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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 181 (from laksa171)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa181.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://marathonhandbook.com/pinky-toe-rubbing-shoe/\')), getAhrefsUnparsedNoserviceFromURL(\'https://marathonhandbook.com/pinky-toe-rubbing-shoe/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/marathonhandbook.com\/pinky-toe-rubbing-shoe\/","crawl_time":1775673598,"first_indexed_time":1698205665,"http_code":200,"src_unparsed":"com,marathonhandbook!\/pinky-toe-rubbing-shoe\/ s443","src_root_hash":"13913168533724558381","history_drop_reason":null,"meta_title":"Pinky Toe Rubbing On Shoe: 8 Fixes That Work","meta_descriptions":["Pinky toe rubbing against your shoe? Try these 8 proven fixes including lacing tricks, toe sleeves, and shoe stretching to stop pain and blisters for good."],"attrs_boilerpipe_text":"There’s nothing quite as frustrating as spending time trying to pick the perfect pair of running shoes by testing a bunch out on the treadmill at the running store, only to find that once you actually wear the shoes, they are not as comfortable as they seemed.\nOne of the most common complaints about running shoes not fitting properly is finding that the pinky toe rubs on the inside of the shoe.\nWith significant rubbing of the pinky toe, you might even develop a pinky toe\nblister\nfrom running shoes or just a very painful hotspot.\nSo, what causes pinky toe shoe rubbing or pinky toe blisters and running shoes?\nIn this pinky toe rubbing shoe guide, we will discuss why pinky toe\nrubs on shoes\n, what causes pinky toe blisters running, and how to prevent running shoes hurting pinky toes or pinky toe running shoe pain.\nWe will cover: \nWhy Does My Pinky Toe Hurt Running?\nHow to Stop Your Pinky Toe Rubbing In Your Shoes\nLet’s get started!\nWhy Does My Pinky Toe Hurt Running?\nThere are actually several different causes of pinky toe pain running, not all of which are inherently isolated to issues with running shoe fit or even the pinky toe rubbing shoe walls or getting squished or cramped in the shoes.\nFor example, if you are supinating excessively at push off and weight-bearing too much through the pinky toe instead of the big toe, you might have pinky toe pain from running that has nothing to do with your pinky toe rubbing inside your running shoe.\nHowever, for the purposes of this guide, we will be focusing on the causes of running shoes hurting pinky toes or pinky toenails while running or walking, not biomechanical issues leading to pinky toe pain running or walking.\nLet’s get into the possible causes:\n#1: Running Shoes Don’t Fit Right\nUltimately, the most common reason for a\npinky toe blister\nfrom running shoes or shoes rubbing the pinky toe when you run or walk is due to a\npoor fit in the forefoot of the running shoe or walking shoe.\nMost people assume that if your pinky toe rubs inside the shoe, the shoe is too tight or narrow in the toe box, but this isn’t always the case.\nSeveral shoe fit issues can cause the pinky toe to rub the inner wall of the running shoe or the end of the shoe.\nThe shoe can be too short in length, too narrow in the toe box width, or too short\/tight in the height (from the insole to the inner surface of the top mesh upper.\nPerhaps surprisingly, pinky toe shoe rubbing can also be caused if the running shoe is actually too wide or too big overall.\n#2: Curly Pinky Toe or Tailor’s Bunion\nAside from running shoes not fitting well, there are a couple of structural or anatomical causes of running shoes rubbing pinky-toe skin or running shoes squishing pinky toes.\nIf you’re getting a pinky toe blister running or walking, you might have a curly pinky toe, a medical condition adductovarus, or a\npinky toe bunion\n(tailor’s bunion).\nThis means that your pinky toe sort of juts out of the side where the “knuckle” in the middle of the pinky toe is.\nThe pinky toe, which is known as the fifth toe, has a couple of bones that articulate off of the fifth metatarsal in the foot and form the toe itself. \nThe “knuckle“ or joint between the very distal tip of the fifth metatarsal and the base of the fifth metatarsal should point up and down so that your toes flex downward and the bulbous part of the pinky toe joint “tents” straight up towards the ceiling.\nHowever, if you have fifth toe adductovarus, or this curly pinky toe, instead of the toe joint pointing up and the tip of your toe curling down towards the ground when you flex your toe, the toe portion of the fifth metatarsal is offset to the side or skews laterally instead of up and down.\nIf you envision gripping your toes as if you were trying to scrunch a towel or hold a marble under your pinky toe, your toes should flex or grip so that your pinky toe forms a little mountain or inverted letter U with the tip of your toe towards the ground and its knuckle portion joint jutting up.\nWith a curly fifth toe, instead of having an inverted U shape when you try to grip your toe, the toe curls out to the side like a backward letter C so that the tip of your pinky faces the ring finger toe, and the knuckle points out away from your foot rather than straight up.\nUltimately, if one or both of your feet display this adductovarus condition, the joint in the middle of your pinky toe will be prominently pushed to the outer edge of your foot, making your pinky toe rub the shoe on the inside along this hard bone where the toe can be quite sensitive.\nYou can develop a blister on your pinky toe and may experience pain in the toe joint because the joint will not be lined up properly when you extend your toes at push-off while running or walking.\n#3: Poor Shoe Flexibility\nThe construction and materials of the shoe itself can also contribute to pinky toe rubbing in shoes.\nParticularly if the upper knit material is not very flexible or stretchy, the shoe may compress or squeeze your pinky toe even if the fit of the shoe last (or shape of the shoe) is relatively appropriate for your foot size and shape.\nAgain, as with getting running shoes that fit properly, bigger or looser and stretchier isn’t always better.\nIf the depth of the running shoe is too significant for your foot or the\nupper\nis not snug enough against your foot, your pinky toe or foot, in general, can experience “bell clapping “ or pistoning inside the shoe.\nThis is basically where your toes have too much freedom of movement because they are not constrained by the width, height, or length of the shoe at all.\nThis allows the forefoot and toes to flop freely around or clap around the inside of the shoe, like the attached metal piece inside a handbell that causes the inner walls of the bell to make noise.\nThis can lead to excessive rubbing, blisters, or repetitive micro-smashing of the tip or side of your pinky toe along the inner edge, top, or end of your shoe as you run or walk.\n#4: Wearing the Wrong Running Socks\nMany runners make the common mistake of investing time, money, and care into selecting the best running shoes and then assume that any breathable athletic socks will be fine.\nIf you have a seam in your running sock on or near the pinky toe, it can put extra pressure between your toe and the shoe, which can cause skin irritation or friction blisters.\nWhile some runners\ncan\nget away with running in cheap athletic socks, it is almost always worth the investment for runners to buy breathable, moisture-wicking running socks.\nHow to Stop Your Pinky Toe Rubbing In Your Shoes\nUltimately, stopping your pinky toe from rubbing in your shoes depends on the cause.\nStructural issues with your foot may require orthotics or working with a podiatrist or physical therapist.\nFor running socks, we highly recommend\nSmartwool running socks. \nMerino wool is incredibly soft, fights odor, and helps regulate your skin temperature, whether keeping your feet warm in the winter or cool in hot weather.\nBy providing excellent thermoregulation, the friction and sweat buildup in your running shoes is minimized. \nWhat makes Smartwool running socks some of the best running socks is that they use strategic zones of cushioning and offer tons of options so that you can get the exact fit and feel that you want. \nAs mentioned, improper seam placement is also a common cause for pinky toe rubbing or blisters on pinky toes from running shoes. \nAlmost all of the Smartwool Running socks have a seamless toe or use strategic placement of any seams in the socks, so this can cut down on the risk of pinky toe blisters or rubbing of the pinky toe. \nIn terms of shoe fit, an increasing number of running shoes are made with a sock-like knit mesh upper that helps stretch and conform to your foot.\nThis provides enough structure to hold your foot in place without compressing or squishing any of your toes or impeding your freedom for natural toe splay (the spreading of the ball of the foot and the toes) when you weight bear while running or walking.\nThe\noptimal running shoe fit\nwith the upper portion of the shoe is a relatively intimate contact with a soft, stretchy, pliable, and seamless sock liner knit upper that provides gentle guidance to hold your foot in place without tapping down your toes.\nIn a way, the upper mesh or knit material of the shoe is kind of like a seatbelt to help keep your foot in the right position without restricting movement—sort of “set it and forget it.”\nFor proper shoe width, the ball of your foot should not feel like it’s being compressed or squeezed in the shoes. Shoes that are too tight may not only cause pinky toe rubbing but also\nmetatarsalgia\nor\nMorton’s neuroma\n.\nIn terms of proper\nrunning shoe length\n, most experts recommend having at least a thumbnail’s width between your longest toe and the end of the shoe. \nThis may be about 1\/2 to 1 inch or (1.5-2.5 cm) of added length, depending on personal preference, how much your feet tend to swell, and the time of day you usually run.