Mistakes You’re Making With Your Shoes (And How to Fix Them)

Choosing the right shoes involves more than just fashion. Your footwear affects the health of your feet, ankles, knees, and spine. Yet many people make mistakes with their shoes without realizing it. Here are common errors you might be making—and simple ways to fix them.

Wearing the Wrong Shoe Size

Many people do not measure their feet regularly. If your shoes feel tight or pinch your toes, it is likely they are too small. Wearing shoes that are too short can cause painful blisters, ingrown toenails, or calluses. If your shoes are too large, your feet might slide inside, creating friction and leading to sores and instability.

How to Fix It:

• Measure your feet at least once a year. Foot size can change over time, even in adulthood.
• Try shoes on in the afternoon. Feet tends to swell throughout the day, so you want to ensure the shoes fit well at their largest size.
• Leave about a half-inch of space between your longest toe and the tip of the shoe for a comfortable fit.

Ignoring Arch Support

Some shoes lack proper arch support. Flat sandals, high heels, or shoes with soft soles might lead to foot strain or chronic pain if you wear them often. Proper arch support helps distribute weight evenly, reducing stress on the balls of your feet and heels.

How to Fix It:

• Look for shoes that offer firm arch support, especially if you have flat feet or high arches.
• Consider using orthotic inserts. These inserts can improve alignment and reduce foot fatigue.
• Choose shoes with a removable insole so you can replace it if you need a different level of support.

Wearing Worn-Out Shoes

Shoes do not last forever. The cushion inside breaks down with daily use. When the cushioning is gone, your feet lose protection from impact. This can cause foot pain, knee pain, or even hip and lower back discomfort.

How to Fix It:

• Inspect your shoes every six months for wear on the sole, tread, and heel counter.
• Track how many miles you have walked or run in athletic shoes. Running shoes often need replacing every 300–500 miles.
• If the back of the shoe tilts or the heel is worn through, it is time for a new pair.

Choosing Style Over Comfort

High heels and narrow-toed shoes look fashionable, but they can damage your feet. These designs place pressure on your toes and can force your foot into an unnatural position. Over time, this can lead to bunions, hammer toes, or chronic joint pain.

How to Fix It:

• Limit how often you wear shoes with high heels or narrow shapes. If you must wear them, bring a more supportive pair of shoes for walking or commuting.
• Look for styles with lower heels and a wider toe box. This reduces pressure on the toes.
• Stretch your feet after wearing restrictive shoes to help relieve tension in your muscles and ligaments.

Not Accounting for Your Activities

Different activities call for different types of shoes. Using running shoes for dancing, for instance, can lead to poor support and possible injuries. Each sport or activity often has footwear designed to offer support where it is most needed.

How to Fix It:

• Wear running shoes for running. They have more cushioning in the heel and forefoot.
• Choose cross-training shoes for gym workouts. They offer lateral support needed for side-to-side movements.
• For activities like basketball, wear high-top shoes that support the ankles. Proper traction can also reduce slips and falls.

Neglecting Your Foot Type

Everyone’s feet are unique. High arches, flat feet, or wide feet each require specific support. Ignoring these differences may result in foot strain, knee problems, or back issues over time.

How to Fix It:

• Ask a podiatrist or shoe specialist to evaluate your foot shape.
• Shop for brands that carry shoes in multiple widths.
• If you have flat feet or high arches, consider custom orthotics. These inserts match the contours of your feet for better alignment.

Wearing the Wrong Socks

Even the best shoes can feel uncomfortable if paired with the wrong socks. Some socks hold moisture, which can increase friction and lead to blisters. Cotton socks tend to absorb sweat, while synthetic blends help move moisture away from the skin.

How to Fix It:

• Choose moisture-wicking socks for running or workouts.
• Avoid socks with bulky seams or tight bands that dig into your feet or ankles.
• Keep an extra pair of socks with you if you tend to sweat a lot. Changing your socks can reduce odor and friction.

Skipping a Break-In Period

New shoes can take time to mold to your feet. Wearing them for an entire day right away may cause sore spots or blisters. Rushing the process can also damage the shoe’s structure if it does not flex correctly with your foot.

How to Fix It:

• Wear new shoes for short periods at first. Gradually increase the duration over a few days.
• Walk around indoors to allow your shoes to adapt to your foot’s movement.
• Check for signs of discomfort. If you notice redness, pressure points, or rubbing, adjust the laces or consider a different size.

Conclusion

Your shoes play a vital role in your overall health. Pay close attention to their fit, support, and condition. Replace them when they are worn, select styles that suit your foot shape, and avoid shoes that place style above comfort. With these simple corrections, you can protect your feet from pain and maintain better posture.