Frequently Asked Questions About Wide Shoes, Wide Toe Boxes, Barefoot Shoes and Foot Health

What are the best shoes for your feet? Does a good shoe need a thin sole? What does zero drop mean? Are barefoot shoes good for everyone? And how can you tell if your shoes are too narrow?

Here, we've collected some of the most common questions about wide shoes, wide toe boxes, barefoot shoes, fit and foot health.

At Widetoes, we start with one simple principle: your feet and toes need enough room inside your shoes. That's why we focus on shoes with wide, foot-shaped toe boxes.

When it comes to cushioning, sole thickness, flexibility and drop, however, the answer is often: it depends.

Some people feel best in very thin barefoot shoes. Others prefer considerably more cushioning. Different activities may also call for different types of shoes.

Our co-founder Lina Björkskog is a physiotherapist, and we aim to base our approach on foot anatomy, available research and practical experience – rather than the idea that there is one type of shoe everyone should wear.

Contents

Wide shoes and wide toe boxes
What is a wide toe box? · Why is a wide toe box good? · How do I know if my shoes are too narrow? · Should my toes touch each other inside my shoes? · Should the big toe be straight inside the shoe? · How much space should there be in front of the toes? · Is a wide shoe the same as a shoe with a wide toe box? · What's the difference between Wide and Extra Wide? · What does foot-shaped shoe mean? · Can you have a wide forefoot and a narrow heel?

Barefoot shoes
What are barefoot shoes? · What is the point of barefoot shoes? · Are barefoot shoes good for your feet? · Are barefoot shoes good for everyone? · Do you have to wear barefoot shoes to have good shoes? · Is a wide toe box more important than a thin sole? · Can a shoe be foot-shaped without being a barefoot shoe? · Are minimalist shoes and barefoot shoes the same thing?

Cushioning and soles
Are cushioned shoes bad for your feet? · Are thin soles better for your feet? · Can shoes have both a wide toe box and plenty of cushioning? · What does zero drop mean? · Is zero drop the same as barefoot? · What is drop in shoes? · Is zero drop better? · What does stack height mean? · What does ground feel mean? · What are grounding and earthing? · Should a good shoe be flexible?

Size and fit
How do I know what size to choose? · How do you measure your feet at home? · Why do I wear different sizes in different brands? · Why does a shoe feel too big even though the length is right? · Why does a shoe feel too small even though it's the right size? · Do your feet get bigger during the day?

Feet and common foot problems
Are flat feet a problem? · Do people with flat feet need arch support? · Is pronation bad? · What is overpronation? · What is hallux valgus? · What shoes are good for hallux valgus? · Can narrow shoes cause hallux valgus? · What is hammer toe? · What is Morton's neuroma? · What is plantar fasciitis? · Are heel spurs and plantar fasciitis the same thing? · What shoes should I wear if my feet hurt?

Children and shoes
Do children need a wide toe box? · How much growing room should children's shoes have? · Do children need to wear barefoot shoes?

Running shoes and training
Can you run in barefoot shoes? · Do you have to run with a forefoot strike in barefoot shoes? · Is heel striking bad when running? · Are there cushioned running shoes with a wide toe box? · Are barefoot shoes good for the gym?

Getting started with wider shoes and barefoot shoes
How do you start wearing barefoot shoes? · Why do my feet hurt when I start wearing barefoot shoes? · Do I have to switch completely to barefoot shoes? · Can I start with wider shoes without wearing barefoot shoes? · Can I wear both barefoot shoes and regular shoes?

Which shoes should I choose?
What are the best shoes for your feet? · How should a good shoe fit? · Should shoes be widest at the toes? · Which should I choose: barefoot shoes or cushioned shoes? · Can comfortable shoes also be good shoes?

Wide shoes and wide toe boxes

What is a wide toe box?

A wide toe box means there is plenty of room for the toes in the front of the shoe.

