Medically reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Surgeon — Balance Foot & Ankle, Howell & Bloomfield Hills, MI. Last updated April 2026.

Flip flops are the most popular summer footwear in the United States — and one of the most common topics podiatrists discuss with patients. The short answer to “are flip flops bad for your feet?” is: it depends on the flip flop, how long you wear them, and what foot type you have. Here’s what the research and clinical experience show.

The Problems with Standard Flat Flip Flops

Standard thin flat flip flops (the kind sold for $5 at drugstores) lack virtually every feature that protects the foot:

• Zero arch support — the flat platform provides no arch support, forcing plantar fascia and intrinsic foot muscles to work harder with every step
• No heel cushioning — direct ground impact without padding significantly increases heel loading forces
• Altered gait mechanics — to keep the flip flop from flying off, the toes grip and claw with each step, causing unnatural flexor muscle activation; this overuse pattern contributes to hammertoe progression and toe capsulitis
• No lateral stability — the open backless design provides no ankle support, increasing the risk of ankle sprains on uneven surfaces
• Forefoot overloading — EMG and pressure studies show significantly increased forefoot pressures in flat flip flops, contributing to metatarsalgia and plantar plate stress

Conditions Aggravated by Flip Flops

• Plantar fasciitis — the #1 flip flop complaint; flat, unsupported footwear dramatically worsens plantar fascia inflammation
• Achilles tendinopathy — reduced heel height in flip flops increases Achilles tendon tension
• Metatarsalgia — increased forefoot pressure loading
• Hammertoe progression — chronic toe gripping accelerates flexor contracture
• Ankle sprains — lateral instability on uneven ground
• Stress fractures — excessive impact without cushioning, especially in runners who transition to flip flops

Are All Sandals and Flip Flops Equally Bad?

No — and this is the nuanced answer. Supportive sandals with contoured arch support, a cupped heel, and a firm midsole can be perfectly appropriate footwear for short-to-moderate duration wear, even for patients with foot conditions. The key features to look for in a healthy sandal include: a contoured footbed with arch support, heel cup for rear foot stability, firm (not floppy) midsole, and a backstrap that holds the heel securely.

How Long Is “Too Long” in Flip Flops?

Even supportive sandals become problematic with extended wear. For casual short-duration use (pool to lounge chair, beach walks), most people can wear good-quality sandals without consequence. Problems arise when flip flops are worn for extended walking (shopping, theme parks, travel), prolonged standing, or any athletic activity. A general guideline: over 30–45 minutes of active walking in flat flip flops will increase foot stress for most people, and people with flat feet, plantar fasciitis, or diabetes should avoid them entirely for extended wear.

What Should You Wear Instead?

For summer footwear, look for supportive sandals from brands known for podiatric support: Birkenstock (contoured cork footbed), OOFOS (OOahh or OOriginal for recovery), Vionic (built-in orthotic footbed), New Balance sandals, or custom orthotic-compatible sandals with a removable insole. If you have plantar fasciitis or other active foot conditions, discuss your summer footwear with Dr. Biernacki at Balance Foot & Ankle before the flip flop season starts.

Are Flip Flops Bad for Your Feet? — Podiatrist Advice

Love your flip flops but worried about foot health? Our podiatrists explain when flip flops are harmful and recommend better alternatives for summer footwear.

Browse Podiatrist-Recommended Footwear → | Book Your Appointment | Call (810) 206-1402

Clinical References

1. Shroyer JF, et al. Effect of various thong style flip-flops on gait kinematics and lower extremity muscle activity. Footwear Science, 2010;2(3):155-160.
2. Rao UB, Joseph B. The influence of footwear on the prevalence of flat foot. The Journal of Bone and Joint Surgery, 1992;74(4):525-527.
3. Menz HR, et al. Footwear characteristics and foot problems in older people. Gerontology, 2005;51(5):346-351.

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Dr. Tom Biernacki, DPM

Dr. Tom Biernacki, DPM is a double board-certified podiatrist and foot & ankle surgeon at Balance Foot & Ankle Specialists in Southeast Michigan. With over a decade of clinical experience, he specializes in heel pain, bunions, diabetic foot care, sports injuries, and minimally invasive surgery. Dr. Biernacki is a member of the APMA and ACFAS, and his patient education content on MichiganFootDoctors.com and YouTube has reached over one million views.