\nYou can learn about how running shoes should fit\nhere\nand how to pick a\ngood pair of running shoes here.","attrs_markdown":"![fbpx](https:\/\/www.facebook.com\/tr?id=499554809105653&ev=PageView&noscript=1)\n\n[![Marathon Handbook](https:\/\/marathonhandbook.com\/wp-content\/uploads\/marathon-handbook-logo.svg)](https:\/\/marathonhandbook.com\/)\n\n⚡ MARA Run App\n\nSign In\n\nSign Up\n\n- [News](https:\/\/marathonhandbook.com\/news\/)\n  - [Latest News](https:\/\/marathonhandbook.com\/news\/)\n  - [Race Coverage](https:\/\/marathonhandbook.com\/news\/race-coverage\/)\n  - 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She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics, as well as a Certified Personal Trainer and running coach for 12 years. [Here's My Full Profile](https:\/\/marathonhandbook.com\/author\/ambersayer\/) [learn about our editorial process](https:\/\/marathonhandbook.com\/editorial-process\/)\nSenior Running Editor\n\nReviewed by [Katelyn Tocci](https:\/\/marathonhandbook.com\/author\/katelyn-tocci\/)\n\n![a smiling marathon runner](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='128'%20height='128'%20viewBox='0%200%20128%20128'%3E%3C\/svg%3E)\n\n[Katelyn Tocci](https:\/\/marathonhandbook.com\/author\/katelyn-tocci\/)\n\nKatelyn Tocci is our Head Coach and Training Editor; 100-mile ultrarunner, RRCA + UESCA Certified Running Coach\n\n[Here's My Full Profile](https:\/\/marathonhandbook.com\/author\/katelyn-tocci\/)\n***\n[learn about our editorial process](https:\/\/marathonhandbook.com\/editorial-process\/)\n\nSave this Article\n\nThere’s nothing quite as frustrating as spending time trying to pick the perfect pair of running shoes by testing a bunch out on the treadmill at the running store, only to find that once you actually wear the shoes, they are not as comfortable as they seemed.\n\n**One of the most common complaints about running shoes not fitting properly is finding that the pinky toe rubs on the inside of the shoe.**\n\nWith significant rubbing of the pinky toe, you might even develop a pinky toe [blister](https:\/\/marathonhandbook.com\/blisters-for-runners\/) from running shoes or just a very painful hotspot.\n\n*So, what causes pinky toe shoe rubbing or pinky toe blisters and running shoes?*\n\nIn this pinky toe rubbing shoe guide, we will discuss why pinky toe [rubs on shoes](https:\/\/marathonhandbook.com\/best-half-marathon-shoes\/), what causes pinky toe blisters running, and how to prevent running shoes hurting pinky toes or pinky toe running shoe pain.\n\n*We will cover:*\n\n- **Why Does My Pinky Toe Hurt Running?**\n- **How to Stop Your Pinky Toe Rubbing In Your Shoes**\n\nLet’s get started\\!\n\n![A blister on a pinky toe.](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C\/svg%3E)\n\n## Why Does My Pinky Toe Hurt Running?\nThere are actually several different causes of pinky toe pain running, not all of which are inherently isolated to issues with running shoe fit or even the pinky toe rubbing shoe walls or getting squished or cramped in the shoes.\n\nFor example, if you are supinating excessively at push off and weight-bearing too much through the pinky toe instead of the big toe, you might have pinky toe pain from running that has nothing to do with your pinky toe rubbing inside your running shoe.\n\nHowever, for the purposes of this guide, we will be focusing on the causes of running shoes hurting pinky toes or pinky toenails while running or walking, not biomechanical issues leading to pinky toe pain running or walking.\n\nLet’s get into the possible causes:\n\n![A runner tying their shoe.](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C\/svg%3E)\n\n### \\#1: Running Shoes Don’t Fit Right\nUltimately, the most common reason for a [pinky toe blister](https:\/\/marathonhandbook.com\/blisters-for-runners\/) from running shoes or shoes rubbing the pinky toe when you run or walk is due to a **poor fit in the forefoot of the running shoe or walking shoe.**\n\nMost people assume that if your pinky toe rubs inside the shoe, the shoe is too tight or narrow in the toe box, but this isn’t always the case.\n\nSeveral shoe fit issues can cause the pinky toe to rub the inner wall of the running shoe or the end of the shoe.\n\n***The shoe can be too short in length, too narrow in the toe box width, or too short\/tight in the height (from the insole to the inner surface of the top mesh upper.***\n\n**Perhaps surprisingly, pinky toe shoe rubbing can also be caused if the running shoe is actually too wide or too big overall.**\n\n![A blister on a pinky toe.](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C\/svg%3E)\n\n### \\#2: Curly Pinky Toe or Tailor’s Bunion\nAside from running shoes not fitting well, there are a couple of structural or anatomical causes of running shoes rubbing pinky-toe skin or running shoes squishing pinky toes.\n\n**If you’re getting a pinky toe blister running or walking, you might have a curly pinky toe, a medical condition adductovarus, or a [pinky toe bunion](https:\/\/marathonhandbook.com\/running-with-bunions\/) (tailor’s bunion).**\n\nThis means that your pinky toe sort of juts out of the side where the “knuckle” in the middle of the pinky toe is.\n\nThe pinky toe, which is known as the fifth toe, has a couple of bones that articulate off of the fifth metatarsal in the foot and form the toe itself.\n\nThe “knuckle“ or joint between the very distal tip of the fifth metatarsal and the base of the fifth metatarsal should point up and down so that your toes flex downward and the bulbous part of the pinky toe joint “tents” straight up towards the ceiling.\n\nHowever, if you have fifth toe adductovarus, or this curly pinky toe, instead of the toe joint pointing up and the tip of your toe curling down towards the ground when you flex your toe, the toe portion of the fifth metatarsal is offset to the side or skews laterally instead of up and down.\n\n![A bandaid on a pinky toe.](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C\/svg%3E)\n\nIf you envision gripping your toes as if you were trying to scrunch a towel or hold a marble under your pinky toe, your toes should flex or grip so that your pinky toe forms a little mountain or inverted letter U with the tip of your toe towards the ground and its knuckle portion joint jutting up.\n\nWith a curly fifth toe, instead of having an inverted U shape when you try to grip your toe, the toe curls out to the side like a backward letter C so that the tip of your pinky faces the ring finger toe, and the knuckle points out away from your foot rather than straight up.\n\n**Ultimately, if one or both of your feet display this adductovarus condition, the joint in the middle of your pinky toe will be prominently pushed to the outer edge of your foot, making your pinky toe rub the shoe on the inside along this hard bone where the toe can be quite sensitive.**\n\nYou can develop a blister on your pinky toe and may experience pain in the toe joint because the joint will not be lined up properly when you extend your toes at push-off while running or walking.\n\n![A runner tying their shoe.](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C\/svg%3E)\n\n### \\#3: Poor Shoe Flexibility\nThe construction and materials of the shoe itself can also contribute to pinky toe rubbing in shoes.\n\n***Particularly if the upper knit material is not very flexible or stretchy, the shoe may compress or squeeze your pinky toe even if the fit of the shoe last (or shape of the shoe) is relatively appropriate for your foot size and shape.***\n\nAgain, as with getting running shoes that fit properly, bigger or looser and stretchier isn’t always better.\n\nIf the depth of the running shoe is too significant for your foot or the [upper](https:\/\/marathonhandbook.com\/running-shoe-terminology\/) is not snug enough against your foot, your pinky toe or foot, in general, can experience “bell clapping “ or pistoning inside the shoe.\n\nThis is basically where your toes have too much freedom of movement because they are not constrained by the width, height, or length of the shoe at all.\n\nThis allows the forefoot and toes to flop freely around or clap around the inside of the shoe, like the attached metal piece inside a handbell that causes the inner walls of the bell to make noise.\n\n**This can lead to excessive rubbing, blisters, or repetitive micro-smashing of the tip or side of your pinky toe along the inner edge, top, or end of your shoe as you run or walk.**\n\n![A close up of a person's shoes and socks.](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C\/svg%3E)\n\n### \\#4: Wearing the Wrong Running Socks\nMany runners make the common mistake of investing time, money, and care into selecting the best running shoes and then assume that any breathable athletic socks will be fine.\n\n***If you have a seam in your running sock on or near the pinky toe, it can put extra pressure between your toe and the shoe, which can cause skin irritation or friction blisters.***\n\nWhile some runners *can* get away with running in cheap athletic socks, it is almost always worth the investment for runners to buy breathable, moisture-wicking running socks.\n\n## How to Stop Your Pinky Toe Rubbing In Your Shoes\nUltimately, stopping your pinky toe from rubbing in your shoes depends on the cause.\n\nStructural issues with your foot may require orthotics or working with a podiatrist or physical therapist.\n\nFor running socks, we highly recommend [Smartwool running socks.](https:\/\/www.smartwool.com\/shop\/womens-running-socks) Merino wool is incredibly soft, fights odor, and helps regulate your skin temperature, whether keeping your feet warm in the winter or cool in hot weather.\n\n![A close up of a person's running shoes.](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C\/svg%3E)\n\n**By providing excellent thermoregulation, the friction and sweat buildup in your running shoes is minimized.