The shoe shouldn't taper so much at the front that the toes are squeezed together. Instead, a wide toe box allows the toes to sit more naturally next to each other.

That doesn't necessarily mean the entire shoe has to be wide.

Why is a wide toe box good?

A wide toe box gives the toes room and reduces the pressure that a narrow shoe can place on the forefoot and toes.

The foot is often widest around the forefoot. Despite this, many traditional shoes are designed to taper towards the toes.

For many people, a roomier toe box is simply more comfortable.

How do I know if my shoes are too narrow?

If your toes are being squeezed together, overlapping or pressing against the sides of the shoe, the toe box is probably too narrow for your foot.

You can also remove the insole and stand on it. If parts of your forefoot or toes extend beyond the shape of the insole, that's a clear indication that the shoe doesn't follow the shape of your foot particularly well.

Should my toes touch each other inside my shoes?

Your toes shouldn't have to be squeezed together by the shoe.

They need room both sideways and in front. How much your toes naturally spread varies from person to person, but the shoe shouldn't force them together.

Should the big toe be straight inside the shoe?

Ideally, the shoe should allow your big toe to stay in its natural alignment without being pushed towards the other toes.

Many traditional shoes start tapering just in front of the big toe joint, pushing the big toe inwards.

A foot-shaped toe box provides more room on the big-toe side of the shoe.

How much space should there be in front of the toes?

There should be some extra room in front of your longest toe so your foot can move without your toes hitting the front of the shoe.

When we walk and push off, the foot and toes naturally move slightly forward inside the shoe. That's why some extra space is needed in front of the longest toe, so the toes don't repeatedly hit the front of the shoe and cause discomfort. We recommend at least around 5 mm of extra space in front of the toes.

Is a wide shoe the same as a shoe with a wide toe box?

No. A wide shoe and a shoe with a wide toe box aren't necessarily the same thing.

A traditional "Wide" model may be wider throughout the shoe while still tapering towards the toes.

A shoe with a foot-shaped toe box can instead fit relatively snugly around the heel and midfoot while providing considerably more room where the toes need it.

What's the difference between Wide and Extra Wide?

Wide and Extra Wide usually describe different widths of the same shoe model, but there is no universal standard across all shoe brands.

An Extra Wide model from one brand may therefore be narrower than a regular model from another.

Don't rely on the label alone – the actual shape of the shoe matters just as much.

What does foot-shaped shoe mean?

A foot-shaped shoe is designed to follow the natural shape of the foot more closely, particularly at the front.

Instead of tapering sharply towards the middle, it gives the big toe and the other toes more room.

A foot-shaped shoe doesn't have to be a barefoot shoe.

Can you have a wide forefoot and a narrow heel?

Yes. It's very common to have a wide forefoot but a considerably narrower heel and midfoot.

That's why simply making the entire shoe wider isn't always the best solution.

A foot-shaped shoe can combine a roomy toe box with a more regular or narrow fit around the heel.

Barefoot shoes

What are barefoot shoes?

Barefoot shoes typically combine a wide toe box, a thin and flexible sole, and little or no height difference between the heel and forefoot.

The idea is that the shoe restricts the natural movement of the foot less than many traditional shoes do.

However, there is no precise international definition that every manufacturer follows.

What is the point of barefoot shoes?

Barefoot shoes give the foot more freedom of movement and more ground feel than traditional shoes.

The wide toe box gives the toes room, while the thin and flexible sole allows the foot to move relatively freely. With a gradual transition, barefoot shoes may help strengthen the muscles of the foot and improve foot mobility and function. The extent of these effects varies between individuals.

Many people enjoy this feeling, but that doesn't mean everyone needs to wear such thin shoes.

Are barefoot shoes good for your feet?

Barefoot shoes can work very well for many people, but that doesn't mean they're automatically the best choice for every foot and every situation.

Your previous footwear habits, activity level, load, any existing problems and your individual preferences all matter.

