Shoe selection: Practical tips to pick comfortable, well-fitting shoes

Most people wear the wrong shoe size — often by a full size. That leads to blisters, foot pain, and even back or knee problems. Use these quick, practical steps to pick shoes that fit well, suit your activity, and last longer.

Start by measuring your feet properly. Do it at the end of the day when feet are slightly swollen. Stand on a piece of paper, trace your foot while bearing weight, then measure from heel to longest toe and across the widest part. Measure both feet and pick the size that fits the larger foot. Always allow about a thumb’s width of space in front of your longest toe—this prevents toes from hitting the front during walking or running.

Fit checks that actually work

When trying shoes on, do these simple checks: slip your heel in—there should be minimal heel lift but no painful rubbing; test the toe box—your toes should wiggle and not feel cramped; press the ball of your foot to the widest part of the shoe to make sure it lines up; and walk at least ten steps on different surfaces to feel how the shoe performs. If you use custom insoles or orthotics, bring them to the fitting and try the shoe with them in place.

Remember sizes vary by brand and even by model. Don’t get hung up on the number printed on the box—trust how the shoe feels. If the shoe hurts in the store, it won’t get better after a week of wear. A small break-in in leather is normal, but persistent pressure points are a deal breaker.

Match shoes to what you do

Choose shoes based on activity. Running shoes focus on cushioning and forward motion. Walking shoes need stable soles and a comfortable bend at the ball of the foot. Work shoes should protect and support during long standing shifts. Dress shoes trade cushioning for style, so expect to add a cushioned insole if you plan long days on your feet.

Pay attention to arch support and foot type. Low arches often benefit from firmer support; high arches need extra cushioning. If you pronate (foot rolls inward) or supinate (foot rolls outward), pick shoes built to correct that motion. Materials matter: mesh breathes and is lighter, leather molds to the foot but may need more break-in time.

For online shopping: measure your foot and compare to the brand’s size chart, read reviews about fit, and check the return policy before buying. If a brand consistently runs narrow or wide, note that for future purchases. Keep the box and tags until you’re sure—many stores accept returns only if the shoes are unused.

Finally, care for shoes to extend their life: rotate pairs, clean and dry them properly, replace insoles when compressed, and watch for sole wear. Replace running shoes every 300–500 miles or when cushioning breaks down. Dress shoes usually last longer but swap them out if the sole or heel is uneven.

Quick checklist: measure late in the day, try both feet, allow thumb-width at the toe, test by walking, match the shoe to your activity, and check returns when buying online. Do this and your feet will thank you.