**\n\nWhat makes Smartwool running socks some of the best running socks is that they use strategic zones of cushioning and offer tons of options so that you can get the exact fit and feel that you want.\n\nAs mentioned, improper seam placement is also a common cause for pinky toe rubbing or blisters on pinky toes from running shoes.\n\nAlmost all of the Smartwool Running socks have a seamless toe or use strategic placement of any seams in the socks, so this can cut down on the risk of pinky toe blisters or rubbing of the pinky toe.\n\nIn terms of shoe fit, an increasing number of running shoes are made with a sock-like knit mesh upper that helps stretch and conform to your foot.\n\nThis provides enough structure to hold your foot in place without compressing or squishing any of your toes or impeding your freedom for natural toe splay (the spreading of the ball of the foot and the toes) when you weight bear while running or walking.\n\n![A person tying their running shoe.](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C\/svg%3E)\n\nThe [optimal running shoe fit](https:\/\/marathonhandbook.com\/running-shoe-fitting-guide\/) with the upper portion of the shoe is a relatively intimate contact with a soft, stretchy, pliable, and seamless sock liner knit upper that provides gentle guidance to hold your foot in place without tapping down your toes.\n\nIn a way, the upper mesh or knit material of the shoe is kind of like a seatbelt to help keep your foot in the right position without restricting movement—sort of “set it and forget it.”\n\nFor proper shoe width, the ball of your foot should not feel like it’s being compressed or squeezed in the shoes. Shoes that are too tight may not only cause pinky toe rubbing but also [metatarsalgia](https:\/\/www.sciencedirect.com\/science\/article\/pii\/S187705681630189X?via%3Dihub) or [Morton’s neuroma](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7211826\/).\n\n**In terms of proper [running shoe length](https:\/\/marathonhandbook.com\/should-you-buy-running-shoes-a-half-size-bigger\/), most experts recommend having at least a thumbnail’s width between your longest toe and the end of the shoe.**\n\n**This may be about 1\/2 to 1 inch or (1.5-2.5 cm) of added length, depending on personal preference, how much your feet tend to swell, and the time of day you usually run.**\n\nYou can learn about how running shoes should fit [here](https:\/\/marathonhandbook.com\/how-should-running-shoes-fit\/) and how to pick a [good pair of running shoes here.](https:\/\/marathonhandbook.com\/how-to-choose-running-shoes\/)\n\n![A variety of different colored running shoes.](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C\/svg%3E)\n\n### **Running.  In Your Inbox, Daily.**\nJoin the world's biggest running newsletter, and wake up every day to the latest running tips, reviews, and stories.\n\nIt's quick to read, free, and loved by *294,049* *runners and counting*.\n\nBy subscribing you agree to our [Privacy Policy.](https:\/\/marathonhandbook.com\/pinky-toe-rubbing-shoe\/)\n\n### Leave a Comment [Cancel reply](https:\/\/marathonhandbook.com\/pinky-toe-rubbing-shoe\/#respond)\nThis site uses Akismet to reduce spam. [Learn how your comment data is processed.](https:\/\/akismet.com\/privacy\/)\n\n## **Running.  In Your Inbox, Daily.**\nGet your dose of fun and informative running tips, news, hot takes, and shoe reviews: delivered every weekday.\n\nIt's quick to read, free, and read by 294,049 runners.\n\nBy subscribing you agree to with our [Privacy Policy](https:\/\/marathonhandbook.com\/terms-of-use\/).\n\n![](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='720'%20height='220'%20viewBox='0%200%20720%20220'%3E%3C\/svg%3E)\n\n### Recommended\n[![](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1786'%20height='1118'%20viewBox='0%200%201786%201118'%3E%3C\/svg%3E)](https:\/\/marathonhandbook.com\/runners-feet\/)\n\n### [Runner’s Feet: The 5 Most Common Foot Injuries (And How to Prevent Them)](https:\/\/marathonhandbook.com\/runners-feet\/)\n\n[![](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1496'%20height='924'%20viewBox='0%200%201496%20924'%3E%3C\/svg%3E)](https:\/\/marathonhandbook.com\/overtraining\/)\n\n### [Overtraining Syndrome: 8 Warning Signs Every Runner Should Know](https:\/\/marathonhandbook.com\/overtraining\/)\n\n[![](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C\/svg%3E)](https:\/\/marathonhandbook.com\/running-while-sick\/)\n\n### [Running While Sick: When to Run + When to Rest](https:\/\/marathonhandbook.com\/running-while-sick\/)\n\n[![](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C\/svg%3E)](https:\/\/marathonhandbook.com\/runners-stomach\/)\n\n### [Runner’s Stomach Explained: Causes, Cures, And Prevention](https:\/\/marathonhandbook.com\/runners-stomach\/)\n\n[![](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C\/svg%3E)](https:\/\/marathonhandbook.com\/legs-feel-heavy-when-running\/)\n\n### [Legs Feel Heavy When Running? Causes + 8 Fixes](https:\/\/marathonhandbook.com\/legs-feel-heavy-when-running\/)\n\n[![](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C\/svg%3E)](https:\/\/marathonhandbook.com\/why-do-i-struggle-to-breathe-when-running\/)\n\n### [How to Breathe When Running: Causes + Fixes](https:\/\/marathonhandbook.com\/why-do-i-struggle-to-breathe-when-running\/)\n\n[![](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C\/svg%3E)](https:\/\/marathonhandbook.com\/chafing-and-running\/)\n\n### [Running Chafing: How to Prevent It + Best Remedies](https:\/\/marathonhandbook.com\/chafing-and-running\/)\n\n[![](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='1400'%20height='1000'%20viewBox='0%200%201400%201000'%3E%3C\/svg%3E)](https:\/\/marathonhandbook.com\/running-cramps\/)\n\n### [The True Causes Of Running Cramps (And How To Prevent Them)](https:\/\/marathonhandbook.com\/running-cramps\/)\n\n[![](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='724'%20height='455'%20viewBox='0%200%20724%20455'%3E%3C\/svg%3E)](https:\/\/marathonhandbook.com\/doms\/)\n\n### [DOMS Explained: A Runner’s Guide To Delayed-Onset Muscle Soreness](https:\/\/marathonhandbook.com\/doms\/)\n\n[![](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='724'%20height='455'%20viewBox='0%200%20724%20455'%3E%3C\/svg%3E)](https:\/\/marathonhandbook.com\/is-overtraining-actually-just-undereating\/)\n\n### [Is Overtraining Actually Just Undereating? Here’s The Compelling Evidence](https:\/\/marathonhandbook.com\/is-overtraining-actually-just-undereating\/)\n\n[![sayer headshot](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='120'%20height='120'%20viewBox='0%200%20120%20120'%3E%3C\/svg%3E)](https:\/\/marathonhandbook.com\/author\/ambersayer\/)\n\n[Amber Sayer, MS, CPT, CNC](https:\/\/marathonhandbook.com\/author\/ambersayer\/)\n\nSenior Running Editor\n\nAmber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.\n\n[![Marathon Handbook](https:\/\/marathonhandbook.com\/wp-content\/uploads\/marathon-handbook-logo.svg)](https:\/\/marathonhandbook.com\/)\n\nMarathon Handbook was founded in 2016 and is run by an independent team of coaches, runners, and fitness enthusiasts.\n\n- [News](https:\/\/marathonhandbook.com\/news)\n- [Newsletter](https:\/\/marathonhandbook.com\/newsletter\/)\n- [Podcast](https:\/\/marathonhandbook.com\/podcast\/)\n- [Run Training](https:\/\/marathonhandbook.com\/running\/)\n- [Training Plans](https:\/\/marathonhandbook.com\/trainingplans\/trainingplans\/)\n- [Run Calculators](https:\/\/marathonhandbook.com\/calculators\/)\n\n- [About](https:\/\/marathonhandbook.com\/about\/)\n- [Contact](https:\/\/marathonhandbook.com\/contact\/)\n- [Work With Us](https:\/\/marathonhandbook.com\/work-with-us\/)\n- [Editorial Policy](https:\/\/marathonhandbook.com\/editorial-process\/)\n- [Privacy Policy](https:\/\/marathonhandbook.com\/terms-of-use)\n- [Terms of Use](https:\/\/marathonhandbook.com\/terms-of-use)\n\nIncome disclosure: We are reader-supported and earn affiliate commissions when you buy via links on marathonhandbook.com\n\n- [News](https:\/\/marathonhandbook.com\/news\/)\n- [Newsletter](https:\/\/marathonhandbook.com\/newsletter\/)\n- [The MH Podcast](https:\/\/marathonhandbook.com\/podcast\/)\n- Run Training\n  - [Cross Training](https:\/\/marathonhandbook.com\/cross-training-runners\/)\n  - [Get Faster](https:\/\/marathonhandbook.com\/run\/get-faster\/)\n  - [Running Injuries](https:\/\/marathonhandbook.com\/run\/injury\/running-injuries\/)\n  - [Fuelling and Nutrition](https:\/\/marathonhandbook.com\/nutrition\/fuelling-nutrition-for-runners\/)\n  - [Stretching Guides](https:\/\/marathonhandbook.com\/train\/stretching-for-runners\/)\n  - [Motivation Guides](https:\/\/marathonhandbook.com\/motivation\/)\n- Run Training By Distance\n  - [The Mile](https:\/\/marathonhandbook.com\/run\/1-mile\/)\n  - [5K](https:\/\/marathonhandbook.com\/5k\/)\n  - [10K](https:\/\/marathonhandbook.com\/10k\/)\n  - [Half Marathon](https:\/\/marathonhandbook.com\/half-marathon\/)\n  - [Marathon](https:\/\/marathonhandbook.com\/marathon\/)\n  - [Ultramarathon](https:\/\/marathonhandbook.com\/ultramarathon\/)\n  - [Triathlon](https:\/\/marathonhandbook.com\/triathlon\/)\n- Training Plans\n  - [5K Training Plans](https:\/\/marathonhandbook.com\/trainingplans\/5k-training-plans\/)\n  - [10K Training Plans](https:\/\/marathonhandbook.com\/trainingplans\/10k-training-plans-how-to-train-for-a-10k\/)\n  - [Half Marathon Training Plans](https:\/\/marathonhandbook.com\/trainingplans\/half-marathon-training-plans\/)\n  - [Marathon Training Plans](https:\/\/marathonhandbook.com\/trainingplans\/marathon-training-plans\/)\n  - [Ultramarathon Training Plans](https:\/\/marathonhandbook.com\/trainingplans\/ultramarathon-training-plan-library\/)\n  - [Our Approach To Training Plans, Exercise Guides, And Our Recommended Practices](https:\/\/marathonhandbook.com\/fitness-guidelines\/)\n- [Shoes + Gear](https:\/\/marathonhandbook.com\/running-gear-and-shoes\/)\n- For Beginners\n- [Run Long Run Healthy](https:\/\/marathonhandbook.com\/run-long-run-healthy\/)\n- [Tools + Calculators](https:\/\/marathonhandbook.com\/calculators\/)\n- [About](https:\/\/marathonhandbook.com\/about\/)\n\n- [Work With Us](https:\/\/marathonhandbook.com\/work-with-us\/)\n\n[Privacy Policy](https:\/\/marathonhandbook.com\/terms-of-use\/)\n\n[Terms and Conditions](https:\/\/marathonhandbook.com\/terms-of-use\/)\n\n## **Running.  