Pigeon toes, in-toeing or metatarsus adductus is a condition where the foot curves inwards from the mid-sole up to the tip of the big toe. The toes point inwards which can affect walking, running and other activities.
Pigeon toes are more common in children than adults. In children and toddlers, in-toeing is usually not a serious condition. In most cases, the doctor will recommend waiting it out. The bones will set properly with time.
In adults however, in-toeing often requires a more serious intervention.
Table of Contents
- Causes of Pigeon Toes
- What to do if you have Pigeon Toes
- 5 best shoes for Pigeon Toed adults
- Frequently asked questions
Causes of Pigeon Toes
In toddlers, pigeon toes could be caused by genetics or their positioning in the womb before birth. It can also be a symptom of a bone development problem such as a misaligned thigh bone (Internal Femoral Torsion) or shin bone (Internal Tibial Torsion).
In adults, pigeon toes might be a condition carried over from childhood. While in-toeing in kids usually goes away on its own, it can stick around until adulthood in a few cases.
Existing conditions such as weak or flat arches, overpronation, club foot or Rothbarts Foot can also lead to pigeon toes in adults.
What to do if you have Pigeon Toes
See a doctor or podiatrist for a diagnosis. If the condition is severe and greatly affects your mobility, you may need surgery to realign your bones. In less serious cases the doctor might recommend casting.
In mild cases, wearing corrective shoes is often enough to help you manage the condition.
Look for shoes that offer adequate cushioning. This takes pressure off your arch and toes. Make sure they also offer plenty of toe room especially since your curved toes take up a bit more room.
5 best shoes for Pigeon Toed adults
We’ve compared different shoe designs and brands to find the best ones for pigeon-toed adults. Here are our top five picks.
1. Asics Women’s Gel Venture 6 Running Shoe
- Rearfoot GEL Cushioning System: Attenuates shock during impact phase and allows for a smooth transition to midstance.
- Removable Sockliner: A sockliner which can be removed to accommodate a medical orthotic.
- Trail Specific Outsole: Reversed lugs provide uphill and downhill traction on all types of terrain.
- AHAR Outsole: Acronym for ASICS High Abrasion Rubber. Placed in critical areas of the outsole for exceptional durability.
- Imported
These shoes use Rearfoot GEL cushioning system to reduce impact shock and provide a smoother heel-to-toe transition. This is especially important when you a running as that’s when your feet experience the highest impact.
The plush collar and tongue plus the soft foam insole provide complete comfort all around your feet. A mesh outer ensures air flows freely in and out of the mattress carrying away excess heat and moisture.
The sole is made from durable gum rubber, making it perfect for harsh outdoor environments.
If you hike often, you can reverse the lugs at the bottom of the shoe depending on whether you are going uphill or downhill. This ensures you have maximum traction regardless of terrain.
What we like about it:
- Thick and comfortable gel cushioning.
- Breathable mesh outer.
- Durable gum rubber sole.
- Wide toe room.
2. Cushion Walk Women’s White Leather Casual Bar Shoe
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If you are looking for something a bit more casual this white leather pair is perfect. It is semi-open with an easy hook and loop closure.
The shoe is on the wider side, providing plenty of wiggle room for your feet and toes. The roomier interior is especially handy if your feet tend to swell in the afternoon heat.
A low heel and raised front effectively absorbs pressure as you walk and allows a seamless heel-to-toe transition.
The cushion is thick and comfortable, ideal for long walks around town and any situation where you need to stand for long.
What we like about it:
- Casual stylish design.
- Easy closure.
- Good support for the heel and mid-sole.
- A comfortably wide fit.
3. Cushion Walk Ladies Touch Fasten Sandal
For the best sandals that you can wear for hours without feeling any discomfort, this pair by Cushion Walk is our top recommendation.
The sandals have a wide and comfortable fit. The toe area is quite roomy as is the midsole and heel. For a snug fit, the sandals use an easy hook and loop closure.
The heel is just 3cm high ensuring there is no pressure on your mid-sole and toes. The soft cushioning absorbs impact and pressure when you are walking or standing.
In hot weather, the breathable leather insole ensures that sweat and heat quickly dissipates away from the sandals.
What we like about it:
- Low heel for support.
- Breathable leather insole.
