The Footwear Mistakes Almost Every Indian Makes

Most of us buy shoes the same way we pick a snack at a local supermarket. We walk around and stare at what looks good, we do a quick mental check of whether it fits our style, and we try it for just long enough to convince ourselves it feels “fine”. And that short walk inside the store becomes the basis for thousands of steps we take afterward. What we forget is that those few seconds do not tell us how the shoe will treat us months or years down the line. All of us have a history with footwear that looked great but punished us quietly. Heels at weddings. Juttis during Diwali. Sandals that slapped against the pavement. Pointed shoes for office events. Men squeezing into narrow formal shoes, because that is what everyone wears, right? At the time, none of it felt like a problem. We were younger, our feet bounced back faster and we never imagined long-term consequences. Years later now, the hints start to surface. A sharp pain under the heel first thing in the morning. Ankles that feel tired too quickly. A bump near the big toe that suddenly becomes noticeable. These things do not come out of nowhere. They come from habits we built years earlier while buying footwear. Indian national data from the Longitudinal Aging Study in India (LASI, 2017–2018) shows that 19.87% of adults aged 45 and above report ankle or foot pain, alongside 47.18% experiencing joint pain and 31.68% reporting back pain. The prevalence of ankle/foot pain is higher among women (23.70%) than men (15.38%), and also increases with age and among those with obesity (30.07%). Multiple clinical and epidemiological studies (global plus some regional) show that long‑term use of ill‑fitting, unsupportive, or inappropriate footwear alters plantar pressure and gait, and is associated with higher rates of foot problems and pain in older adults. Oh and if you walk regularly on city streets in India, we salute you. Uneven footpaths, potholes throughout the year, metro station stairs, long queues at weddings, slippery tiles inside malls, and long hours of standing during festivals. Add the constant heat and humidity in many parts of the country, and your feet are always working harder than they look. Doctors in Indian cities say footwear is one of the biggest reasons they see so many patients with sore feet. A large share of cases are linked to shoes that are too tight, too flat or not cushioned enough, which puts extra pressure on the heel, arch and toes over time. Many young adults are already developing bunions and changes in their toes, and clinicians point out that narrow or pointed shoes are a major reason, because they slowly push the toes inward when worn day after day. Specialists also see that people often pick shoes just because they “feel okay” for a moment, not because they truly match their foot shape. Wearing the wrong size or shape like this adds strain with every step and easily leads to pain or problems later in life. Flat feet are another common issue. On their own, flat feet may not always hurt, but without proper arch support in the footwear they tend to become painful much more quickly, especially when someone is walking or standing for long hours.

A well-designed shoe can help a lot. It can cushion the impact from hard surfaces, support the arch so your foot stays aligned, reduce the stress on your knee and hip joints, and give your toes enough room to move naturally. The right shoe can prevent many issues that show up only years later, like plantar fasciitis, recurring heel pain or back discomfort. The effect shows up in how you walk too. People who switch to better shoes often say they did not realise how much tension they carried in their feet every day. Proper footwear changes the way your body distributes weight, and that influences everything from your balance to your posture.

Your feet will tell you, but gradually. If your toes feel squeezed, if your heel hurts after a small walk, if you feel pressure under the ball of your foot, or if your knees start complaining even on short errands, the shoe is not doing its job. Shoes that are comfortable only when sitting and start hurting as soon as you move are the clearest sign that the structure is off.

Finding the right pair does not require technical knowledge. It just needs a bit more patience. Give your toes space. Check if the arch of the shoe feels natural to your foot. Walk for a minute or two, not just a few steps. Pay attention to how your ankle and knee feel. If they feel stable and relaxed, the shoe is more likely to support your everyday routine. And if you have a pair you love that is wearing out, getting it repaired is a perfectly good option. Cobblers in India are extremely skilled. A new sole or added cushioning can make a world of difference. Walking is still one of the most effective and accessible forms of activity. It helps your joints, improves blood flow and keeps your body flexible. And the truth is simple. When your shoes feel good, you walk more without thinking about it. If you track your movement on the You Matter app, you will see this reflected in your You Matter Score. The score picks up how much you move, how long you stay active and how often you break long sitting hours. When your footwear supports you, it becomes easier to maintain a healthier pattern throughout the day. They take you through crowded markets, office corridors, airports, railway platforms, long wedding functions, daily commutes, and the occasional sprint to catch an auto that is about to leave. They carry you through everything, whether or not you give them attention. Choosing better footwear is one of the simplest long-term investments you can make in your health. When your feet are supported, your joints feel better, your posture improves and your daily movement feels lighter. Stylish shoes are great, but comfortable shoes help you stay active, avoid unnecessary pain and maintain a strong You Matter Score on the You Matter App without even trying. A small change in your footwear choices today can save you years of discomfort later.

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