In Your Inbox, Daily.**\nGet your dose of fun and informative running tips, news, hot takes, and shoe reviews: delivered every weekday.\n\nIt's quick to read, free, and read by 294,049 runners.\n\nBy subscribing you agree to with our [Privacy Policy](https:\/\/marathonhandbook.com\/terms-of-use\/).\n\n![](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20width='720'%20height='220'%20viewBox='0%200%20720%20220'%3E%3C\/svg%3E)\n\n## Want To Save This Guide For Later?\nEnter your email and we'll give it over to your inbox.","attrs_readable_markdown":"There’s nothing quite as frustrating as spending time trying to pick the perfect pair of running shoes by testing a bunch out on the treadmill at the running store, only to find that once you actually wear the shoes, they are not as comfortable as they seemed.\n\n**One of the most common complaints about running shoes not fitting properly is finding that the pinky toe rubs on the inside of the shoe.**\n\nWith significant rubbing of the pinky toe, you might even develop a pinky toe [blister](https:\/\/marathonhandbook.com\/blisters-for-runners\/) from running shoes or just a very painful hotspot.\n\n*So, what causes pinky toe shoe rubbing or pinky toe blisters and running shoes?*\n\nIn this pinky toe rubbing shoe guide, we will discuss why pinky toe [rubs on shoes](https:\/\/marathonhandbook.com\/best-half-marathon-shoes\/), what causes pinky toe blisters running, and how to prevent running shoes hurting pinky toes or pinky toe running shoe pain.\n\n*We will cover:*\n\n- **Why Does My Pinky Toe Hurt Running?**\n- **How to Stop Your Pinky Toe Rubbing In Your Shoes**\n\nLet’s get started\\!\n\n![A blister on a pinky toe.](https:\/\/marathonhandbook.com\/wp-content\/uploads\/Pinky-Toe-Rubbing-In-Your-Shoes.jpg)\n\n## Why Does My Pinky Toe Hurt Running?\nThere are actually several different causes of pinky toe pain running, not all of which are inherently isolated to issues with running shoe fit or even the pinky toe rubbing shoe walls or getting squished or cramped in the shoes.\n\nFor example, if you are supinating excessively at push off and weight-bearing too much through the pinky toe instead of the big toe, you might have pinky toe pain from running that has nothing to do with your pinky toe rubbing inside your running shoe.\n\nHowever, for the purposes of this guide, we will be focusing on the causes of running shoes hurting pinky toes or pinky toenails while running or walking, not biomechanical issues leading to pinky toe pain running or walking.\n\nLet’s get into the possible causes:\n\n![A runner tying their shoe.](https:\/\/marathonhandbook.com\/wp-content\/uploads\/Pinky-Toe-Rubbing-In-Your-Shoes-4.jpg)\n\n### \\#1: Running Shoes Don’t Fit Right\nUltimately, the most common reason for a [pinky toe blister](https:\/\/marathonhandbook.com\/blisters-for-runners\/) from running shoes or shoes rubbing the pinky toe when you run or walk is due to a **poor fit in the forefoot of the running shoe or walking shoe.**\n\nMost people assume that if your pinky toe rubs inside the shoe, the shoe is too tight or narrow in the toe box, but this isn’t always the case.\n\nSeveral shoe fit issues can cause the pinky toe to rub the inner wall of the running shoe or the end of the shoe.\n\n***The shoe can be too short in length, too narrow in the toe box width, or too short\/tight in the height (from the insole to the inner surface of the top mesh upper.***\n\n**Perhaps surprisingly, pinky toe shoe rubbing can also be caused if the running shoe is actually too wide or too big overall.**\n\n![A blister on a pinky toe.](https:\/\/marathonhandbook.com\/wp-content\/uploads\/Pinky-Toe-Rubbing-In-Your-Shoes-2.jpg)\n\n### \\#2: Curly Pinky Toe or Tailor’s Bunion\nAside from running shoes not fitting well, there are a couple of structural or anatomical causes of running shoes rubbing pinky-toe skin or running shoes squishing pinky toes.\n\n**If you’re getting a pinky toe blister running or walking, you might have a curly pinky toe, a medical condition adductovarus, or a [pinky toe bunion](https:\/\/marathonhandbook.com\/running-with-bunions\/) (tailor’s bunion).**\n\nThis means that your pinky toe sort of juts out of the side where the “knuckle” in the middle of the pinky toe is.\n\nThe pinky toe, which is known as the fifth toe, has a couple of bones that articulate off of the fifth metatarsal in the foot and form the toe itself.\n\nThe “knuckle“ or joint between the very distal tip of the fifth metatarsal and the base of the fifth metatarsal should point up and down so that your toes flex downward and the bulbous part of the pinky toe joint “tents” straight up towards the ceiling.\n\nHowever, if you have fifth toe adductovarus, or this curly pinky toe, instead of the toe joint pointing up and the tip of your toe curling down towards the ground when you flex your toe, the toe portion of the fifth metatarsal is offset to the side or skews laterally instead of up and down.\n\n![A bandaid on a pinky toe.](https:\/\/marathonhandbook.com\/wp-content\/uploads\/Pinky-Toe-Rubbing-In-Your-Shoes-3.jpg)\n\nIf you envision gripping your toes as if you were trying to scrunch a towel or hold a marble under your pinky toe, your toes should flex or grip so that your pinky toe forms a little mountain or inverted letter U with the tip of your toe towards the ground and its knuckle portion joint jutting up.\n\nWith a curly fifth toe, instead of having an inverted U shape when you try to grip your toe, the toe curls out to the side like a backward letter C so that the tip of your pinky faces the ring finger toe, and the knuckle points out away from your foot rather than straight up.\n\n**Ultimately, if one or both of your feet display this adductovarus condition, the joint in the middle of your pinky toe will be prominently pushed to the outer edge of your foot, making your pinky toe rub the shoe on the inside along this hard bone where the toe can be quite sensitive.**\n\nYou can develop a blister on your pinky toe and may experience pain in the toe joint because the joint will not be lined up properly when you extend your toes at push-off while running or walking.\n\n![A runner tying their shoe.](https:\/\/marathonhandbook.com\/wp-content\/uploads\/Pinky-Toe-Rubbing-In-Your-Shoes-5.jpg)\n\n### \\#3: Poor Shoe Flexibility\nThe construction and materials of the shoe itself can also contribute to pinky toe rubbing in shoes.\n\n***Particularly if the upper knit material is not very flexible or stretchy, the shoe may compress or squeeze your pinky toe even if the fit of the shoe last (or shape of the shoe) is relatively appropriate for your foot size and shape.***\n\nAgain, as with getting running shoes that fit properly, bigger or looser and stretchier isn’t always better.\n\nIf the depth of the running shoe is too significant for your foot or the [upper](https:\/\/marathonhandbook.com\/running-shoe-terminology\/) is not snug enough against your foot, your pinky toe or foot, in general, can experience “bell clapping “ or pistoning inside the shoe.\n\nThis is basically where your toes have too much freedom of movement because they are not constrained by the width, height, or length of the shoe at all.\n\nThis allows the forefoot and toes to flop freely around or clap around the inside of the shoe, like the attached metal piece inside a handbell that causes the inner walls of the bell to make noise.\n\n**This can lead to excessive rubbing, blisters, or repetitive micro-smashing of the tip or side of your pinky toe along the inner edge, top, or end of your shoe as you run or walk.**\n\n![A close up of a person's shoes and socks.](https:\/\/marathonhandbook.com\/wp-content\/uploads\/Pinky-Toe-Rubbing-In-Your-Shoes-6.jpg)\n\n### \\#4: Wearing the Wrong Running Socks\nMany runners make the common mistake of investing time, money, and care into selecting the best running shoes and then assume that any breathable athletic socks will be fine.\n\n***If you have a seam in your running sock on or near the pinky toe, it can put extra pressure between your toe and the shoe, which can cause skin irritation or friction blisters.***\n\nWhile some runners *can* get away with running in cheap athletic socks, it is almost always worth the investment for runners to buy breathable, moisture-wicking running socks.\n\n## How to Stop Your Pinky Toe Rubbing In Your Shoes\nUltimately, stopping your pinky toe from rubbing in your shoes depends on the cause.\n\nStructural issues with your foot may require orthotics or working with a podiatrist or physical therapist.\n\nFor running socks, we highly recommend [Smartwool running socks.](https:\/\/www.smartwool.com\/shop\/womens-running-socks) Merino wool is incredibly soft, fights odor, and helps regulate your skin temperature, whether keeping your feet warm in the winter or cool in hot weather.\n\n![A close up of a person's running shoes.](https:\/\/marathonhandbook.com\/wp-content\/uploads\/Pinky-Toe-Rubbing-In-Your-Shoes-7.jpg)\n\n**By providing excellent thermoregulation, the friction and sweat buildup in your running shoes is minimized.**\n\nWhat makes Smartwool running socks some of the best running socks is that they use strategic zones of cushioning and offer tons of options so that you can get the exact fit and feel that you want.\n\nAs mentioned, improper seam placement is also a common cause for pinky toe rubbing or blisters on pinky toes from running shoes.