Do You Need New Sport Shoes?

How to tell if you need new sports shoes?

Did you know that exercising in old or worn out shoes can lead to an increase in injuries. Over time running shoes lose stability and shock absorption. When this happens the stress to the feet and legs increases dramatically. Over time such added stress can lead to an overuse injury. So save yourself the pain, the trip to the physio and time off exercising for recovery and adopt our simple prevention strategy: replace your running / training shoes when they wear out.

What is the most important part of the shoe?

In my opinion it is the Midsole Layer of a Shoe, as this is the part of the shoe which provides the cushioning and stability. This area usually wears out before the outsole shows major signs of wear. When a midsole wears out the shoe looses functional stability. It is this loss of stability and cushioning that leads to increased stress and increased injury risk.

Top 6 Tips for Looking after your shoes.

1) Track your mileage
It is recommended that you replace running shoes between 800 - 1000 kilometres depending on your running style, body weight, and the surface on which you run. For general gym use this is generally about 100 hours of use. Lighter runners can get closer to the upper end of the recommendation while heavier runners are harder on shoes and should consider replacement shoes more frequently.So for runners who log 25 km’s per week, replace your shoes every ten months.

2) Look for wear on the sole
You can check for signs of wear on the sole by placing your old shoes on a table and looking at them from behind. If the soles are worn and leaning to one side, the midsole cushioning is probably worn as well.

3) Look for Midsole Wear
A shoe's midsole cushioning may be worn out long before the tread shows signs of wear. Because the bottom and tread of the shoe may look fine, identifying when the cushioning is shot isn't easy to do. Here are some tips for identifying midsole wear:

• First, pay attention to how you feel. As your shoes begin to give out, you may begin to get some aches or pains in your bones and joints. You may also notice slight muscle fatigue, new tightness, or possible shin splints.
• Look for creasing of the midsole material in areas of high load (under the heel or the ball of the foot). A worn out midsole will have wrinkles and creases there.
• Try to twist the shoe. A worn out midsole will allow the shoe to twist more easily than a new shoe.
• Try on a new pair of the model that you are currently wearing. Compare this to your current shoes. If the cushioning in your shoes feels dead in comparison, it probably is.

4) Consider Rotating Shoes
If you run or work out frequently it's a good idea to have more than one pair of shoes. Think about buying two pair at a time (or buying a second pair about midway through the life of your first). This will help increase the life of your shoe on average by three times. Each time you exercise in your shoes, the cushioning flattens a little. This then can generally take approx 8 to 10 hours to reform to its original shape. So if you walk in the morning, then hit the gym at lunch then the shoes don’t get enough time to go back to their original shape and can wear down quicker.

5) Get a running and shoe assessment
If you are worried about your shoe, bring it to me at Footpoint. Shoe Clinic for a free shoe assessment. My team and I are able to assess the performance of a shoe in a number of different ways. With our unique t-r-a-c system this allows us to test the performance of your shoes to ensure they are doing the best job for you and keeping you at your peak.

6) Ask your trainer
If you are experiencing any aches or pains, it is important to discuss this with you trainer as they may make recommendations, which can be factored into your training.

Finally, if you do get new shoes and are wondering what do to with the old ones. Bring them to us and we will send them across to Africa for you. Although you might need a new pair, if they are in good condition we are able to ensure they don’t end up as land fill.

Written by Andrew Taylor, Footpoint Shoe Clinic.

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