built-in arch support, a cushioned footbed, and a supportive heel cup. The padded collar keeps your ankles comfortable while the elastic panels make it easy to put them on and take them off. And because they’re available in so many colors, you’re sure to find a shade that matches your style.

• Available sizes: 5 — 13 (with wide options available)
• Available colors: 27

Dr. Fuchs counsels, “If you have a standing desk or work in a standing position, using anti-fatigue mats can help reduce foot fatigue and discomfort.” These mats are generally made of thick foam, which works to absorb shock, benefiting not only your feet, but you back and joints, too. Besides your work setup, these standing mats can be helpful around the house — try placing them at the stove and sink for kitchen chores, or use one in the laundry room for folding clothes.

Whether you place it underneath your standing desk or in front of your kitchen sink, these anti-fatigue mats are sure to delight your feet — and the rest of your body, too. They’re made from supportive memory foam to help relieve pressure on your joints, and boast a nonslip backing to help them stay in place. And because they’re resistant to water and oil, you won’t need to worry about spills or splashes, either.

• Available colors: 16

According to Dr. Lobkova, “The area around the ball of the foot should be shaped similarly to your foot shape, so avoid pointy-toed or narrow, pointed shoes.” And there’s good reason to do so: “Many foot deformities like bunions, hammer toes, and neuromas occur in the ball of the foot, so this area is important not to squeeze or irritate for a prolonged period of time. A rounded toe box that has some depth as well works best,” Dr. Lobkova explains.

A wide toe box doesn’t mean your footwear needs to look like bowling shoes, and these minimalist sneakers prove it. These kicks are designed to mimic the natural shape of the foot (as Dr. Lobkova recommends), but don’t feel clunky, thanks to their streamlined shape and sporty touches like the mesh uppers. They come in a variety of styles in both two-tone and monochrome options.

• Available sizes: 5.5-6 — 10.5-11
• Available colors: 14

When it comes to how you work, adding some movement throughout the day matters. “If you are sitting for eight hours straight at your computer, that cannot be good for your back. Mix it up — stand for half an hour, then sit back down,” Dr. Lobkova advises. In fact, she even recommends adding some movement while you’re seated: “Try sitting on a wobble chair or ball to engage your core,” she says.

Add this wobble cushion to your desk chair to strengthen your abs and back while you work. The unstable design requires you to use your core muscles to find balance, while the dotted, textured exterior creates a nonslip surface that also delivers gentle massage. When you’re off the clock, you can stand on the disc to help improve full-body balance. It even comes with its own hand pump, so you won’t need to worry about it going flat.

• Available colors: 3

According to Dr. Gerres, “High heels distribute weight unevenly and exaggerate the curve of the lumbar spine, which can lead to low back pain.” However, that doesn’t mean you can’t give yourself any boost when you’re dressing up. That said, Dr. Gerres cautions that “heels should be no more than 1 to 2 inches in height.”

Snag these low, block heels for a playful yet polished look that remains incredibly practical. Not only do they have built-in arch support, but the thick, textured outsoles have tons of grip for stability and shock absorption. There’s even a padded heel collar for a secure fit that also helps prevent blisters.

• Available sizes: 5 — 11
• Available colors: 5

A lower heel doesn’t have to be any less eye-catching, and these Mary Janes are proof. Made from high-shine, faux patent leather, this heel has a padded heel cushion and a square toe for a roomy fit. The diamond-inspired buckle adds a twinkly touch, and the ankle strap is not only charming, but also adds extra security and stability.

• Available sizes: 6 — 10
• Available colors: 3

Try these polished shoes that evoke a classic ballet flat, with just a hint of height, thanks to the sensible 1.2-inch heel. The rounded toe box helps prevent overcrowding, while the cushioned footbed adds breathability and comfort. Top it off with your choice of four colors, and you’ll have a versatile pair of supportive heels that can styled with jeans just as easily as a pencil skirt.

• Available sizes: 5 — 11
• Available colors: 4

Dr. Lobkova counsels, “Generally, look for any shoe with at least 1-inch heel to toe drop [...] Avoid zero-drop shoes that are completely flat. Elevating the heel slightly,” she adds, “automatically places the foot joints into a better position.”

For a chunky shoe with an on-trend look, these knit memory foam sneakers are a no-brainer. The shoes features ultra-thick soles for shock absorption, along with a slight heel that, according to Dr. Lobkova, can help put the foot joints in a better position. Plus, the memory foam insoles offer cushioning with every step. They have decorative laces and a slip-on construction for extra convenience.

• Available sizes: 6 — 11 (with wide options available)
• Available colors: 4

No one likes the feeling of damp, sweaty feet. For that reason, Dr. Fuchs says, “Opt for shoes made from breathable materials to prevent excessive sweating and keep your feet dry.” That means you may want to avoid faux leather materials — unless they’re ventilated for breathability.

Keep your feet cool and comfortable with these mesh slip-on sneakers. Not only is the knit upper extra breathable, but it’s practical, too, since you can launder these sneakers in the washing machine. They’re also constructed with a memory foam insole, arch support, and a thick outsole for extra shock absorption.

