Best Recovery Shoes and Sandals for Runners of 2024 (2024)

February 19th, 2024
Home > Gear Reviews > Footwear

Recovery is essential for runners to improve fitness and mental health. The best recovery shoes and recovery slides are designed for runners to aid and even speed up the recovery process.

As a former D-1 competitive runner and running coach, I know that foot and leg recovery is an important part of that process.

Hunting for the best recovery shoes for you might seem daunting if you’ve never given it any thought before. This article includes our reviews of the top-rated recovery shoes for runners and results from testing recovery shoes and recovery sandals, slides, and slippers.

It also includes some FAQs and a breakdown of terms to help guide you through recovery shoe options, including passive and active recovery shoes. It also includes the benefits of wearing recovery shoes for runners, walkers, hikers, medical professionals, retail and restaurant workers, and anyone on their feet.

We recommend checking with your doctor before changing footwear to address or prevent an injury. This article is not a substitute for medical advice from the trained professional who knows your body.

:

Best OVERALL recovery shoes: Oofos Ooahh Slide

Type: Slip-on
Toe Coverage: Open toe
Upper: Proprietary OOfoam
Midsole: Proprietary OOfoam
Outsole: Proprietary OOfoam
Weight: 1 lb 4 oz (men's size 10)
Price: $70
What we liked: comfortable, supportive, easy to slip on after activity
What we didn't like: little pricier than similar shoes

While all the recovery shoeswe tested offer arch support, Oofos Oohaa Slides were the best pair to provide that support, durability, comfort, ease of slipping on after a workout, style, and relative affordability. Of all the shoes I tested, the Oofos Oohaa Recovery Slides were the ones I was always most excited to slip on. For that reason, the Oofos Oohaa wins our award for Best Recovery shoe and also for Best Recovery Slides for runners.

view at rei

While we think the Oohaa is the best recovery slide, if you’re not a fan of the slide cut in general, Oofos carries the same design in thongs (flip flops) and flex recovery sandals with adjustable straps.

Additionally, Oofos offers a 30-day trial of the shoes, so if you’re unsatisfied with your purchase, you can return them at no cost. The company itself is the official recovery shoe of the Dana-Farber Cancer Institute and the Jimmy Fund; OOFOS has donated over $3 million to find a cure for breast cancer.

My trusty pair of Birkenstock EVA sandals have been my litmus test for recovery sandals, and I feel I have officially betrayed them with the Oofos Ooaah.

While the Birks offer great support, they do not absorb as much of my weight when I walk around, and the difference for tired feet over a day is astounding. Where the Birks have helped alleviate pressure on my plantar fascia, they haven’t cushioned as much of my weight.

If I could change one thing about the Oohaa slides—and I’m kind of reaching here—I’d give my feet a smidge more room. They aren’t uncomfortably tight, but I found I have to push my foot in more deliberately than with other slides (which, to be fair, isn’t a big deal and is probably a good thing, so they don’t slip off too easily). Nevertheless, before these became “outdoor” footwear for me, I wore them around the house all day after a long run and never wanted to take them off.

If you want a giggle, I stumbled upon an excerpt from an episode of the podcast Add to Cart by comedian-writer-director Kulap Vilaysack and veteran journalist SuChin Pak, in which they determine if the Oohaas are worth the purchase. The only negative they could come up with about the Oofos recovery sandals was that they were an ugly pair of shoes.

So, if you don’t hate the look (or if you’re like Vilaysack and Pa and hate the look but not enough to care,) these are the best bang for your buck and our overall best recovery slides pick.

Interested in running? Check out the Running Gear section:

• Best Women's Trail Running Shoes and Best Men's Trail Running Shoes

• How to Crew and Pace an Ultrarunner

• Best Running Socks

• Best Men's Running Shorts and Best Women's Running Shorts

• Best Electrolyte Powder

BEST AFFORDABLE RECOVERY SANDALS: BIRKENSTOCK ARIZONA EVA

Type: Slip-on
Toe Coverage: Open toe
Upper: One piece molded EVA
Midsole: One piece molded EVA
Outsole: One piece molded EVA
Weight: 8 oz
Price: $50
What we liked: good support and withstands wet conditions
What we didn't like: less cushiony than similar shoes at this price-point

Our new winner of the Best Affordable Recovery shoe, the Birkenstock Arizona Eva, is a excellent option for anyone looking for a supportive slide at a less hefty price. We found the Birkenstock Arizona EVA shoes fit similarly to the Arizona soft footbed sandals (our winner for best for plantar fascitis), but rather than the cork material, it’s made with EVA (Ethylene-vinyl acetate), also known as polymer or poly. The EVA is a common midsole cushion material found in running shoes, so provides support when used in a recovery sandal. It also doesn’t absorb waters so shines in wet conditions. While the Birk Arizona Eva absorbed more shock than other shoes, it doesn’t absorb as much as shoes designed to be recovery sandals like the Oofos or Hoka slide.

