Many individuals mistakenly believe their shoe size remains constant throughout adulthood, a notion podiatrists say contributes to a widespread issue known as the "Cinderella complex." This refers to the tendency to force feet into shoes that are too small, a problem that can escalate with age and lead to significant foot pain and deformities, according to Dr. Rock Positano, a podiatrist at the Hospital for Special Surgery in New York.
Research indicates that a majority of people wear shoes that do not fit properly. A landmark study examining 356 women found that most were wearing ill-fitting footwear and had increased their shoe size since their younger years. Positano explained that this "Cinderella complex" can have a detrimental effect on lifestyle, impacting activities such as exercise, walking, and socializing.
Several factors contribute to changes in foot size and shape over time. Weight gain can cause feet and their soft tissues to change shape to accommodate the added pounds. Positano also noted that hormonal changes during pregnancy, particularly the hormone relaxin which loosens ligaments to facilitate childbirth, can affect the ligaments in the feet, potentially increasing shoe size by one or two sizes.
Furthermore, the aging process itself can lead to structural changes in the feet. After the age of 50, women are more susceptible than men to conditions like joint pain, collapsed arches, plantar fasciitis, bunions, and hammertoes, all of which can alter shoe fit and comfort. Hormonal fluctuations, along with footwear choices, play a role in these changes. Narrow toe boxes and high heels can shift weight forward and force toes into unnatural positions, potentially causing long-term damage.
Wearing incorrectly fitting shoes can lead to a variety of problems, including tendonitis, blisters, ankle swelling, and pain that can extend to the knees, hips, and lower back. Positano advises that shoes should be comfortable from the outset, emphasizing that there is no such thing as needing to "break in" a shoe.
To ensure a proper fit, Positano recommends trying on new shoes in the afternoon when feet are typically at their largest due to daily activity. When measuring feet, it is important to stand and bear full weight, checking both feet as one is often larger than the other. The shoe should accommodate the larger foot, with about a thumb's width of space between the longest toe and the front of the shoe. The widest part of the foot should align with the widest part of the shoe's sole.