Podiatrists Say These Recovery Sandals May Help Ease Lower Back Fatigue

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After a long run, intense workout, or a busy day spent on your feet, there’s nothing more satisfying than slipping your feet into a pair of recovery sandals. And although these slides have been around for years, some people question whether or not they’re worth it, or if they’re just another marketing gimmick. Spoiler alert: There are limited scientific studies on recovery sandals, but experts say these shoes can help.

“Recovery sandals can be a part of a healthy process to bring the body, especially the feet, back to a normal state after prolonged weight-bearing activity,” shares Thomas Lim, D.P.M., podiatrist at The Sunset Foot Clinic in California.

Meet the experts: Thomas Lim, D.P.M., Q.M.E, C.W.S, podiatrist at The Sunset Foot Clinic, also known as “The Happy Foot Sad Foot Doctor;” and Emily Splichal, D.P.M., board-certified podiatrist.

Lim explains that recovery sandals give your body and feet the time to rest so that inflamed soft tissue, like tendons, joints, and ligaments return to normal. The soft cushion, easy slip-on design, and shape of the sandals help to offload any foot stress. Runners typically seek recovery sandals for relief after long races, but individuals with foot conditions (like plantar fasciitis) or flat feet and those who are on their feet all day may also benefit from using recovery sandals.

“And beyond relieving pressure on the feet and supporting tired muscles, wearing recovery sandals can also positively reduce any lower back fatigue,” adds Emily Splichal, D.P.M, board-certified podiatrist.

Keep in mind that everyone has their own preferences in terms of cushioning level, footbed width, and more. There is no one-size-fits-all all. For best results, consult your medical provider before adding these to your post-workout recovery routine.

With our expert’s tips in mind, we sought out the top recommendations for recovery sandals, slides, and shoes. Whether you’re a runner or just want something comfortable to wear around the house, check out our picks along with expert shopping tips below.

Unisex Ora Recovery Slide 3 Sandal

Many podiatrists, including Lim, like the Hoka Ora 3 for recovery slides. In fact, these slides have the American Podiatric Medical Association (APMA) Seal of Acceptance. Every product with this seal means it was evaluated by podiatrists affiliated with the APMA to ensure it supports optimal foot wellness.

The shoe is made of lightweight EVA foam, and the footbed contours to your foot with each wear. A back lip helps keep your foot secure while walking.

Something to note: several reviewers comment that these sandals are big and wide. It’s best to size down.

What reviewers are saying: “My foot surgeon recommended Hoka because he wants me to wear shoes with good support. I’m post bunionectomy with recurring swelling. They give great support and don’t rub my swollen toe.”

Unisex Mellow Recovery Slides Sandal

Crocs landed on our list of the best shoes for nurses for a reason. Healthcare workers choose the brand’s clogs when working long shifts because they’re comfortable, easy to clean, and offer ample support.

These slides are constructed from the same foam material as the original Crocs clogs, but they offer an easier slip-off, slip-on design. (And some reviewers find this design more agreeable than the clogs). The molded structure can help prevent tired muscles after an intense workout.

Size down one full size for the best fit.

What reviewers are saying: “The Crocs have the arch support and the ankle/heel cushion and support that I needed. I was shocked to realize that the first night I wore them inside, I never took them off.”

Unisex OOahh Slide Sandal

The OOFOS OOahh slide has amassed a cult following, plus it’s favored by Lim and the lab analysts at the Good Housekeeping Institute. During a Lab test, Good Housekeeping Institute experts found the foam entirely machine washable.

OOFOS prides itself on the patented OOfoam (a.k.a. closed cell foam) of these sandals. This makes for a lightweight, cushioned wearing experience.

What reviewers are saying: “I feel like I'm walking on air and there is no pressure or foot irritation with these sandals. They are comfortable, and I have all the support I need for everyday wear.”

Women's Rejuvenate Recovery Sandal

It’s Vionic’s mission to use science to create shoes that promote whole-body balance. This shows through some of their podiatrist-designed shoes and claims to reduce foot pain.

We love that these sandals have an adjustable strap that helps you achieve the best fit possible.

Additionally, Good Housekeeping Institute experts and consumer testers gave these sandals high marks for their “cushioning yet supportive feel.”

What reviewers are saying: “They are pillow-y soft with great arch support. My foot runs slightly narrow so the fact that there is velcro and I can adjust to better secure, was an absolute bonus.”