\n\nAlmost all of the Smartwool Running socks have a seamless toe or use strategic placement of any seams in the socks, so this can cut down on the risk of pinky toe blisters or rubbing of the pinky toe.\n\nIn terms of shoe fit, an increasing number of running shoes are made with a sock-like knit mesh upper that helps stretch and conform to your foot.\n\nThis provides enough structure to hold your foot in place without compressing or squishing any of your toes or impeding your freedom for natural toe splay (the spreading of the ball of the foot and the toes) when you weight bear while running or walking.\n\n![A person tying their running shoe.](https:\/\/marathonhandbook.com\/wp-content\/uploads\/Pinky-Toe-Rubbing-In-Your-Shoes-9.jpg)\n\nThe [optimal running shoe fit](https:\/\/marathonhandbook.com\/running-shoe-fitting-guide\/) with the upper portion of the shoe is a relatively intimate contact with a soft, stretchy, pliable, and seamless sock liner knit upper that provides gentle guidance to hold your foot in place without tapping down your toes.\n\nIn a way, the upper mesh or knit material of the shoe is kind of like a seatbelt to help keep your foot in the right position without restricting movement—sort of “set it and forget it.”\n\nFor proper shoe width, the ball of your foot should not feel like it’s being compressed or squeezed in the shoes. Shoes that are too tight may not only cause pinky toe rubbing but also [metatarsalgia](https:\/\/www.sciencedirect.com\/science\/article\/pii\/S187705681630189X?via%3Dihub) or [Morton’s neuroma](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7211826\/).\n\n**In terms of proper [running shoe length](https:\/\/marathonhandbook.com\/should-you-buy-running-shoes-a-half-size-bigger\/), most experts recommend having at least a thumbnail’s width between your longest toe and the end of the shoe.**\n\n**This may be about 1\/2 to 1 inch or (1.5-2.5 cm) of added length, depending on personal preference, how much your feet tend to swell, and the time of day you usually run.**\n\nYou can learn about how running shoes should fit [here](https:\/\/marathonhandbook.com\/how-should-running-shoes-fit\/) and how to pick a [good pair of running shoes here.](https:\/\/marathonhandbook.com\/how-to-choose-running-shoes\/)\n\n![A variety of different colored running shoes.](https:\/\/marathonhandbook.com\/wp-content\/uploads\/Pinky-Toe-Rubbing-In-Your-Shoes-10.jpg)","meta_canonical":null}

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Meta Title	Pinky Toe Rubbing On Shoe: 8 Fixes That Work
Meta Description	Pinky toe rubbing against your shoe? Try these 8 proven fixes including lacing tricks, toe sleeves, and shoe stretching to stop pain and blisters for good.
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Boilerpipe Text	There’s nothing quite as frustrating as spending time trying to pick the perfect pair of running shoes by testing a bunch out on the treadmill at the running store, only to find that once you actually wear the shoes, they are not as comfortable as they seemed. One of the most common complaints about running shoes not fitting properly is finding that the pinky toe rubs on the inside of the shoe. With significant rubbing of the pinky toe, you might even develop a pinky toe blister from running shoes or just a very painful hotspot. So, what causes pinky toe shoe rubbing or pinky toe blisters and running shoes? In this pinky toe rubbing shoe guide, we will discuss why pinky toe rubs on shoes , what causes pinky toe blisters running, and how to prevent running shoes hurting pinky toes or pinky toe running shoe pain. We will cover: Why Does My Pinky Toe Hurt Running? How to Stop Your Pinky Toe Rubbing In Your Shoes Let’s get started! Why Does My Pinky Toe Hurt Running? There are actually several different causes of pinky toe pain running, not all of which are inherently isolated to issues with running shoe fit or even the pinky toe rubbing shoe walls or getting squished or cramped in the shoes. For example, if you are supinating excessively at push off and weight-bearing too much through the pinky toe instead of the big toe, you might have pinky toe pain from running that has nothing to do with your pinky toe rubbing inside your running shoe. However, for the purposes of this guide, we will be focusing on the causes of running shoes hurting pinky toes or pinky toenails while running or walking, not biomechanical issues leading to pinky toe pain running or walking. Let’s get into the possible causes: #1: Running Shoes Don’t Fit Right Ultimately, the most common reason for a pinky toe blister from running shoes or shoes rubbing the pinky toe when you run or walk is due to a poor fit in the forefoot of the running shoe or walking shoe. Most people assume that if your pinky toe rubs inside the shoe, the shoe is too tight or narrow in the toe box, but this isn’t always the case. Several shoe fit issues can cause the pinky toe to rub the inner wall of the running shoe or the end of the shoe. The shoe can be too short in length, too narrow in the toe box width, or too short/tight in the height (from the insole to the inner surface of the top mesh upper. Perhaps surprisingly, pinky toe shoe rubbing can also be caused if the running shoe is actually too wide or too big overall. #2: Curly Pinky Toe or Tailor’s Bunion Aside from running shoes not fitting well, there are a couple of structural or anatomical causes of running shoes rubbing pinky-toe skin or running shoes squishing pinky toes. If you’re getting a pinky toe blister running or walking, you might have a curly pinky toe, a medical condition adductovarus, or a pinky toe bunion (tailor’s bunion). This means that your pinky toe sort of juts out of the side where the “knuckle” in the middle of the pinky toe is. The pinky toe, which is known as the fifth toe, has a couple of bones that articulate off of the fifth metatarsal in the foot and form the toe itself. The “knuckle“ or joint between the very distal tip of the fifth metatarsal and the base of the fifth metatarsal should point up and down so that your toes flex downward and the bulbous part of the pinky toe joint “tents” straight up towards the ceiling. However, if you have fifth toe adductovarus, or this curly pinky toe, instead of the toe joint pointing up and the tip of your toe curling down towards the ground when you flex your toe, the toe portion of the fifth metatarsal is offset to the side or skews laterally instead of up and down. If you envision gripping your toes as if you were trying to scrunch a towel or hold a marble under your pinky toe, your toes should flex or grip so that your pinky toe forms a little mountain or inverted letter U with the tip of your toe towards the ground and its knuckle portion joint jutting up. With a curly fifth toe, instead of having an inverted U shape when you try to grip your toe, the toe curls out to the side like a backward letter C so that the tip of your pinky faces the ring finger toe, and the knuckle points out away from your foot rather than straight up. Ultimately, if one or both of your feet display this adductovarus condition, the joint in the middle of your pinky toe will be prominently pushed to the outer edge of your foot, making your pinky toe rub the shoe on the inside along this hard bone where the toe can be quite sensitive. You can develop a blister on your pinky toe and may experience pain in the toe joint because the joint will not be lined up properly when you extend your toes at push-off while running or walking. #3: Poor Shoe Flexibility The construction and materials of the shoe itself can also contribute to pinky toe rubbing in shoes. Particularly if the upper knit material is not very flexible or stretchy, the shoe may compress or squeeze your pinky toe even if the fit of the shoe last (or shape of the shoe) is relatively appropriate for your foot size and shape. Again, as with getting running shoes that fit properly, bigger or looser and stretchier isn’t always better. If the depth of the running shoe is too significant for your foot or the upper is not snug enough against your foot, your pinky toe or foot, in general, can experience “bell clapping “ or pistoning inside the shoe. This is basically where your toes have too much freedom of movement because they are not constrained by the width, height, or length of the shoe at all. This allows the forefoot and toes to flop freely around or clap around the inside of the shoe, like the attached metal piece inside a handbell that causes the inner walls of the bell to make noise. This can lead to excessive rubbing, blisters, or repetitive micro-smashing of the tip or side of your pinky toe along the inner edge, top, or end of your shoe as you run or walk. #4: Wearing the Wrong Running Socks Many runners make the common mistake of investing time, money, and care into selecting the best running shoes and then assume that any breathable athletic socks will be fine. If you have a seam in your running sock on or near the pinky toe, it can put extra pressure between your toe and the shoe, which can cause skin irritation or friction blisters. While some runners can get away with running in cheap athletic socks, it is almost always worth the investment for runners to buy breathable, moisture-wicking running socks. How to Stop Your Pinky Toe Rubbing In Your Shoes Ultimately, stopping your pinky toe from rubbing in your shoes depends on the cause. Structural issues with your foot may require orthotics or working with a podiatrist or physical therapist. For running socks, we highly recommend Smartwool running socks. Merino wool is incredibly soft, fights odor, and helps regulate your skin temperature, whether keeping your feet warm in the winter or cool in hot weather. By providing excellent thermoregulation, the friction and sweat buildup in your running shoes is minimized. What makes Smartwool running