How to Read your Shoes?

Did you know that bringing your old shoes to the shop when you plan to buy new ones can be a good idea? Let me explain.

Your old shoes, which you’ve been wearing for quite some time, say more about you than you might think — they carry your walking pattern. Looking at your old shoes can provide clues about how your foot rotates when it hits the ground and which areas take the most pressure when you land. This is important because it helps us understand your foot’s position and movement while you walk.

With this information, if you’re lucky enough to find a knowledgeable salesperson at the shop where you’re buying your new shoes, it becomes much easier to choose the right pair — shoes that match your walking pattern and help compensate for the stresses you place on them. Depending on where your shoes are most worn out, certain assumptions can be made. Look at the pictures below and try to identify where your old shoes fit. 

1 — Worn out on the ball of the foot: you’re likely to have a forefoot strike (you hit the floor with the ball of your foot) or you have a strong push-off from the toes. This can result from tight calves/limited ankle dorsiflexion. Stretching your calves regularly may help.

2 — Toe-shaped ridges on the upper area: your shoes are probably too small, or you may have hammertoes.

3 — Bulging and wear on the side of the big toe (hallux): your shoes might be too narrow for you, or you may have a bunion. Look for wider shoes or, in the case of bunions, consider using bunion sleeves.

4 — Worn out on the inner sole: this usually indicates overpronation (your foot rolls inward). Insoles or other orthotic supports may help prevent future discomfort or pain.

5 — Outer sole wear: your foot is probably in supination (or under-pronation — your foot tends to roll outward). It might help to use insoles or other foot orthotics to better align your feet.

6 — Wear on the upper area above the toes: the front of your shoes may be too low. You might want to look for shoes with a slightly higher and more spacious toe box.

Author Info

Diana Ferreira

Licensed physiotherapist with over 8 years of experience specializing in musculoskeletal injuries and a Master's degree with a thesis focused on the complexities of foot pain.

Passionate about helping people living active and healthier lives using practical and science-based solutions.