Your shoes play a bigger role in fall prevention than you might think. Research shows that up to 83% of older adults wear inappropriate footwear, putting themselves at unnecessary risk for falls and injuries. The good news? Making better footwear choices is one of the simplest and most effective ways to reduce your fall risk.
Let's walk through the seven most common footwear mistakes and explore what you should be wearing instead to stay steady on your feet.
Mistake #1: Wearing High or Narrow Heels
Heels change everything about how you walk and balance. When your heel sits more than one to one-and-three-quarter inches off the ground, your ankle becomes less stable. Your center of gravity shifts forward, making it harder to catch yourself if you stumble.
Narrow heels create another problem. They minimize the amount of shoe that actually touches the ground, concentrating pressure on your Achilles tendon and potentially affecting your knees and lower back. This narrow base of support makes it much easier to roll an ankle or lose your balance on uneven surfaces.
What to wear instead: Choose shoes with low, wide heels that measure less than one inch in height. A broader heel gives you more contact with the ground, creating a stable foundation with every step.
Mistake #2: Shoes That Don't Fit Properly
Ill-fitting shoes cause problems in both directions. Shoes that are too large allow your foot to slide around inside, creating instability with every step. Your toes may grip or curl trying to keep the shoe on, which throws off your natural gait.
Shoes that are too tight present a different issue. Your feet naturally spread and flatten slightly when you walk, helping you maintain balance. Cramped shoes prevent this natural motion, impairing your stability and making it harder to sense the ground beneath you.
What to wear instead: Invest time in finding shoes that fit snugly without being tight. Your feet may swell throughout the day, so try on shoes in the late afternoon or evening when your feet are at their largest. There should be about a thumb's width of space between your longest toe and the end of the shoe.
Mistake #3: Wearing Backless Slippers Around the House
Those comfortable slippers without backs might feel cozy, but they're one of the leading causes of falls at home. Without a secure heel, the slipper can easily slip off or catch on the floor, causing you to trip. Medical research has directly linked backless slippers to hip fractures and other serious fall-related injuries.
The problem gets worse on smooth flooring like tile or hardwood. A loose slipper can slide out from under you without warning, especially if you're moving quickly to answer the phone or get to the bathroom.
What to wear instead: Choose house shoes or slippers with closed heels that stay securely on your feet. Look for slip-resistant soles designed for indoor use. Your indoor footwear deserves the same attention as what you wear outside.
Mistake #4: Flip-Flops and Loose Sandals
Flip-flops require you to curl your toes downward slightly to keep them on your feet. This constant gripping disrupts your natural walking pattern and compromises your balance. Over time, this altered gait can affect your skeletal alignment and make falls more likely.
Loose sandals without ankle or heel support share similar problems. They lack the structure needed to support your foot through each step, and they can easily catch on stairs, curbs, or uneven pavement.
What to wear instead: Select supportive shoes with adjustable closures like straps or buckles. Sandals with heel straps that secure around your ankle provide the airiness you want while maintaining proper foot positioning and support.
Mistake #5: Worn or Slippery Soles
Even good shoes become dangerous as they age. Athletic shoes with flat or worn treads become extremely slippery, especially on wet surfaces. Similarly, dress shoes with smooth leather or hard plastic soles provide minimal traction.
The problem isn't always visible from above. You might think your shoes look fine until you check the soles and realize the tread has worn completely smooth. This loss of traction can be particularly dangerous on wet sidewalks, polished floors, or outdoor surfaces after rain.
What to wear instead: Regularly inspect your shoe soles and replace shoes when the tread wears down. Choose footwear with textured, non-slip soles that grip various surfaces. Rubber with distinct tread patterns typically provides the best traction without being so grippy that it catches on carpets.
Mistake #6: Shoes Without Secure Fasteners
Slip-on shoes might be convenient, but they can't be adjusted to fit your feet properly. Throughout the day, your feet naturally swell and change size. Shoes that rely solely on stretchy material or a loose fit can't accommodate these changes while maintaining security.
Untied laces present an obvious tripping hazard, but even tied laces can become loose throughout the day. Shoes that lack any adjustment mechanism at all have no way to adapt to your feet or ensure they stay firmly in place.
What to wear instead: Choose shoes with laces, Velcro straps, or elastic closures that you can adjust as needed. Velcro fasteners work particularly well if arthritis or limited hand dexterity makes tying laces difficult. The key is having some method to secure the shoe snugly to your foot and adjust the fit when necessary.
Mistake #7: Walking Barefoot or in Socks
Many falls happen at home when people pad around in socks or bare feet. Socks are especially slippery on hard floors, and even carpets can become hazardous when you lack proper traction. Bare feet provide better grip than socks but still lack the support and protection of proper footwear.
Going without shoes also means you lose the cushioning and stability that proper footwear provides. Your feet work harder to maintain balance, and you're more vulnerable to stubbing toes or stepping on objects that could throw you off balance.
What to wear instead: Make it a habit to wear proper footwear even indoors. Keep slip-resistant slippers or house shoes in easy reach, such as beside your bed and near doorways. If you struggle with putting on shoes frequently, choose styles that are easy to slip on while still providing a secure fit.
Additional Footwear Tips for Fall Prevention
Beyond avoiding these seven mistakes, keep these guidelines in mind when selecting shoes:
Consider the sole thickness carefully. Shoes with very thick, cushioned soles can actually reduce stability by making it harder to sense the ground beneath you. Moderate cushioning strikes the best balance between comfort and ground awareness.
Watch out for heavy rubber soles. While good traction is important, extremely heavy or grippy soles can catch on carpets and cause trips. Look for soles that provide traction without excessive drag.
Think about your orthotics. If you use custom orthotics or inserts, choose shoes with removable insoles and enough depth to accommodate them properly. Trying to squeeze orthotics into shoes that are too shallow defeats the purpose and can make the fit unsafe.
Assess your shoes regularly. Make it a habit to check your footwear every few months. Look for worn soles, loose stitching, or material that's breaking down. Don't wait for shoes to fall apart before replacing them.
Break in new shoes gradually. Even well-fitted shoes need a break-in period. Wear new shoes for short periods initially, gradually increasing the time as they conform to your feet. This prevents blisters and allows you to identify any fit issues before relying on them for long walks.
The Bottom Line
Your footwear choices directly impact your fall risk. By avoiding these seven common mistakes and choosing appropriate shoes instead, you take a meaningful step toward protecting yourself from falls and injuries.
Remember that proper footwear isn't just for going out. What you wear around the house matters just as much, if not more, since that's where many falls occur. Take a moment today to evaluate the shoes and slippers you wear most often. If they fit any of these risky categories, it's time to find safer alternatives.
Good footwear is an investment in your safety and independence. When combined with other fall prevention strategies, the right shoes help keep you steady, confident, and active in all your daily activities.