socks some of the best running socks is that they use strategic zones of cushioning and offer tons of options so that you can get the exact fit and feel that you want. As mentioned, improper seam placement is also a common cause for pinky toe rubbing or blisters on pinky toes from running shoes. Almost all of the Smartwool Running socks have a seamless toe or use strategic placement of any seams in the socks, so this can cut down on the risk of pinky toe blisters or rubbing of the pinky toe. In terms of shoe fit, an increasing number of running shoes are made with a sock-like knit mesh upper that helps stretch and conform to your foot. This provides enough structure to hold your foot in place without compressing or squishing any of your toes or impeding your freedom for natural toe splay (the spreading of the ball of the foot and the toes) when you weight bear while running or walking. The optimal running shoe fit with the upper portion of the shoe is a relatively intimate contact with a soft, stretchy, pliable, and seamless sock liner knit upper that provides gentle guidance to hold your foot in place without tapping down your toes. In a way, the upper mesh or knit material of the shoe is kind of like a seatbelt to help keep your foot in the right position without restricting movement—sort of “set it and forget it.” For proper shoe width, the ball of your foot should not feel like it’s being compressed or squeezed in the shoes. Shoes that are too tight may not only cause pinky toe rubbing but also metatarsalgia or Morton’s neuroma . In terms of proper running shoe length , most experts recommend having at least a thumbnail’s width between your longest toe and the end of the shoe. This may be about 1/2 to 1 inch or (1.5-2.5 cm) of added length, depending on personal preference, how much your feet tend to swell, and the time of day you usually run. You can learn about how running shoes should fit here and how to pick a good pair of running shoes here.
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[Run Training](https://marathonhandbook.com/running/) - [News](https://marathonhandbook.com/news) - [Shoes & Gear](https://marathonhandbook.com/running-gear-and-shoes/) - [Coaching](https://marathonhandbook.com/online-coaching/) [Podcast](https://marathonhandbook.com/podcast/) Newsletter Menu [Run](https://marathonhandbook.com/run/) \> [Running Conditions and Ailments](https://marathonhandbook.com/run/running-conditions-and-ailments/) # Pinky Toe Rubbing on Shoe: 8 Fixes That Work ###### Last Updated: Mar 18, 2026 11:13 am [![sayer headshot](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='80'%20height='80'%20viewBox='0%200%2080%2080'%3E%3C/svg%3E)](https://marathonhandbook.com/author/ambersayer/) ###### [Amber Sayer, MS, CPT, CNC](https://marathonhandbook.com/author/ambersayer/) ![sayer headshot](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='128'%20height='128'%20viewBox='0%200%20128%20128'%3E%3C/svg%3E) [Amber Sayer, MS, CPT, CNC](https://marathonhandbook.com/author/ambersayer/) Amber Sayer is our Senior Running Editor, and a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics, as well as a Certified Personal Trainer and running coach for 12 years. [Here's My Full Profile](https://marathonhandbook.com/author/ambersayer/) [learn about our editorial process](https://marathonhandbook.com/editorial-process/) Senior Running Editor Reviewed by [Katelyn Tocci](https://marathonhandbook.com/author/katelyn-tocci/) ![a smiling marathon runner](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='128'%20height='128'%20viewBox='0%200%20128%20128'%3E%3C/svg%3E) [Katelyn Tocci](https://marathonhandbook.com/author/katelyn-tocci/) Katelyn Tocci is our Head Coach and Training Editor; 100-mile ultrarunner, RRCA + UESCA Certified Running Coach [Here's My Full Profile](https://marathonhandbook.com/author/katelyn-tocci/) * [learn about our editorial process](https://marathonhandbook.com/editorial-process/) Save this Article There’s nothing quite as frustrating as spending time trying to pick the perfect pair of running shoes by testing a bunch out on the treadmill at the running store, only to find that once you actually wear the shoes, they are not as comfortable as they seemed. One of the most common complaints about running shoes not fitting properly is finding that the pinky toe rubs on the inside of the shoe.** With significant rubbing of the pinky toe, you might even develop a pinky toe [blister](https://marathonhandbook.com/blisters-for-runners/) from running shoes or just a very painful hotspot. So, what causes pinky toe shoe rubbing or pinky toe blisters and running shoes? In this pinky toe rubbing shoe guide, we will discuss why pinky toe [rubs on shoes](https://marathonhandbook.com/best-half-marathon-shoes/), what causes pinky toe blisters running, and how to prevent running shoes hurting pinky toes or pinky toe running shoe pain. We will cover: - Why Does My Pinky Toe Hurt Running? - How to Stop Your Pinky Toe Rubbing In Your Shoes Let’s get started\! ![A blister on a pinky toe.](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C/svg%3E) ## Why Does My Pinky Toe Hurt Running? There are actually several different causes of pinky toe pain running, not all of which are inherently isolated to issues with running shoe fit or even the pinky toe rubbing shoe walls or getting squished or cramped in the shoes. For example, if you are supinating excessively at push off and weight-bearing too much through the pinky toe instead of the big toe, you might have pinky toe pain from running that has nothing to do with your pinky toe rubbing inside your running shoe. However, for the purposes of this guide, we will be focusing on the causes of running shoes hurting pinky toes or pinky toenails while running or walking, not biomechanical issues leading to pinky toe pain running or walking. Let’s get into the possible causes: ![A runner tying their shoe.](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C/svg%3E) ### \#1: Running Shoes Don’t Fit Right Ultimately, the most common reason for a [pinky toe blister](https://marathonhandbook.com/blisters-for-runners/) from running shoes or shoes rubbing the pinky toe when you run or walk is due to a poor fit in the forefoot of the running shoe or walking shoe. Most people assume that if your pinky toe rubs inside the shoe, the shoe is too tight or narrow in the toe box, but this isn’t always the case. Several shoe fit issues can cause the pinky toe to rub the inner wall of the running shoe or the end of the shoe. *The shoe can be too short in length, too narrow in the toe box width, or too short/tight in the height (from the insole to the inner surface of the top mesh upper.* Perhaps surprisingly, pinky toe shoe rubbing can also be caused if the running shoe is actually too wide or too big overall. ![A blister on a pinky toe.](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C/svg%3E) ### \#2: Curly Pinky Toe or Tailor’s Bunion Aside from running shoes not fitting well, there are a couple of structural or anatomical causes of running shoes rubbing pinky-toe skin or running shoes squishing pinky toes. If you’re getting a pinky toe blister running or walking, you might have a curly pinky toe, a medical condition adductovarus, or a [pinky toe bunion](https://marathonhandbook.com/running-with-bunions/) (tailor’s bunion). This means that your pinky toe sort of juts out of the side where the “knuckle” in the middle of the pinky toe is. The pinky toe, which is known as the fifth toe, has a couple of bones that articulate off of the fifth metatarsal in the foot and form the toe itself. The “knuckle“ or joint between the very distal tip of the fifth metatarsal and the base of the fifth metatarsal should point up and down so that your toes flex downward and the bulbous part of the pinky toe joint “tents” straight up towards the ceiling. However, if you have fifth toe adductovarus, or this curly pinky toe, instead of the toe joint pointing up and the tip of your toe curling down towards the ground when you flex your toe, the toe portion of the fifth metatarsal is offset to the side or skews laterally instead of up and down. ![A bandaid on a pinky toe.](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C/svg%3E) If you envision gripping your toes as if you were trying to scrunch a towel or hold a marble under your pinky toe, your toes should flex or grip so that your pinky toe forms a little mountain or inverted letter U with the tip of your toe towards the ground and its knuckle portion joint jutting up. With a curly fifth toe, instead of having an inverted U shape when you try to grip your toe, the toe curls out to the side like a backward letter C so that the tip of your pinky faces the ring finger toe, and the knuckle points out away from your foot rather than straight up. Ultimately, if one or both of your feet display this adductovarus condition, the joint in the middle of your pinky toe will be prominently pushed to the outer edge of your foot, making your pinky toe rub the shoe on the inside along this hard bone where the toe can be quite sensitive. You can develop a blister on your pinky toe and may experience pain in the toe joint because the joint will not be lined up properly when you extend your toes at push-off while running or walking. ![A runner tying their shoe.](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C/svg%3E) ### \#3: Poor Shoe Flexibility The construction and materials of the shoe itself can also contribute to pinky toe rubbing in shoes. *Particularly if the upper knit material is not very flexible or stretchy, the shoe may compress or squeeze your pinky toe even if the fit of the shoe last (or shape of the shoe) is relatively appropriate for your foot size and shape.