How Often Should You Replace Your Shoes? A Podiatrist Explains

When was the last time you replaced your shoes? If your answer involves high school gym class or the "they still look fine to me" defense—this one's for you. Your feet carry you through thousands of steps each day. Whether you're a casual walker, weekend warrior, or daily runner, your sneakers play a critical role in supporting your joints, absorbing shock, and preventing injuries. Let’s break down how often you really should be replacing them—and why it matters.

The General Rule of Sole

A good rule of thumb: - Replace your sneakers every 300 to 500 miles.

If you're more of a time-tracker and you rotate through 2-3 pairs of shoes then that translates to about:

• 6–12 months for frequent runners or daily walkers

• Every year or so for casual wearers

  
  

For those of us who are using our shoes for work and get in about 10,000 per day (retail, factory) then the shoes can wear out much faster. Ten thousand steps is roughly 5 miles a day, 35 miles per week, 140 miles per month and 420 miles per quarter. If you have a job that requires a lot of walking then changing your shoes every 3-4 months is recommended. Keep in mind: even if your sneakers look okay on the outside, the inside cushioning may be worn out—leaving your feet vulnerable to strain. Similar to how you would not wait until your tires on your car are completely bald before replacing them, you do not want to wait until there are visible signs of ware on your shoe's tread before replacing them.

Signs It’s Time to Replace Your Shoes

1. You’re feeling new aches and pains. Sore heels, shin splints, or achy knees could mean your shoes aren’t absorbing shock like they used to.

2. The tread is worn down. If the bottom looks more like a tire in need of rotation, it's well passed time.

3. They twist too easily. Try twisting your sneaker like a towel. If it bends easily, the support structure is gone.

4. You’ve had them for over a year. Even with light use, materials break down over time. If they’re over 12 months old, they may be past their prime.

Activity-Specific Tips

• Runners: Log your mileage with a running app. Rotate between pairs if you run often.

• Gym-goers: Shoes used for high-impact workouts wear out faster—watch for flattening in the soles.

• Everyday wear: If they’re your daily go-to, keep an eye on heel wear and toe box shape.

Choosing the Right Time to Upgrade

The best time to replace your sneakers? Before your body starts complaining. Preventative care beats injury rehab every time. Not sure what shoe is right for your feet or activity level? Stop by Select Foot and Ankle Specialists —we’re happy to evaluate your gait and help recommend the best footwear to keep you moving pain-free.

Your feet do a lot for you—don’t let tired sneakers hold them back.

📞 Call us today at (832) 743 0508 or click the link to schedule an appointment or consultation. Let’s keep your feet summer-ready all season long!

New shoes