The Dark Side of Flip Flops

Ahhhh! Summer is upon us. We’ve just passed the Fourth of July, and things are definitely heating up. Naturally, you’re looking to keep your footsies cool. So you pull out your favorite pair of flip flops. But after a few days of wearing these, you start to notice your low back aches. Was it the zip line you tried? Maybe. Was it that huge watermelon you hauled up the front steps? Maybe. But do you think it might possibly be associated with the fact that you’ve switched to different footwear, something that’s flimsy and light- weight and that you’re expecting it to support all 125# of amazing you?

Sadly, it’s highly probable. While flip flops may feel good in the moment, they can actually leave you feeling not-so-good over time. I have clients ask me yearly if it’s okay to wear flip flops. Honestly, I don’t like a blanket “no.” But I DO like to empower folks with information to make the best decisions for their bodies. And there are risks to wearing flip flops, so if you’ve noticed foot pain, SIJ pain, knee pain, low back pain and tightness, or pelvic floor or hip issues, you’ll want to read on.

But first, it’s important to know that when we wear flip flops, we actually change the way we walk. We shorten our stride, and we sometimes twist our feet a bit. Our toes grip to keep these lovely shoes on. These adaptations our feet go through in order for us to wear flip flops often lead to other adaptations (or maladaptations) on up the chain.

Here are a few of the potential negative effects of wearing flip flops:

1- Gripping toes. These guys work hard to keep the shoes on. This can lead to tendonitis (inflammation due to overuse of the muscles/tendons in the toes), which yields pain in the toes and foot tendons. In addition, when your toes grip, they can’t spread and respond as needed. So they end up feeling crampy and limit the way your feet respond to the surfaces you walk on.

2- Plantar fasciitis. The lack of arch support can lead to inflammation in the plantar fascia, the thick tissue running along the bottom of the foot. This can feel like a deep, sharp stabbing sensation, and it’s really hard to get rid of this once it starts.

3- Heel pain. This can be due to the lack of support and shock absorption in the shoes. It can also be due to a bone spur that’s formed along with plantar fasciitis. Either way, continuing to trod the terrain with thin, unsupportive shoes is only going to do more harm than good.

4- Metatarsalgia. Painful bones can occur due to the lack of cushion in the shoe and the lack of shock absorption. Walking on cement in flip flops can really trigger this pain in your foot bones. Ouch.

5- Knee pain. If you don’t have shock absorption from your footwear, you end up changing the way you normally walk and you’re basically flip flopping with little support. Guess where the shock absorption starts to occur? Your knees. Guess what starts to twist due to the instability of the flip flops? You knees. Yikes!

6- Sacroiliac Joint (SIJ) pain and instability. Your pelvis, ladies! As mentioned above, the effects of wearing flip flops can be felt throughout your body. With a change in gait and without proper support from good footwear, the joints in the pelvis can shift. Things can feel really out of whack and even painful.

7- Low back pain. Again, a change in the way we walk and limited foot support can shift things around in the rest of the body. The back is no exception, and low back pain due to extended flip flop wearing is common. Low back muscles work hard to keep your spine safe and stable, and excessive jarring due to flimsy foot wear can lead to muscle gripping, pain, and fatigue.

8- Pelvic floor functioning issues and hip pain. With the change in forces felt in the body due to lack of shoe cushioning and arch support, the pelvic floor and hip muscles can become imbalanced. Some muscles become overused to support the pelvic floor when walking on hard surfaces. Others become underused due to being overpowered. And with a change in your stride, things in the hips and pelvis may not line up in an optimal way. All of this can lead to an increase in pelvic floor issues like leaks, pain, and prolapse. Deep hip muscles, which also may be part of the pelvic floor team, can become tight and painful as well.

Wow! While flip flops are so e-a-s-y to slip on and feel so cool to our feet, there are lots of reasons to reconsider our decision to wear them. Should you just throw them away? Maybe! If you’re experiencing any of these issues and don’t want to anymore, then yes. If you’re not having any problems and still want fresh toes, then consider wearing them... but not all the time. How about just for short distances, like out to get the mail or across the street to visit a neighbor? When you go on longer walks or know you’ll be on harder surfaces, you’d be smart and kinder to your body if you wear more appropriate, supportive footwear. I suggest considering shoes with actual arch support and a cup to support the heel so that the toes don’t grip. 

Of course, your footwear is your call. But if you wear flip flops and are trying to figure out why you’re not feeling amazing, now you know. I’d say it’s just not worth it.

Feel like YOUR feet could use a tune up? Got an achy back, hips or knees? Yep! I can help you. Reach out. It will be time well spent! Email me at mindfulpilatesandwellness@gmail.com, and let’s connect!

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