Best recovery slippers: Topo Athletic Revive

Type: Slip-on
Toe Coverage: Closed toe
Upper: Recycled Polyester Fleece
Midsole: 3D Wave Sense
Outsole: Vibram Outsole
Weight: 6.5 oz (women's 7)
Price: $120
What we liked: Cozy, supportive, easy to slip on
What we didn't like: more expensive than others we tested

I never want to take the Topo Athletic Revive recovery slippers off. These vegan recovery shoes are my house shoes, especially as we enter the cold time of year. They’re supportive and comfortable, and the Vibram sole offers traction to prevent slippage. With no back to the recovery shoe, they’re easy to slip on and off.

The Vibram® XS Trek EVO outsole provides traction and durability as well. And like many of the products we love best, these shoes are made with recycled materials as part of Topo Athletic’s sustainability efforts.

These slippers are high quality and delightful, but they are pricey. At $120, you must make sure you like and want these shoes. While I appreciate that these are better for my feet than my previous in-home habit of walking around in socks, I’m not sure if it would be worth it to pay $120 as someone who wasn’t looking to add slippers into their life.

Now, I think they’d make an incredible gift, especially for someone who wouldn’t spend this money on themself. (Or a gift to yourself! You deserve happy, comfortable feet!)

Interested in running? Check out the Running Gear section:

• Best Running Hydration Vest

• Best Running Hats

• Best Women's Running Jackets and Best Women's Running Shirts

• Best (and Brightest) Headlamps

• Trail Running Gear List

Type: Pull tab with laces
Toe Coverage: Closed toe
Upper: Breathable mesh upper
Midsole: Compression-molded EVA
Outsole: Hi-Abrasion Rubber
Weight: 7.2 oz
Price: $140
What we liked: great arch support for active recovery
What we didn't like: the most expensive of all we tested

The Hoka Clifton 8 shoes will make your active recovery as comfortable of an experience as a shoe can manage. The neutral cushion and wide soles offer plenty of support and shock absorption for your gentle movement and recovery days (e.g., walks, slower recovery runs, casual bike rides, etc.). While I reached for a pair of slides immediately following runs, I found Hoka Cliftons to be my go-to's for running errands later that day or my lunchtime walks throughout the week. We like the Hoka Clifton 8 we dedicated a full article reviewing these running shoes.

We added a new, similar category to this review–Best for Recovery Runs–because while the Hoka Cliftons work really well as an active recovery shoe, we loved the On Cloudsurfer as a recovery run shoe. In short, if your active recovery looks more like walking, gentle movement, time at the gym, and maybe some light running, the Hoka Cliftons are your best bet. If your active recovery primarily involves easy running, the On Cloudsurfer is the route you want to go. At the end of the day, though, both are great shoes and we wanted to highlight both options.

These shoes are designed specifically for casual runs and walking. The breathable mesh upper prevents overheating and soaked feet, the EVA foam provides lightweight cushioning, and the rocker sole encourages the foot to “rock” when it lands (rather than pound all at once) to decrease the pressure on any given part of the foot. The shoes are also made from recycled materials and are vegan.

While you’d be hard-pressed to find a more suitable shoe for your active recovery, dropping $140 on casual walking shoes (or whatever active recovery looks like for you) is a lot to ask of most people’s budgets. I’ve always hated paying running shoe prices for shoes I’m not running in. But it’s an investment in my feet and overall health. Do you need to spend this much on active recovery shoes? Absolutely not. This pair is our favorite, but you can find other pairs that work for you. Look for proper arch support and cushion, and you’ll be fine.

(Note: some folks use their regular running shoes for active recovery. This strategy works, but remember you’ll wear them down faster and need to replace them sooner. I like to have a separate pair because they tend to be less dirty and smelly, plus I will feel less inclined to overdo a gentle-movement day if I’m not lacing up my usual running shoes.)

