Why do my shoes hurt my heels?

Heel pain from shoes is most commonly caused by insufficient heel cushioning, a heel collar that allows slipping, or a heel-to-toe drop that doesn't match your natural stride. Plantar fasciitis and Achilles tendinitis are the two most common conditions triggered by poor heel support. Using a heel lock lacing technique and switching to shoes with at least 8mm of heel drop can significantly reduce pain.

Why do my shoes hurt the ball of my foot?

Pain in the ball of the foot, known as metatarsalgia, is usually caused by insufficient forefoot cushioning, a steep heel-to-toe drop, or shoes that are too narrow across the forefoot. High heels shift body weight forward and directly worsen this condition. Adding a forefoot insole or switching to a shoe with a wider toe box can provide immediate relief.

How do I know if my shoes are causing my arch pain?

If your arch pain is worse after wearing a specific pair of shoes and improves when barefoot or in supportive footwear, your shoes are likely the cause. Shoes with flat insoles and no arch contour cause the plantar fascia to overstretch with every step. This is especially common in flat-footed individuals who need motion control shoes, or high-arch individuals who need extra cushioning.

Can lacing techniques really fix shoe pain?

Yes — lacing is one of the most underutilized fit tools. Heel lock lacing prevents the heel from slipping and reduces blisters. Window lacing (also called box lacing) relieves pressure on the top of the foot. Toe-relief lacing reduces compression on the toes. These techniques work best when paired with the correct shoe width and size.

What shoe width should I buy if my feet are wide?

US shoe widths run from 2A (extra narrow) through B (narrow), D (standard), 2E (wide), and 4E (extra wide). Most off-the-shelf shoes come in D width for men and B width for women. If you experience toe pain, bunion pressure, or tightness across the ball of the foot, try a 2E width. For severe width issues, 4E shoes from brands like New Balance or Brooks offer the most room.

Is this tool a replacement for seeing a podiatrist?

No. This tool provides footwear fit guidance only, not medical advice. It is designed to help you find better-fitting shoes and lacing adjustments. If your foot pain is severe, persistent, or accompanied by swelling, numbness, or discoloration, please consult a licensed podiatrist or healthcare professional.

🦶 Free Diagnostic Tool

Where Does Your Shoe Hurt?

Click the pain zone on the foot map. Get instant, personalized shoe fit fixes.

Step 1: Tell us about your foot

🦶

Neutral Arch

👣

Flat Foot

🦵

High Arch

🏃

Running

👟

Casual

👞

Dress / Work

👟Toe Pain

⚡Ball of Foot

↑Top of Foot

〜Arch Pain

↔Ankle / Side

🔵Heel Pain