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/ Exercise
By Emily Pennington and Maxwell Shukuya, CNN Underscored
Updated 1:15 PM EDT, Fri May 17, 2024
What’s in this guide
- What are recovery sandals?
- What are the benefits of wearing recovery sandals?
- What should I look for in recovery sandals?
- Best recovery sandals
- Frequently asked questions
Recovery sandals quick picks
Runners, hikers and exercise lovers seem to spend loads of time obsessing over the lightest, cushiest and newest high-tech running shoes and trail runners, all while forgetting to consider the best recovery sandals.
Sure, you could simply toss on a pair of ratty old flip-flops or walking sandals when you finish a workout, but these days, you can do yourself one better and pamper those hard-working tootsies by cradling them in recovery footwear: plush, specially designed foam and fabric shoes that’ll keep your post-workout feet happy and healthy.
We spoke to podiatrists and a physical therapist to find out everything we could about these game-changing sandals, including how they work and who should wear them. And to get you started with your own pair, we’ll offer 10 recommendations, including a few expert favorites.
What are recovery sandals?
Got achy feet? Recovery sandals are designed to “assist in post-exercise recovery and help reduce the risk of injury,” according to Dr. Heather McGuire, a board-certified podiatrist and the director of the California Podiatric Medical Association (CPMA). They’re the kind of cushioned, supportive and comfortable sandals you’d want to wear after running or standing on your feet all day.
That’s because normal shoes keep your foot confined, while recovery sandals let the muscles in your feet and lower leg move more naturally, says Dr. Mark Mendeszoon, a podiatrist and physician spokesperson at the American Podiatric Medical Association (APMA). Some models will even have surfaces that massage the soles of your feet or trigger pressure points, he adds.
What are the benefits of wearing recovery sandals?
Beyond being comfortable, extra-supportive shoes that you can slip on after a long day, McGuire says recovery sandals also “help with proper foot alignment,” which can improve circulation, reduce pain and fatigue, offer corrective support and promote foot hygiene. As an athlete, those benefits are huge, as they could lead to faster post-workout recovery and reduce the risk of injury.
What should I look for in recovery sandals?
Lisa Ralston, a physical therapist who’s spent over 30 years treating elite athletes, says to look for designs specially earmarked for recovery and seek out a wide toe box when selecting post-workout shoes so that toes can splay naturally and allow for movement of the metatarsals. “Breathability, gentle cushioning [and] arch support” are also critical, she says. “If needed, an elevated heel can reduce stress on the Achilles tendon, with the goal of aiding in faster tissue and joint recovery.”
You can also look for the APMA Seal of Acceptance, which is only granted to products that “promote good foot health.” Each product that earns the APMA’s seal has been vetted by APMA podiatrists that consider a product’s quality, safety and other data.
Best recovery sandals
If there’s one brand that’s managed to make itself synonymous with recovery footwear, it’s Oofos. “Soft and spacious, Oofos feel great from the second you put them on,” says ultrarunner and co-founder of Altra Running Brian Beckstead. These unisex slide sandals are made with a proprietary foam that’s designed to absorb 37% more impact than traditional sneakers, easing the stress on your tired joints.
Ralston likes OluKai’s recovery sandals because of their extra room for toes to spread out after a big effort. Designed in Hawaii, these flip-flops are made for mellow days in the sand and surf, with a grippy lug design to help with traction on wet surfaces. Since these are a lighter weight, thong-style design, the Ohana sandals can easily be clipped on to the rear of a backpack for wearing around camp while trekking or stuffed into a gym bag for on-the-go access.
Editor Favorite
For supportive yet cozy cushioning beneath your feet, try Hoka’s Ora Recovery 3 Slide. Ultra-soft uppers pair with medium-density midsoles to add durability to the mix so that tired feet get the break they need. CNN Underscored reviewer Dana Zepeda raved, “The Hoka Ora Recovery 3 Slide sandals were a revelation for my sore feet. Not only are they great for a low-budget, DIY foot massage or just lounging around the house after a tough workout but I also noticed my feet hurt a lot less after wearing them, allowing me to run faster and more often.”