Type: Pull tab with laces
Toe Coverage: Closed toe
Upper: Breathable mesh upper
Midsole: CloudTec
Outsole: Helion foam
Weight: 7.2 oz
Price: $160
What we liked: excellent cushion, comfortable upper, surprising spring for level of cushion
What we didn't like: lack of wide sizing

After testing and writing a full review on the On Cloudsurfer, I’ve converted to an On enthusiast. This is the most comfortable road running shoe I’ve ever worn, and is especially cushioned for my arthritic hip. When I put the Cloudsurfers on, I feel immediately ready to run, even on stiff and achy hip days. Due to this comfort and cushion–along with the Swiss-engineered CloudTec midsole and Helion foam–make this an excellent shoe for recovery runs.

To differentiate this category–Best for Recovery Runs–from Best Shoe for Active Recovery–we took into account how some folks running high mileage will opt for short, more relaxed runs to increase blood flow and recover from big workouts or races.

Active recovery, on the other hand, is more broad and can include light runs, but can also include walking, circuit training, and other gentle movements. In short, the Hoka Cliftons are a great all-around active recovery shoe, and the On Cloudsurfer is an excellent recovery run shoe with more cushion than the Cliftons.

I wouldn’t call these shoes responsive–you aren’t going to want them for speed workouts–but they add a pep to your step that is surprising for the level of comfort.

Additionally, the mesh upper is cushioned for extra comfort while maintaining breathability. And while that cushion is indeed comfortable, it can feel too snug for folks with wide or more voluminous feet. Unfortunately, the Cloudsurfer does not come in wide sizing, which is our biggest disappointment with the shoe. Another small issue we noticed is that small rocks sometimes get stuck in the outsole due to the size of the spacing.

Outside of the lack of wide sizing and the occasional stuck rock, these shoes are excellent for recovery runs. Or, if you’re arthritic and not training to compete anymore like me, they’re excellent for every run.

Best recovery sandals for Plantar Fasciitis: Birkenstock Arizona soft footbed

Type: Slip-on
Toe Coverage: Open toe
Upper: Birko-Flor® Nubuck
Midsole: Natural Leather
Outsole: EVA
Weight: 7 oz
Price: $110
What we liked: adjust to your feet, great support, stylish
What we didn't like: more expensive, less shock absorption

When I was diagnosed with plantar fasciitis, I obsessively researched how to treat it (it turns out that the primary best treatment is just “time,” which isn’t what anyone wants to hear). When it came to which recovery sandals to wear, everyone swore by Birkenstocks, so I bought a pair of the Birkenstock Arizona Soft Footbed sandals. I am now one of those people who swears by Birks when it comes to arch support and relieving plantar fasciitis pain. While my feet were recovering from inflamed fascia, these were the only comfortable footwear.

What makes these recovery sandals so great is how the suede and foam soles fit your feet over time, making them feel tailor-made for your feet. The straps are made with oiled nubuck leather, so while these aren’t necessarily shoes you’d make a habit of wearing in muddy conditions, they are made from high-quality materials (which explains the higher price).

view at Zappos

Of course, check with your doctor or medical professional before purchasing any item to help with a physical ailment. Every body, foot, and leg is different. But I know it has worked for me and others.

While I recommend Birkenstocks to anyone with plantar fasciitis, I recognize they can be on the expensive side of recovery sandals ($145 on Birkenstock’s website). If that is out of budget and you can’t find them on sale anywhere, the Birkenstock EVA sandals are around $50 and are our new winner for Best Affordable Shoes. While the EVA sandals don’t offer the same “custom” fit over time, nor are they as stylish, they still help alleviate some plantar fasciitis pain and provide arch support.

Type: Slip-on
Toe Coverage: Closed toe
Upper: Blended wool
Midsole: EVA
Outsole: Vibram® XS Trek EVO
Weight: 6.5 oz
Price: $120
What we liked: supportive, Vibram gripped bottoms, versatile
What we didn't like: expensive and more difficult to slip on

Because of the gripped bottoms, comfortable insoles, and added heel back, the Topo Athletic Rekovr 2 shoes are a great option for indoor and (some) outdoor wear. I’m thinking of folks who want shoes that feel like indoor shoes (they are, after all, slippers) but who might wear them to walk the dog around the block or to run some quick errands. They’re comfortable, warm, and supportive, and you won’t want to take them off once they're on.

Like the Topo Athletic Revive slippers, the Rekovr 2 shoes showcase the 3D Wave Sense insole and Vibram® XS Trek EVO outsole. The upper, which also comes up over the heel, is made with antimicrobial blended wool to prevent odor and keep your feet warm. These were the best shoes we tested designed for foot recovery that worked when it was too cold for recovery sandals.

