You can make shoes fit about half a size smaller by adding a thicker insole, heel grips, tongue pads or ball-of-foot cushions, or by wearing thicker socks. These fill the extra space so your foot stops sliding. If shoes are a full size or more too big, exchanging them is the better answer.
In this guide
- Are your shoes actually too big?
- Which fix suits which problem?
- 1. Add or swap the insole
- 2. Use heel grips
- 3. Fit tongue pads
- 4. Try ball-of-foot cushions
- 5. Wear thicker socks
- 6. Use toe inserts
- 7. Adjust the lacing
- 8. Ask a cobbler
- Does shrinking shoes with water and heat work?
- What about sandals and open shoes?
- When to return them instead
- Frequently asked questions
Are your shoes actually too big?
- Your heel lifts out when you walk.
- Your foot slides forward and your toes hit the front on slopes.
- There is more than a thumb’s width of space beyond your longest toe.
- You get blisters on the heel or the ball of the foot from rubbing.
- You have to curl your toes to keep the shoe on.
For a full fit check, see our guides to how running shoes should fit and how boots should fit.
Which fix suits which problem?
| Problem | Best fix | Works in |
|---|---|---|
| Loose all over | Thicker or extra insole | Sneakers, boots, most closed shoes |
| Heel slipping | Heel grips or liners | Dress shoes, pumps, loafers, boots |
| Too much room over the top of the foot | Tongue pads | Lace-ups and loafers |
| Foot sliding forward | Ball-of-foot cushions | Heels and flats |
| Slightly too long | Toe inserts or fillers | Closed-toe shoes and boots |
1. Add or swap the insole
A full-length insole lifts your foot and takes up volume through the whole shoe. Replace the thin factory insole with a thicker cushioned one, or lay a flat insole underneath the original. This is the most effective single fix and it adds comfort as well.
2. Use heel grips
Heel grips are padded adhesive strips that stick inside the back of the shoe. They push your foot slightly forward and stop the heel from lifting. They are especially useful in dress shoes and pumps where a full insole would make the fit too tight over the toes.
3. Fit tongue pads
A tongue pad is a foam or felt pad that sticks to the underside of the tongue. It holds your foot down and back into the heel, which helps when a shoe is too deep.
4. Try ball-of-foot cushions
These small gel or foam pads sit under the forefoot. In high heels and flats they stop the foot from sliding forward and take up a little length.
Related: How to Stop Shoes From Squeaking: Find the Cause, Then Fix It
5. Wear thicker socks
The simplest option for boots and sneakers. Cushioned sports socks or two thin pairs can take up noticeable space. It is less practical in warm weather and does not work with sandals or pumps.
6. Use toe inserts
Foam toe fillers sit in the front of closed shoes to shorten them. Tissue or cotton wool does the same job for a night, but it compresses and shifts, so use proper inserts for shoes you wear often.
7. Adjust the lacing
In lace-up shoes, use the top eyelets to tie a heel lock (runner’s loop), and tighten the laces evenly from the toe up. It will not change the size, but it removes most heel slip.
8. Ask a cobbler
A cobbler can add permanent padding, fit a heel liner, or stitch in elastic to tighten the opening. For good leather shoes that are slightly loose, this gives the neatest result.
Does shrinking shoes with water and heat work?
Wetting leather or canvas shoes and drying them with heat can shrink them slightly, but the result is uneven and hard to control. Heat can also crack leather, loosen sole glue and warp synthetic materials. We do not recommend it for shoes you care about. Padding is safer and reversible.
What about sandals and open shoes?
Insoles and toe fillers do not work in open shoes. Use adhesive strap cushions or small non-slip pads under the forefoot, or have a cobbler shorten the straps or add a hole to the buckle strap.
When to return them instead
- The shoes are a full size or more too big.
- They are too wide as well as too long.
- They are running or hiking shoes, where a poor fit can cause blisters and injuries no matter how much padding you add.
Frequently asked questions
How much smaller can insoles make a shoe?
Roughly half a size. A thick insole combined with heel grips can sometimes manage a little more, but beyond that the shoe will still feel wrong.
Do heel grips really work?
Yes, for heel slip in shoes that are slightly loose. They are less effective if the whole shoe is too large.
Is it bad to wear shoes that are too big?
Loose shoes cause rubbing and blisters, and you tend to grip with your toes to keep them on, which is tiring and can lead to pain over time.
Can I shrink leather shoes?
Only very slightly, and with a real risk of damage. Adding padding is the more reliable way to improve the fit.
