01 Oct Spring steps: why proper fitting footwear matters for your movement

Spring steps: why proper fitting footwear matters for your movement

By Laura Kelly, Clinical Director at The Foot Studio

Spring usually brings an urge to get outside, walking, gardening and catching up with friends. One simple change that can make a big difference to how confident and comfortable you feel on your feet is wearing proper fitting footwear.

Why fit matters

As we get older, our feet change shape. They often become a little wider with more volume through the forefoot and instep. Toe deformities can also become more common. Ill-fitting shoes are linked with foot pain, slower and less steady walking, and a higher risk of trips and slips. The good news is that research shows the right features in everyday shoes can improve balance and walking confidence and support the way you move.

Your spring shoe checklist (what the evidence supports)

From a large review of studies on footwear and older adults (Jellema et al., Maturitas, 2019), these elements consistently help comfort, stability and function:

Proper anatomical fit
Length should allow a thumb’s width in front of the longest toe. Width and depth need to match your forefoot and toe height without squeezing and without excess movement.

Roomy toe box
This lets toes spread, accommodates bunions or hammer toes and reduces pressure.

Secure closure
Laces, straps or Velcro mean the shoe stays with the foot. Slip-ons and backless styles are linked with poorer stability.

Low broad heel
A modest heel height is best. Avoid narrow or high heels. A broader base improves stability.

Firm heel counter and snug heel fit
This helps control rearfoot motion and reduces heel slippage.

Sole that is stable underfoot
A firmer midsole and insole improve awareness of foot position and steadiness more than very soft spongy soles. Look for adequate tread and enough width for contact with the ground.

Helpful geometry
A slight bevel at the heel improves grip when the foot strikes the ground. A gentle rocker or toe spring can help the toes clear the ground more easily.

Comfort still counts
Comfort is part of safety. When shoes fit and feel right, we move more naturally and more often.

Indoors counts too

Many fall related injuries happen at home. Swap slippers and socks for enclosed fastened indoor shoes with a firm sole and enclosed heel.

Style, identity and being patient centred

Footwear is not just practical. It is also part of your identity and style. At The Foot Studio we are flexible and patient centred with shoe choices. It is about finding the right shoe for the right occasion and making adjustments so you feel steady, comfortable and like yourself.

When to ask for help

If you are noticing foot pain, balance wobbles, or you are unsure about size and width, a podiatry running or walking assessment can help. We can measure your feet, look at your gait, and where appropriate suggest orthomechanical support such as insoles, ankle bracing or specific footwear features to match your goals.