If you live in a warm climate, you may not be looking for something this toasty. Both these shoes and the Topo Athletic Revive slippers are meant to keep your feet warm, so I do not recommend these if that’s not what you’re looking for. And like the Revive slippers, they are more of a financial investment at $120. And, again, like the Revive slippers, these would make a great gift to a loved one (which may include yourself).

BEST STYLISH RECOVERY SHOES: HOKA ORA LUXE RECOVERY SLIDE

Type: Slip-on
Toe Coverage: Open toe
Upper: One piece molded EVA
Midsole: One piece molded EVA
Outsole: One piece molded EVA
Weight: 8 oz
Price: $50
What we liked: good support and withstands wet conditions
What we didn't like: less cushiony than similar shoes at this price-point

The Hoka Ora Luxe–an upgrade option of the Hoka Ora 3s–wins our Best Style Options recovery shoe for its 23 colorway, adjustable straps, and unique design.

view at rei

view at amazon

View at zappos

Love running in winter? See our other Running reviews:

• Best Women’s Winter Running Tights and Best Men's Winter Running Tights

• How to Run in the Winter: 10 Tips for Running in the Cold

• Cold Weather Running Gear List

• Best Reflective Running Gear

Other recovery shoes and recovery sandals we considered

HOKA ORA RECOVERY 3 SLIDE

Type: Slip-on
Toe Coverage: Open toe
Upper: Soft EVA upper
Midsole: EVA
Outsole: EVA
Weight: 7.80 oz
Price: $60
What we liked: similar to the Oofos in style and comfort
What we didn't like: not as comfortable and cushioned as the Oofos despite costing the same, less responsive than the Ora 2

I’ll be honest—before the Oofos arrived, it was the Hoka Ora Recovery slide I couldn’t get enough of. And if I can be honest again, I thought they were so goofy looking that I would never wear them (they’re pretty chunky, as Hokas tend to be). While this updated version no longer inspires people to tell me they look like Yeezys (like they did with the Ora 2s), the Hoka Ora 3s still look big and a little goofy if you aren’t accustomed to recovery slides.

view at rei

While similar to the Oofo Ooahh slides in appearance, the Hoka Ora recovery sandals don’t offer as much arch support or shock absorption, even with the updates.

I’m a little disappointed, I have to admit. The Ora 2s were our previous “Best Affordable” winners–they were almost as nice as the Oofos and about $15 less. However, now they’re the same price and I don’t love the updates as much. They’re nice shoes, and I understand some of the updates–the fitted insole is comfortable, the increased airflow is smart–but I miss the more evident Meta-Rocker structure of the 2s that made me feel bouncy after a run. And, ok, I’ll admit it–I miss the goofy fake Yeezy look. Simply put, I don’t feel a reason to reach for these over the Oofo Ooahhs anymore.

Nevertheless, the Hoka Ora slides are still high-quality recovery sandals, as the wide rocker sole is comfortable and cushiony. If you find them on sale, or simply prefer them over other options, they will absolutely serve you well.

We’re also tested the Hoka Ora Luxe slides (review above)–which cost more but seem to be pretty popular. We look forward to updating this piece after testing those.

Chacos Chillos Slide

Type: Slip-on
Toe Coverage: Open toe
Upper: Adjustable Polyester jacquard webbing with injection molded ladder lock buckle
Midsole: Vegan-friendly, Podiatrist-accepted LUVSEAT™ arch support
Outsole: High abrasion EVA with wave fin traction design
Weight: 5.3 oz
Price: $50
What we liked: stylish, comfortable
What we didn't like: more narrow and more possibility for blisters

Many folks enjoy the style of the Chacos Chillos Slide sandals, and the great news is they are also made of quality, lightweight EVA material and offer good arch support. Like Birkenstocks, people enjoy Chacos for the style (something many feel is missing from, say, the Oofo Oohaa slides or Hoka Ora slide).

My main concern with this sandal was some rubbing on the side of my feet after the first few wears. But the straps are adjustable, which makes that an easy issue to resolve. While these are a good option, we just felt they didn’t compare to the cushion of the Oofo Oohaa slide or the Hoka Ora slide.

