Because damage from footwear happens slowly, we’re often more likely to overlook the signs that we’re developing foot (or knee or back) problems until the damage has been done and there are few options to reverse it. And once we’ve damaged our feet, we can develop a more sedentary lifestyle, which can lead to weight gain and myriad other health problems as a result of decreased physical fitness.

As a general rule, the most important factor in finding ideal footwear for your feet is to find shoes that fit properly. According to the Society of Chiropodists and Podiatrists, you should look for the following when selecting footwear:

Wiggle Room

When trying on shoes, make sure you can wiggle your toes inside your shoes to avoid developing or aggravating bunions. As a general rule, you want to make sure there is 1/2 inch of space between the end of your longest toe and the end of the shoe.

Not All Feet Are Created Equal

Most people have one foot that is slightly larger than the other, so you should always try on both shoes and walk several steps in them to identify any areas that may pinch or rub, which will lead to blisters and other problems later.

Let It Breathe

Choose shoes that are made of leather or materials that allow your feet to breathe and that will mold well to the shape of your foot, rather than squishing feet and causing cramps.

Shop at the End of the Day

Most people have feet that swell throughout the day as a result of regular activities. When you shop for shoes in the morning, you’re not going to get a sense of how the shoes will fit once your feet swell. Instead, shop for shoes at the end of the day so that you get a good sense of what will fit you when your feet are at their largest.