From aches to falls: why your favourite slippers are a health hazard waiting to happen. Plus 6 things to look for in indoor shoes

It’s a question that divides the nation, every bit as controversial as The Beatles vs The Rolling Stones, or cats vs dogs. Should you wear shoes inside the house – yes, or no?

When it comes to hygiene, the answer is no. But the question is not, it turns out, as simple as it seems. Because from a health and fitness perspective, failing to wear shoes indoors could be causing you all sorts of problems.

‘I frequently recommend wearing dedicated, clean and structured indoor shoes,’ says Sam Bhide, physiotherapist.

Walking on hard indoor floors requires the small stabilizing muscles in your lower legs to work constantly to keep you balanced, she explains. Over the course of full day, this can lead to muscle fatigue. Plus: ‘hard floors lack shock absorption, meaning the impact of each step travels up your kinetic chain into your knees, hips and lower back,’ says Bhide.

While a soft pair of slippers may keep your toes toasty, they are unlikely to provide the support required to counter these effects. ‘A supportive shoe acts as a shock absorber, cushioning the impact on affected structures such as joints, muscles and nerves,’ she says. ‘It also provides rear-foot stability, holding the heel in a neutral position to prevent excessive rolling and overuse injuries.’

Suffering from specific complaints? You might find padding about the house barefoot even more perilous. ‘For those with flat feet, barefoot walking on flat surfaces offers no arch support, often causing the ankle to roll inward (overpronation). By contrast, a shoe holds the foot in proper alignment,’ explains Bhide.

Meanwhile, people with Plantar Fasciitis can find that walking barefoot stretches the inflamed tissue under your foot, she says: ‘a shoe with arch support and a slight heel lift acts like a splint, reducing tension so the foot can rest.’

As we age, indoor shoes become not just advisable, but imperative, Bhide says: ‘for older adults or those with mobility issues, indoor shoes are a simple, highly effective home modification.’ Rubber soles prevent dangerous slips on smooth or wet flooring, while ‘the light compression of a structured shoe provides sensory feedback to the brain, which can help improve balance – especially helpful for those with neuropathy,’ she explains. Shoes also act as a ‘bumper’, she points out: ‘protecting you against stubbed toes or dropped objects, which can cause sudden flinches that lead to falls.’

So what should you be looking for in an indoor pair of shoes?

‘Skip the traditional floppy slippers and look for a ‘recovery shoe’ or structured house shoe with these features,’ says Bhide:

• Firm structure over ‘fluff’: ultra-plush memory foam flattens out quickly. Opt for a firm, contoured footbed.

• Arch support: essential for distributing your body weight evenly across the foot.

• A closed back or heel strap: slip-on mules or flip-flops force your toes to ‘claw’ to keep the shoe on, which can lead to cramping and tendon pain over time.

• Slight heel elevation: a completely flat shoe strains the achilles tendon and calves. A slight heel drop eases that tension.

• Non-slip outsoles: look for a textured, grippy bottom for safety.

• Breathable materials: since you may wear them for hours, materials such as boiled wool or mesh help prevent moisture buildup.