Vionic Kiwi Slides

Type: Slip-on
Toe Coverage: Open toe
Upper: Padded upper with hook-and-loop closure
Midsole: Flexible EVA midsole
Outsole: Durable TPR
Weight: unlisted
Price: $70
What we liked: good arch support and sleek design
What we didn't like: the hard sole has less give

The Vionic Kiwi slides are explicitly engineered to support arches and the body’s natural alignment, and the tread on the bottom provides good traction to keep you steady after a workout.

While the support feels nice on the feet, the soles are much stiffer than every other recovery sandal we tested, which is not as comfortable on the joints. Since these shoes are much stiffer, they weren’t as comfortable on the joints over time as the Oofo Oohaa slide or Hoka Ora slide.

view at Amazon

Kane Revive Active Recovery shoes

Type: Pull tab
Toe Coverage: Closed toe with ventilating cutouts
Upper: sugarcane-based EVA foam
Midsole: sugarcane-based EVA foam
Outsole: sugarcane-based EVA foam
Weight: 8.9 oz
Price: $70
What we liked: fun color option, comfortable, and hardy for wet conditions
What we didn't like: a little goofy looking (sorry) and more difficult to slip on

The Kane Revive Active Recovery shoes look like if Crocs and a 90s Nickelodeon TV show had a baby. And I’m sorry I’m not starting with their features—like how the support and cushion in these shoes are comfortable and made from eco-sustainable materials like sugarcane—but it’s hard to unsee.

The company is a pending B Corp. 1% of their gross sales are committed to environmental non-profits through 1% For the Planet. We appreciate the quality of these shoes and their sustainability efforts.

These shoes are halfway between a sandal and an active recovery shoe like the Hoka Cliftons–they close around the heel but are not running shoes–making them the kind of active recovery shoes you could walk a lot in, but probably not much else. But if that’s what you’re looking for, and if the style is something you can vibe with, then these are still a good option.

view at kane footwear

Adidas Addisage slides

Type: Slip-on
Toe Coverage: Open toe
Upper: Adjustable hook-and-loop single-bandage synthetic upper
Midsole: TPR footbed
Outsole: Injected-EVA outsole
Weight: 8 oz
Price: $30
What we liked: price
What we didn't like: tickles too much

The Adidas Addisage slides have been around for decades. They feature massage rubber under the ball of the foot. The rubber over the top of the slide has the classic Adidas black and white stripe that was trendy in the 90s and has kind of come back. However, when I wear them, I find they tickled too much.

view at amazon

Crocs Classic Clogs

Type: Slip-on
Toe Coverage: Closed-toe with ventilating cut outs (slides also available)
Upper: Adjustable hook-and-loop single-bandage synthetic upper
Midsole: TPR footbed
Outsole: Injected-EVA outsole
Weight: 9 oz (men’s 9)
Price: $50
What we liked: breathable, lightweight, massaging structures on sole, style (if that is your thing)
What we didn't like: material doesn’t provide the same cushion and bounce as dedicated recovery shoes

I'm not trying to stir drama or be a Crocs hater. The high schoolers I coached loved the Crocs Classic Clogs (ironically or unironically, I could never tell), and one of my coaches' gifts was a pair of navy blue Classic Clogs, so the shoes hold a fond place in my heart. But as a long time runner, competitor, and coach giving advice on the bestrecovery shoes, Crocs would not be my top recommendation.

While there are elements of comfort in Crocs--they are breathable, lightweight, and have massaging structures on the sole — the lack of give in the material won't provide the same cushion and bounce as the other recovery shoes we tested. That means your body will take more impact throughout the day. Crocs are better off as a camp shoe, or perhaps a statement piece with socks if that's your thing.

view at amazon

what you need to know about recovery shoes

What are recovery shoes?

Recovery shoes are footwear designed to support your feet during active or passive recovery. These shoes should have ample arch support and feel comfortable in gentle activity and lounging.

How do you use recovery shoes?

I wear recovery shoes after heavy activity or whenever I’m looking for comfortable footwear (especially if I’ll be on my feet a lot). It’s a great feeling finishing up a trail run and swapping my trail shoes for a comfy pair of slides with arch support. It’s almost as lovely as that post-long run shower.

Can you walk in recovery shoes?

Recovery footwear come in many styles—slides, sandals, sneakers, slippers—but all of them should have enough support to be comfortable to walk in. If they aren’t comfortable as a walking shoe, I recommend finding a new pair. Or, if you’re like me, you might have your “in-the-house” recovery shoes (slippers with arch support or slides you don’t wear outside) and your “outside” recovery shoes (roomy sneakers, slides, or sandals).

Can recovery shoes be worn all day?

