By: Vanessa Hampton

Shoes can be a workout’s best friend or its worst enemy. It’s easy to focus on how cute or cool a shoe looks and never stop to think about how it’s actually affecting the body. But the truth is, the shoes people wear — in the gym and out of it — can make or break how the whole body feels, from the feet all the way up to the low back.

It Starts With How You Walk

Kick off your shoes and pay attention to your feet as you walk across the room. Most people notice their foot rolls slightly toward the inside (pronation) or the outside (supination) with each step. Not sure which applies? Check the tread on a favorite pair of shoes — is one side more worn down than the other? Very few people walk with a truly neutral stride.

Why It Matters More Than You Think

Pronating or supinating doesn’t just affect the feet. The ankles and knees absorb that extra pressure unevenly, which forces the hips to compensate. And when the hips compensate, the low back often pays the price. Everything in the body is connected — a small imbalance in stride can turn into a much bigger issue somewhere else.

That’s why wearing the right shoe for each individual foot matters so much. Plenty of great shoe brands exist, but not every brand works for every foot strike or foot structure.

Here’s an example: someone who tends to roll toward the outside of the foot but chooses a shoe with just a little extra lift on the inside ends up rolling out even more. That puts the knee in an unfavorable position, overstretches the muscles on the outside of the lower leg, and over-contracts the muscles on the inside. The hip and outer glute end up working harder with every single step — and it adds up. Think about how many steps a person takes in a day. Keep that pattern going for weeks or months, and problems become inevitable.

It’s Not Just About Workout Shoes

This isn’t only a runner’s or gym-goer’s issue — it applies to any shoe worn regularly. Take heels, for example. Higher heels keep the calf muscles and Achilles tendon in a constant state of contraction, force uneven pressure through the feet, and push the arch into an unnatural position. Over time, that can lead to plantar fasciitis, Achilles tendonitis, and more. For anyone who reaches for heels daily, it might be worth reconsidering.

The Case for Going Barefoot Sometimes

Shoes aren’t the only answer — sometimes the best thing for the feet is no shoe at all. Walking or exercising barefoot on occasion, whether it’s a few minutes in the yard, a barefoot warm-up, or certain strength exercises done shoeless, gives the small stabilizing muscles in the feet and ankles a chance to actually work instead of relying on cushioning and arch support to do the job for them. Over time, that can help build stronger feet, improve balance, and sharpen the body’s sense of where it is in space (proprioception). It also encourages a more natural gait and can highlight imbalances that shoes tend to mask. That said, barefoot time is best introduced gradually and on safe, appropriate surfaces — easing in helps avoid overloading tissues that aren’t used to working that hard.

Getting Into the Right Shoe

Figuring out the right shoe for a given foot can feel overwhelming, but it doesn’t have to be a guessing game. Many specialty running and fitness shoe stores have professionals on staff who will watch how a customer walks and fit them with a shoe suited to their stride. It typically costs a little more, but that expert guidance usually comes with a safety net: if a shoe doesn’t work out, most of these stores will let customers bring it back and get fitted for something else.

It’s a common story — someone runs in a pair of shoes for weeks before realizing it’s the cause of nagging plantar fasciitis pain, only to get refitted and find real relief in the right pair.

The Investment Is Worth It

It’s tempting to grab the cheaper option. Dropping $100 or $150 on shoes can feel like a lot. But for anyone who has dealt with foot, knee, or hip pain, investing in the correct shoe often turns out to be worth every penny.

So take a look down. Check in with the feet, then work up through the knees, hips, and low back. That nagging hip pain might have less to do with the hip itself and a lot more to do with how it’s being supported from the ground up.