How should tennis shoes fit? Six essential checks

Iga Świątek knows the importance of a shoe that fits properly. “A good tennis shoe gives me more confidence and makes my reactions faster because I’m not going to doubt them,” the On tennis player says. “As a pro, I can tell you many players get injured when the shoe doesn’t fit right.” Having once struggled with ankle issues and a stress fracture, Świątek has gained a deeper appreciation for finding the right tennis shoes to support her game.  

It’s easy to be drawn to shoes based on aesthetics, but a proper shoe fit goes beyond completing the tenniscore vibe. Think about width, arch support, heel fit and the shoe's intended purpose.

1. Length 

If your shoes are too short, your toes will slam into the front during sudden stops or quick sprints during tennis workouts and cause blisters or black toenails. Stand up and wiggle your toes – aim for about half an inch between your longest toe and the shoe’s front. If your heel is snug and you can fit a thumbnail’s width at the toe, then you’re all set.

2. Width  

When lacing up, your foot should feel secure, not squeezed. Check the sides – if you see bulging over the midsole or feel discomfort, the shoe’s too narrow. Pinch the material near the widest part of your foot. If you can’t pull any fabric, the shoe is likely too tight. If you can grab a large fold of material, it’s too loose. 

Break-in time matters. Some shoes might feel stiff at first but will loosen up and mold to your feet. Keep in mind, leather and certain synthetics hold their shape longer and won’t stretch much. 

3. Heel fit 

A proper heel fit keeps your shoes from lifting as you run and jump, making them more responsive to your movements. Some movement is normal, but if your heel is sliding up or side-to-side, that’s slippage. Check the back of the shoe – if there’s a gap big enough to slide a finger in, it’s too loose.

If heel slippage is a recurring issue, you might have narrow heels. Try the lace-locking technique (runner’s loop) to secure your heel without over-tightening:  

1. Lace your shoes until the second-to-last hole.

2. Thread each lace into the last hole on the same side, forming small loops. 

3. Cross the laces and thread them through the opposite loop.

4. Tighten and tie as usual. 

Experiment with different lacing techniques to find your best fit.

4. Toe box

The toe box is where your toes rest – get this wrong, and it doesn’t matter if the rest fits. Your toes should wiggle freely, not feel cramped. If they’re overlapping or squeezed together, the toe box is too narrow. Conversely, if there’s too much space and your toes are sliding around, it’s too wide. Since feet vary, you may need to find the right model with a wider or narrower toe box to match your shape.

5. Arch support

Arch support is key for comfort and performance, especially during long matches. Your arches should feel supported, not strained. If the support isn’t perfect, add an insert. Custom or off-the-shelf orthotic insoles can fine-tune without compromising the overall fit.  

6. Foot type 

Knowing your foot type is essential to finding the perfect-fitting tennis shoes. Here’s how to identify yours:

- High arch: Little to no arch contact with the ground. You’ll need extra arch support and good cushioning to absorb impact.

- Low arch: A full footprint on paper means you might overpronate, needing more arch support to align your feet.  

- Neutral arch: A moderate curve means most standard shoes will work well for you.  

- Wide feet: If shoes feel too tight, or your feet spill over the sides, look for wide or extra wide sizes.  

Your unique foot type explains why shoes that fit your friend might not work for you, even in the same size.

As Świątek knows, each tennis court type needs the right shoe for optimal performance. “I want to be ready to slide, bounce and jump,” she says. “I want to be able to move forward for a drop shot and finish with my foot going forward.” Here’s the three most common court surfaces and how the shoe design keeps you agile:  

- Hard courts: Tough on shoes and joints – choose durable yet cushioned shoes. THE ROGER Pro 2 has a high-abrasion rubber outsole and shock-absorbing midsole for comfort and durability.  

- Clay courts: Slippery and soft – opt for traction and stability. THE ROGER Pro 2 Clay has a full herringbone tread for grip and On’s signature Speedboard® for enhanced energy return. 

- Grass courts: Slick and uneven – look for nubbed or dimpled outsoles and a low heel-to-toe drop for stability.  

For multi-surface play, try THE ROGER Clubhouse Pro for a balanced mix of traction, support and durability. 

When you’re trying on tennis shoes, keep these tips in mind: 

- Try on shoes late in the day. Your feet swell as the day goes on, so trying on shoes when they’re at their largest helps avoid surprise tightness during a match. 

- Consider sock thickness. Bring the socks you’ll actually play in, as they affect the fit.  

- Move around. Shoes feel different when you’re stationary versus in motion. Walk, jog and do some basic tennis footwork drills to see how the shoes respond.  

- Talk to an associate: Knowledgeable staff can assess your foot type, recommend models and offer lacing or insole tips for a better fit.  

These steps increase your chances of finding a pair that feels great from the first serve to match point. 

“When I was younger, I played in a shoe until it was almost destroyed,” says Świątek. Now, she’s more in tune with the sole condition and support. While it’s hard to part with well-worn shoes, upgrading periodically ensures a perfect fit and helps to reduce risk of injury.