Happy feet, happy you. Why shoe size and shape matter.
- Michelle Reynolds
- Jul 5
- 5 min read
Let's look into something that affects all of us: shoes. We wear them every day, but are we wearing the right ones? Let's talk about why shoe size and shape are crucial for foot health.
Why Does Shoe Fit Matter So Much?
Think of your feet as the foundation of your body. They carry your weight, absorb shock, and propel you forward. They allow you to dance, jump, hike, and sometimes run marathons! When your shoes don't fit properly, it's like building a house on a shaky foundation. This can lead to a whole host of problems, from minor discomfort to serious, long-term issues.
The Consequences of Unsuitable Shoes:
Blisters and Calluses: Friction from ill-fitting shoes causes painful blisters and thickened skin.
Corns: Pressure can cause the formation of painful corns.
Bunions and Hammertoes: Cramped toe boxes can exacerbate and irritate deformities like bunions and hammertoes.
Ingrown Toenails: Shoes that are too tight can press the nail into the surrounding skin, leading to painful ingrown toenails.
Plantar Fasciitis: Lack of support and cushioning can strain a supporting structure in the sole of the foot called the plantar fascia, causing heel pain.
Metatarsalgia: Pain in the ball of your foot has many causes, but is often caused by inadequate cushioning or pressure from high heels or narrow shoes.
Neuromas: Thickening of nerve tissue between the toes, leading to pain and numbness - this is not caused by footwear but can be aggravated by tight shoes.
Increased Risk of Falls: Unstable shoes such as sloppy slippers, can increase your risk of tripping and falling, especially in older adults.
Poor Circulation: Tight shoes can restrict blood flow to your feet, causing numbness, tingling, and coldness. This is important if you have Raynauds or existing issues with the blood flow to and from your feet.
Finding Your Perfect Fit: Measuring Your Feet
Knowing your correct shoe size is the first step to happy feet. Here's how to measure them:
Time it Right: Measure your feet in the afternoon or evening, as they tend to swell slightly throughout the day.
Ideally visit a shoe shop with trained shoe fitters: If measuring your own feet is a little difficult you can visit a shoe shop for help. Many shoe shops now have staff who have been trained in proper shoe fitting by The Society of Shoe Fitters and will be delighted to help you find that perfect fit If you can't get to a shoe shop with trained fitters:
Use a Ruler or Measuring Tape: Place a piece of paper on a flat surface and stand on it.
Trace Your Foot: Trace the outline of your foot, ensuring you're standing upright with your weight evenly distributed. This is useful to indicate if your shoes are a different shape to your feet!
Measure the Length: Measure the distance from the heel to the longest toe in centimeters or inches.
Measure the Width: Measure the widest part of your foot.
Compare to a Size Chart: Use a shoe size chart (specific to the brand if possible) to compare the measurements you have taken, and determine your size. Remember that sizes can vary between brands and even shoe styles.
Measure Both Feet: One foot is often slightly larger than the other, so always measure both and choose the size that fits the larger foot.
Choosing a Supportive Shoe:
Heel Counter: A firm heel counter provides stability and prevents excessive movement.
Arch Support: Some people might benefit from shoes with built-in arch support or need to consider using orthotic inserts - ask your podiatrist for advice about these.
Cushioning: Adequate cushioning absorbs shock and reduces impact on your joints. Consider adding a cushioning insole if the soles of your shoes are thin or hard.
Flexibility: The shoe should flex at the ball of your foot, not in the middle of the arch. Unless you have arthritis of the big toe joint - in which case your podiatrist will advise if a stiff sole or forefoot rocker will suit you better.
Material: Breathable materials help keep your feet cool and dry. This can help prevent fungal infections.
Laces or Straps: Adjustable closures allow you to customize the fit and provide extra support. If you struggle with laces or buckles consider velcro straps.
The Importance of the Toe Box:
The toe box is the area at the front of the shoe where your toes reside. It's crucial for comfort and foot health. We often find patients are wearing shoes with no room for their toes to move.
Shape: The toe box should mimic the natural shape of your foot, allowing your toes to lie flat and spread out. Avoid shoes with pointy or narrow toe boxes.
Depth: There should be enough vertical space (above your toes) in the toe box to prevent your toes from rubbing against the top of the shoe.
Width: Ensure there's enough width to accommodate the widest part of your foot. Your toes should be able to wiggle freely.
Length: There should be a thumb width gap between the end of your longest toe and the shoe. This allows your toes to move and function whilst walking as well as allowing for some natural swelling of the foot during each day
Tips for Shoe Shopping:
Always try shoes on in the afternoon or evening - our feet swell slightly during the day.
Don't rely solely on the size marked on the shoe; focus on how they feel. Do not be surprised if you are a different size in different brands of shoes and different styles of shoes.
If possible visit a shoe shop with trained shoe fitters who will measure your feet and help you choose the correct style, size and shape.
Wear the socks you plan to wear with the shoes. Where possible try to wear socks with flat smooth seams - proud seams can catch on footwear and irritate the skin.
Walk around in the shoes to assess their comfort and fit.
If you have any foot problems, consult with your podiatrist for personalized recommendations.
If you have previously worn and measured as for example a size 8, this is just your starting point. Remember that you might be a different size shoe in different styles and brands. It is quite common to have shoes of various sizes. In particular it is usual to be around a size larger in running shoes. Use the tips in this blog to help you find the best fitting shoe for you.
Your feet work hard for you, so treat them well! By wearing the correct size and shape shoes, you can prevent foot problems, improve comfort, and enhance your overall well-being.
If you have any questions or concerns about shoe fit or foot health, don't hesitate to schedule an appointment. We're here to help you put your best foot forward!
Call 0161 427 4937 or email info@mrpodiatrist.co.uk to schedule a podiatry appointment today.