The Cushioning Paradox and Why Softer Padding Isn’t Always Better

Padding in footwear is one of the most misunderstood parts of shoe design, and many shoppers still assume that “softer” automatically means “better.” In reality, the way padding works depends on factors like body weight, foot mechanics, activity level, and existing injuries, so the same cushioned shoe can help one person and hurt another.

Myth 1: More padding means less impact

A major misconception is that stacking as much foam as possible will always reduce impact on joints. Running research shows that impact forces can actually increase in highly cushioned shoes because the softness lets people slam their feet down harder without feeling it. One study of 848 healthy runners found that softer shoes lowered injury risk only for lighter runners, while heavier runners saw no protective benefit compared with firmer shoes.

Myth 2: Soft equals safer and more supportive

Many shoppers believe that a softer midsole or insole is the safest choice for long days on their feet, but very soft padding can destabilize the foot and change stride mechanics. Excessive cushioning reduces ground feel and proprioception, which can alter foot strike, increase tibial load, and contribute to issues like tibial stress fractures and compartment syndrome over time.

Myth 3: Cushioning is bad and “minimal” is always best

On the other side, some consumers now think all cushioning is harmful and that only thin, minimal shoes are healthy. Clinical research on plantar fasciitis shows the opposite for many people: shoes with cushioned insoles and arch support can reduce plantar heel pressure and lower strain on the plantar fascia. In one study, just 17.8% of plantar fasciitis patients wore cushioned insoles, and only 6.9% used shoes with proper arch support, even though evidence links those features with symptom relief and prevention.

Myth 4: Your feet “shouldn’t need” any help

Another common belief is that strong, “natural” feet never need padding or support, and that using them will always weaken muscles. While overbuilt, heavily padded shoes can contribute to muscle atrophy if they immobilize the foot, targeted cushioning and orthoses can be beneficial in specific conditions. Studies show that orthotic insoles, heel pads, and cushioned or arched insoles can improve pain and function in overuse injuries like plantar fasciitis when used correctly and paired with strengthening.

Myth 5: One cushioning level suits everyone

Many shoppers think there is a single “right” amount of padding that works for all feet and all activities. Large-scale and long-term studies show that injury patterns shift with cushioning level, and that body weight, load, training volume, and even surface all change what “ideal” cushioning looks like. Some research links greater cushioning with fewer impact-related injuries, while other work finds inconsistent effects, reinforcing that cushioning should be chosen by individual needs rather than marketing slogans.

Myth 6: The softest shoe is the most comfortable

Comfort is often confused with softness, but long-term comfort depends more on stable support, correct size, and good materials than on ultra-soft foam. Footwear experts warn that padding that is too soft can feel great at first, then collapse, causing the foot to wobble and forcing the ankle, knee, hip, and even the back to compensate.

Myth 7: Cushioning guarantees fewer running injuries

Many runners still believe that thicker midsoles automatically mean fewer injuries, but research tells a more nuanced story. A randomized trial of 848 recreational runners found that higher cushioning reduced injury risk only in lighter runners, while heavier runners did not get the same protection. Biomechanics studies on “maximal” shoes show that, at faster speeds, highly cushioned models can actually increase impact loads and leg stiffness, which may raise the risk of impact-related injuries.

Myth 8: If it feels cushioned in store, it will stay that way

Padding materials compress and break down with time, which means shoes that feel plush on day one may lose support after a few months of regular wear. As cushioning packs out, pressure points increase, and alignment can shift, so performance and comfort both drop even if the upper still looks “like new.”

How to think about padding instead

Rather than chasing the softest shoe, consumers should focus on matching padding to their biomechanics and use case: higher mileage runners on hard surfaces and people with heel pain may benefit from moderate, well-placed cushioning, while others do better in lower, firmer profiles that improve stability and ground feel. Key checks at try‑on include: neutral alignment (no collapsing inwards), steady feel (not wobbly), and comfort that lasts beyond the first few steps, backed by gradual break‑in for any major change in stack height or softness.