How to Stretch Rock Climbing Shoes

Co-authored by Erika Noble and Danielle Blinka, MA, MPA

Last Updated: February 8, 2023

Rock climbing shoes are often sized so they're a size or two too small, in order to best grip the rock. However, if your shoes are too tight, it may be difficult or even painful to climb in them. While you can't stretch the rubber sole of your shoes, you can stretch out the upper portion to make it more comfortable for your foot. Before you try to stretch your shoes, remove any tags or stickers that remain on the shoes from when you purchased them. For a quick solution, heat your shoes with a hair dryer to get a slight stretch. Alternatively, freeze your shoes for a moderate, even stretch. To stretch your shoes a lot, get them wet in a hot shower.

Method 1

Method 1 of 3:

Using a Hair Dryer for Quick Results

1
Stuff your shoes with several pairs of socks. For best results, roll the socks into tight balls before filling the toes of your shoes. Then, maintain pressure as you continue stuffing socks into your shoe, until your entire shoe is full. Pack the socks down as tightly as possible to help the shoe stretch.^{[1]
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- Try not to leave any room in the shoe. The more tightly you pack the socks, the more your shoe will stretch.
Tip: Using a hair dryer won't stretch your shoes as much as your freezer, but it's a faster method that you can use to get results in less than 30 minutes.
2
Heat your shoes for about 1 minute using the medium setting on a hair dryer. Hold the hair dryer about 6 inches (15 cm) above your shoe. As you heat the shoe, move the hair dryer continuously back and forth over the shoe to heat it evenly. Turn off your hair dryer after 1 minute, then check that the shoe is warm.^{[2]
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- If the shoe feels cool, try heating it up for another 30 seconds to 1 minute. Then, check it again.
- Although the hair dryer shouldn't damage your shoes, avoid using a high heat to be safe.
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3
Add more socks to the shoes while they're still warm. The heat will have expanded your shoe material slightly, so take the time to push the socks down into the shoe as far as they will go. Then, insert additional socks into the shoe. Pack them down as tightly as you can to help the shoe stretch.^{[3]
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- The heat should cause the shoe to expand a little and get flexible, which will allow you to add more socks.
Variation: You may also want to use your fingers to push and manipulate the fabric to help it stretch.
4
Let the shoes cool down with the socks inside, then check the fit. The socks act as a mold for the shoe to help stretch it out. Leave the socks in place until the shoes feel cool to the touch. Then, take the socks out and check the fit to see if your shoes feel more comfortable.^{[4]
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- Check the fit by walking around and wiggling your toes.
- If your shoes are still too tight, you can try stretching them more. However, it may be best to try freezing or soaking them, which will provide a better stretch.
EXPERT TIP

Erika Noble
PCIA Certified Rock Climbing Instructor
Erika Noble graduated from Stanford University with a BS in Management Science & Engineering. After competing in collegiate rock climbing competitions as part of the Stanford Rock Climbing team, Erika worked as a Rock Climbing Instructor in Lake Tahoe. She continues to boulder and climb throughout California and the Southwest.

Erika Noble
PCIA Certified Rock Climbing Instructor

Try climbing in them for brief spurts of time, around 30 minutes. Erika Noble, rock climbing instructor, tells us: "I usually stretch out my climbing shoes naturally by rotating them in with my old shoes. When my old climbing shoes are starting to wear out, I'll alternate between the old and new shoes, wearing the new shoes for about 30 minutes for a few sessions before switching over to the new shoes entirely."

Method 2

Method 2 of 3:

