Shoe Fit Guide
Many foot problems start with shoes that are the wrong length, width or shape. Foot size changes with age, pregnancy, weight and swelling, so it's worth measuring again before your next pair.
How to Measure Your Feet
Five steps, about five minutes.
Measure late in the day
Feet swell during the day. Measuring in the late afternoon or evening matches how shoes will feel at the end of a long day.
Trace both feet
Wear the socks you'll wear with the shoes. Stand with your full weight on paper against a wall and trace each foot with the pen held straight up.
Measure length and width
Measure from the back of the heel to the tip of the longest toe, which isn't always the big toe, then across the widest part of the forefoot.
Use the larger foot
Most people have one foot slightly larger. Size to the larger foot and add an insert or tongue pad to the other if needed.
Check the brand's chart
Sizes vary between brands. Compare your measurements with each brand's size chart rather than assuming last year's size.
What a Good Fit Feels Like
Shoes should feel comfortable in the store. Don't count on them stretching.
A thumb's width
Leave about 3/8 to 1/2 inch between the longest toe and the end of the shoe, with room to wiggle the toes.
Widest part matches
The ball of the foot should sit at the widest part of the shoe, and the shoe should flex where your foot bends.
Heel stays put
Little to no heel slip in laced shoes. Pull-on western boots are the exception: a small amount of slip is normal until the sole breaks in.
No pinching
No pressure across a bunion or the tops of the toes.
Shoe Widths Explained
If shoes feel tight across the ball of the foot but the length is right, try the next width up rather than a longer size.
| Fit | Men's | Women's |
|---|---|---|
| Narrow | B | 2A (AA) |
| Standard | D | B |
| Wide | 2E (EE) | D |
| Extra wide | 4E (EEEE) | 2E (EE) |
| Extra-extra wide | 6E | 4E |
Fitting Shoes Around Orthotics
Orthotics replace the shoe's insole. They don't go on top of it.
Bring the orthotic
Try shoes on with the orthotic or insole you'll actually wear.
Remove the factory insole
Look for shoes with a removable insole so the orthotic can take its place.
Check heel and toes
The heel shouldn't lift out when you walk, and the toes shouldn't press on the top of the shoe. If they do, look for extra-depth styles.
Breaking In Leather and Handmade Boots
A leather insole over cork molds to the foot over two to four weeks of wear.
Start indoors
Wear new boots around the house for an hour or two a day, with the socks you'll wear outside.
Let the insole settle
Boots that feel snug across the instep at first often ease as the insole settles.
Protect hot spots
Cover rubbing areas early with moleskin or a blister bandage. Stop if a blister forms.
Length doesn't stretch
Leather gives a little in width but not in length. If your toes touch the end, the boot is too short.
When to Replace Shoes and When to See a Podiatrist
Athletic shoes
Every 300 to 500 miles of running or walking, or sooner if the midsole is creased, the heel is worn unevenly, or the shoe twists easily.
Check sizes often
Young children can outgrow shoes every few months. Measure every 3 to 4 months, and avoid hand-me-downs that have taken the shape of another child's foot.
When shoes aren't enough
Foot pain that lasts more than two weeks, numbness or tingling, or any sore on the foot if you have diabetes.