Women's Recovery Sandal

An Amazon favorite, these sandals have rave reviews with over 600 five-star ratings.

Many reviewers especially praise the non-slip design. The footbed features a horizontal grain pattern that helps prevent your foot from sliding. Additionally, the rolling sole has its own unique grain that helps with traction.

What reviewers are saying: “They run a little wide for my narrow foot, but with socks they are passable. They take the pressure off the ball of my foot and have a bit of a rocker sole to help prevent flexion.”

Unisex Revive Shoe

These shoes won a Good Housekeeping Fitness Award after impressing testers with its comfortable fit and cushioned design. One tester wore them the day after running a marathon and said she didn’t worry about foot pain the following day.

Since the design takes over the entire foot, some might find it constricting. However, all-over perforations enhance airflow and speeds up drying. Plus, you don’t have to worry about the shoe slipping off.

What reviewers are saying: “I bought these for my 24-year-old son as an alternative to flip flops. He is a runner and loves the way they feel.”

You can find all 20 colors on Kane’s website.

Unisex Arizona Essentials EVA Sandal

You may have seen these EVA Birkenstocks out and about the past several years, and that’s likely due to their versatility. These sandals are efficient for water activities, foot recovery purposes, and everyday casual wear.

Dual adjustable straps increase security and chances of a better fit. Plus, users enjoy the lightweight feel. Prevention Deputy Editor Emily Goldman’s podiatrist suggested she wear Birkenstocks post-injury for the brand’s supportive footbed. Now, she wears them constantly. “Incredibly supportive, comfortable, and lightweight, I wear these around the house daily. 10/10 would recommend,” she says.

Just note that these sandals have a flatter footbed, which is something to consider if you prefer more arch support.

What reviewers are saying: “They are great in places where you may get summer downpours. Just so you all know, the material forms to your foot so give it some time.”

Unisex Adilette Comfort Adjustable Slides

Several reviewers claim that their Adilette slides lasted them for years—two to 10 years on average.

These slides are affordable, lightweight, easy to take on and off, and offer velcro straps for a custom fit. What’s better, these sandals have gone down in price over the years, and you can often find them for under $30.

What reviewers are saying: “I have neuropathy and my size 14 EEE feet always hurt, and hate wearing shoes now. I’m getting a second pair just in case they discontinue them.”

Find all 16 colors on the Adidas website.

Unisex OOriginal Sandal

If you notice that the OOriginal sandals feel similar to the OOahh slides, that’s because they’re made of the same closed-cell foam technology. In fact, the OOriginal sandal came first and paved the way for future OOFOS styles like the OOahh slides.

Lim prefers slides to flip-flops since “slides generally force the forefoot into contact with the sandal much more thoroughly than Y-style thongs.” However, those who prefer more airflow or seek extra stability in the toe area might lean towards this style.

Just note that some reviewers say these squeak when you’re walking.

What reviewers are saying: “No other flip-flop compares to the comfort, support, and pain relief that I have tried. It’s a very simple and lightweight flip-flop, but I am on my second pair because they stretch out over time.”

Women's Cushioned Shower Slipper

Boasting a cult-following with over 35,000 rave reviews online, fans especially love that these slippers don’t sacrifice style for comfort.

While these don’t have much arch support, users say the deep heel cup and 7-inch sole give a “cushioned, but firm” feel. In addition, several users back up the marketing claim that the slippers dry quickly.

What reviewers are saying: “For anyone with foot pain, ankle hardware, or simply in search of a pair of slippers that offer an extraordinary level of comfort, I cannot recommend these enough.”

Unisex Ora Luxe

How much cushioning you prefer in your shoe is a matter of personal choice and needs. Those who need a firmer fit might favor the Hoka Ora Luxe sandals, since reviewers say these feel firmer than the Ora 3’s and most other competitor sandals.

One satisfied reviewer who gave this pick a perfect five-star rating said it was ideal for older users. And while the sandals’ design features a wider footbed, the adjustable flap helps provide a more narrow fit.

What reviewers are saying: “I love the lip that goes around the entire edge of the sandal because it keeps your foot from sliding off of the sandal.”

Restfeel Slide

Style is very much subjective, but along with the Joomra sandals, these Restfeel slides were among the few on this list that received high praises for appearance from reviewers.

Additionally, users like that that the upper strap felt more forgiving compared to competitor sandals. Several users describe the feeling as “squishy” and “cozy.”

A couple of things to consider: one look at these slides will show you that these provide very little arch support, and the upper straps aren’t adjustable.

