Why You Need Bigger Walking Shoes

One of the most common mistakes people make when they start walking for fitness is to buy walking shoes that are the same size as their dress shoes. Learn why you need a bigger shoe size when you are walking for more than 30 minutes at a time.

Your Feet Swell During a Walking Workout

As you are exercising, your heart is pumping more rapidly and sending more blood to your extremities. The smaller blood vessels have more blood flow.

You will notice that your hands warm up after a few minutes of walking on a cold day. The same is happening with your feet. As you continue walking, you may even notice that your hands are a bit swollen—and so are your feet.

Problems With Walking Shoes That Are too Small

The problems you could be seeing from too-small shoes might include:

• Blisters: Your feet will rub against the sides of your shoe as well as your toes rubbing against each other. This friction can lead to blisters.
• Black toenails / losing toenails: When your toes jam against the front of the toe box of the shoe, you can damage the toenail, leading to a bruise under the toenail that turns it black. Often, this leads to losing the toenail. While it will grow back, this can be painful and distressing.
• Bunion pain: If your foot doesn't have enough room in the shoe, it can press on a bunion and lead to pain.
• Hammertoe pain: If you have hammertoes (a toe with a permanent downward bend), wearing a shoe that is too small can lead to more pain.
• Increased wear on your shoes: Your shoes may have bulges or worn spots where your toes are rubbing on them.

Many Wear Shoes That Are too Small

The American Academy of Orthopaedic Surgeons reports that many adults wear shoes inappropriate for their foot size, with women especially at risk. This can cause issues with bunions, hammertoes, corns, and other foot problems caused or worsened by ill-fitting shoes.

As a result, they may not know what correctly-fit shoes feel like. Your feet swell even more when walking or running, so you may need athletic shoes one to two sizes larger than the size you normally wear (which, again, is likely to be already too small.)

Knowing Your Shoes Fit

You should be able to wiggle your toes in the shoes. There should be a finger's width of room in the toe box when you stand up before you've been walking and your heel should be contained in the heel cup, not letting your foot slide forward in the shoe with every step.

It is best to get fitted for your walking shoes at the best running shoe store in your area, the one that serious runners go to for their shoes. Those stores are the most likely to have a sales staff interested in getting you into the right shoes. Unless you have gotten properly fitted for athletic shoes, you may be one of the many who doesn't know what properly fit shoes feel like.

And keep in mind that walkers can wear running shoes to walk. There are often more more styles and sizes available, including different widths. By considering running shoes, you may help yourself find the best fit.

Shoes That Are Too Big Can Also Create Problems

Wearing shoes that are too big can produce some of the same problems as shoes that are too small. If your foot slides forward in the shoe with each step, you can get black toenails or lose toenails. You may also get blisters or irritate your bunions or hammertoes from the extra friction and impact.

A Word From Verywell

It can wound your ego to buy shoes in a larger size, but it will make your feet much happier. Happy feet, happy walking, happy life. Make the trip to the running shoe store to find out what size will suit you best.