10 Tips for a Good Shoe Fit!

Years of wear and tear can be hard on our feet. So can disease, poor circulation, improperly trimmed toenails, and wearing shoes that don't fit properly. Problems with our feet can be the first sign of more serious medical conditions such as arthritis, diabetes, and nerve and circulatory disorders.

What can you do to prevent foot problems?

• Practice good foot care.
  
  
• Check your feet regularly, or have a member of your family check them. Podiatrists and primary care doctors (internists and family practitioners) are qualified to treat most foot problems. Sometimes the special skills of an orthopedic surgeon or dermatologist are needed.
  
  
• It also helps to keep blood circulating to your feet as much as possible. Do this by putting your feet up when you are sitting or lying down, stretching if you've had to sit for a long while, walking, having a gentle foot massage, or taking a warm foot bath. Try to avoid pressure from shoes that don't fit right.
  
  
• Try not to expose your feet to cold temperatures.
  
  
• Don't sit for long periods of time (especially with your legs crossed).
  
  
• Don't smoke.

Wearing comfortable shoes that fit well can prevent many foot ailments. Here areten tips for getting a proper shoe fit:

1. The size of your feet changes as you grow older so always have your feet measured before buying shoes. The best time to measure your feet is at the end of the day when your feet are largest.
   
   
2. Most of us have one foot that is larger than the other, so fit your shoe to your larger foot.
   
   
3. Don't select shoes by the size marked inside the shoe but by how the shoe fits your foot.
   
   
4. Select a shoe that is shaped like your foot.
   
   
5. During the fitting process, make sure there is enough space (3/8" to 1/2") for your longest toe at the end of each shoe when you are standing up.
   
   
6. Make sure the ball of your foot fits comfortably into the widest part of the shoe.
   
   
7. Don't buy shoes that feel too tight and expect them to stretch to fit.
   
   
8. Your heel should fit comfortably in the shoe with a minimum amount of slipping - the shoes should not ride up and down on your heel when you walk.
   
   
9. Walk in the shoes to make sure they fit and feel right. Then take them home and spend some time walking on carpet to make sure the fit is a good one.



10. The upper part of the shoes should be made of a soft, flexible material to match the shape of your foot. Shoes made of leather can reduce the possibility of skin irritations. Soles should provide solid footing and not be slippery. Thick soles cushion your feet when walking on hard surfaces. Low-heeled shoes are more comfortable, safer, and less damaging than high-heeled shoes.

Some of the above information has been provided with the kind permission of the The National Institutes of Health (www.nih.gov).

Last Editorial Review: 3/4/2003