If you ask me? Yes. As noted in my anecdote above, shoes with arch support are better to wear all day than shoes without it. There was a reason all the older teachers at the high school I taught at wore running shoes or orthopedic inserts all day while the naive young teachers wore cute flats and sneakers without support. Listen to your elders; your feet will thank you.

Why do I need recovery shoes or recovery sandals?

Recovery shoes are often an afterthought when it comes to training. The nice trainers, the racing flats, the fancy watches, sleek uniforms, and even the fuel all come to mind before anyone thinks to invest in recovery footwear. And I get it—before recent years, recovery shoes for me looked like the pair of Crocs a coach once gave me (ironically or unironically, I still don’t know).

Maturing as a runner and gaining more experience as a coach helped me see so clearly how the most successful athletes were the ones who understood the importance of rest and recovery. Long-term, enduring success and fulfillment as a runner—and, frankly, as a human being—rely on our ability to trust ourselves through rest. We can often feel a lot of pressure to go-go-go, to hustle, to run ourselves into the ground and never stop.

Simply put, we have a hard time letting ourselves slow down. It might be due to fear of losing fitness, internalized harmful ideas about our bodies, or the nagging feeling that rest will put us behind the curve. Many of us are afraid of being lazy, but it isn’t lazy to rest; it is powerful.

While resting, our bodies are hard at work recovering our overworked muscles and mind. Recovery is essential to improving fitness and mental health. Anything we can do to help our bodies to recover promotes a powerful healing process. And what better body part to recover than our feet, which bear the weight of our bodies every day?

Buying Advice

What to look for in recovery footwear

When it comes to what to look for in a recovery shoe or recovery sandal, I unintentionally made a catchy A-B-C-D-E of buying advice:

How to choose a recovery shoe or sandal

Active vs. passive recovery

Recovery from activity can look a couple of different ways. Active recovery means engaging in less strenuous movement than the activity you’re recovering from. That can look like gentle movement—yoga, casual walking or hiking, maybe a leisurely swim or bike ride—or walking between sets in a speed workout.

Passive recovery, on the other hand, is when you hardly move (think lying on the couch with your feet up and watching TV).

Both types of recovery benefit the body. Active recovery helps increase blood flow so our muscles can recover quicker; passive recovery helps us recover from fatigue and could help keep overuse injuries from creeping in.

The proper recovery strategy depends on the individual and where they’re at in their exercise journey, which is a great reason to have a trusted coach to guide you. As an athlete, I remember thinking rest days felt like losing everything I had worked hard for. But as a coach, it was easy to see when athletes needed an active or passive recovery or some combination of both.

Arch support

Our feet carry more weight than any other body part, which is magnified during pounding activities like running. As a result, many overuse injuries affect the feet or are caused by improper arch support.

Flat-soled shoes with insufficient support for the arches of our feet will alter our gait and cause pain over time.

That’s why it is essential to have both running shoes with proper arch support and daily shoes with proper support. In other words, the more shoes in your life with arch support, the better.

When I was a teacher in my late twenties, I felt invincible. Never having had any debilitating, long-term injuries, I trained for an ultramarathon while working as a high school teacher and coach. I’d wake up early to run, teach all day in cute but support-less flats, stand outside at cross country or track practice, and then run again.

I was spending all day on my feet (I didn’t use any fancy watches then, but I imagine I was hitting around 30,000 steps a day). I spent a good portion of that time in work shoes without support. While I made it through the ultra training and race day, shortly after that race, I was diagnosed with plantar fasciitis—with fascia inflamed nearly 3x the size they should have been—and could hardly walk for nearly a year, let alone run.

My takeaways for you all? Wear supportive footwear, rest your poor feet more, and remember that you won’t be invincible forever. We have even more tips in our article about how to take care of your feet while hiking.

Toe box

The toe box is the portion of a close-toed shoe where, unsurprisingly, your toes go. Wider toe boxes can help accommodate the spread of our feet as they bear weight. When we run, for example, our feet widen at the balls.

For this reason, some folks recommend buying running shoes a half size up. I don’t personally do this—I’ve found my usual shoe size preferable for running as well—but enough people I trust have recommended this for me not to argue with the practice.

Sandal, Slide, or flip flop

Many of the models we tested are available in several designs. If you'd prefer the extra stability (and toe separation) of a recovery flip flops or thong to a slide, for example, we recommend the Oofos OOriginal sandal. It has the same footbed and material construction. Similarly, the Hoka Recovery Flop Sandal takes the material and footbed we liked from the Hoka Ora into a sandal design.

