How to Choose Shoes That Fit, Plus Winter Boot Tips Your Feet Will Thank You For
A shoe can be your usual size and still be completely wrong for your foot. The number on the box is a starting point. The real test is what happens when you stand up and walk.
Your shoes should hold your feet securely without squeezing your toes or rubbing your skin. Before you buy, give them this quick check.
Four things to check in every pair
1. Room for your longest toe. Stand up and check the space at the front. Aim for about a thumb’s width beyond your longest toe. Your toes should be able to move, and they should not hit the end when you walk.
2. Enough width for your forefoot. Your toes should not be pushed together, and the sides of your feet should not bulge over the sole. Going up a size may give you more length without solving a width problem. Try a different width or shoe shape instead.
3. A heel that stays put. Fasten the laces or straps and take a walk. Your heel should feel secure without painful pressure. If it slips and rubs with every step, keep looking.
4. Comfort on an actual walk. Try on both shoes and walk around the store. Pay attention to seams, pressure over the top of your foot, sliding and rubbing. “They’ll break in” is not a great plan for a shoe that already hurts.
Shopping later in the day can help, since feet may be a little larger then. Bring the socks and any inserts you plan to wear with the shoes.
Buying winter boots? Bring your real winter setup.
Winter boots have extra variables: insulation, thick socks, liners and traction. Try them on with the socks you actually wear outside. Make sure you can move your toes up and outward, not just forward. A boot can have enough length and still press on your toenails from above.
If you use orthotics or inserts, bring them. Check that they sit flat and leave enough room inside the boot. Then lace or fasten the boots properly and walk around. Your heel should feel secure without tightening the boots so much that your foot feels squeezed or numb.
Take a look at the soles, too. Choose tread suited to where you walk, and remember that no boot guarantees a grip on ice. Let wet boots and removable liners dry between wears.
When to put the pair back
Leave shoes or boots on the shelf if your toes are squeezed, a seam presses on your foot, your heel rubs, or you notice pain or numbness during a short try-on. Your feet do not owe an uncomfortable pair a second chance.
Have diabetes, reduced feeling in your feet, circulation concerns, a foot deformity or a history of ulcers? A poor fit may cause damage before you feel it. Ask your foot care clinician for help choosing footwear, check inside your shoes for rough spots or debris, and inspect your feet after wearing a new pair.
Sources: Diabetes Canada’s shoe-fitting guide, Diabetes Canada foot care guidance, APMA winter foot care and CDC foot care guidance.