5 Signs It's Time to Replace Your Athletic Shoes

How long have you been wearing your current athletic shoes? If you can’t remember or if it’s been more than a few months, it’s likely time to replace them. 

David E. Bliss, board-certified DPM and sports medicine specialist with Concord Podiatry, explains that taking care of your feet helps you maintain your overall musculoskeletal health. Unlike your feet, shoes wear out. Then they no longer provide proper support for your feet and ankles. 

Old, worn-out athletic shoes can increase instability, placing you at increased risk for a fall, a sprained ankle, plantar fasciitis, or other types of foot pain. How can you tell if it’s time to replace your athletic shoes? The following are five signs that your footwear’s on its last legs.

1. The bounce is gone

When wearing your athletic shoes, your feet should feel cushioned. You don’t feel the impact of hard concrete or asphalt. Foam layers in the shoe act like shock absorbers. 

But after wearing the shoes for a few months, the layers of protection begin to degenerate. Your shoes contain either ethylene vinyl acetate (EVA), polyurethane (PU), or a blend of the two materials, which are designed to cushion your foot. 

With frequent pounding from the weight of your body, the material gradually wears out. The layers of cushioning become thinner and flatter. If you’ve lost the spring in your step, it’s time to spring for a new pair of shoes.

2. The mileage has expired 

Your shoes can only take you so many miles or hours of dance or sports practice. They’re a temporary commodity. The following are guidelines for athletic shoe replacement:

• 300-500 miles of walking or running
• 40-60 hours of sports play
• 40-60 hours of aerobic dance

You may not keep track of the miles you walk or run in your shoes. What if you wear your shoes mainly for sports play? A good rule of thumb is to replace athletic shoes every three to six months, depending on how often you exercise. However, if you run marathons or engage in other strenuous activities, you may need to replace them sooner.

3. Worn and uneven wear on the treads 

How much tread do you have on your athletic shoes? If it’s worn down, you need new shoes. Smooth treads don’t grip surfaces well, increasing your risk for a fall if you become unsteady on your feet. 

Check the heels on your shoes. Is the wear uneven? If there’s a difference of more than 4mm in heel height, your shoes need to be replaced. Uneven heel height on your shoes can cause unstable footing. 

4. Painful feet 

Your feet shouldn’t hurt when you’re running, walking, or performing any sport or hobby. If your feet feel sore when you’re in your athletic shoes, they’ve lost the support you need. 

Wearing worn-out shoes can result in foot pain. It could even cause plantar fasciitis, a condition that leads to heel pain from inflammation in the tissue connecting your toes to your heel. 

5. You start to get blisters

If you wear athletic shoes for too long, you may start to get blisters. Though you might feel chafing as you break in new shoes, you shouldn’t feel chafing that could lead to blisters after your shoes are broken in. 

If you experience foot pain that doesn’t resolve in a couple of days, call Concord Podiatry for an appointment. We’ll schedule an appointment promptly so you can resume your normal activities as quickly as possible.