Toes hitting the end of your boots downhill

Two possible causes: short boot or sliding foot

There are two main reasons toes hit the end. Either the boot is genuinely too short, so there is not enough room in front of the toes, or the boot is long enough but your foot slides forward because the heel and instep are not held. The second is more common and easier to fix.

To tell them apart, unlace the boot, push your foot forward until the toes touch the front and slide a finger behind your heel. If a finger fits with a little room, the length is probably fine and the problem is hold. If you cannot fit a finger, the boot may be too short.

Check 1: Lacing for descents

The fix that helps most walkers is lacing that holds the foot back. Keep the lower laces over the toes comfortably snug. At the point where the eyelets change to hooks, tie a surgeon's knot so that tension stays put. Then lace the upper part, over the instep and ankle, firmer, and finish with a heel-lock at the top hooks.

Many walkers retighten their upper laces at the top of a long descent and loosen them again for the climb. Full instructions are in how to lace walking boots.

Check 2: Toe room and size

With the heel pushed back and the boot laced, you should have about a thumb's width, roughly 15 to 20 mm, between your longest toe and the end of the boot. Remember that your longest toe may be the second toe.

If the room is less, the boot is likely too short. Exchange it for half a size up, and check width at the same time. Our what size walking boots guide explains how to measure and test. Our boot size converter helps compare sizes between brands.

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Check 3: Socks, insoles and toenails

If the boot is a little roomy, thicker cushioned socks or a fuller-volume insole can fill space and reduce sliding. Be careful not to make the boot so tight that toes are squeezed.

Keep toenails trimmed short and straight across before a long walk; long nails catch the front of the boot first.

If your feet swell a lot on hot days, the toe room you had in the morning may disappear by the afternoon. Try boots on in the evening when feet are larger.

Technique on descents

How you walk downhill makes a difference too. Shorter steps reduce the force pushing your foot forward. Walking poles take some load off the legs and feet on long descents. On steep paths, zig-zagging across the slope rather than going straight down reduces the angle under your feet.

These habits do not replace a well-fitting boot, but they help with any boot.

Note:Bruised or blackened toenails after a long walk are a sign the fit or lacing needs attention. If toes are very painful, swollen or a nail lifts, ask a pharmacist, GP or podiatrist for advice.

What to look for in your next pair

When choosing new boots, test them on a slope or stairs in the shop or at home. Look for a heel that locks in when laced, a firm heel counter and lacing that reaches well up the ankle. A mid or high cut with good hooks makes heel-lock lacing easy. Our guide to boots with ankle support lists models with firm cuffs and good heel hold.

If your forefoot is wide, a narrow boot can push your toes forward; look at genuine wide fits in our walking boots for wide feet guide.

Frequently asked questions

How much toe room should walking boots have? About a thumb's width with the heel pushed back, roughly 15 to 20 mm.

Should I go up a size if my toes hit the end? Only if the boot is short. If there is enough room, fix the heel hold with lacing first.

Why do my toes hurt walking downhill? Usually because the foot slides forward and the toes hit the front, or the toe box is too low or narrow.

Do walking poles help? They take some load off on descents and help balance, which many walkers find reduces strain.