Your footwear guide - Choosing shoes that work for your feet
Shopping for new shoes? Or wondering whether the shoes you already own are right for you?
The right footwear depends on more than size and style. How your feet move, what you use your shoes for, and how they fit and feel can all influence your choices.
This four-step guide helps you understand footwear features, evaluate shoes and make informed decisions — whatever the brand, retailer or budget.
Learn from your footwear experiences. Shoes you've worn before can tell you a great deal about what works for you.
How to use this guide
Work through the four steps to understand what you need, examine footwear features, test your options and make your decision.
You can follow the guide from beginning to end or jump to the step you need.
Use it when shopping for new shoes or reviewing footwear you already own.
Step 1: Prepare - Know what you need
Think about what you need from your shoes so you know what to look for.
Outcome: I know what I am looking for.
What do you need your shoes to do?
Identify your essential requirements and any preferences.
Activities — Will you use them for walking, standing all day, short outings, sport, work or travel?
Duration — How long will you typically wear them at a time?
Surfaces — Will you be walking on hard floors, uneven ground, grass or other surfaces?
Special requirements — Do you need slip resistance, waterproofing, protective features or a particular style?
One pair of shoes may work well for several activities, while others may require more specialised footwear.
What's your pronation tendency?
Knowing your pronation tendency can help you identify footwear features worth considering.
Not sure about your pronation tendency?
Visit our Diagnosis section to learn more about foot movement and assessment.
In Step 2, we'll explore footwear features associated with the different pronation patterns.
Will you use orthotics?
If you use orthotics, you'll need footwear that accommodates both your feet and the orthotics comfortably.
In Step 2, we'll explain which footwear features to look for. In Step 3, we'll show you how to check the fit.
What have your previous shoes taught you?
Think about shoes that have worked well.
What features would you like to keep — cushioning, flexibility, shape, fit or a stable base?
What hasn't worked so well — shoes that felt too stiff, too soft, uncomfortable or difficult to walk in for long periods?
A familiar shoe can be a useful reference when examining other footwear.
What's your budget?
Set a comfortable price range before you start looking.
The aim is to identify footwear that meets your needs, whether you're shopping at a specialist retailer, department store, budget retailer or online. the options available — whether you're visiting a specialist footwear store, a department store, a budget retailer or shopping online.
Step 2: Examine - Find and shortlist suitable shoes
Understand the footwear features that matter to you, explore the options available and shortlist shoes worth trying.
Outcome: I have some promising shoes to evaluate.
Understand footwear features
Shoe manufacturers use terms such as neutral, stability, supportive, cushioned and flexible. These terms aren't always used consistently.
For example, a shoe described as stable isn't necessarily a stability shoe. A neutral shoe can feel stable, while a stability shoe may include features designed to guide foot movement.
Explore the features associated with different pronation patterns. They're useful starting points, not fixed rules.
Underpronation (supination)
Neutral footwear is often a useful starting point for underpronators. These shoes generally don't have the pronounced motion-control features found in some stability shoes.
Features to consider:
Cushioning — Comfortable cushioning under the heel and forefoot.
Forefoot flexibility — Bends appropriately near the ball of the foot.
Midfoot construction — Doesn't feel unnecessarily rigid or controlling.
Secure heel fit — Holds your heel comfortably without rubbing or slipping.
Balanced structure — Feels supportive without excessive rigidity.
Toe room — Enough width and depth for comfortable toe movement.
Not every underpronator needs the same cushioning, flexibility or support.
Neutral pronation
Neutral footwear is also a common starting point for people with a neutral pronation pattern.
Features to consider:
Cushioning — Appropriate for the activity and surfaces.
Flexibility — Allows comfortable movement without sacrificing necessary structure.
Secure heel fit — Holds your heel comfortably.
Stable construction — Feels balanced and secure.
Toe room — Provides enough width and depth.
Fit and comfort still matter more than the label.
Overpronation
If you overpronate, additional footwear structure or guidance may be worth considering. Running shoes with these features are often labelled stability or motion-control.
Features to consider:
Supportive midsole — Feels comfortable and stable underfoot.
Midfoot structure — May include firmer materials or features designed to guide movement.
Medial support — Some shoes provide additional support along the inner side of the sole.
Appropriate flexibility — Allows the movement needed for the activity.
Secure heel fit — Holds your heel comfortably.
Toe room — Provides sufficient width and depth.
Not everyone who overpronates needs stability or motion-control footwear.
Choosing shoes for orthotics
If you use orthotics, look for footwear that accommodates both your foot and the orthotic comfortably.
Features to consider:
Removable insole — Allows room for the orthotic where required.
Adequate depth and width — Prevents your foot from becoming cramped.