* Again, as with getting running shoes that fit properly, bigger or looser and stretchier isn’t always better. If the depth of the running shoe is too significant for your foot or the [upper](https://marathonhandbook.com/running-shoe-terminology/) is not snug enough against your foot, your pinky toe or foot, in general, can experience “bell clapping “ or pistoning inside the shoe. This is basically where your toes have too much freedom of movement because they are not constrained by the width, height, or length of the shoe at all. This allows the forefoot and toes to flop freely around or clap around the inside of the shoe, like the attached metal piece inside a handbell that causes the inner walls of the bell to make noise. This can lead to excessive rubbing, blisters, or repetitive micro-smashing of the tip or side of your pinky toe along the inner edge, top, or end of your shoe as you run or walk. ![A close up of a person's shoes and socks.](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C/svg%3E) ### \#4: Wearing the Wrong Running Socks Many runners make the common mistake of investing time, money, and care into selecting the best running shoes and then assume that any breathable athletic socks will be fine. *If you have a seam in your running sock on or near the pinky toe, it can put extra pressure between your toe and the shoe, which can cause skin irritation or friction blisters.* While some runners can get away with running in cheap athletic socks, it is almost always worth the investment for runners to buy breathable, moisture-wicking running socks. ## How to Stop Your Pinky Toe Rubbing In Your Shoes Ultimately, stopping your pinky toe from rubbing in your shoes depends on the cause. Structural issues with your foot may require orthotics or working with a podiatrist or physical therapist. For running socks, we highly recommend [Smartwool running socks.](https://www.smartwool.com/shop/womens-running-socks) Merino wool is incredibly soft, fights odor, and helps regulate your skin temperature, whether keeping your feet warm in the winter or cool in hot weather. ![A close up of a person's running shoes.](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C/svg%3E) By providing excellent thermoregulation, the friction and sweat buildup in your running shoes is minimized. What makes Smartwool running socks some of the best running socks is that they use strategic zones of cushioning and offer tons of options so that you can get the exact fit and feel that you want. As mentioned, improper seam placement is also a common cause for pinky toe rubbing or blisters on pinky toes from running shoes. Almost all of the Smartwool Running socks have a seamless toe or use strategic placement of any seams in the socks, so this can cut down on the risk of pinky toe blisters or rubbing of the pinky toe. In terms of shoe fit, an increasing number of running shoes are made with a sock-like knit mesh upper that helps stretch and conform to your foot. This provides enough structure to hold your foot in place without compressing or squishing any of your toes or impeding your freedom for natural toe splay (the spreading of the ball of the foot and the toes) when you weight bear while running or walking. ![A person tying their running shoe.](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C/svg%3E) The [optimal running shoe fit](https://marathonhandbook.com/running-shoe-fitting-guide/) with the upper portion of the shoe is a relatively intimate contact with a soft, stretchy, pliable, and seamless sock liner knit upper that provides gentle guidance to hold your foot in place without tapping down your toes. In a way, the upper mesh or knit material of the shoe is kind of like a seatbelt to help keep your foot in the right position without restricting movement—sort of “set it and forget it.” For proper shoe width, the ball of your foot should not feel like it’s being compressed or squeezed in the shoes. Shoes that are too tight may not only cause pinky toe rubbing but also [metatarsalgia](https://www.sciencedirect.com/science/article/pii/S187705681630189X?via%3Dihub) or [Morton’s neuroma](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7211826/). In terms of proper [running shoe length](https://marathonhandbook.com/should-you-buy-running-shoes-a-half-size-bigger/), most experts recommend having at least a thumbnail’s width between your longest toe and the end of the shoe. This may be about 1/2 to 1 inch or (1.5-2.5 cm) of added length, depending on personal preference, how much your feet tend to swell, and the time of day you usually run. You can learn about how running shoes should fit [here](https://marathonhandbook.com/how-should-running-shoes-fit/) and how to pick a [good pair of running shoes here.](https://marathonhandbook.com/how-to-choose-running-shoes/) ![A variety of different colored running shoes.](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C/svg%3E) ### Running. In Your Inbox, Daily. Join the world's biggest running newsletter, and wake up every day to the latest running tips, reviews, and stories. It's quick to read, free, and loved by 294,049 runners and counting. By subscribing you agree to our [Privacy Policy.](https://marathonhandbook.com/pinky-toe-rubbing-shoe/) ### Leave a Comment [Cancel reply](https://marathonhandbook.com/pinky-toe-rubbing-shoe/#respond) This site uses Akismet to reduce spam. [Learn how your comment data is processed.](https://akismet.com/privacy/) ## Running. In Your Inbox, Daily. Get your dose of fun and informative running tips, news, hot takes, and shoe reviews: delivered every weekday. It's quick to read, free, and read by 294,049 runners. By subscribing you agree to with our [Privacy Policy](https://marathonhandbook.com/terms-of-use/). ![](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='720'%20height='220'%20viewBox='0%200%20720%20220'%3E%3C/svg%3E) ### Recommended [![](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1786'%20height='1118'%20viewBox='0%200%201786%201118'%3E%3C/svg%3E)](https://marathonhandbook.com/runners-feet/) ### [Runner’s Feet: The 5 Most Common Foot Injuries (And How to Prevent Them)](https://marathonhandbook.com/runners-feet/) [![](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1496'%20height='924'%20viewBox='0%200%201496%20924'%3E%3C/svg%3E)](https://marathonhandbook.com/overtraining/) ### [Overtraining Syndrome: 8 Warning Signs Every Runner Should Know](https://marathonhandbook.com/overtraining/) [![](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C/svg%3E)](https://marathonhandbook.com/running-while-sick/) ### [Running While Sick: When to Run + When to Rest](https://marathonhandbook.com/running-while-sick/) [![](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C/svg%3E)](https://marathonhandbook.com/runners-stomach/) ### [Runner’s Stomach Explained: Causes, Cures, And Prevention](https://marathonhandbook.com/runners-stomach/) [![](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C/svg%3E)](https://marathonhandbook.com/legs-feel-heavy-when-running/) ### [Legs Feel Heavy When Running? Causes + 8 Fixes](https://marathonhandbook.com/legs-feel-heavy-when-running/) [![](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C/svg%3E)](https://marathonhandbook.com/why-do-i-struggle-to-breathe-when-running/) ### [How to Breathe When Running: Causes + Fixes](https://marathonhandbook.com/why-do-i-struggle-to-breathe-when-running/) [![](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1300'%20height='817'%20viewBox='0%200%201300%20817'%3E%3C/svg%3E)](https://marathonhandbook.com/chafing-and-running/) ### [Running Chafing: How to Prevent It + Best Remedies](https://marathonhandbook.com/chafing-and-running/) [![](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='1400'%20height='1000'%20viewBox='0%200%201400%201000'%3E%3C/svg%3E)](https://marathonhandbook.com/running-cramps/) ### [The True Causes Of Running Cramps (And How To Prevent Them)](https://marathonhandbook.com/running-cramps/) [![](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='724'%20height='455'%20viewBox='0%200%20724%20455'%3E%3C/svg%3E)](https://marathonhandbook.com/doms/) ### [DOMS Explained: A Runner’s Guide To Delayed-Onset Muscle Soreness](https://marathonhandbook.com/doms/) [![](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='724'%20height='455'%20viewBox='0%200%20724%20455'%3E%3C/svg%3E)](https://marathonhandbook.com/is-overtraining-actually-just-undereating/) ### [Is Overtraining Actually Just Undereating? Here’s The Compelling Evidence](https://marathonhandbook.com/is-overtraining-actually-just-undereating/) [![sayer headshot](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20width='120'%20height='120'%20viewBox='0%200%20120%20120'%3E%3C/svg%3E)](https://marathonhandbook.com/author/ambersayer/) [Amber Sayer, MS, CPT, CNC](https://marathonhandbook.com/author/ambersayer/) Senior Running Editor Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle. 