- Wide fit with plenty of room for your toes and foot.
- Soft cushioning.
4. Brooks Women’s Ghost 10 Running Shoes
Premium support, shock-absorption and soft comfort make these shoes some of the best for running for those with in-toeing, overpronation, flat arches, bunions and other foot conditions.
It has an extremely soft cushioning that protects your feet from impact as you hit the ground. The sole is designed to provide more support for your toes and mid-sole while also creating smoother heel-to-toe movement.
A wide fit provides plenty of room to your toes.
The mesh outer not only provides a cool and sweat-free interior; it also makes for a very lightweight shoe.
The gum rubber sole has adequate traction for different kinds of terrain from smooth tarmac to gravel and even dirt.
The shoes are available in 7 colour styles including turquoise, purple and multicolour.
What we like about it:
- Premium support and comfort.
- Ideal for different kinds of trails.
- Wide comfortable fit.
- Comes in several style options
5. Cushion Walk Womens Grey Lightweight Sporty Casual
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If you are looking for a casual pair with a sporty lightweight design, I recommend these shoes by Cushion Walk.
The slip-on design is perfect if you hate tying laces. As long as you choose the right size, the shoes provide a snug but roomy fit with enough room for your toes and midsole.
The sole is thick and curved to provide a smooth heel-toe roll as you walk. The front part is slight raised to prevent too much pressure on your arch and toes and to keep your feet from over-pronating.
As with most sports shoes, the outer consists of a mesh material for maximum breathability. This also makes the shoes really light and comfortable.
Perfect choice for use at home, around town or in a work environment where you spend a lot of time on your feet.
What we like about it:
- Wide comfortable fit.
- Easy slip-on design.
- Lightweight.
- Breathable outer.
Frequently asked questions
1. Are pigeon toes treatable?
But most kids with pigeon toes don’t need any treatment. The condition will correct itself over time without any intervention.
In adults, your podiatrist may recommend casting or corrective shoes for mild cases. If the condition is severe, surgery may be required.
Note that in some adults, the condition doesn’t go away permanently. But wearing the right shoes, doing physical therapy and other management techniques can allow you walk, run and do other activities without any problem.
2. Are there special shoes that correct pigeon toes?
No, there aren’t any shoes specifically designed to treat pigeon toes. But wearing shoes with good support, adequate cushioning and plenty of room can help manage the condition.
The right shoes will improve the condition and keep it from getting worse. Corrective shoes can also work as a complement to other interventions such as physiotherapy.
3. Which are the best shoes for pigeon toes adults?
Look for shoes that provide plenty of heel and midsole support. They should be comfortable to wear, with adequate cushioning to absorb shock especially when you are running or working out.
They should also have enough room for your toes. A tight toe box can lead to many other foot problems and worsen your mobility.
4. How do pigeon toes affect running?
Interestingly, there’s some evidence that pigeon-toes runners are slightly faster. This could be because only a part of their foot hits the ground, thus they lose less impact and are able to spring forward with more force.
But it comes with a major downside. Only part of the foot takes all the impact force, which can cause foot, ankle and knee injury.
To reduce the risk of an injury when running, wear well designed running shoes. They should have thick cushioning, enough heel and midsole support and adequate room for your toes to ensure natural motion.
This is great but where are the ones for men.
Thank you for this article. I am an adult who has been pigeon toed from childhood. I note have serious osteoarthritis in one hip and will have to have my hip replaced. Since the pain has gotten severe over the past few months my right foot turns in even more, AND I have a waddling gait. I was glad to fine your comprehensive article after reading so many that only addressed this issue in children.
I have also notices over the years that the shape of my foot has changed over my “five decades” of life. There seems to be more passing in the outside of my feet. It is increasingly difficult to buy shoes that don’t stick out on the sides.
Thanks for your recommendations.
Thank you for this article-list, I’ve found with all the clothing stores and shoe stores shutting down it’s harder and harder to buy shoes.
I’m a pigeon toed adult since childhood, and the only serious problem I’ve had was pulling over 200lbs while tiptoing. It uhh, lol damaged the tiny toe tendons on my left foot.
Been super careful about pulling stupid stunts since then. Though I have grown more picky and better aware at buying shoes that force this kind of weight on those toe tendons.