Comfortable walking shoes: fit, fastening and grip

A comfortable walking shoe needs more than softness. It needs room for the whole foot, a fastening that keeps the heel in place and a sole that feels dependable on the surfaces you use.

The size printed inside is only a starting point. Feet and shoe shapes vary, so judge the pair by how both shoes feel while you stand and move.

Start with a quick fit check

Put both shoes on while seated, using the socks you normally wear. Fasten them as you would at home, then stand when you are ready.

Check four things before walking:

• your toes are not pressed together or touching the end;
• the widest part of each foot sits in the widest part of the shoe;
• the upper does not press on a sore area or prominent joint; and
• the heel feels held rather than lifting out with every step.

Feet are not always exactly the same size. Fit the more difficult or larger foot and make sure the other shoe can still be secured comfortably. Do not solve a loose fit by pulling a fastening so tight that it leaves a mark.

Give toes enough width and depth

Toe room is not just the space in front. The shoe also needs enough width across the forefoot and enough depth above the toes. A tapered or shallow toe area can feel restrictive even when the labelled length looks generous.

Look at the shape of the shoe from above. It should resemble the shape of your foot rather than asking your toes to fit a narrow point. Wiggle your toes: they should be able to move without the foot sliding around inside.

Rotherham Doncaster and South Humber NHS Foundation Trust advises that the printed size matters less than how the shoe feels, because there needs to be room for natural forward movement without the foot sliding excessively.

Choose a fastening you can adjust

Laces, straps, buckles and hook-and-loop fastenings can hold the heel and middle of the foot more securely than a loose slip-on. An adjustable fastening is useful when one foot differs from the other or the fit changes slightly with different socks.

The best fastening is one you can operate without a struggle. Sit down, open it fully and check that the foot goes in without being forced through a narrow opening. Fasten it firmly enough to limit sliding, but not so tightly that it pinches or leaves a lasting pressure mark.

If laces are difficult for your hands, that does not mean accepting an insecure shoe. A strap or another fastening you can manage may be a better practical choice.

Check the heel and upper for rubbing

Walk a few steps and notice the back of the shoe. The heel should feel comfortably held. A small change in shape or fastening can make a difference, but a shoe that repeatedly slips is not a secure fit.

Run a hand around the inside before wearing a new pair for longer. Look for a rough seam, hard decoration, folded lining or anything that presses on the foot. The upper should have enough give to follow your shape without collapsing around it.

Do not rely on a painful shoe eventually “wearing in”. A little unfamiliarity is different from pinching, rubbing or pressure. If the shoe hurts in the shop or at home, treat that as useful information.

Look at the sole and the surfaces you use

Turn the shoe over. The tread should be intact rather than worn smooth in one area, and the sole should suit the floors and paths where you expect to wear it. Clear away any label or packaging before walking.

The RDaSH footwear guidance describes a sole that is light, hard-wearing and able to bend at the forefoot. A sole that is extremely floppy, badly worn or unexpectedly bulky may feel less predictable. What matters is that you can lift, place and roll through the shoe comfortably.

Grip cannot make every wet, loose or uneven surface safe. Continue to look where you are stepping and use any walking aid as advised. Footwear is one part of comfortable movement, not a treatment for unsteadiness.

Try shoes at a useful time

If your feet tend to feel fuller later in the day, trying shoes only first thing in the morning may not show how they will fit when you usually wear them. RDaSH advises afternoon shoe shopping for this reason.

Take the socks, insoles or orthoses you normally use. If an orthosis was prescribed, follow the fitting advice that came with it and do not remove or alter components simply to make a shoe seem roomy enough.

When buying online, check the returns terms before wearing the shoes outdoors. Test both shoes indoors on a clean, familiar surface while you can still return them.

Test ordinary movement, not just standing

Walk, turn, stop and sit down. If it is safe for you, repeat the kinds of movement you make in daily life rather than pacing only in a straight line.

Notice whether:

• either heel lifts or slides;
• your toes touch the end when you stop;
• the upper rubs when you turn;
• the sole catches rather than moving cleanly; or
• one foot feels less secure than the other.

Take your time. A few deliberate minutes reveal more than standing beside the box, and another person can watch for heel movement that is difficult for you to see.

Recheck the pairs you already own

Comfortable footwear is not a one-time purchase decision. Look again when a pair starts to feel different, the sole wears unevenly or your socks begin to leave new marks.

Inspect inside for grit, worn lining and a folded insole. Compare the left and right sole. A favourite pair may need replacing even when the upper still looks tidy.

Indoor footwear deserves the same attention. The guide to socks and slippers at home explains what to check without recommending a brand.

Use this sales-free checklist

• Enough length, width and depth for both feet.
• Toes free to move without the foot sliding around.
• No pinching, rubbing or pressure points.
• An adjustable fastening you can use comfortably.
• A heel that remains held during walking and turning.
• An intact sole that suits your usual surfaces.
• Space for your normal socks and any advised insole.
• Easy to put on and take off while seated.
• Comfortable during walking, turning, stopping and sitting.

Price, branding and words such as “comfort” or “support” do not replace these checks. The useful shoe is the one that fits your feet, your routine and the places you actually walk.

Know when footwear is not the whole answer

A shoe cannot treat an underlying foot problem. Pain, swelling, broken skin, a changing foot shape or repeated difficulty finding a wearable fit deserves advice from a GP, pharmacist or HCPC-registered podiatrist as appropriate.

If you arrange a podiatry visit, our guide to getting ready for a foot-care appointment will help you gather the footwear and information the service may ask to see.