That's why we think it's more useful to look at the individual characteristics of a shoe – toe box, cushioning, flexibility and drop – rather than dividing all shoes into "good" and "bad".

Are barefoot shoes good for everyone?

No. There is no single type of shoe that's optimal for everyone.

Some people feel fantastic in thin barefoot shoes. Others prefer or need more cushioning.

The important thing is to find a shoe that suits the foot, the activity and the person wearing it.

Do you have to wear barefoot shoes to have good shoes?

No. A shoe can have a wide, foot-shaped toe box without being a barefoot shoe.

You can, for example, combine plenty of room for the toes with a considerably thicker and more cushioned sole.

Many people find this combination extremely comfortable.

Is a wide toe box more important than a thin sole?

They're two different characteristics, and they don't have to be combined in the same way for everyone.

A wide toe box is primarily about how much room the foot and toes have. Sole thickness, on the other hand, affects things such as cushioning, stability and how much of the ground you can feel.

At Widetoes, we therefore don't see having the thinnest possible sole as a goal in itself.

Can a shoe be foot-shaped without being a barefoot shoe?

Yes. A shoe can have a wide, foot-shaped toe box while also providing plenty of cushioning.

This type of shoe sits somewhere between traditional narrow footwear and classic barefoot shoes – and for many people, it may be exactly the combination they're looking for.

Are minimalist shoes and barefoot shoes the same thing?

The terms overlap, but they don't always mean exactly the same thing.

Minimalist shoes is a broader term for footwear with less structure, support and cushioning.

Barefoot shoes tend to be at the more minimalist end of the spectrum and usually also have a wide, foot-shaped toe box.

Cushioning and soles

Are cushioned shoes bad for your feet?

No. Cushioning isn't automatically bad for your feet.

How much cushioning feels good varies between people and activities.

Someone might prefer a very thin sole at the gym but want more cushioning for spending an entire day walking on asphalt.

Are thin soles better for your feet?

Not necessarily. Thin soles provide more ground feel and often allow the foot to work more actively, but that doesn't mean thinner is always better.

Comfort, load, activity and individual circumstances also need to be taken into account.

Can shoes have both a wide toe box and plenty of cushioning?

Yes – toe box width and cushioning are two completely separate characteristics.

There are shoes that combine a wide, foot-shaped toe box with substantial cushioning.

This can be a great option if you want to give your toes plenty of room but don't want to wear a very thin barefoot shoe.

What does zero drop mean?

Zero drop means that the heel and forefoot sit at the same height inside the shoe.

If there's 20 mm of material under the forefoot, there will also be roughly 20 mm under the heel.

Zero drop therefore doesn't automatically mean that the sole is thin.

Is zero drop the same as barefoot?

No. A shoe can be zero drop without being a barefoot shoe.

There are, for example, zero-drop shoes with thick and highly cushioned soles.

A classic barefoot shoe, on the other hand, typically combines zero drop with a thin and flexible sole.

What is drop in shoes?

Drop is the difference in height between the heel and the forefoot.

If a shoe has 28 mm of material under the heel and 20 mm under the forefoot, it has an 8 mm drop.

The higher the drop, the higher the heel sits relative to the forefoot.

Is zero drop better?

Zero drop isn't automatically better for everyone.

Among other things, it changes how loads are distributed compared with shoes where the heel is elevated.

People who are used to higher-drop shoes may therefore need to give their bodies time to adapt gradually to zero drop.

What does stack height mean?

Stack height describes how much material there is between your foot and the ground.

A barefoot shoe may have a very low stack height, while a cushioned running shoe can have several centimetres of material under the foot.

Stack height and drop are therefore not the same thing.

What does ground feel mean?

Ground feel simply describes how clearly you can feel the surface beneath you through the shoe.

A thin, flexible shoe provides more ground feel. A thick, cushioned shoe provides less.

It has nothing to do with "grounding" or claims about electrical contact with the earth.