Adjustable fastenings — Help hold your foot securely.
Secure heel fit — Keeps your heel comfortably positioned.
Upper space — Allows room across the top of your foot.
Stable construction — Helps the shoe and orthotic sit securely together.
If your orthotics are prescribed, follow your clinician's footwear advice.
You'll test the combination in Step 3.
Examine shoes in practice
Use what you've learned to assess shoes you already own or those you're considering buying.
Use a familiar shoe as a reference
Examine shoes that have worked well for you.
Compare their cushioning, flexibility, heel structure, toe-box shape and fit with other footwear.
A comfortable running shoe, for example, may help you recognise useful features when evaluating casual or work shoes.
Remember: A newer version of a familiar shoe may have different materials, construction or fit.
Look beyond the label
When examining shoes, ask:
Cushioning — Is the sole soft, moderately cushioned or firm?
Flexibility — Does it bend appropriately at the forefoot?
Support — Does it have prominent arch or midfoot support?
Heel — Does the heel structure appear secure?
Stability — Is the base broad and balanced?
Toe room — Does the shape allow comfortable toe movement?
Purpose — Does the construction suit the activity?
These checks can help you identify promising footwear, but you'll need to try the shoes to assess their fit and comfort.
Give your big toe some attention
Your big toe contributes to balance and push-off when walking.
When examining shoes, check:
Toe-box shape — Enough room without squeezing your toes together.
Toe-box depth — No pressure across the top of your toes.
Forefoot flexibility — Appropriate bending near the ball of the foot.
Sole design — Allows a comfortable transition through each step.
Some shoes have stiff or rocker-shaped soles to assist movement. These aren't necessarily unsuitable; what matters is how they feel when worn.
You'll check toe comfort and movement in Step 3.
Find and shortlist shoes
Use your requirements and knowledge of footwear features to identify options worth trying.
Search online
Combine the activity, footwear type and desired features in your searches.
For example:
Neutral walking shoes with cushioning.
Work shoes with a wide toe box.
Stability running shoes.
Shoes for standing all day.
Golf shoes with removable insoles.
Retailer websites can also help you identify available options.
Check product information
Look for details about cushioning, stability, width, flexibility, removable insoles, grip and intended use.
If information is missing, ask the retailer or inspect the shoe yourself.
Using AI: AI tools can help explain footwear terminology and compare product specifications, but cannot reliably determine how shoes will fit or feel on your feet.
Visit retailers and shortlist shoes
Explore the footwear available within your budget, including specialist shops, department stores and budget retailers.
Identify a few promising pairs.
At this stage, you're not choosing the best shoe. You're choosing which shoes are worth trying.
Move on to Step 3 to test their fit, comfort and function.
See this in practice
What running shoes can teach you about footwear — Learn to recognize features in familiar shoes and apply that knowledge elsewhere.
Finding casual leather shoes — See how footwear features can be evaluated in ordinary retail stores.
Step 3: Try and test - Check how the shoes perform
Check the shoes for the best fit and function.
This step is about testing the shoe rather than relying on its description.
Check the fit
Try on both shoes, preferably with the socks you would normally wear.
If you're shopping later in the day, your feet may be slightly fuller than they are first thing in the morning.
Check the following:
Length — Allow comfortable space beyond your longest toe.
Width — Your foot shouldn't be squeezed across the forefoot.
Toe room — Your toes should be able to sit naturally without being cramped.
Heel fit — Your heel should feel secure without excessive slipping or rubbing.
Upper fit — Check for pressure across the top or sides of your foot.
Fastenings — Laces, straps or other fastenings should hold your foot comfortably in place.
Don't assume that buying a larger size will solve a shoe that's too narrow. Different widths or shapes may fit better.
Test before you commit
Walk around in the shoes on a safe surface.
Where possible, try movements similar to those you'll perform when wearing them.
For example:
Walk at your usual pace.
Turn and change direction.
Stand for a few minutes.
Try a few steps on different surfaces, where permitted.
Make activity-specific movements, such as a gentle golf stance and turn.
Pay attention to how the shoes feel.
Are they comfortable?
Do they feel balanced and secure?
Is there any rubbing or pressure?
Does the heel move excessively?
Does the shoe feel too stiff or unstable?
Can your feet move comfortably?
Some shoes feel comfortable initially but become less comfortable as you walk.
New shoes shouldn't require a painful break-in period. If they pinch, rub or cause discomfort during a short test, investigate further rather than assuming the problem will disappear.
Test shoes with orthotics
If you wear orthotics, test the shoes with them in place.
Remove the factory insole if it is designed to be removable and your orthotic requires this.
Place the orthotic correctly inside the shoe.
Check that it sits flat and securely.
