Whether you’re on your feet all day, hitting the gym, or simply going about your daily routine, your shoes play a huge role in your foot health. But most people don’t realize how quickly footwear wears out — or how much worn-out shoes can harm your feet. From heel pain and Achilles tendinitis to knee and back problems, old shoes can be a hidden culprit behind chronic discomfort.

So… how often should you replace your shoes?
The answer depends on how you use them — but the risks of waiting too long are universal.

At Restore Foot & Ankle Specialists, we help patients prevent injury by understanding when their footwear is no longer supporting them properly. Here’s everything you need to know.

Why Replacing Your Shoes Matters

Your shoes provide more than cushioning — they deliver arch support, shock absorption, stability, and even pressure distribution. Over time, these features break down.

Worn-out shoes can lead to:

• Plantar fasciitis

• Tendon pain (Achilles or posterior tibial tendonitis)

• Shin splints

• Stress fractures

• Knee, hip, and lower back pain

• Bunions and hammertoes worsening

• Corns, calluses, and blisters

When the structure of the shoe collapses, your body absorbs more shock than it should, and your gait changes in unhealthy ways.

How Often SHOULD You Replace Your Shoes?

Here are evidence-based guidelines:

Daily Walking Shoes

Replace every 6–12 months
(about 300–500 miles of walking)

Walking compresses midsole foam and wears down tread. Once support fades, the foot starts overworking — especially the arch, heel, and forefoot.

Running and Training Shoes

Replace every 4–6 months
(or 300–500 miles, depending on impact)

The more high-impact the activity, the faster shoes break down. Even if the tread looks fine, the foam inside can lose shock absorption long before it’s visible.

Signs your athletic shoes need replacing:

• Increased foot or shin soreness

• Knee discomfort

• You feel the ground more

• The shoe bends or twists too easily

Work Shoes (Standing All Day)

Replace every 6–12 months
— sooner if you stand on hard surfaces

Healthcare workers, retail workers, teachers, servers, and factory workers often wear out shoes twice as fast due to long hours on unforgiving floors.

You may need new shoes if:

• Your feet ache at the end of every shift

• Your arches feel fatigued

• Your heels start hurting

• Your shoes tilt inward or outward when placed on a flat surface

Sandals and Flats

Replace every 6–12 months if worn daily
These often lack arch support in the first place — so once the sole compresses, they offer little protection from impact.

Signs it’s time to replace them:

• Thinning soles

• Flattened footbed

• Loose straps

• Uneven wear

How to Tell Your Shoes Need Replacing (Even If They Look “Fine”)

Shoes often lose support long before they look damaged. Here’s what to look for:

1. The Midsole is Compressed

Press the foam on the side of the shoe.
If it feels hard, wrinkled, or doesn’t spring back, the support is gone.

2. The Shoes Lean When Placed on a Table

This is a sign of uneven wear, often from overpronation or supination.

3. You See Tread Wear

Smooth areas on the sole = reduced traction and stability.

4. Your Foot Pain Is Increasing

Your body will often tell you long before the shoe does.

5. The Heel Counter Feels Soft

Squeeze the heel area.
It should be firm and supportive — not floppy.

How to Make Your Shoes Last Longer

Even though shoes wear out, you can extend their lifespan:

• Rotate between two pairs of shoes

• Avoid wearing athletic shoes casually

• Keep shoes dry — moisture breaks down materials

• Untie your shoes instead of pulling them off

• Clean dirt and debris from the outsole regularly

A second pair also gives the midsole foam time to decompress between uses.

What Happens If You Don’t Replace Your Shoes?

Ignoring worn shoes increases your risk of:

• Chronic heel pain

• Achilles tendinitis

• Stress fractures

• Neuroma flare-ups

• Arch collapse in adults prone to flat feet

• Poor posture and back pain

• Worsening bunions and hammertoes

• Diabetic foot ulcers in at-risk individuals

For many patients, simply replacing their shoes is one of the fastest, most effective solutions for lingering foot pain.

The Bottom Line

Most people wait way too long to replace their shoes — and their feet pay the price. By choosing supportive footwear and replacing it at the right intervals, you protect your feet, reduce injuries, and improve your overall comfort.

If you’re unsure whether your shoes are contributing to foot pain, bring them to Restore Foot & Ankle Specialists. We’ll evaluate:

• Your gait

• Your wear patterns

• Your foot structure

• Your shoes’ integrity

…and help you find the best footwear for your needs.

Healthy shoes mean healthy feet — and you deserve both. Contact our office today with Dr. Gireesh Reddy or Dr. Sirisha Pokala by calling (469) 573-3427 or by booking an appointment online.