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    Boot advisor

    Football boots pinching: where does it pinch?

    The short answer

    The spot where your boot pinches usually tells you what is wrong. Pick it and see the likely cause, the first steps and a lacing fix.

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    Tap a number on the boot or pick your problem from the list.

    My toes hit the front or turn black

    What is usually going on. The boot is too short, or your foot slides forward when you brake. Feet also swell a little during a match.

    Try this first

    1. Lace up and lean forward. If your toes touch the front, the boot is too short.
    2. Lace the midfoot firmly so your foot stops sliding forward.
    3. Try boots on with the socks you play in. Thin socks give a false picture.

    Still no good? If your toes still touch, go half a size or a full size longer.

    Find a boot that fits

    My toes tingle or go numb after half an hour

    What is usually going on. The boot is usually too tight across the forefoot or the instep. When your foot swells during play, that starts to pinch.

    Try this first

    1. Loosen the first eyelets near the toes.
    2. Try a thinner sock.
    3. Measure your foot at the end of the day and compare it with your boot size.

    Still no good? If the tingling stays, also in other shoes, see a doctor or a podiatrist.

    Find a boot that fits

    The side by my little toe pinches

    What is usually going on. The last is narrower than your forefoot. A longer size does not fix that; it only makes the boot longer.

    Try this first

    1. Loosen the lowest eyelets.
    2. If the boot is leather, give it time to break in.
    3. Read what works and what does not before you try to stretch them.

    Still no good? If it still pinches after break-in, pick a boot with a roomier forefoot.

    Find a boot that fits

    My instep hurts or the laces dig in

    What is usually going on. Your instep is higher than the boot allows, or the tongue sits crooked. Pressure builds up over the top laces.

    Try this first

    1. Straighten the tongue and pull the laces over the instep less tight than over the midfoot.
    2. Skip one crossing where it presses. This is a runners' trick, so check if it works for you.
    3. Avoid knit collars and laceless boots if your instep is high.

    Still no good? If the pressure stays, pick a boot with deep lacing and a separate tongue.

    Find a boot that fits

    My heel slips out of the boot

    What is usually going on. The boot is too roomy at the back, or too long. Lacing helps with a little play, but it does not fix a wrong size.

    Try this first

    1. Tap your heel on the ground before you tighten the laces, so it sits all the way back.
    2. Try a heel lock: run each lace straight up through the top two eyelets, cross the ends, pass them under the straight parts and pull toward your toes.
    3. Tie the knot only then, and walk a few steps on your toes.

    Still no good? If your heel still lifts, go a size shorter or pick a boot with a narrower heel.

    Find a boot that fits

    I get blisters on my heel

    What is usually going on. Friction from a boot that is not broken in yet, or from a heel that moves.

    Try this first

    1. Break new boots in slowly: short sessions first, longer ones later.
    2. Wear socks that do not shift inside the boot.
    3. Check if your heel moves. If it does, also follow the steps for a slipping heel.

    Still no good? If the blister keeps coming back in the same spot, the shape of the heel counter does not suit your heel.

    Find a boot that fits

    The bottom of my foot hurts

    What is usually going on. It can be the soleplate, for example studs that do not suit the surface, or too little support under your arch.

    Try this first

    1. Check that your soleplate suits the pitch you play on.
    2. Only replace the insole with a thin one, or you lose room.
    3. Always try an insole together with the boot.

    Still no good? If the pain stays, have it checked by a doctor or a podiatrist. This is fit advice, not medical advice.

    Find a boot that fits

    If your football boots pinch, the spot usually tells you what is wrong. Pick where it pinches and you see the likely cause, the first steps and a lacing fix. If the pressure stays, you also see which type of boot fits better.

    Why does a boot pinch in that spot?

    A boot that pinches at the front is usually too short. If it presses on the sides, the last is too narrow. Pressure on top of the foot is about the height of the boot, and a heel that slides points to too much room at the back. Because the cause differs, the fix differs too.

    Can you fix pinching with the laces?

    With a small amount of slack, lacing differently works well. A different lacing pattern takes pressure off a sore spot or locks your heel in place. Window lacing, where you skip a hole over the painful area, helps on top of the foot. A wrong size or a wrong last cannot be fixed with laces, though.

    When should you see a specialist?

    This is fit advice, not medical advice. If you have pain that does not go away, tingling that stays or trouble that returns in other shoes too, see your GP or a podiatrist.

    If the pinching does not ease, read our page on what to do when football boots pinch, or let the boot finder suggest a boot that suits where you feel it.

    Frequently asked questions

    What do I do if my football boots pinch?

    First find where. At the front a longer size helps, at the sides you need a wider model. Loosen the laces over the sore spot, and give leather boots time to break in.

    Does pinching go away by itself?

    In leather it often eases after a few sessions. Synthetic and knit barely stretch, so real pinching there usually stays.

    Does a thinner sock help?

    Sometimes, especially with light pressure on the forefoot. Test with the socks you actually play in.