When it comes to diagnosing what’s causing sore feet, there are a few things that might seem obvious. High heels, for instance, are famously bad for our feet. By concentrating most of your body weight on the ball of your foot, high heels can cause painful bunions and ingrown toenails.

     But, perhaps surprisingly, there are also foot problems to contend with at the other end of the shoe spectrum, too. Without proper arch support, even a comfy pair of slippers or sneakers can lead to a condition like plantar fasciitis.

Whatever type of shoes you prefer, it’s important to understand what those shoes might be doing to hurt—or help—your whole body. When choosing footwear, consider:

1. Arch support: The right insoles help alleviate foot pain and keep your whole skeletal structure aligned. If your feet aren’t aligned well, every bone above it is off kilter. You can buy orthotic insoles if your shoes don’t have any arch support built in.

2. Shoe size: You probably haven’t had your shoe size checked since you were a kid, but it’s worth checking again—especially if you’re experiencing foot pain. Our foot size and shape can change over time.

3. Toe box: Forcing toes into narrow or pointed toes can cause long-term structural damage to the bones in your feet. Look for shoes with a wider toe box to more accurately accommodate the natural position of your toes.

     Some barefoot activity is generally agreed to strengthen feet, like yoga or workouts on a mat. Most experts agree that it’s still best to wear supportive shoes most of the time.

     Talk to a podiatrist or an orthopedist about exercises you can do to strengthen your feet and help them recover from any footwear-related injuries you may already have.