How we tested

To test the recovery shoes and recovery sandals over the last couple of months, I focused on wearing them for their intended use or during times I thought most people would want to wear them.

For example, I wore the recovery sandals and slides—like the Oohaa, Ora, Chillos, and Kiwi slides—immediately after runs and hikes. I also wore them on my short lunchtime walks around the neighborhood, which is how many people wear recovery footwear. My goal was to evaluate how well each shoe or sandal alleviated pain from sore feet and legs, supported arches through good cushioning, and aided in general post run recovery.

I wore the active recovery shoes (Hoka Clifton 8) on walks or while running errands and the slippers around the house. This testing method allowed me to see which recovery shoe I gravitated towards, which felt better for different occasions or after different activities, and allowed me to project and imagine what I’d prefer for recovery after more strenuous activities than what I’m able to participate in now.

Benefits of wearing recovery shoes

There are many benefits to wearing recovery shoes post-workout, as they are designed to improve your posture, provide comfort and support, and encourage circulation and faster recovery. However, it is important to note we are not medical professionals; you might want to consult your doctor before wearing recovery shoes, especially if you have any underlying medical conditions.

Reduce inflammation and pain in the feet and legs

Recovery shoes are cushioned and supportive to ensure quicker recovery. The responsive cushion encourages comfortable movement post-run, which consequently encourages blood flow, which consequently encourages quicker recovery.

Improve circulation and range of motion

As your feet recover in recovery shoes, your body has an easier time moving, improving circulation of blood flow throughout the rest of your body. Increased blood flow to stiff areas–say, an ankle you’ve rolled a few too many times–helps those areas recover faster and improves the range of motion.

Absorb shock and reduce impact

The super comfy cushioned insoles of recovery shoes absorb the shock of each stride you take. You can move without pounding as much as you would in less-cushioned, less-supportive shoes.

Provide arch support and cushioning

The arch support of recovery shoes means your already-tired feet muscles don’t have to work as hard to support your body. The support redistributes pressure and reduces pain. The cushion, too, reduces pain by allowing your joints a little extra give with each step.

Promote relaxation and recovery

Happy feet make for a happy body. When your feet are comfortable, the rest of your body is more likely to follow suit and have an easier time relaxing. If you’re taking care of your feet, you’re more likely to take care of the rest of your body (hopefully!)--e.g., drinking more fluids, a nutrient-rich meal, gentle active recovery (e.g. taking walks), resting your body.

Cushioning and arch support

Posture and gait

Recovery shoes are designed to encourage a proper gait (i.e., they help your feet land as they should while you move), which generally means wearing them helps your body stand and move with better posture than if you weren’t wearing good shoes.

Recovery shoes care and maintenance

To ensure that your recovery shoes continue to provide maximum comfort and support, proper care and maintenance are essential. Here are some simple yet effective tips to prolong the longevity and effectiveness of your recovery shoes:

Cleaning instructions: Keeping your recovery shoes fresh

Regularly clean your recovery shoes to remove dirt, sweat, and odors accumulated during your runs. Follow these steps for proper cleaning:

- Hand-wash your recovery shoes using a mild detergent and lukewarm water.

- Gently scrub the insoles and the inner lining to remove any dirt and perspiration.

- Avoid using harsh chemicals or abrasive brushes that may damage the shoe materials.

- Avoid using a washing machine to clean your running shoes, as the heat can break down materials faster

Drying techniques: Preventing damage and odor

Proper drying is crucial to prevent moisture buildup and the development of unpleasant odors. Here's how to dry your recovery shoes safely:

- Never use direct heat sources such as radiators, heaters, or dryers, as high temperatures can damage the materials.

- Instead, air-dry your recovery shoes at room temperature. Stuff them with crumpled paper or use a shoe tree to help maintain their shape while drying.

Odor control: Maintaining freshness

As recovery shoes are designed to be worn after your runs, it is natural for them to accumulate odors over time. To keep them fresh and pleasant to wear:

- Use odor-absorbing insoles or pouches filled with baking soda to neutralize any unwanted smells.

- Allow your recovery shoes to air out after each use, giving them ample time to dry and reduce odor-causing bacteria.

Storage tips: Preserving shoe quality

Proper storage ensures that your recovery shoes remain in top condition when not in use:

- Store them in a cool, dry place away from direct sunlight to prevent fading and deterioration. This means you should not store them in the hatchback of your car in the summer, as the author learned the hard way. They will warp and shrink.