Read our review
With perfectly molded EVA foam that’s ergonomically designed to swaddle your soles, Vionic’s Rejuvenate Recovery Sandals are feature-heavy slip-ons that are sure to make runners smile. Ralston recommends them for their unparalleled cushioning and roominess. Not only do the textured footbeds add massaging relief but adjustable straps and cushioned uppers ensure the perfect fit every time you put them on.
One of the more street-forward styles on our list, Oofos’ Oomg Sport Low Shoes are as at home grabbing drinks after a hike as they are lounging around in the backyard. Both Beckstead and Ralston mentioned their superior cushioning, softness and spaciousness, perfect for swollen feet that have been through a lot. Like the Oofos slides, they’re made with Oofoam, which is more absorbent than your standard tennis shoe, but this model boasts four-way-stretch fabric uppers that mimic your favorite around-the-town flats.
Want to do good for your feet in brilliantly bold statement colors? Kane’s flagship Revive shoes are thoughtfully designed “injection molded” sneakers that are breathable, well cushioned and extra supportive. As the name suggests, these shoes are made with RestoreFoam, created out of Brazilian sugarcane, which helps capture harmful CO2 as it grows. Plus, with colors like rainbow Splatter and bright Tropic/Dark Earth Speckle, you’ll never look boring, even at rest.
Sure, Salomon is known across the globe for their excellent, grippy trail runners and hiking boots, but the brand’s often overlooked Reelax Slides are among the top recovery slip-ons on the market today. Slide them on like a pair of mules and savor the sensation of super-soft, oversized midsoles; breathable mesh uppers; and a specially molded insoles that massage tired arches.
“Although it’s a great running shoe too, I find myself using it more after the run,” says Beckstead of Altra’s sleek Escalante 3 road runners. Like all the brand’s sneakers, they boast wide forefeet that are designed to mimic the natural splaying of the metatarsals while in motion. Cozy, sock-like uppers only add to their cushy, all-day comfort. In short, “[they check] all the boxes,” Beckstead says.
Move over, hipsters, Crocs aren’t just for those days when you want to look lovably awkward anymore. The Mellow Recovery Slides might look like an ordinary slide-on, open-toe sandals at first glance, but these babies are designed with bespoke LiteRide foam that cradles tired feet while deep, cupped footbeds absorb impact and save your precious joints. Pro tip: These shoes are designed to be ultra roomy, so the brand recommends sizing down if you want a streamlined fit.
Ralston also recommends the famous footwear brand Adidas’ Adissage Slides. Flexible, EVA massage nub footbeds actively soothe sore feet while you’re simply strolling around after a workout, and hook-and-loop closures on the uppers help the otherwise-open slides stay put. This Adissage model is designed for immediate post-workout relief rather than all-day wear, so Adidas recommends trying the Adilette Comfort Slides if you’re seeking something for day-long use.
Frequently asked questions
You don’t have to be an ultramarathon runner to need recovery sandals. Really, anyone who’s physically active or spends long hours on their feet can benefit, McGuire says. And since recovery shoes and sandals actively reduce joint stress, minimize swelling and aid in circulation, they can also be great for folks who’re injured. “The most common injuries [that] these shoes can help to aid in recovery for and prevent … are plantar fasciitis, metatarsalgia and Achilles tendinitis,” Ralston says.
Recovery slip-ons and slides are generally not designed to be worn all day. Dr. McGuire says that’s because they don’t have enough structure to support your feet over long periods of time. Instead, they’re supposed to be used during rest while training, post-workout or after a big event.
Although McGuire says she recommends either recovery sandals or slippers to patients, she says it ultimately comes down to personal preference. Recovery flip-flops, slides, slip-ons, shoes and slippers are all viable options.
Wear recovery shoes within 30 minutes to an hour after your workout, McGuire says. As for how long you should wear them, that depends. McGuire says that you should switch into recovery sandals for at least 20 minutes post-workout, though people who’ve been on their feet all day should aim for at least an hour.
More recommendations
Note: The prices above reflect the retailers' listed price at the time of publication.
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