This is How You Know Your Running Shoes Are Too Small


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On Aug. 17 we celebrate National I Love my Feet Day! There are so many reasons we should love our feet. 

They take us where we want to go. They allow us to run, exercise or even just stand around and admire the view. But do we really treat them with the care they deserve? Sadly, we do not. Statistics show that 9 out of 10 women in this country wear the wrong shoe size, sometimes 

without even knowing it! That means your pinching your toes, or rubbing your heels, or causing clenching through the balls of your feet to keep those kicks in place. 

With some shoes, it can be very easy to tell when the fit isn't good. If your toes are hanging over the edge of your sandal, or squished together like little sausages, chances are you need to go up a size (even if they are the last and cutest pair, and on an incredible sale!) But with a comfy, supportive shoe like a sneaker, the warning signs of a bad fit are a little harder to spot. In order to help you love your feet just a little more, read on for signs you're wearing the wrong sneaker size. 

Clear Signs Your Sneakers Just Don't Fit Properly

So, you think you know your proper shoe size, right? Well, if you’re experiencing any of the problems listed below during or after a run, it may be time to rethink the number on the outside of the shoe box. Read on for tell-tale signs that you’re wearing the wrong sneaker size!

1. You can’t get your shoes off without completely loosening the laces. This is a sure sign that you need to go a size up, as sneakers should be able to slide on and off with ease when untied but still fully laced.

2. Your toes graze the front of your shoe after a long run and/or your toenails are bruised. Just because a

If the shoe fits then you won't have any of the problems we're talking about!

 shoe fits in the store doesn’t mean it’s the right size choice for a running sneaker. Since feet swell while you run, you need to make sure that there is a thumb’s width of space between your longest toe and the end of your shoe before selecting a final pair.  

3. You experience numbness or strain on the top of your foot. If this sounds familiar, it means one of two things: either the top of your shoe is too tight or it’s too loose on your foot. A shoe that fits properly has no gaps or bagginess in the upper material when fully laced up; it should feel snug but not so tight that it cuts off blood flow to that portion of the foot.

4. You have corns on the side of your toes. These hardened areas of skin could indicate that your foot box is too wide for your shoes. When you’re trying on sneakers, you’ll know there’s enough room if you are able to pinch about a quarter inch of upper material along the widest part of your foot.

It's hard to love your feet when they hurt, so treat them right and they'll never get to the bad place. But if that ship has sailed and you're already in pain, make an appointment to see me in my Houston podiatry practice, and I'll help you rediscover that loving feeling with your feet. 

Dr. Andrew Schneider
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Dr. Andrew Schneider is a podiatrist and foot surgeon at Tanglewood Foot Specialists in Houston, TX.