We all occasionally keep track of our clothes, whether they fit, and even our accessories, whether they are still comfortable. But what about shoes? How often do we double-check and ensure we have the correct shoe size? Not quite frequently, right?
Many people believe that wearing ill-fitting shoes won’t cause severe problems for their feet, but little do they know that foot issues like hammer toes, foot ulcers, and bunions are caused by tight shoes, which don’t give any room for toes.
One may wonder, “Why do I have wider feet?” There can be several reasons, such as genetics 1or aging. Hence, it is essential to know the reason behind your wide feet to understand your issue better and choose your shoe size wisely.
To do that, take proper measurements of your feet and wear comfortable shoes of the correct width. You may wonder, “How do I know I need wide shoes?” Before we know the signs, let’s understand what causes feet to get wider.
1. Reasons Behind Wide Feet
There are various reasons behind wide feet, and as important as knowing when you should start wearing wide shoes, it is also essential to understand the reason behind your wide feet. It is necessary to tell if your condition is severe or regular.
1.1. Aging
Aging is one of the most common causes of wide feet2. As we age, just like the ligaments and tissues in our body stretch, the tissues in our feet also loosen up, which causes our feet to get wider. Due to aging, our shoe size might change by becoming tight and uncomfortable.
1.2. Health Conditions
Maintaining our health is essential. When our health is not well, it affects different body parts, including our legs and feet. It may be surprising, but health issues like kidney disease and diabetes3 can cause our feet to shrink or even become wide.
1.3. Genetics
Not everyone suffers from wide feet due to health conditions. For some, wide feet may run in their family. This is normal and shouldn’t concern you. However, you must learn more about your genetic condition4 to understand your correct shoe size.
2. Signs that Indicate You Need Wide Shoes
2.1. Your Current Shoes are Uncomfortable
You may have noticed blisters or felt numbness in your feet after removing your favourite shoes. This is the first sign to pick up on that your shoes are tight and not comfy anymore. You may also need to find shoes that are your size and have the perfect width.
Having wider feet may create problems walking while wearing shoes of the size you used to. So, now is the time to shift to a wider shoe size that fits perfectly and provides the comfort you need.
Consider Dynamic Foot Changes During Activity
As a UESCA-certified running coach, I help clients deal with shoe issues all the time. Differentiating between the discomfort caused by shoes that are too tight versus those that are the wrong width is a matter of pinpointing where the discomfort occurs.
Shoes that are too tight typically cause discomfort across the top of the foot and may lead to blisters or pressure points at the toes, while shoes that are too narrow often result in pain or numbness along the sides of the feet, particularly in the small-toe area.
One new perspective in addressing shoe fit is the consideration of foot biomechanics and how they change during a run. For instance, feet tend to swell and lengthen throughout a run, so what feels right at rest may not be suitable during activity.
This insight is leading some runners to choose shoes that accommodate dynamic changes in foot size, not just static measurements.
The consequences of consistently wearing ill-fitting shoes extend beyond immediate discomfort; they can lead to chronic issues such as bunions, hammertoes, and plantar fasciitis.
Additionally, wearing the wrong shoe size can alter running gait, which may increase the risk of injury over time. It’s vital to reassess shoe fit periodically and after significant changes in running volume or intensity, as the feet can adapt and change shape in response to new stresses.
Joshua Bartlett, Running Coach, Your Next Run
2.2. You are Pregnant
Pregnancy causes various symptoms, including ankle pain and foot swelling5. The swelling makes the feet wider, which makes shoes feel tight and uncomfortable.
A hormone produced by the placenta called relaxin causes the ligaments to relax, and it is responsible for stretching the ligaments in the feet and making the bones wider.
Some studies suggest that pregnancy leads to a loss of arch height in women, resulting in flat feet, which make their feet wider.
2.3. You Have Flat Feet
Have you felt if your feet have the normal arch when you stand? If you don’t feel an arch, then you may have a condition called flat feet. As the name suggests, these are conditions where your entire sole is flat on the ground instead of creating an arch.
Other reasons for flat feet are injury, aging, medical conditions, or, in some cases, pregnancy.
In such a case, you must opt for wider shoes that have a comfortable fit and will make it easy for you to walk.
Choose Footwear with Arch Support
As an orthopedic surgeon specializing in knee and shoulder issues, I’ve encountered numerous patients with flat feet, a condition that can exacerbate joint pain and impair mobility.
My experience has shown that the right footwear can significantly impact one’s comfort and movement, making it a crucial factor for those with flat feet. For instance, I recall a patient who was an avid marathon runner but struggled with severe knee pain due to his flat feet.
We focused on finding him a shoe with robust arch support and cushioning, which not only alleviated his knee pain but also improved his running stride.
From this and similar cases, I’ve learned that footwear with strong arch support and a slightly raised heel can greatly benefit individuals with flat feet.
These features help in distributing weight more evenly across the feet, which in turn, reduces the strain on the knees and hips. One specific recommendation I’ve given to patients is to look for shoes designed with additional medical support.
Brands like Brooks, Asics, and New Balance often offer models tailored for overpronation, which is common in individuals with flat feet.
Moreover, I advise patients to consider custom orthotics, especially if off-the-shelf shoes don’t provide sufficient support. Orthotics crafted to your foot’s specific contours can significantly reduce discomfort by improving alignment and reducing stress on your lower extremities.
A case study that stands out involved a professional ballet dancer who suffered from flat feet. Custom orthotics fitted into her ballet slippers allowed her to continue performing at a high level without pain.