What reviewers are saying: “These are like a little cloud for your feet—highly recommend! I wore them walking around for a week with the sand, water, and sun on a hot trip and didn’t get any blisters and they stayed in great shape.”

How to choose the best recovery sandals

Recovery sandals can only provide relief if you choose the right pair. “How well the sandal fits and keeps the feet in contact with the sandal is very important,” shares Lim. Here are a few tips to keep in mind when choosing the right recovery sandal for you:

✔️ Look for moderate arch support. Besides maintaining comfort, proper arch support helps distribute weight evenly across your feet, according to Modern Foot and Ankle. Additionally, a 2022 BMC Sports Science, Medicine, and Rehabilitation study showed that arch support intervention may even promote muscle development in flat-footed users.

✔️ Check for a rocker sole (also referred to as “rocker bottom.”) All this means is that the sole curves slightly from the heel to the toe, almost like a stretched-out U-shape. Splichal says this design helps make walking easier. It also reduces foot and leg strain.

✔️ Consider your preferred level of cushioning. This may vary from person to person, but Lim a suggests a thick heel cushioning. After all, high cushioning can minimize sports injuries, especially post-workout, according to a 2021 National Library of Medicine study.

✔️ Make sure they fit. This may seem obvious, but some users tend to forget that ill-fitting shoes can lead to issues beyond discomfort, like foot pain and foot disorders. Pay attention to size charts and real user reviews before placing your order.

Who should consider recovery sandals?

Recovery sandals may benefit those looking to ease foot tension. But they may be especially helpful for those who spend long hours standing, including long-distance runners, athletes, those with foot disorders like plantar fasciitis, and individuals who require prolonged standing or walking in their profession.

What podiatrists really think about recovery sandals

Overhyped marketing and unfamiliarity with recovery sandals lead some to believe that the concept’s just a gimmick. But both Lim and Splichal have shared plenty of benefits from wearing recovery sandals.

However, there are a couple of caveats. Splichal tells Prevention that she likes to personally incorporate other tools, like toe spacers, into foot recovery and not just rely on shoes to do the work.

“And at the end of the day, as wonderful as sandals are, a proper fitting shoe with laces offer the most benefit,” Lim adds. He also shares that he misses a heel strap on some recovery sandals, as a heel strap would allow for better heel contact to the sandal during all phases of the gait cycle, giving better overall support.

“However, I understand from a customer point of view, that the ease of putting on a slide is vital to daily usage,” he says. “It is a zero-sum game, you gain ease of use but sacrifice better support and function.”

Can recovery sandals help with plantar fasciitis?

It’s important to know that shoes alone won’t completely fix plantar fasciitis. The road to recovery might also require a combination of physical therapy, stretching, and specific exercises. Always consult your doctor about any concerns you might have.

That said, our experts say that recovery sandals can help.

“Often times one gets plantar fasciitis due to over-worked foot muscles or foot instability,” Splichal shares. “So bringing support to the foot can help reduce heel pain.”

The plantar fascia is a large ligament in the foot that helps sustain and maintain the arch of the feet, Lim explains. “Anything that can stabilize the arch will decrease the load the plantar fascia has to endure,” he says. And as long as recovery sandals help distribute weight evenly, they can help ease pains associated with plantar fasciitis.

Can you wear recovery sandals all day?

Not exactly. “Recovery sandals are good for what they are. Recovery. Sandals generally are not optimal for long-term use,” explains Lim.

Splichal agrees, saying that the point of recovery sandals is to give your feet a break, but nothing beyond that. She says they’re fine as a house shoe or used at the end of the day or after a long run.

“If anything, I’ve found that recovery sandals are better for long hours of standing versus walking,” Splichal says.

How we chose the best recovery sandals

We consulted Emily Splichal, podiatrist, D.P.M, and founder of Naboso, a company that creates sensory-based products to improve movement, performance, and recovery. We also spoke to Thomas Lim, podiatrist at The Sunset Foot Clinic, D.P.M, Q.M.E, C.W.S, also known as “The Happy Foot Sad Foot Doctor.” We referenced the Good Housekeeping Institute Textile Lab’s testing for the Best Machine Washable Recovery Sandals, Best Adjustable Recovery Sandal, and Best Slip-On Recovery Shoe. We also sifted through thousands of product reviews, several studies, and thoroughly assessed product descriptions, mindful of the included marketing assertions.

Why trust us

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.

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