Do you wear shoes that are properly sized for you? Many of us are unaware that our improperly sized shoes may be causing our back, neck, shoulder, knee, and back problems, or at least exacerbating them. The Journal of Foot and Ankle Research found that between 63 and 72% of participants wore shoes that did not accommodate either the width or length dimensions of their feet. In our offices, I always review feet and shoe fit and so many of our patients are unaware that their shoes are either too small, too narrow, or both. When somebody says they have toe pain, knee pain, foot pain, back pain, or ankle pain, the shoes and the feet are often part of the reason for the pain. The Brannock device was the gold standard for sizing our shoes for years. Most stores had the device in the photo which was a way of measuring foot length and width. The problem is that running shoes and even boots such as Merrill manufactured their shoes overseas and their products often ran a half to a full size small. Since they make shoes for the masses, many of these shoes have different styles of fit which either work for us or don’t. If we size our shoe properly, the shoe should bend at the curve in the last which is the bottom of the shoe in the same place our toes bend. Looking at the two photos with my foot bent and straight and notice that my foot bends where the shoe bends. Notice that my foot bends at the inside curve and notice that the width of the shoe is proper as my foot does not push the leather past the bottom the shoe. This tells us that the width and length are correct. This also assures that my toes are not pressed at the front of the shoe constricting their movement. How to tell if the shoe is too short, long, or narrow Shoes that are too small will leave no room for your toes. A clue is that you are breaking through the front of the shoe over time or your toe is pressed up against the front of the toe which is a common reason for toe pain and hammer toes. This is common in growing children as their feet grow from one size to the next. As a shoe gets longer, it will get wider. A properly sized one will improve not only length issues but width issues too. Shoes that are too large may slide in the heel, slip off and your foot will move around in the shoe. When bending the foot, the medial bend in the bottom of the shoe will be in front of your foot and there will be too much play in the shoe which can cause blisters. A sliding heel can also occur because your foot shape and the style of the shoe may not be right for you. A shoe that is too wide will bend with your foot but also can have too much play inside of the shoe which can cause blisters and even falls. Things you can do to make a shoe fit better. In a narrow shoe, your foot will push the leather past the bottom of the shoe last as seen in this photo. In lace-up shoes, a common clue is that the laces spread as seen in the photo. This sometimes is seen with people who have high arches as well. If you see this, you need a wider shoe. Many shoe brands including athletic shoes also come in wides including Nike, Asics, and many work shoes too. Stores such as DSW and Sketchers mark shoes as wide on their displays. Watch our video below on how to properly size a shoe without using a Brannock device. This is very helpful, especially with sneakers which can often run a half to a full size small. It is also helpful to understand that sandals and Uggs are offered in full sizes only. You should always to to the next size in these for the best fit. There are many ways to help you fit a shoe better as some people have special situations such as One foot is larger than the other. Ultimately, you find the best fit between the two sizes. Often people fit for the larger foot depending on the situation and some of my pro tricks can help you better fit the smaller foot. Most of us will not buy two different pairs to optimize fit. One foot is wider than the other requiring a similar compromise. Tips to help you optimize shoe fit. Shoemakers design their shoes for the masses and we fit into their shoe style. This is why people with a wider forefoot may like a Saucony, Brooks, or other brands that have this style of fit. Be flexible and be willing to try different brands and you will feel better in your shoes. Pro Tricks and tips you can try. If your shoe length is good, but the heel slides, you can push the heel back using a tongue pad, available through Amazon, or a heel pad that will fill in the extra space. These work especially well in dress shoes and pumps. With sneakers, you can do the same or use lock lacing which is an old technique that will pull the foot toward the heel. You can also use the extra loop most sneakers have to do this as well. Ill-fitting shoes and your back, foot, and knee problems Shoes that are too tight restrict the movement of the foot which affects other areas of our body when foot and ankle movement is overly compromised. Many patients who have flat or asymmetrical feet have never been advised that this is a potential problem for them. Often, they will tell me that I am not the first to discuss it with them. Foot orthotics can help level the hips and improve foot mobility in a properly sized shoe. Too small a shoe not only restricts movement of the foot affecting the ankle, knee hip, and back but putting a shoe insert in the shoe makes a small shoe tighter rather than better functioning. We often suggest a prescription orthotic that is off the shelf, meaning, that by understanding your particular foot, I can offer you a device that will level your hips and can improve how you feel and function. Many podiatrists suggest custom however, they are expensive, and often, the casts are done poorly resulting in an ineffective device. We usually recommend replacing off-the-shelf inserts every 6 months which is a cost-effective alternative to waiting weeks for a custom device. Keeping things simple often is the best approach as patients will leave the office and immediately benefit. We will make custom foot orthotics for anyone with very flat feet, people who wear out their off-the-shelf inserts too fast or have unusual feet that an off-the-shelf solution cannot properly correct. There is growing evidence that shoes reduce the dexterity of the feet and neurologically, the feet have many similarities to the hands. Imagine if I taped your hands together so they couldn’t move for weeks. Having room in the shoe minimizes this but too tight a shoe will result in avoidable mechanical problems in the feet, knees, and hips. Many specialists will not check your feet even when you complain about foot, knee, or hip pain. A generalist holistic approach we use in our offices can help you solve many back, knee, and foot problems by evaluating you from the ground up. Often, this begins with checking your shoe size. Looking at you, taking a thorough history, and utilizing a sensible solution through chiropractic which helps you better understand your situation and how improving the way you move can solve it is why so many have benefitted from chiropractic care while failing with other treatments or specialists. Have questions or need more help than this blog provides? Book online today.