This approach underlines the importance of personalized solutions in addressing the unique challenges presented by flat feet.
Robert McLaughlin II, MD, President, Boston Concierge Orthopedics
Customize Insoles and Foot Exercises
Pes planus, also known as flat feet, occurs when the medial arch of the foot collapses, affecting alignment, weight-bearing, and overall foot health. Individuals may exhibit different types of flat feet—rigid or flexible—necessitating personalized interventions.
This condition can cause various issues impacting ankle, knee, hip, and back health, as well as gait and biomechanics.
As a rehabilitation specialist, I prioritize comprehensive foot assessment followed by customizing foot insoles and targeted exercise regimens for intrinsic foot muscles, calf muscles, and the plantar fascia to optimize outcomes and enhance foot health.
Insole customization is tailored to individual needs, considering factors such as foot shape, posture, anatomy, weight, and activity level.
With advancements in technology, assessment, exercise prescription, and insole molding have become efficient, accessible, and cost-effective, providing effective solutions to address patient concerns.
For individuals with flat feet, finding supportive footwear is essential to maintain proper posture and alleviate complications, but it’s crucial to acknowledge that one size doesn’t fit all.
Garima Gaur, Senior Rehabilitation Specialist
2.4. You Have Feet Conditions
Several foot conditions develop from birth or due to health conditions when you grow up. These conditions create problems if you’re wearing the wrong shoe size. It is another sign for wearing wider shoes that fit correctly, relax your feet, and cause less pain. These conditions are:
2.4.1. Bunions
Bunions are bumps that are caused due to pressure in your toes, resulting in your big toe pointing outwards. This foot condition can be genetic or caused by health conditions.
2.4.2. Foot Ulcers
Some studies claim that more than 33% of diabetic patients suffer from foot ulcers causing swelling, pain, and burning sensation in their feet.
2.4.3. Hammer Toes
This is another condition where the joint of your middle toe is abnormally bent. This condition can also result in widening your feet.
2.5. You Have Edema
Edema is swelling in body parts caused by fluids trapped in the tissues. This condition most likely affects feet6. Certain health conditions, such as kidney disease, lack of protein, or liver disease, can cause edema.
Besides swelling, this condition causes your feet to become stiff and have less blood flow, resulting in walking problems.
3. How Can You Measure Your Foot Size Correctly?
There are several ways to measure your foot. You can use a Brannock device7, which gives accurate results, or calculate your foot with a pen, paper, and measuring tape.
3.1. Measure Your Foot at Night
Our feet swell up and change during the day, which lasts until the end of the day. Hence, ensure you choose the correct time to measure your foot for an accurate size.
Measuring your foot at night is considered the best time. You are probably going to get the most accurate measurement during this time.
3.2. Use a Pen and Paper to Outline
Bring your pen and paper, place the paper on the floor, and put your foot on it correctly. Start outlining your foot using a pen, one foot at a time, and ensure that you measure from the top of your longest toe to the bottom of your ankle.
Do not shake your hands or feet while doing so.
3.2. Use a Measuring Tape
Footwear professionals advise using centimetre-sized measuring tape because manufacturers determine their shoe sizing chart using centimetres, not inches.
Measuring the right way will make it easy to find the correct pair of shoes in the right size.
Checking your shoe size occasionally is essential for maintaining your foot health and ensuring that your toes have more room without suffering. The first step before knowing if you need wide shoes is understanding why your feet are getting wide.
Flexibility Clues to Shoe Fit
Testing a shoe’s flexibility can offer clues about its fit. Shoes that feel rigid and unyielding may be too tight, restricting natural foot movements and leading to muscle strain and fatigue.
On the other hand, shoes that are too narrow may not necessarily lack flexibility but still squeeze the sides of the feet, causing pain without affecting foot movement.
Regularly wearing shoes that inhibit natural foot mechanics can lead to altered walking patterns, contributing to joint and muscle issues that extend beyond the feet.
Stephan Baldwin, Founder, Assisted Living Center
After you have figured out the reason behind your wide feet, whether it is aging, genetics, or an underlying health condition, you can pick your new pair accordingly.
Guest Author: Saket Kumar
Sources
- Gonda, E. R. I., and Kazumichi Katayama. “Big feet in Polynesia: a somatometric study of the Tongans.” Anthropological Science 114.2 (2006): 127-131. ↩︎
- Evans, Gareth. “The aged foot.” Reviews in Clinical Gerontology 12.2 (2002): 175-180. ↩︎
- de Castro, Alessandra Paiva, José Rubens Rebelatto, and Thaís Rabiatti Aurichio. “The relationship between wearing incorrectly sized shoes and foot dimensions, foot pain, and diabetes.” Journal of sport rehabilitation 19.2 (2010): 214-225. ↩︎
- Cheong, In Yae, et al. “Genetic influence on accessory navicular bone in the foot: a Korean twin and family study.” Twin Research and Human Genetics 20.3 (2017): 236-241. ↩︎
- Wetz, H. H., et al. “Changes in shape and size of the foot during pregnancy.” Der Orthopäde 35 (2006): 1124-1130. ↩︎
- Simon, Elizabet B. “Leg edema assessment and management.” Medsurg Nurs 23.1 (2014): 44-53. ↩︎
- Aziz, Azwan, et al. “Foot anthropometry using Brannock device and foot calipers among male.” pain 76 (2012): 71-75. ↩︎
Last Updated on by Saket Kumar
