APMA 2025 Study Finds Loose and Tight Shoes Increase Foot Problems by 60%

The best shoes strike a balance—firm enough for support yet spacious enough for comfort ensuring every step feels just right.

The fit of your shoes matters far more than you might think—not just for comfort, but for foot health, injury prevention, and daily performance. Should shoes be tight, loose, or somewhere in between? Here’s what podiatrists and footwear experts recommend to help you choose the right fit every time.

The Goldilocks Rule: Not Too Tight, Not Too Loose

The ideal shoe fit is snug and supportive, but never tight or restrictive—nor loose or sloppy. Shoes should match the natural shape of your feet and allow for a bit of movement without friction, compressing, or slipping.

Why Shoes Shouldn’t Be Too Tight

• Restricts Blood Flow: Tight shoes can press on nerves and blood vessels, leading to numbness, tingling, cramps, or “pins and needles.”

• Increases Injury and Deformities: Persistent pressure may cause or worsen bunions, hammertoes, corns, calluses, and ingrown toenails.

• Worsens Foot Odor and Fungus Risk: Tight shoes trap moisture, making a breeding ground for odor and fungal infections.

• Discomfort Ends Active Days Early: Pain or pinching can make you cut workouts or walks short, impacting health and mood.

American Podiatric Medical Association explains: “Shoes that are too tight inhibit circulation and foot development, and can result in pain, deformity, and long-term problems.”

Why Shoes Shouldn’t Be Too Loose

• Blister and Friction: Loose shoes cause the foot to slide around, leading to blisters, calluses, and hot spots.

• Instability and Tripping: Foot movement inside the shoe makes you less steady, raising the risk of rolled ankles and falls.

• Lack of Support: Shoes that don’t hug your foot fail to deliver the support needed for walks, daily wear, or exercise.

• Premature Wear: A poor fit can cause shoes to break down faster due to uneven stress and pressure.

Signs You’ve Found the Right Fit

• You have about a thumb’s width (roughly a half-inch) of space between your longest toe and the end of the shoe.

• The shoe is snug around the heel and midfoot but not pinching or pressing anywhere.

• You can freely wiggle your toes in the toe box.

• No slipping at the heel or arch when you walk.

• You can walk, stand, or run without pain, numbness, or discomfort.

• Fit is checked while standing, later in the day when your feet are their largest.

Pro Fitting Tips

• Try shoes on with the type of socks you’ll wear most.

• Shop for shoes in the late afternoon as feet swell during the day.

• Walk several steps in both shoes; fit should be comfortable immediately, no “break-in” needed.

• Always fit to your larger foot if your feet differ in size.

Kelsey Gaston, Licensed Physical Therapist explains “Shoes ground the body like the foundation of a house. If a house is built on a mushy, soft foundation, the house will become wobbly and off-kilter. The same will happen to your body if you choose a shoe with a squishy base.”

The Bottom Line

Perfect-fit shoes are neither tight nor loose—they’re supportive, secure, and comfortable from the minute you put them on. Give your feet room to breathe and move, but not so much room that they rub or slide. Investing in the right fit protects your foot health, enhances comfort, and lets you live, walk, and move with confidence.