Why Proper Shoe Fit Matters
Finding the right pair of shoes isn’t just about style—it’s about comfort, performance, and long-term foot health. Whether you’re walking, running, or engaging in sports, the right footwear plays a crucial role in supporting proper movement and stability. Physical therapists emphasize that poorly fitting shoes can lead to discomfort, imbalance, and even injuries that may require physical therapy for recovery. A well-fitting shoe supports the natural function of your foot, helps distribute weight evenly, and reduces unnecessary strain on your joints, promoting overall musculoskeletal health.
In our previous blog “The Secret Life of Shoes: How to Pick (and Keep) the Perfect Pair” we discussed how most shoes are designed well, but some are manufactured poorly. We also showed a few simple tests which you can apply to gain insights into the manufacturing quality for each individual shoe. The goal of this guide is to discuss the four most important aspects affecting footwear fit and comfort. Let’s dive into what to consider when selecting your next pair of shoes.
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Key Fit Considerations: What to Look for in a Shoe
A shoe is more than just a simple piece of footwear—it’s a collection of carefully designed components that influence comfort, performance, and support.
Below are what we consider to be the most important components influencing shoe fit and comfort.
1. Proper Shoe Length
- Your longest toe should have about ½ inch of space from the end of the shoe.
- Shoes that are too short can lead to toe crowding, black toenails (common in runners), and hammer toes. Shoes that are too short can also irritate / friction the Achilles tendon insertion.
- If your toes press against the front of the shoe while walking or running, size up!
2. Toe Box Width
- The toe box should allow your toes to spread naturally when you walk or run. Many shoes are too narrow in the toe box. Some common brands of walking / running shoes that are known for wider toe boxes include Altra, Topo, Xero, and Vivobarefoot. More and more brands are offering wider toe box options.
- A wider toe box promotes better stability and reduces the risk of issues like bunions, hallux valgus, and neuromas.
3. Heel Support & Stability
- The heel acts as the “rudder” of the foot, and the heel box of the shoe provides stability and helps control foot movement and alignment.
- The heel tab, located at the top, protects the Achilles tendon and can vary in height and stiffness. A poorly designed heel tab may rub against the Achilles, leading to irritation and possibly blisters.
- The heel cuff, which wraps around the ankle, offers support and can be beneficial for those prone to ankle sprains—especially trail runners. A higher, more rigid cuff can provide stability but may also cause discomfort if it rubs against the ankle bone.
- If you use insoles, ensure the shoe has a stable heel counter to keep the insole from shifting.
4. Comfort in Standing & Walking
- Shoes should feel comfortable as soon as you try them on—don’t rely on a “break-in” period.
- Any pressure points, tightness, or discomfort at the store may get worse over time.
- Before you purchase the shoes, walk around and test them on different surfaces to see how they feel with movement.
Other factors to consider are midfoot support, cushioning, heel-to-toe drop, and weight and flexibility. But these factors are more variable based on individual preferences, whereas the four factors listed above are more universal regardless of the shoe type and activity. Keep these factors as your top priorities, but should also like how your shoes look. If you don’t feel good wearing them, or you don’t like how they look, you’re less likely to use them regularly.
Ready to find the perfect pair? Keep comfort, support, and fit at the top of your list—and don’t forget to consult a physical therapist if you need expert guidance on what’s best for your feet. The right shoes can enhance your movement, prevent injuries, and even reduce the need for physical therapy down the road. Take the next step toward better foot health and make an informed choice—your feet will thank you!
