Wearing the Wrong Shoe Size? Here’s How to Fix It

Many people wear the wrong shoe size without realizing it, which can lead to discomfort, pain, and long-term foot issues. Here’s how to make sure your shoes fit.

Wearing properly fitting shoes is essential not just for comfort, but for long-term foot health and injury prevention. Whether you’re walking, working, or running, a good fit supports your foot’s natural shape, reduces pressure points, and helps avoid common problems like blisters, black toenails, and joint pain. In this guide, you’ll find practical, straightforward tips to help you choose the right shoe fit, so every step feels as good as it should.

Check the Length and Toe Room

There should be about a finger’s width (roughly 3/8″ to 1/2″) of space between your longest toe (sometimes the second, not the big toe) and the shoe’s tip. This provides your toes room to move and prevents issues like black toenails or painful pressure during walking or running.

Width and Shape Should Match Your Foot

Make sure the ball of your foot sits comfortably in the widest part of the shoe. Your toes need space to splay naturally; if they feel pinched or pressed, the shoe is too tight or the wrong shape. Shoes should mirror your foot’s natural curves and not force your toes to squeeze together.

Snug Around the Heel and Midfoot

A good fit means your shoe holds the heel snugly with no chafing or blistering. Your heel should stay cupped and secure, not slip with each step. Walk around in the shoes to check for excess movement. The midfoot should feel supported, not pinched.

Check the Depth and Upper

There should be enough vertical room for your toes to move up and down, especially if you have bunions or hammer toes. The upper should flex with your foot and shouldn’t dig in or rub sensitive spots.

Try Shoes Later in the Day and With the Right Socks

Feet usually swell throughout the day. Try shoes on in the afternoon or evening when they’re at their largest. Bring and wear the socks you’ll use most with those shoes, and always measure both feet; choose the size that fits the larger foot.

Don’t Rely on ‘Breaking In’

Shoes should be comfortable right from the start. If they pinch or feel tight, don’t expect them to improve much with time; most shoes need little, if any, breaking in, especially those made from quality materials.

Assess the Fit by Walking and Standing

Test your shoes by standing and walking in them. Look for pinching, slipping, or rubbing on any part of your foot. The shoe should offer good support, comfort, and balance.

Special Tips

• Consider a roomier or higher toe box if you have wider feet or foot conditions.

• For minor heel slippage, insoles or heel grips can help, but don’t rely on them for long-term correction.

• Running shoes should have extra toe room to accommodate swelling.