What are grounding and earthing?

Grounding, or earthing, is the idea that direct physical contact with the ground provides specific health benefits through electrical contact with the earth.

It shouldn't be confused with ground feel.

When we talk about barefoot shoes at Widetoes, we base our approach on foot anatomy, biomechanics, research and comfort – not grounding theories.

Should a good shoe be flexible?

How flexible a shoe should be depends on the type of shoe and what it's designed to do.

Barefoot shoes are usually very flexible. Other shoes deliberately use a stiffer construction or a rocker sole.

Flexibility is therefore a characteristic of a shoe, not a universal measure of quality.

Size and fit

How do I know what size to choose?

Start by measuring both feet and use the longer foot as your reference.

Then check the size guide for the specific model. The same shoe size can have different internal measurements depending on the manufacturer.

How do you measure your feet at home?

Place your foot with your heel against a wall and measure from the wall to the tip of your longest toe. This is your foot length.

Don't trace around your foot on a piece of paper, as this often produces a shorter and less reliable measurement. Measuring with your heel against a wall most closely matches the method used for our size charts.

Measure both feet, as it's common for one to be slightly longer than the other.

To measure width, measure across the widest part of the foot.

Why do I wear different sizes in different brands?

Shoe sizing isn't precisely standardised across different manufacturers and models.

The last, toe-box shape, width and volume also vary.

That's why it's often better to look at actual measurements and fit rather than relying only on the size number.

Why does a shoe feel too big even though the length is right?

The shoe may have the wrong volume or shape for your foot even if the length is correct.

If you have a low-volume foot, for example, the shoe may feel loose around the midfoot.

That doesn't necessarily mean you need a shorter shoe.

Why does a shoe feel too small even though it's the right size?

The shoe may be too narrow or too low-volume even if there's enough length.

This is a common reason people size up in traditional shoes – they're trying to gain extra width by choosing a longer shoe.

Do your feet get bigger during the day?

Yes. The dimensions of your feet can change slightly during the day and under load.

Your feet may therefore feel larger in the evening than they do in the morning.

That's another reason shoes shouldn't fit with absolutely no extra room.

Feet and common foot problems

Are flat feet a problem?

Not necessarily. Many people have low arches without pain or functional problems.

Foot shape naturally varies from person to person.

If you have pain or notice new changes, however, the assessment should be based on your symptoms and individual situation, rather than simply on how your arch looks.

Do people with flat feet need arch support?

Not everyone with flat feet automatically needs arch support.

The need depends on factors such as symptoms, activity and individual circumstances.

Having a low arch isn't, by itself, the same as having a problem that needs to be corrected.

Is pronation bad?

No. Pronation is a normal part of how the foot moves under load.

Everyone pronates to some degree.

It's therefore misleading to describe all pronation as something that automatically needs to be corrected with a particular type of shoe.

What is overpronation?

Overpronation is a term used when the foot rolls inward more than is considered typical.

The term is widely used in running footwear, but the relationship between pronation and injury is more complicated than simply saying that more pronation automatically means a higher risk of injury.

What is hallux valgus?

Hallux valgus is a condition in which the big toe angles towards the other toes and the position of the big-toe joint changes.

This can create a noticeable bump on the inside of the foot.

A roomy toe box can reduce pressure from the shoe on this area.

What shoes are good for hallux valgus?

For people with hallux valgus, it's often important to choose a shoe that doesn't press against the big toe or big-toe joint.

A wide, foot-shaped toe box can therefore be a good choice.

The ideal amount of cushioning, flexibility and other shoe characteristics depends on the individual and any symptoms they may have.

Can narrow shoes cause hallux valgus?

Hallux valgus has several contributing factors and can't be explained by footwear alone.

Genetics and foot anatomy, among other factors, play a role.

However, shoes that squeeze the toes together can affect loading, contribute to altered toe-joint alignment, and create pressure and discomfort in the area.

