Wearing your regular size could lead to pain, blisters, and broken toenails.
“When you’re running or exercising, you’re going to increase blood flow to the area,” Dr. Canzanese says. “There’s inherently going to be a little expansion, there’s going to be a little widening, there’s probably going to be a little bit of swelling. So you are going to need a little bit more room.”
On the flip side, too-large shoes can cause problems, too. “If your heel is slipping out, that can increase your risk of getting things like Achilles tendonitis, because you’re constantly fighting the heel moving in the shoe,” she says. Or your foot may slide back and forth, which can actually cause the same types of corns, calluses, blisters, and toenail damage you can get when shoes are too small.
Once you reach adulthood, “your bones aren’t growing anymore, but there are 33 joints and 26 bones in each foot, so all of those things can flatten and shift and move,” Dr. Canzanese says.
If the toe box is too narrow, a wide size isn’t necessarily the answer—contrary to popular belief, wide sizes refer to the width in the middle of the shoe where the laces are, rather than the toe box. “If you’re looking for a shoe that needs to have more space by the toe, that’s a design feature,” Dr. Canzanese says. Try different brands until you find one that’s shaped correctly for your foot.
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