You do a lot in a day. You walk the dog, run errands, chase after kids and care for your family. But when your shoes aren’t pulling their weight, your feet, and the rest of your body, pay the price.
When shoes stop doing their job of supporting, cushioning and protecting your feet, they can lead to sore feet, aching joints, poor posture and even injuries.
We spoke with Austin Matthews, DPM, a podiatrist with Banner Health, about seven common signs your shoes need replacing and tips for picking your next pair.
Why wearing shoes matters
Shoes aren’t just something you slip on and forget about. They help you move more freely through the world.
A good pair of shoes supports your feet, absorbs shock and helps your whole body move in better alignment. When your shoes are doing their job well, you can walk, stand and stay active without pain. But when they don’t, the effects can travel to your knees, hips and back.
Still, many of us choose style over support. And it’s easy to do, especially when a pair looks great or feels just fine. But fashion-forward footwear that lacks support can cause strain over time, even if you don’t feel it right away.
“Some people get by wearing terrible shoes and have no problems,” Dr. Matthews said. “Most of us will notice pain when wearing worn-out shoes. A good shoe will help provide what your foot needs to function pain-free. If that is missing, you might have pain or difficulty walking.”
Whether rushing between school drop-off or grocery lines, your shoes should help you feel supported, not sore.
7 signs it’s time to replace your shoes
You don’t have to be a marathon runner or a track star to wear out your shoes. Everyday activities like walking, working on your feet or chasing kids add up.
Here are common signs your shoes are past their prime:
1. Your shoes lack a sole
Take a look at the bottom of your shoes. Are the treads smooth or uneven? If the sole is worn flat in places – or worse, you see holes – the shoes can no longer protect your foot from the ground.
2. The cushioning feels flat
When shoes are new, they feel bouncy and supportive. Over time, the padding inside compresses and stops absorbing shock. If your feet feel sore after wearing your shoes, it could mean the cushioning is worn out.
3. They bend easily in the middle
Try to bend your shoe in half, toe to heel. It should flex slightly at the ball of the foot but stay firm through the arch. If it folds easily in half, that’s a red flag. It means the shoe no longer gives your foot the support it needs.
4. You notice new aches and pains
Are your heels hurting? Are your knees or hips sore after a normal day?
“Worn-out shoes can also cause pain and soreness. That is a good indicator that it is time to replace shoes,” Dr. Matthews said.
5. You’ve had them for a while and/or wear them a lot
If you walk a lot, work on your feet or exercise regularly, your shoes will wear out faster.
“Recommendations for replacing running shoes range from 300 to 500 miles or around six to eight months,” Dr. Matthews said. “For those who are active but not running or tracking their mileage, look for significant or uneven wear of the outer sole, an inner sole that feels mushy or compressed or a shoe that bends easily through the middle.”
6. They feel different, even if they look fine
People often say, “But they look fine.” Looks can be deceiving. A shoe might still look good on the outside but may be falling apart inside.
“The important parts of a shoe, such as the midsole, heel counter or outer sole, may not always be prominent but are often the first parts to wear out,” Dr. Matthews said. “You should focus more on how your feet feel in a pair of shoes instead of how your feet look in a pair of shoes.”
7. They’ve lost their shape
If your shoes are leaning to one side or feel stretched out, they’re no longer offering good support. Shoes should cradle your feet and not slouch around them.
What to look for in a new pair of shoes
When it’s time to buy new footwear, focus on fit and function, not just fashion. A good pair should match your foot type and activity level.
“We often broadly put people into three foot types: flat feet (or low arch), normal arch or high arch,” Dr. Matthews said.
Here’s what he recommends for each type:
- Flat feet or low arch: Look for shoes labeled stability or motion control to help support your feet.
- Normal arch: Choose a neutral shoe or one with a mix of control and cushioning.
- High arch: Opt for cushioned shoes with more flexibility to absorb shock.
“Many shoe companies will advertise their shoes as stability, neutral or cushioned, and knowing your foot type can give you a good start to your search,” Dr. Matthews said.
Need help figuring out your foot type?
Try the “wet test” at home:
- Wet the bottom of your feet
- Step on a piece of paper
- Look at the shape of the footprint
- A flat foot will show almost the entire foot.
- A high arch will show only the heel and ball with a narrow band in between.
How to make your shoes last longer
You can’t make shoes last forever, but you can take steps to get the most out of them.
- Rotate your shoes: Avoid wearing the same pair every day. Letting them rest between wears helps the cushioning bounce back.
- Keep them clean and dry: Moisture breaks down materials faster. If your shoes get wet, remove the insoles and let them air dry.
- Use them for their purpose: Running shoes are built for high impact and walking shoes aren’t made for sports. Choose the correct shoe for the activity.
When should I see a podiatrist?
Sometimes, even good shoes aren’t enough.
“I would encourage someone to see a podiatrist if they aren’t sure what type of shoes is right for them or if they have pain that isn’t improving with good shoes,” Dr. Matthews said. “Foot pain isn’t normal. There are often simple things we can do or recommend that can make a big difference in how your feet feel.”
This is especially true if you:
- Have had foot injuries or surgery
- Have diabetes or circulation issues
- Experience frequent foot or ankle pain
The bottom line
Your shoes are more than a fashion statement. They’re a foundation for your health. Worn-out or poorly fitted shoes can sneak up on you, leading to pain and injury. But you don’t have to live with sore feet.
Listen to your body. Trust what your feet are telling you. And when it’s time, invest in a new pair that supports your steps, so you can keep showing up for the people who count on you.
Find a Banner Health podiatrist near you or check out the American Podiatric Medical Association’s list of recommended shoes.
