According to a study published in the Journal of Foot and Ankle Research, 72% of people wear the wrong shoe size-more than 2 in 3 people. Wearing the wrong size is strongly linked to foot pain, blisters, and conditions like plantar fasciitis. That's why choosing the right size shoe is one of the simplest-and most important-steps you can take to protect your foot health.
Sandals are no exception. Ill-fitting sandals can cause discomfort, irritation, and even long-term foot problems. So how are sandals supposed to fit? This guide covers everything you need to know about finding the best-fitting sandals for comfort and support.
Key Takeaways
Wearing properly fitted sandals helps reduce foot pain, prevent blisters, and support overall foot health.
A good sandal fit includes no toe or heel overhang, secure but gentle straps, and proper arch support.
Ill-fitting sandals can lead to discomfort like slipping, blisters, and long-term foot issues such as plantar fasciitis.
Measuring your feet regularly and knowing how sandals should fit can help you find the right size and avoid painful problems.
Signs of a Good Fit
Well-fitting sandals should be comfortable and supportive. Look for these signs of a good fit before making a purchase.
Width: Your foot should fit comfortably within the sandal. If the edges of your feet align with the edges of the sandal, you can probably stand to go up a size.
Length: Your toes and heels should sit inside the sandal with no overhang. If your heel extends past the sandal's sole in the back, the straps will likely dig into your foot as you walk. Additionally, if your toes or heel hang over the front or back, the sandal's sole can't protect them, making them susceptible to injury or snagging.
Arch Support: Not having proper arch support forces your feet to work harder than necessary to support your body. Over time, this can lead to foot problems such as plantar fasciitis. You can help prevent these painful problems from developing by wearing shoes with proper arch support. If you already have a foot condition, it's even more important to wear shoes with proper arch support to help prevent avoidable pain.
Material and Straps: Avoid tight-fitting straps that rub or cause irritation. Remember that you're less likely to choose to wear uncomfortable shoes. Don't buy sandals just because they look good, buy them because they feel good. If the straps are a little too tight, see if the material will stretch. Leather and plastic tend to stretch while other fabrics don't.
Purpose: Make sure the sandals you're buying meet the purpose you intend to use them for. Hiking sandals, for example, should feature a durable outsole with non-slip treading. Sandals for a night out can be more fashionable while providing comfort.
How Should Sandals Fit in the Back?
In the back, sandals should support your entire heel with no overhang. There shouldn't be any tight straps that can rub against or irritate your foot when you walk.
"The arch helps you absorb stress as you walk. If flip-flops or sandals are not providing adequate arch support, your foot will fatigue faster. You'll feel sore as you rely on tendons that help support the arch."
-Dr. Kenneth S. Jung, MD, Kerlan-Jobe Orthopaedic Clinic
Source
Signs Your Sandals Are Too Big
If you notice any of the following telltale signs, your sandals are likely too big.
Slipping: Does your foot slide forward or backward in your sandal as you walk? This can be a sign that your sandal is too big. Your foot should move with your sandals, not against them as you walk.
Blisters: In some cases, you may even notice blisters on the soles of your feet where you apply extra pressure to stop sliding. If the sandal features a back, you may also notice blisters on your heels. These can pop up when your foot rubs against the shoe's back as it slides in and out of the shoe as you walk.
Altered Walking:If you need to change the way you walk to compensate for sliding or take smaller steps to prevent the sandals from sliding off, this is a surefire sign that the sandals don't fit.
