Facts on Not Wearing Sandals to Work Out

You don't see Olympic athletes competing in sandals for a reason. When you don't have good foot support during a workout, your entire body suffers. Most sandals provide little support for exercise, leading to injuries that extend up the kinetic chain. Sandals also leave your feet exposed and vulnerable, which is not ideal in a workout environment.

  1. Exposed Feet

    • Sandals leave your feet exposed, which can be a danger at the gym or on the trail. You could catch the sole or straps of sandals on cardio equipment. A weight dropped on a toe is going to hurt in any shoe, but it will cause even more damage if your toes are peeking out of sandals. Open sides and backs leave room for rocks and twigs to enter while running or hiking on a trail. Stubbed toes are also more of a possibility when your toes are not encased in shoes.

    Support

    • McKinley Health Center notes that laced shoes offer more support than slip on shoes, which includes most sandals. If you are a runner, or are participating in a workout that requires sprinting, jogging or impact, you should consider your foot stride. Overpronaters' feet tend to be flat-arched and roll inward excessively. When uncorrected with supportive athletic shoes, overpronaters can experience knee and hip pain, Achilles tendinitis and plantar fasciitis. Supinators have high arches and their feet roll outward -- resulting in greater impact running up the body, stress fractures, Achilles and heel pain. Sandals will not offer enough cushioning for supinating strikers.

    Flip Flops

    • Flip flops may be convenient, but this type of sandal is the least supportive. Most models offer absolutely no protection for your feet and can cause you pain if you stand in them for long periods of time. Working out in flip flops is an invitation to trip and fall.

    Considerations

    • Some high-end sandals are designed for hiking and water sport activities. You should shop for these sandals as you would any athletic shoe. Go later in the day, once your foot has swelled, to ensure proper fit. If you plan to wear socks with the sandals, bring them with you for fitting. The athletic sandals should feel good from day one -- if a shoe needs time to be "broken in," it isn't the right shoe for you.