What is hammer toe?

Hammer toe is a condition in which one or more of the smaller toes are bent at their joints.

This can cause the toe to press against the shoe.

A toe box with enough width and height gives the toes more room.

What is Morton's neuroma?

Morton's neuroma is a painful condition in which tissue around a nerve in the forefoot becomes irritated and thickened.

Symptoms are often felt between the third and fourth toes.

Because tight shoes can increase pressure on the forefoot, a roomy toe box is often important.

What is plantar fasciitis?

Plantar fasciitis is a commonly used term for pain around the attachment of the plantar fascia at the heel.

Heel pain can have several causes, and there isn't one type of shoe that solves the problem for everyone.

If symptoms are severe or persistent, it's sensible to seek an individual assessment.

Are heel spurs and plantar fasciitis the same thing?

No. A heel spur is a bony growth on the heel bone, while plantar heel pain refers to pain arising from tissues around the heel.

You can have a heel spur without pain – and heel pain without having a heel spur.

What shoes should I wear if my feet hurt?

It depends on why your feet hurt.

"Foot pain" can have many different causes, and the same shoe isn't the right solution for every problem.

A good starting point is to choose a shoe that fits the shape of your foot and doesn't create unnecessary pressure. Persistent, severe or newly developed pain should be assessed individually.

Children and shoes

Do children need a wide toe box?

Children's shoes should give the toes enough room and shouldn't squeeze the forefoot.

Children may also be less likely than adults to notice or tell you when a shoe is becoming too small.

That's why both the shape of the toe box and regular size checks are important.

How much growing room should children's shoes have?

Children need extra room both for natural foot movement and for growth.

The exact recommendation varies depending on the type of shoe and the child's age, but as a general rule we recommend at least 1 cm of extra space in front of the toes. Up to around 1.8 cm can work well, especially in lined or insulated footwear, while more than this often makes the shoe too large and cumbersome to walk in.

For very young children, the extra length should be smaller, around 1 cm, because even a few additional millimetres represent a large proportion of a small foot and can make it harder to walk naturally. The same principle applies to sandals, where an oversized sandal can feel cumbersome for a child.

More growing room isn't automatically better, as the shoe still needs to stay securely on the foot.

Do children need to wear barefoot shoes?

No. What's most important isn't the "barefoot shoe" label, but whether the shoe fits the child's foot and suits its intended use.

A wide, foot-shaped toe box is a good starting point for children's shoes because it gives the toes room to move and allows the foot to develop naturally. Sole thickness, flexibility and cushioning can then vary depending on the child's needs and how the shoes will be used.

Children often have naturally mobile feet that are well suited to flexible, foot-shaped footwear. Barefoot shoes can allow the muscles and joints of the foot to work actively and may help preserve the foot's natural strength and mobility.

For children who do a lot of sport or walk and run long distances on asphalt and other hard surfaces, more cushioning may be a good option. Even then, choosing a shoe with a foot-shaped toe box and plenty of room for the toes can be beneficial.

Running shoes and training

Can you run in barefoot shoes?

Yes, but if you're not used to very thin, zero-drop shoes, you should increase the load gradually.

Running places considerably greater loads on the body than normal walking.

Switching all your running sessions immediately from traditional running shoes to thin barefoot shoes is therefore rarely a good way to start.

Do you have to run with a forefoot strike in barefoot shoes?

No. There's no rule saying that everyone who wears barefoot shoes has to land on their forefoot.

Running technique varies between individuals and also changes with speed, surface and footwear.

Is heel striking bad when running?

Heel striking isn't automatically wrong or harmful.

Many runners land on their heels without problems.

Injury risk is influenced by many more factors than which part of the foot touches the ground first.

Are there cushioned running shoes with a wide toe box?

Yes. There are running shoes that combine a very roomy, foot-shaped toe box with substantial cushioning.

They're a popular option for people who appreciate the toe room of barefoot shoes but want more cushioning when running.

