How to choose shoes that fit your feet

Shoes that don’t fit are one of the most common, and most fixable, causes of foot pain. A systematic review found that between 63% and 72% of people were wearing shoes that didn’t match either the width or the length of their feet, and that poor fit was associated with foot pain, lesser toe deformities, corns and calluses.^[1]

How to get the fit right

1. Measure both feet, every time. Feet change with age, pregnancy and weight. Most people have one foot slightly larger; fit that one.
2. Measure standing, later in the day, when feet are at their largest.
3. Wear the socks (and inserts or orthotics) you’ll wear with the shoes.
4. Check the length: about a thumb’s width (roughly 1 centimeter) between your longest toe and the end of the shoe. Your longest toe may be the second one.
5. Check the width: the widest part of your foot, across the ball, should sit in the widest part of the shoe without bulging over the sole.
6. Check the heel: snug, with minimal slipping.
7. Check the toe box: room to wiggle your toes, and enough height that nothing presses on the tops of the toes.
8. Walk around. Shoes should feel comfortable in the store. Don’t count on them “breaking in.”

Signs your shoes don’t fit

• Red marks, blisters or calluses on the toes, the side of the foot or the heel.
• Corns on the tops of the toes.
• Black or bruised toenails.
• Numbness or tingling after wearing them.
• A bunion or small toe that aches in certain shoes.

For specific foot problems

• Bunions: a wide, deep toe box with a soft upper and no seam over the bump. See bunions: what helps.
• Hammertoes: extra depth in the toe box. See hammertoes.
• Heel pain: a cushioned heel and a supportive arch; avoid flat, flimsy shoes.
• Diabetes or neuropathy: shoes with enough width and depth, no internal seams, and an inspection inside before every wear. People at higher risk may need therapeutic shoes.^[3] See diabetic foot care.
• Running: see how to choose running shoes.

Common questions

Is it safe to buy shoes online?

It can be, if you know your measured length and width and how the brand fits. Sizes vary between brands and even between styles, so order from sellers with easy returns, try shoes on at the end of the day with the socks you’ll wear, and walk around indoors before deciding.

Do expensive shoes fit better?

Not necessarily. Price buys materials and features, not fit. A moderately priced shoe that matches the length, width and shape of your foot will serve you better than an expensive one that doesn’t.

Do my feet really change size?

They can. Feet can lengthen and widen with age, pregnancy and weight changes, yet many people keep buying the size they have always bought. Given how many people turn out to be wearing shoes that don’t match the width or length of their feet,^[1] it is worth measuring both feet whenever you buy shoes.

About high heels

A systematic review linked high-heeled shoes to bunions, musculoskeletal pain and injuries.^[2] If you wear them, choose lower, wider heels with more toe room, and limit the time you’re on your feet in them. See high heels and foot pain.

When to see a podiatrist