Can these be worn in water and on hikes?

I wore mine hiking and in the rivers all summer, they held up great!

I have a heel spur and need very cushioney heelbeds on my shoes. Are these soft and springy at all?

They are pretty soft. Not as soft as a gel insole, but softer than most walking sandals.

No . The strap runs from the middle of the inside to the adjustable strap on the outside but the two top straps are not adjustable.

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The MOLLE sheath is of exceptional quality. Very happy with my purchase.

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