how to properly fit a shoe

We have researched How To Properly Fit A Shoe. Hence, this article on how to tell if shoes are too big and how to tell if shoes are too small. Below, in this article, you will find how to fit a running shoe properly. Read on to discover them.

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.

how to tell if shoes are too small

How To Properly Fit A Shoe

  • 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 are ten 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.

how to fit a running shoe properly

Are Your Feet Still Growing?

Are you wondering why you are wearing bigger shoes as you get older? Do you think you feet are getting bigger?  Well, that is because they are getting bigger

Nearly 100% of us will need bigger shoes as we get older. Essentially what is happening is that over time our feet slowly flatten out. As they flatten, the arch lengthens and your feet get longer. In addition they splay out and your feet get wider.

Since your feet are getting bigger, you should be wearing larger shoes as you get older. If you are still wearing the same shoes you wore 10 years ago, we can pretty much guarantee that they are too small.

Besides Age, Why Else Do Feet Get Bigger?

1. Weight gain can cause feet to get bigger

If you are carrying extra weight, you are going to carry extra fat everywhere including around your feet with the result of larger feet.

2. Pregnancy can cause feet to get bigger

During pregnancy the same hormones that relax the ligaments of the birth canal also relax the ligaments in the rest of your body including the feet. Since the feet are carrying extra load during pregnancy due to normal weight  gain, the feet will often flatten leading to lengthening and widening of the feet.

How to Stop Your Feet from Getting Bigger

There may not be a way to completely stop your feet from getting bigger. But you may be able to slow the progression. Below are our best suggestions of what you can do to combat the flattening of the foot that occurs with aging, weight gain and pregnancy.

Please read this important disclosure about the products recommended in this article.

1. Use arch supports in your shoes

By using arch support to stop the flattening of the feet you may be able to stop or slow the splay that leads to feet getting bigger. The key is to get an arch support that conforms very close to the arch of foot. The closer it grabs your arch the better it will be at stopping your foot from flattening and splaying. Another way to look at this is to wear the highest arched orthotic you can tolerate.

Custom orthotics that are made to betotal contact to the arch of your footwill provide the best support and protection. There are, however, some very good over-the-counter arch supports that will offer excellent protection.

Over-the-Counter Orthotics with the Best Arch Support

For athletic shoes and walking shoes try the FootChair Plus Orthotic with adjustable arch height.  It has a great arch to help stop flattening of the foot plus pads that can be used to increase the arch for even more support. This may help stop the foot from getting bigger over time.

For smaller casual shoes and small athletic shoes (such as soccer cleats) try the smaller version – the FootChair 3/4 Length Orthotic.

For women’s dress shoes, the FootChair Slim Orthotic with Adjustable Arch Support is also is the one we recommend to our patients. This is by far the best OTC arch support we have found for women’s flats and dress shoes. It has a great arch support, a very slim profile and flexes to adapt to most heel heights.

Here is a list of all of our recommended prefabricated orthotics.

2. Wear arch support sandals or slippers anytime you are not wearing shoes

Vionic flip flops with arch support

At times that you are not wearing shoes, for example when in your house, wear sandals or slippers with arch support. The is particularly important if you are on hard, flat surfaces such as hardwood floors.

These arch support sandals will help prevent flattening and splaying of your feet.

The sandal brand with the most supportive arch is currently Vionic. You can see a selection of Vionic sandals and slippers here.

The key to avoiding flattening of the arch is to wear arch support as much as you can – even when at home.

3. Custom orthotics offer more protection against feet getting bigger

If prefabricated orthotics are not providing enough support, we can prescribe use a custom orthotic. Custom orthotics will conform closer to the arch of the foot, so they do a better job stopping your feet from flattening out. In particular a “total-contact orthotic” that hugs the arch of the foot very close will help the the arch from flattening the foot from getting longer.

If you are in the Seattle area contact us for an appointment to find out if you are a good candidate for custom orthotics.

4. Wear stable shoes

Stable shoes that don’t flex too much will also help support your feet and prevent the flattening that leads to larger feet. Our list of recommended shoes can be subscribed to here.

5. Have your feet sized when you buy shoes

Go to specialty shoe stores with well-trained staff and believe the clerk when they tell you that you are no longer a size 8.

6. Lose weight to shrink your feet

Extra weight puts a lot of flattening force on the foot. If you can take off a few pounds you will decrease those harmful forces on your feet.

So our general recommendation is that it is good idea to wear arch supports or custom othotics to help prevent the foot from flattening over time. Stable shoes will also help. These suggestions will probably help slow or decrease the enlargement of your feet, but  regardless of what you do you will probably need a somewhat larger shoe as time progresses.

Most Important for Preventing Your Foot From Splaying and Getting Bigger

If you want to try to limit how much your foot splays out the most important things you can do are to ALWAYS wear arch support as described above and, if you are overweight, then lose some weight.

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