Do Recovery Shoes Actually Work?
Slipping aching feet into recovery shoes after a long day or intense workout can feel like you’re getting a mini-massage with every step. It’s a luxury experience, and clearly people like it: The recovery shoe market is expected to reach $18 billion this year and grow to more than $28 billion by 2034.
But do these cushy, slipper-like shoes actually speed recovery, or do they just feel good? Here’s what experts say about this trend.
What Makes Recovery Shoes Unique
To the naked eye, the thick soles of recovery shoes aren’t that different from what you see in maximum cushioning sneakers. But while athletic shoes are meant to keep your feet safe and your movements efficient during activities like running, playing pickleball, or walking all day at work, recovery shoes are designed to help your muscles and joints recover from these activities, says sports medicine foot and ankle surgeon Gideon J. Lewis.
“Compared to other shoes, recovery shoes give your feet a break,” says Sally Crawford, a biomechanics expert who conducted research commissioned by OOFOS, the brand that popularized recovery shoes.
While the exact design of recovery shoes can vary, there are a number of common features intended to help your feet bounce back no matter what kind of stress you put them through.
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For starters, whether it’s a sandal or a sneaker, a recovery shoe is typically made with an extra-wide toe box to give your forefoot enough room to expand. There is usually arch support and often a heel drop (meaning the heel is higher than the toes). Many recovery shoes are also designed with a curved rocker bottom, which rolls under you as you walk forward, meaning your foot doesn’t need to move as much while you walk. These elements place the foot in a position that allows the plantar fascia at the bottom of the sole and the toe flexor tendons to relax and stretch, says Dr. Sean Bryan, a general sports medicine physician at the Hospital for Special Surgery in New York.
Almost all of these shoes offer plenty of plush foam for sufficient shock absorption. “The idea is that by having that extra padding and that positioning, it allows the tissues to rest and feel better, and possibly recover from repetitive stress,” says Bryan.
Most recovery shoes are also designed to let your sweaty feet air out, either through a sandal design or breathable materials in the upper fabric of a sneaker. “It’s not just about recovering from a musculoskeletal problem or pain, it’s also about protecting the skin,” says Lewis.
Some shoe manufacturers have recently started to go further by injecting more advanced technology into these shoes. Last year, Nike and sports recovery brand Hyperice launched the “Hyperboot,” a $799 battery-powered shoe that blows heat and compressed air onto your feet as you walk around. There are also shoes incorporating red light therapy that claim to increase blood flow to your feet. Lewis predicts that we will soon see shoes with vibration and cooling mechanisms.
Do recovery shoes actually help you recover?
Unfortunately, there isn’t much concrete data on recovery shoes outside of research funded by shoe manufacturers. “I don’t know of any clear scientific evidence that proves that recovery shoes actually speed recovery at the cellular or tissue level,” Bryan says.
This doesn’t necessarily mean they don’t have anything to offer. Much anecdotal evidence suggests that recovery shoes can help reduce symptoms like foot pain, muscle fatigue, tightness, and soreness in people who repeatedly subject their feet to large amounts of stress, says Bryan. He also points out that several recovery sandals and sneakers have received the American Podiatric Medical Association’s Seal of Acceptance, a distinction bestowed by a committee of podiatrists on products that promote good foot health.
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When it comes to high-tech recovery shoes, some small studies have shown that air compression can temporarily reduce muscle soreness, while heat can speed muscle recovery after training, and red light therapy can decrease inflammation and oxidative stress in muscles. But the research is still in its early stages, and these futuristic shoes are still more likely to be found on the feet of professional athletes than everyday exercisers on a budget.
How to get the most out of recovery shoes
If you want your feet and legs to feel a little better after exercising, experts agree that wearing recovery shoes could help. But only in moderation. For the most part, these shoes are not designed to handle long periods of walking, as they are usually quite unstable. Additionally, because they can change your gait and posture, Bryan thinks long-term wear could place abnormal stresses on soft tissues like the plantar fascia and ankle tendons, which could lead to “degeneration, discomfort and pain,” he says.
Lewis says he usually tells his clients to only wear a recovery sandal at home after a big workout or competition. This way, they’re not wearing them for too long (or trying to walk far) and they’re in a controlled environment where instability is less likely to cause them to trip.
Bryan also reminds patients that recovery shoes don’t magically erase all the pressure you put on your feet and legs throughout the day. “I try to encourage [patients] “You have to use them appropriately, without thinking that they can stand, walk and run as much as they want just because they have recovery shoes,” he says. He adds that to truly allow your tissues to recover, you need enough time away from any activities that stress them, as well as sleep and a good diet, not just another pair of shoes.