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Readable Markdown	There’s nothing quite as frustrating as spending time trying to pick the perfect pair of running shoes by testing a bunch out on the treadmill at the running store, only to find that once you actually wear the shoes, they are not as comfortable as they seemed. One of the most common complaints about running shoes not fitting properly is finding that the pinky toe rubs on the inside of the shoe. With significant rubbing of the pinky toe, you might even develop a pinky toe [blister](https://marathonhandbook.com/blisters-for-runners/) from running shoes or just a very painful hotspot. So, what causes pinky toe shoe rubbing or pinky toe blisters and running shoes? In this pinky toe rubbing shoe guide, we will discuss why pinky toe [rubs on shoes](https://marathonhandbook.com/best-half-marathon-shoes/), what causes pinky toe blisters running, and how to prevent running shoes hurting pinky toes or pinky toe running shoe pain. We will cover: - Why Does My Pinky Toe Hurt Running? - How to Stop Your Pinky Toe Rubbing In Your Shoes Let’s get started\! ![A blister on a pinky toe.](https://marathonhandbook.com/wp-content/uploads/Pinky-Toe-Rubbing-In-Your-Shoes.jpg) ## Why Does My Pinky Toe Hurt Running? There are actually several different causes of pinky toe pain running, not all of which are inherently isolated to issues with running shoe fit or even the pinky toe rubbing shoe walls or getting squished or cramped in the shoes. For example, if you are supinating excessively at push off and weight-bearing too much through the pinky toe instead of the big toe, you might have pinky toe pain from running that has nothing to do with your pinky toe rubbing inside your running shoe. However, for the purposes of this guide, we will be focusing on the causes of running shoes hurting pinky toes or pinky toenails while running or walking, not biomechanical issues leading to pinky toe pain running or walking. Let’s get into the possible causes: ![A runner tying their shoe.](https://marathonhandbook.com/wp-content/uploads/Pinky-Toe-Rubbing-In-Your-Shoes-4.jpg) ### \#1: Running Shoes Don’t Fit Right Ultimately, the most common reason for a [pinky toe blister](https://marathonhandbook.com/blisters-for-runners/) from running shoes or shoes rubbing the pinky toe when you run or walk is due to a poor fit in the forefoot of the running shoe or walking shoe. Most people assume that if your pinky toe rubs inside the shoe, the shoe is too tight or narrow in the toe box, but this isn’t always the case. Several shoe fit issues can cause the pinky toe to rub the inner wall of the running shoe or the end of the shoe. *The shoe can be too short in length, too narrow in the toe box width, or too short/tight in the height (from the insole to the inner surface of the top mesh upper.* Perhaps surprisingly, pinky toe shoe rubbing can also be caused if the running shoe is actually too wide or too big overall. ![A blister on a pinky toe.](https://marathonhandbook.com/wp-content/uploads/Pinky-Toe-Rubbing-In-Your-Shoes-2.jpg) ### \#2: Curly Pinky Toe or Tailor’s Bunion Aside from running shoes not fitting well, there are a couple of structural or anatomical causes of running shoes rubbing pinky-toe skin or running shoes squishing pinky toes. If you’re getting a pinky toe blister running or walking, you might have a curly pinky toe, a medical condition adductovarus, or a [pinky toe bunion](https://marathonhandbook.com/running-with-bunions/) (tailor’s bunion). This means that your pinky toe sort of juts out of the side where the “knuckle” in the middle of the pinky toe is. The pinky toe, which is known as the fifth toe, has a couple of bones that articulate off of the fifth metatarsal in the foot and form the toe itself. The “knuckle“ or joint between the very distal tip of the fifth metatarsal and the base of the fifth metatarsal should point up and down so that your toes flex downward and the bulbous part of the pinky toe joint “tents” straight up towards the ceiling. However, if you have fifth toe adductovarus, or this curly pinky toe, instead of the toe joint pointing up and the tip of your toe curling down towards the ground when you flex your toe, the toe portion of the fifth metatarsal is offset to the side or skews laterally instead of up and down. ![A bandaid on a pinky toe.](https://marathonhandbook.com/wp-content/uploads/Pinky-Toe-Rubbing-In-Your-Shoes-3.jpg) If you envision gripping your toes as if you were trying to scrunch a towel or hold a marble under your pinky toe, your toes should flex or grip so that your pinky toe forms a little mountain or inverted letter U with the tip of your toe towards the ground and its knuckle portion joint jutting up. With a curly fifth toe, instead of having an inverted U shape when you try to grip your toe, the toe curls out to the side like a backward letter C so that the tip of your pinky faces the ring finger toe, and the knuckle points out away from your foot rather than straight up. Ultimately, if one or both of your feet display this adductovarus condition, the joint in the middle of your pinky toe will be prominently pushed to the outer edge of your foot, making your pinky toe rub the shoe on the inside along this hard bone where the toe can be quite sensitive. You can develop a blister on your pinky toe and may experience pain in the toe joint because the joint will not be lined up properly when you extend your toes at push-off while running or walking. ![A runner tying their shoe.](https://marathonhandbook.com/wp-content/uploads/Pinky-Toe-Rubbing-In-Your-Shoes-5.jpg) ### \#3: Poor Shoe Flexibility The construction and materials of the shoe itself can also contribute to pinky toe rubbing in shoes. *Particularly if the upper knit material is not very flexible or stretchy, the shoe may compress or squeeze your pinky toe even if the fit of the shoe last (or shape of the shoe) is relatively appropriate for your foot size and shape.* Again, as with getting running shoes that fit properly, bigger or looser and stretchier isn’t always better. If the depth of the running shoe is too significant for your foot or the [upper](https://marathonhandbook.com/running-shoe-terminology/) is not snug enough against your foot, your pinky toe or foot, in general, can experience “bell clapping “ or pistoning inside the shoe. This is basically where your toes have too much freedom of movement because they are not constrained by the width, height, or length of the shoe at all. This allows the forefoot and toes to flop freely around or clap around the inside of the shoe, like the attached metal piece inside a handbell that causes the inner walls of the bell to make noise. This can lead to excessive rubbing, blisters, or repetitive micro-smashing of the tip or side of your pinky toe along the inner edge, top, or end of your shoe as you run or walk. ![A close up of a person's shoes and socks.](https://marathonhandbook.com/wp-content/uploads/Pinky-Toe-Rubbing-In-Your-Shoes-6.jpg) ### \#4: Wearing the Wrong Running Socks Many runners make the common mistake of investing time, money, and care into selecting the best running shoes and then assume that any breathable athletic socks will be fine. *If you have a seam in your running sock on or near the pinky toe, it can put extra pressure between your toe and the shoe, which can cause skin irritation or friction blisters.* While some runners can get away with running in cheap athletic socks, it is almost always worth the investment for runners to buy breathable, moisture-wicking running socks. ## How to Stop Your Pinky Toe Rubbing In Your Shoes Ultimately, stopping your pinky toe from rubbing in your shoes depends on the cause. Structural issues with your foot may require orthotics or working with a podiatrist or physical therapist. For running socks, we highly recommend [Smartwool running socks.](https://www.smartwool.com/shop/womens-running-socks) Merino wool is incredibly soft, fights odor, and helps regulate your skin temperature, whether keeping your feet warm in the winter or cool in hot weather. ![A close up of a person's running shoes.](https://marathonhandbook.com/wp-content/uploads/Pinky-Toe-Rubbing-In-Your-Shoes-7.jpg) By providing excellent thermoregulation, the friction and sweat buildup in your running shoes is minimized. What makes Smartwool running socks some of the best running socks is that they use strategic zones of cushioning and offer tons of options so that you can get the exact fit and feel that you want. As mentioned, improper seam placement is also a common cause for pinky toe rubbing or blisters on pinky toes from running shoes. Almost all of the Smartwool Running socks have a seamless toe or use strategic placement of any seams in the socks, so this can cut down on the risk of pinky toe blisters or rubbing of the pinky toe. In terms of shoe fit, an increasing number of running shoes are made with a sock-like knit mesh upper that helps stretch and conform to your foot. This provides enough structure to hold your foot in place without compressing or squishing any of your toes or impeding your freedom for natural toe splay (the spreading of the ball of the foot and the toes) when you weight bear while running or walking. ![A person tying their running shoe.](https://marathonhandbook.com/wp-content/uploads/Pinky-Toe-Rubbing-In-Your-Shoes-9.jpg) The [optimal running shoe fit](https://marathonhandbook.com/running-shoe-fitting-guide/) with the upper portion of the shoe is a relatively intimate contact with a soft, stretchy, pliable, and seamless sock liner knit upper that provides gentle guidance to hold your foot in place without tapping down your toes. In a way, the upper mesh or knit material of the shoe is kind of like a seatbelt to help keep your foot in the right position without restricting movement—sort of “set it and forget it.” For proper shoe width, the ball of your foot should not feel like it’s being compressed or squeezed in the shoes. Shoes that are too tight may not only cause pinky toe rubbing but also [metatarsalgia](https://www.sciencedirect.com/science/article/pii/S187705681630189X?via%3Dihub) or [Morton’s neuroma](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7211826/). In terms of proper [running shoe length](https://marathonhandbook.com/should-you-buy-running-shoes-a-half-size-bigger/), most experts recommend having at least a thumbnail’s width between your longest toe and the end of the shoe. This may be about 1/2 to 1 inch or (1.5-2.5 cm) of added length, depending on personal preference, how much your feet tend to swell, and the time of day you usually run. You can learn about how running shoes should fit [here](https://marathonhandbook.com/how-should-running-shoes-fit/) and how to pick a [good pair of running shoes here.](https://marathonhandbook.com/how-to-choose-running-shoes/) ![A variety of different colored running shoes.](https://marathonhandbook.com/wp-content/uploads/Pinky-Toe-Rubbing-In-Your-Shoes-10.jpg)
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