Are barefoot shoes good for the gym?

Thin-soled, relatively flat shoes can work well for many types of strength training because they provide stable contact with the floor.

Different types of training place different demands on footwear, however.

A shoe that works well for deadlifts, for example, doesn't necessarily have to be the shoe you'd choose for running on a treadmill.

Getting started with wider shoes and barefoot shoes

How do you start wearing barefoot shoes?

Start gradually and give your body time to adapt to the change in load.

You could, for example, wear them for shorter walks at first and gradually increase use if everything feels good.

How much adaptation time is needed varies greatly from person to person.

Why do my feet hurt when I start wearing barefoot shoes?

Very thin, zero-drop shoes can load your body differently from the shoes you're used to wearing.

That doesn't mean pain is something you should simply "push through".

If you develop noticeable discomfort, reduce the load and allow your body to adapt gradually.

Do I have to switch completely to barefoot shoes?

No. You don't have to choose one type of shoe and wear it for the rest of your life.

You can wear thin barefoot shoes sometimes, cushioned shoes with a wide toe box at other times, and different shoes when the situation calls for them.

Your feet don't care which category is printed on the box.

Can I start with wider shoes without wearing barefoot shoes?

Absolutely. You can choose a shoe with a wide, foot-shaped toe box while keeping the cushioning you're used to.

For many people, this is an easy way to give their toes more room without simultaneously making a major change to sole thickness or drop.

Can I wear both barefoot shoes and regular shoes?

Yes. There's no requirement for all your shoes to have exactly the same construction.

Many people use different shoes depending on the activity, weather, surface and how their feet feel.

Which shoes should I choose?

What are the best shoes for your feet?

There isn't one shoe model or type of shoe that's best for every foot.

A good shoe first and foremost needs to fit your foot and suit its intended use.

At Widetoes, we like to start with the toe box: the foot should fit comfortably and the toes shouldn't have to be squeezed together. Cushioning, flexibility, drop and stack height can then be chosen according to the individual.

How should a good shoe fit?

A good shoe should hold your foot securely enough without squeezing it.

The heel shouldn't slip excessively, the midfoot should feel comfortable, and the toes should have room both in front and to the sides.

Above all, it should feel good on your foot.

Should shoes be widest at the toes?

For many feet, the forefoot and toe area are the widest parts, and the shoe should provide enough room for that shape.

A shoe that tapers sharply towards the front can otherwise squeeze the toes together even if it feels wide enough further back.

Which should I choose: barefoot shoes or cushioned shoes?

Choose based on what suits your foot, your activity and what feels comfortable to you.

If you want to feel the ground and have maximum flexibility, a barefoot shoe may be a good choice.

If you want the same roomy toe box but more material between your foot and the ground, a cushioned shoe with a wide toe box may be the better option.

Can comfortable shoes also be good shoes?

Yes – comfort is an important part of choosing footwear.

Shoes don't need to feel uncomfortable to be "healthy".

A shoe that fits the shape of your foot, works for the activity and feels good is a much more sensible starting point than trying to follow an absolute rule about what every shoe should be like.

Quick summary – what should I look for when buying shoes?

It doesn't have to be complicated.

1. Give your toes room.
Choose a toe box that doesn't squeeze your toes together.

2. Start with your own feet.
Foot length, width, volume and shape vary from person to person.

3. Choose cushioning based on your needs.
Having the thinnest possible sole isn't a goal in itself.

4. Think about how you'll use the shoes.
A running shoe doesn't need to have the same characteristics as a shoe for the office or gym.

5. Comfort matters.
Your shoes should feel good to wear.

6. Make major changes gradually.
If you're moving from traditional footwear to very thin zero-drop shoes, give your body time to adapt.

And most importantly:

A wide toe box and a barefoot shoe are not the same thing.

We believe your toes should have enough room. How much cushioning you want under your feet is much more individual.