Put on the shoes and fasten them normally.
Check that your heel remains comfortably positioned.
Make sure your toes have sufficient room.
Walk and perform appropriate movements for the intended activity.
Check for rubbing, slipping, heel lift or pressure across the top of the foot.
A shoe with orthotics should feel secure, not cramped.
If the combination feels awkward or uncomfortable, it may be worth checking with the professional who supplied your orthotics rather than modifying them yourself.
Learn from real-world use
A short try-on test is valuable, but it cannot tell you everything about how shoes will perform over time.
For example, shoes that feel comfortable in a shop may become uncomfortable after several hours of walking or a round of golf.
After purchasing, introduce new shoes appropriately and notice any changes in comfort, pressure or movement.
Adjustable fastenings can sometimes help improve the fit. However, persistent pain or pressure shouldn't simply be accepted as part of breaking in new footwear.
Keep the retailer's return conditions in mind before wearing new shoes outdoors.
What about shoes you already own?
You can use the same tests to review footwear in your collection.
Try wearing a pair for its intended activity and consider whether it still performs as expected.
Look for signs of deterioration, including worn tread, compressed cushioning, damaged lining, loose fastenings or changes in the shoe's shape.
A shoe that worked well when new may no longer provide the same comfort or function after prolonged use.
Step 4: Compare and decide - Make your choice
Evaluate your shortlisted options and make a decision.
Outcome: I can explain why I have made my decision.
Compare your shortlisted shoes
Think about how each pair performed during your evaluation.
Consider:
Fit — Does the shoe accommodate your foot comfortably?
Comfort — How does it feel when walking and moving?
Footwear features — Does it offer the cushioning, flexibility, structure or other features you're looking for?
Purpose — Is it suitable for the activities you have in mind?
Practical requirements — Does it meet your needs for grip, durability, weather protection or orthotic compatibility?
Price — Is it within your budget?
No shoe is necessarily perfect in every respect.
You may need to decide which features are essential and where you're prepared to compromise.
However, poor fit, pain or an important safety requirement shouldn't be treated as acceptable compromises.
Do your existing shoes need replacing?
If you're reviewing shoes you already own, consider their condition as well as their comfort.
Ask yourself:
Are the soles or tread badly worn?
Does the cushioning feel noticeably different from when the shoes were new?
Is the heel or upper damaged or distorted?
Has the shoe become uncomfortable or unstable?
Are the shoes still suitable for their intended activity?
For running and some athletic walking shoes, distance travelled can provide a useful reminder to inspect their condition. However, there is no universal replacement date or step count for every type of footwear.
Some shoes can be repaired or maintained. Others may need replacing because their fit, grip or structural condition is no longer suitable.
Check the return or exchange conditions
If you're considering buying new shoes, find out what happens if they don't work as expected.
Before purchasing, check:
Can you return or exchange the shoes?
Must they remain unworn outdoors?
How long do you have to make a return?
Are sale items treated differently?
Who pays for return shipping if you buy online?
Are there additional consumer rights that apply in your country?
A flexible return policy can make it easier to evaluate footwear carefully, particularly when buying online.
But don't assume that you can wear shoes extensively and still return them.
Make your decision
After evaluating the shoes, you may decide to:
Keep wearing them — They remain comfortable, functional and suitable for your needs.
Repair or maintain them — A repair may restore their usefulness.
Use them for another purpose — They may still be suitable for a different activity, provided they remain safe.
Buy a new pair — You've found shoes that meet your important requirements.
Keep looking — None of the available options is quite right.
Retire the shoes — Their condition or performance is no longer acceptable.
There's no need to buy a pair simply because you've spent time trying it on.
The best decision is one you can explain based on your own needs, the footwear features you've examined and how the shoes actually perform.
Record what you've learned
Before moving on, take a moment to record what you've discovered.
You might note:
The shoe brand, model and size.
Features you particularly liked.
Any discomfort or limitations.
Adjustments that improved the fit.
Whether the shoes worked for their intended purpose.
What you would look for or avoid next time.
You don't need a formal record. A few notes or photographs on your phone may be enough.
Over time, these observations can help you recognise patterns and make more informed footwear decisions.
Keep learning from your footwear choices
Every pair of shoes offers an opportunity to learn more about what works for your feet.
You might find that a particular shape, cushioning arrangement or level of structure consistently feels comfortable. Or you may discover that a shoe you expected to work well doesn't suit you.
Use those experiences when evaluating your next pair.
The more you understand your footwear, the better equipped you are to make independent decisions — wherever you shop.
This guide provides general footwear education, not an individual diagnosis or prescription. If you have persistent pain, significant foot problems or prescribed footwear requirements, seek advice from an appropriately qualified health professional.
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