Fitness: Choose Shoes and Habits That Keep You Moving

Want to stay active without getting sidelined by foot or tendon pain? The shoes you wear and a few daily habits make a huge difference. This page collects practical tips to pick footwear, protect your Achilles and tendons, and keep training pain-free.

Start with fit: try shoes at the end of the day when feet are swollen. There should be a thumb's width between your longest toe and the shoe tip. Your heel should stay put—no slipping—and the shoe should feel snug but not tight across the midfoot. Walk or jog in the store or on a treadmill for a few minutes to check how the sole compresses and how the heel counter holds your foot.

Pick shoes that match your foot and activity

If you have flat feet or low arches, choose shoes with built-in arch support or use an over-the-counter orthotic. High arches need extra cushioning under the midfoot to absorb shock. For running, prefer models labeled for that purpose rather than casual trainers; running shoes balance cushioning, flexibility, and stability. For gym work with lateral moves, choose cross-trainers with a wider base. Trail shoes add grip and tougher soles for uneven ground.

Pay attention to heel-to-toe drop and sole stiffness. A lower drop often shifts load forward, which can ease the Achilles for some people, but a sudden change in drop can irritate tendons. Stiffer soles protect the forefoot but can increase strain through the calf if you’re not adapted. If switching shoe types, reduce your usual mileage by 20–30% the first week and add back gradually.

Daily habits that prevent tendonitis

Warm up before intense activity with dynamic moves—heel raises, ankle circles, light jogging—for five minutes. Strength matters: do 3 sets of 10–15 slow single-leg heel raises twice a week, add a weighted set once strength improves. Mobility matters: ankle dorsiflexion drills and calf soft-tissue work with a foam roller or massage ball reduce tightness.

Replace shoes every 300–500 miles for runners or sooner if the midsole feels collapsed or the tread is worn. Rotate between two pairs to extend life and vary loading patterns. If pain starts, apply ice for 10–15 minutes after activity, and cut back on the offending motion for several days. Over-the-counter anti-inflammatory meds can help short-term but don’t mask worsening pain.

Watch for warning signs: sharp localized pain at the tendon, swelling, or persistent stiffness in the morning. If pain lasts more than two weeks despite rest and self-care, see a physical therapist or doctor. They can assess biomechanics, prescribe targeted exercises, and recommend custom orthotics if needed.

Quick pre-buy checklist: measure feet later in the day; leave thumb space at the toe; lock the heel with lacing; pick arch support matched to your shape; choose activity-specific soles; break in shoes slowly; replace when cushioning drops. Read our post "How to Choose the Right Shoes to Prevent Tendonitis" for photos, model suggestions, and step-by-step fitting tips. Small changes keep you active longer.