Freezing the Shoes for a Slight Stretch

1
Fill 2 plastic sandwich bags with enough water to fill your shoes. Get 2 plastic sandwich bags that have zipper seals. Add enough tap water to the bags to completely fill up the inside of your shoes. Then, remove the excess air from each bag before you seal them.^{[5]
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- Don't leave a lot of extra space between the bag and the sides of your shoe. The water must fill your shoes completely to stretch them.
Tip: This method works because water expands as it freezes. If the bag of water completely fills your shoes while it's at room temperature, it will force the shoe to stretch as the water freezes and expands.
2
Insert the bags of water into the shoes, tightly seal them, and lace your shoes up. Make sure the bags are deep enough that they fill the toe cavity. Then, lace your shoe around the bag of water. Once you're done, the bag should be securely in your shoe, like your foot would.^{[6]
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- Use your finger to check for gaps between the bag of water and the side of the shoe. If the bag doesn't fill the shoe, you may want to add more water or possibly a second bag of water.
3
Place your shoes in the freezer for at least 8 hours. If you can, place your shoes on the top shelf so they get colder faster. Then, leave them in for at least 8 hours, or overnight.^{[7]
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- Make sure to remove your shoes after 12 hours so you don't damage them.
4
Take your shoes out of the freezer, and let them dry for 30 minutes. Though you can try to wiggle the bags of ice out as soon as you remove your shoes, the water will likely be frozen solid. Giving your shoes about 30 minutes to dry will make it easier to remove the bags. However, try not to leave them much longer than that, since the condensation may wet your shoes.^{[8]
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- Your thawing shoes may leave a slight puddle, so lay a plastic bag down before letting them thaw, or thaw them in the sink for easy cleanup.
5
Remove the water bags after 30 minutes. The bags of water should be easier to remove at this point. Wiggle them out carefully, then pour the water down the drain and discard or wash the bags.
6
Let your shoes thaw before putting them on. It will probably take a few hours for your shoes to thaw. Wait until your shoes feel warm before putting them on your feet, then check the fit.^{[9]
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- Walk around and wiggle your toes to see if you like the fit.

Method 3

Method 3 of 3:

Soaking Your Shoes for a Big Stretch

1
Slide on your shoes and lace them up. Pull on a pair of socks to add a little padding inside the shoe, which will help stretch them. Then, put on your shoes exactly as you would for climbing, lacing them all the way up.^{[10]
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- Wearing a thicker pair of socks might help you stretch out your shoes more because they will take up more space inside your shoe.
2
Turn the shower on as hot as you can stand it. Warm water will ensure that the fabric expands as much as possible, so wait a few minutes for the water to warm up before soaking your shoes.^{[11]
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- Hot water can scald your skin, so be very careful.
3
Put your feet under the water until your shoes are soaked. It doesn't matter if the rest of your body gets wet, so you don't have to get under the stream of water if you don't want to. Hold your feet under the water for about 1-2 minutes, and make sure to move around so every area of your shoe gets wet.^{[12]
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- You should feel the water inside your shoes, soaking through your socks.
- Keep in mind that the dye from your shoes may run when the shoes get wet. This shouldn't be a cause for concern.
4
Walk around and wiggle your toes to help stretch the shoes. The longer you keep your shoes on – and the more you wiggle your toes – the better! Wearing your shoes, and moving your feet, are the best way to stretch the fabric out.^{[13]
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- Be very careful as you walk around in your wet shoes because it's easy to slip. Try to walk on a towel or rug so that you aren't stepping into puddles.
5
Climb in your shoes while they're still damp, if possible. The best way to make sure your shoes mold to your feet is to climb in them. However, make sure you're extra careful, and choose an easy climb, since your shoes may be slightly slippery and uncomfortable.^{[14]
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- If you typically climb indoors, confirm with the gym that you can climb in wet shoes before attempting to do so. It might also help to bring a towel so you can dry the wall after you're done.
- Climbing in damp shoes won't feel as comfortable as using dry shoes, but it will help stretch your shoes out quickly.
6
Remove your shoes, then stuff them with newspaper as they dry. Pack the newspaper tightly in the toe cavity, then fill the rest of your shoes with the remaining newspaper. This will prevent your shoes from shrinking back up as they dry.^{[15]
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- As another option, you could use paper towels, washcloths, or socks to stuff your shoes.
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Let your shoes dry for 24-48 hours or until they're fully dry. Place your shoes in the sink or on a waterproof surface, and leave them for at least 24 hours. Once they're no longer damp, try them on to see if they fit!^{[16]
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Warning: Don't dry your shoes in the dryer, as this may cause them to shrink back up.

Warnings

You likely won't be able to return your shoes after you've tried to stretch them. Most stores won't take shoes back if they show any type of wear.

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Make sure you remove any stickers before you try to stretch your shoes. If a sticker gets stuck on the bottom of your shoes, it may create a hazard while you're climbing, as your sole won't have the right kind of grip in that spot.

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