• Available sizes: 5 — 13 (with wide options available)
• Available colors: 22

To further care for your feet, Dr. Lobkova recommends this stretching routine for your arches: “Sit with the legs out straight in front of you, use a THERABAND or towel to pull the big toe back and hold. Repeat this stretch three times, holding the toe for 10 seconds each time.”

Give those arches and toes some relief with these THERABAND resistance bands. Available in both latex and non-latex options, this trio of bands is incredibly sturdy, measuring 4 inches wide and 5 feet long. Better yet, they’re ideal for progressive strength training, since each band has a different level of resistance — yellow is the weakest and green in the strongest.

• Available colors: 3

According to Dr. Gerres, your feet deserve support around the clock. “Even when working from home, I recommend to my patients that they wear arch-support slippers or sandals,” she explains.

Get structure and comfort all rolled into one with these arch-support slippers that feature an extra-soft faux fur trim. They have a grippy rubber sole for traction around the house as well as a memory foam insole with added heel support. And when they need a cleaning, you can even launder them on cold in the washing machine.

• Available sizes: 6.5-7 — 9.5-10
• Available colors: 7

When the weather is chilly, these Alpine Moritz slippers are a natural fit, thanks to their soft, wool-blend lining for extra warmth. The high-contrast stitching is yet another decorative touch that elevates them beyond the traditional slipper. But perhaps best of all, these slippers come with a contoured insole that provides plenty of arch support to help prevent foot and back discomfort.

• Available sizes: 5-6 — 11-12
• Available colors: 12

Slide into these orthotic slippers with so many clever comfort features. Not only do they have built-in arch support to help your feet and back, but they also have deep heel cups for extra stability. The plush velvet lining adds yet another detail to ensure you feel cozy and supported, all at the same time.

• Available sizes: 6 — 14
• Available colors: 3

Not only do these arch-support sandals prop up your mid-foot, but they also have a heel cup for added stability and a thick sole for shock absorption — no wonder they’re approved by the American Podiatric Medical Association. A gel layer adds a bit of softness while the water-resistant design makes them practical for beach and poolside wear. Whether they become your go-to summer shoe or just a layer of support for walking around the house, these flip-flops are as practical as they are cute.

• Available sizes: 6 — 11
• Available colors: 18

Flip-flops aren’t known for their kindness to feet, but these arch-support sandals offer some stand-out features that just might change your mind. They’re made from a specialized foam that contours to your foot’s shape for customized support, along with an elevated heel that reduces stress on the achilles tendon and calf. The straps are tighter than most flip-flops, which means your toes won’t have to grip while you walk — that results in less overuse of muscles and tendons. And because the thong is connected to the sole all in one piece, you won’t need to worry about it popping out.

• Available sizes: 5 — 16
• Available colors: 14

Believe it or not, caring your feet and back involves using your whole body. “Practice good posture while sitting and standing to avoid putting unnecessary strain on your back and feet,” Dr. Fuchs says.

Improve your posture even as you work with this memory foam lumbar support pillow. The contoured cushion braces the lower back, helping to support the natural curve of the spine. It has a breathable mesh cover that comes off for easy cleaning, as well as a clip-on strap, so you can secure it to your chair.

According to orthopedists, placing your knees at a 90-degree angle to your feet and hips may help reduce strain as you work — but it’s not easy if your feet don’t reach the floor. This under-desk footrest can help — and it boasts an impressive 4.6-star overall rating on Amazon. It has an optional base you can remove to adjust the height and a memory foam core that can help take pressure off your knees and back. You can even flip it over to use it as a rocker, or prop it up under your knees when lying on a couch.

• Available colors: 3

As it turns out, you can improve some foot and back discomfort without any equipment at all. Dr. Lobkova recommends this quick exercise: “Stand up. Roll the toes down into the floor, creating a circle with your forefoot. Repeat this stretch three times, holding the toe for 10 seconds each time.” Simple as that.

According to Dr. Fuchs, “Engaging in regular exercise, especially activities that strengthen your feet, legs, and core muscles, can help improve overall foot and back health.” After all, if your muscles are strong, they’ll be able to properly support your entire body, without causing undue strain.

Whether you use them for lunges to build up glutes and quads or under your hands in a plank position, these core sliders can help build up muscle all over the body. The sliders are double-sided, with a smooth texture that can be used on carpet and a softer foam texture that can be used on hard-surface floors.

• Available colors: 4

These ankle weights make an excellent addition to your workout gear collection, because not only are they great for leg lifts, but they can add extra burn on regular walks and hikes. They have adjustable straps for a customized fit and a neoprene coating that ensures they’re soft on skin. The cuffs come in a range of different weights, from half a pound each all the way up to 5 pounds.

• Available colors: 3

For anyone looking to level up their core strength, this ab roller is here to provide the perfect amount of challenge. By placing both hands on the handles and rolling in and out, your core will have to work overtime to steady and control the wheel. There’s even an included pad to protect your knees as you work out.

While exercise and working at a standing desk are great, slowing down is important too. Dr. Fuchs advises, “If you spend long hours on your feet, take regular breaks to rest and stretch your feet and legs.”

Give your muscles the release they crave with this stretching strap that’s earned a cult following on Amazon. Made from durable nylon, this highly rated strap has 10 reinforced loops that allow you to grab and pull out tight muscles with a little extra help and tension. It even has an accompanying app with tons of inspiration for stretches you can do at home.