The Science Behind Replacing Walking Shoes for Optimal Comfort

For individuals who enjoy walking for exercise and health, can knowing when to replace walking shoes help protect their feet and prevent musculoskeletal injuries?

Replacing Walking Shoes

The best walking shoes must be replaced to ensure musculoskeletal health and prevent injuries. Wearing worn-out shoes during prolonged standing, distance walking or running, and high-impact workouts can exacerbate lower back stiffness, soreness, and pain. Comfortable walking shoes offer substantial support and superior cushioning, working to alleviate discomfort and prevent injury. However, they break down cushioning and support with each step. When an individual walks or runs 500 miles, most athletic shoes are ready for replacement and should be recycled or saved for non-exercise purposes.

500-Miles

Most athletic shoes are built to last 350 to 500 miles. (Cook, S. D., Kester, M. A., and Brunet, M. E. 1985) Walkers’ feet don’t impact their feet as hard as runners’, but individuals are unlikely to feel support and cushioning past 500 miles. Weight is also a factor; the more an individual weighs, the faster their shoes wear down.

• It is recommended that individuals who walk 30 minutes daily or an average of three to four hours a week replace their shoes every six months.
• Individuals who walk 60 minutes daily or seven hours weekly replace their shoes every three months.
• Replace walking shoes every three to six months or every 500 miles.

Shoe Wear

When athletic shoes are glued together, they start to wear from the factory to the stores as the adhesive dries out. The air pockets in the cushioning slowly begin to dissipate. Walking shoes are often on sale when old models are discontinued and may already be over a year old. To get the longest life, buy the current model and ask staff how long they have been on the shelf.

Shoe Care

Shoes can last longer by following a few guidelines:

Use walking Shoes only for Walking Exercise

• It is recommended not to wear them for daily use.
• Use them only for walking.
• Wearing them all day exposes them to foot moisture and bacteria, breaking them down faster.

Air Out Shoes Between Uses

• Store walking shoes where they are exposed to air so they can dry out completely between uses.
• Keeping them in a gym bag won’t allow them to breathe.

Wash Shoes and Air Dry

• When washing walking shoes, use gentle soap and cold water to prevent the glue from breaking down.
• Always air dry rather than placing them in a dryer.
• Avoid heat, as this will contribute to faster glue breakdown.

Replace the Insoles

• Individuals who prefer custom insoles should replace them each time shoes are replaced.
• However, changing the insole is not a substitute for replacing the shoe.
• Cushioning insoles do not provide the same support.
• A new insole will not fix a broken-down walking shoe.

Rotate Walking Shoes

Alternate walking shoes every one to two months. The feet sense the difference when the older pair begins to break down. For individuals who walk one or more times daily, alternating shoes allow each pair to dry out fully between uses. Having two pairs of walking shoes to alternate will keep you from replacing them more frequently.

Signs It’s Time

Many wait until their shoes look worn out, with holes and torn laces, before considering replacing them. Here are a few guidelines for when to replace walking shoes:

Worn Tread

• Many of today’s walking shoes change color through the sole to alert the individual.
• If green turns to pink or some other combination, it’s time to replace the shoes.

Overpronation or Supination

• This can lead to the heel of the shoe being worn down on one side more than the other.
• This can affect your gait, making it important to replace your walking shoe.

Wrinkles On The Side or Bottom Of The Sole

• The breakdown of support and cushioning can cause this.

Weak Ankle Support

• This is usually from the uppers being broken down around the ankle.

Wear Patterns

Where and how the soles and heels of walking shoes are worn can tell a foot and shoe professional which shoes the individual should wear. It is recommended that used shoes be taken to the shoe store. They can indicate overpronation, a neutral gait, or supination.

Risks

The risks of wearing worn-out walking shoes include:

• Lack of cushioning and support can lead to foot, knee, or leg pain.
• Injuries include plantar fasciitis and iliotibial band syndrome. (Rethnam, U., and Makwana, N. 2011)
• Individuals who notice new soreness and aches may indicate that the shoes need replacing.

Recycling

Keeping one or two pairs of used walking shoes is great for household chores. They can also be recycled or donated. Recycled walking shoes are used to make playground and track surfaces. Look for a shoe bin at a community recycling center or athletic shoe store. Shoes in decent condition can be donated to charity clothing centers.

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References

Cook, S. D., Kester, M. A., & Brunet, M. E. (1985). Shock absorption characteristics of running shoes. The American journal of sports medicine, 13(4), 248–253. doi.org/10.1177/036354658501300406

Rethnam, U., & Makwana, N. (2011). Are old running shoes detrimental to your feet? A pedobarographic study. BMC research notes, 4, 307. doi.org/10.1186/1756-0500-4-307