- Avoid leaving them in damp environments or enclosed spaces, as moisture can lead to mold or mildew growth.

Inspection and replacement

Regularly inspect your recovery shoes for signs of wear and tear. Look for any loose stitching, worn-out soles, or damaged compression elements. If you notice significant deterioration, consider replacing your recovery shoes to maintain their supportive features.

Taking the time to care for your recovery shoes will not only extend their lifespan but also ensure that they continue to provide the much-needed relief and support your tired feet deserve after every run. By following these care and maintenance tips, you can make the most of your investment and enjoy the benefits of your chosen recovery shoes for miles to come.

FAQ

When should I wear recovery shoes or sandals, and for how long?

Recovery shoes are ideal any time your feet or legs feel tired or achy, or after any workout. You might wear the shoes immediately after a run, the next day, during active recovery, or any time you’re walking around the house (instead of being barefoot).

As long as you’re comfortable, you can wear the recovery shoes as long as you like. The only thing to note is that you do not want to wear only recovery shoes. The increased cushion of recovery shoes can weaken feet muscles and tendons, such as your Achilles, and cause other issues if overworn.

• Can recovery shoes and sandals help prevent injuries or aid in injury recovery?

While recovery shoes are not a magic cure for injuries, they can aid in your body’s recovery process, which might help mitigate injuries that could occur without wearing properly supportive shoes. For example, I spent nearly a year recovering from a pretty gnarly case of plantar fasciitis, and while my trusty Birkenstocks didn’t cure it, they did provide the support and cushion my feet needed while I rehabbed and allowed my body to heal. Now, I wear them–and other recovery shoes–to help prevent plantar fasciitis from coming back. Again, I am not a medical professional, so it’s important to consult with your doctor and/or physical therapist when it comes to injury prevention and recovery.

• Are there any specific types of runners who can benefit the most from using recovery footwear

Recovery footwear is for all runners–from elite, professional athletes to folks getting into running for the first time. Walkers, joggers, sprinters–everyone spending time on their feet could use the comfort and support recovery shoes provide.

• What should I consider when choosing between recovery shoes and recovery sandals?

Recovery shoes are ideal for active recovery–e.g., walking, light jogging. Recovery shoes, like the Hoka Cliftons, are designed for running and walking. On the other hand, recovery sandals and slippers are nice for more casual movements, like light walking around post-run, either out in the world or in your home. They’re easier to slip on and off. At the end of the day, whichever pair is most comfortable, whichever you know you’ll want to wear, is a good pair for you.

• Are there any potential drawbacks or limitations to using recovery footwear?

As noted previously, the limitations of recovery shoes are that they should not be the only shoe you wear. While the cushion and arch support is marvelous for post-run recovery, wearing recovery footwear all the time could potentially tighten your Achilles, decrease foot muscle flexibility, or weaken some muscles. This is, of course, a better conversation to have with a medical professional if you are concerned.

It’s also possible you find recovery shoes to be unstylish, and wouldn’t want to wear them as often as a result. For example, many folks find the Hoka Ora slides or the Kane Recovery Recovery Slip On shoes to be unattractive or goofy looking. Obviously this comes down to personal preference, though I’d say there’s a style of recovery shoe out there for everyone and you’re likely to find something you feel good about wearing.

Why you should trust us

Becca Downs ran D1 cross country and track for Indiana University—Purdue University of Indianapolis (IUPUI) and continued racing everything from elite miles to an ultramarathon in her post-collegiate years. She earned a USATF Level 1 certification and coached boys and girls high school cross country and track in Indianapolis for four years. Becca then joined the IUPUI women’s distance coaching staff as a volunteer assistant coach in 2020-2021.

She geeks out on trail running, track and field, and cries every time she watches a marathon (they’re just so beautiful!). After notching a few FKTs under her belt in 2020, she was diagnosed with hip arthritis and now channels her passion for running into coaching, writing, creating training plans for her friends, hiking, and running when her hip allows it.

After Becca was diagnosed with plantar fasciitis a few years ago, she invested in a nice pair of Birkenstocks and a plastic pair of Birkenstocks, both of which she swears by as recovery shoes. Her feet have always been happy in a pair of Birks, and she used them as a baseline for other recovery shoes. Becca tested the recovery shoes in this article to help other runners find the right shoes to rest and rejuvenate their feet.

You can read more of Becca's work at her blog or on her author page.