Step Ahead: How Injury Prevention Starts with Your Shoes

High-quality running shoes typically last between 300 and 500 miles. This lifespan is influenced by factors like the runner’s weight, stride, terrain, and the type of shoe itself. As these factors take control, you’ll notice that the midsole cushioning, the part of the shoe that absorbs impact, is the first part to degrade.

While there is no fixed answer as to what could be affecting the lifespan of your running shoes, there are several factors that are known to influence their durability and longevity. They include:

• Running Frequency and Mileage: More frequent running will wear down shoes faster.
• Runner’s Weight: Heavier runners will experience more impact and wear on their shoes.
• Running Style/Stride and Gait: The way a runner lands and moves their foot can affect where and how quickly a shoe wears out.
• Terrain: Running on hard or uneven surfaces can accelerate wear.
• Weather: Wet or humid conditions can damage shoe materials.
• Shoe Type and Quality: Race shoes are generally lighter and less durable than training shoes.
• Storage and Maintenance: Infrequent care such as not cleaning dirt and grime off of the soles or continuing to leave the shoes in a damp, hot space can aid in shortening the shoes lifespan.

We all have a go-to pair of running shoes that’s been through everything, but it’s important to recognize when you need to replace them. Here are a few signs that you should look out for before your shoes take a toll on your feet and body.

• Reduced Cushioning: The midsole feels less soft and responsive.
• Excessive Wear on the Outsole: The rubber sole, shows significant wear or is worn unevenly.
• New Aches and Pains: Experiencing injuries or pains without changes in training volume.
• Loose Upper Stitching: The upper materials are fraying or coming loose.

• Plantar Fasciitis: One of the most common causes of heel pain, often aggravated by poor arch support or shoes with inadequate cushioning.

• Achilles Tendinitis: Tight or unsupportive shoes can strain the Achilles tendon, especially in runners.

• Shin Splints: Often related to overuse, but shoes lacking proper shock absorption can contribute significantly.

• Stress Fractures: Repeated impact without proper footwear support can lead to small fractures, especially in the feet and lower legs.

• Runner’s Knee: Caused by poor alignment, often exacerbated by shoes that don’t support your natural gait.

• Flatfoot: Wearing shoes without sufficient arch support can worsen structural foot problems over time.

• Ankle Instability or Sprains: Shoes without adequate heel counter support can contribute to rolling or twisting of the ankle.

• Rotate Shoes: Use multiple pairs to distribute wear evenly.
• Keep Shoes Clean: Regularly clean your shoes to remove debris that can damage materials.
• Store Properly: Avoid storing shoes in direct sunlight or heat.
• Avoid Non-Running Activities: Wear them only for running to minimize wear

When it comes to the question, “What type of shoe is best?” there’s no single brand or style that works for everyone. The real answer is: the best shoe is the one that offers the right combination of features for your individual needs. Some people claim that certain types of shoes lead to more injuries, but emerging research shows it’s not that one shoe causes more injuries overall. It is that different types of shoes may predispose you to different kinds of injury patterns.

Facing Foot or Ankle Pain When Running? Schedule An Appointment With One of Seaview’s Foot and Ankle Specialists

If you’re experiencing foot or ankle pain while running and suspect your footwear may be part of the problem, our foot and ankle specialists can help evaluate your needs and guide you toward the right support. Schedule an appointment online or visit one of our six New Jersey orthopedic clinics today!

Suggested Reading:

• Staying Active While Recovering From A Sports Injury
• What Non-Surgical Treatment Options Are Available For Sport Injuries?