You’ve dumped last decade’s duds, tossed the too-tight jeans, bid farewell to unflattering frocks. But a closet cleanout isn’t complete until you’ve given threadbare footwear the boot. “Wearing worn out shoes can affect your gait, cause hip or knee pain or lead to tendonitis or plantar fasciitis. And wearing ones that don’t properly fit can result in corns, neuromas (pinched nerves) or deformities such as hammertoe,” explains Dr. John Marino, a podiatrist with Roper St. Francis Physician Partners Orthopaedics. So don’t drag your feet when it comes to clearing out old and ill-fitting soles.
Kick These Out
Just how many miles you can safely put on your shoes depends on how often you wear each pair. “If you sport the same shoes all day, every day, they may only last three months,” says the doctor. “But if you wear them a little here and there, they can last for years.” So how do you decide which shoes to retire? Dr. Marino recommends following these steps:
-Look: Examine your footwear for any obvious red flags, like holes, loose stitching or a collapsed heel. The heel counter (the part that wraps around the back of the heel) is essential to a shoe’s stability and longevity, so be sure it’s not broken down or crushed.
-Level: If you’ve been leaning on a particular pair for a while, chances are, your loafers are leaning, too. Set the shoe on a flat surface. If it tips to one side because the sole is worn away (an indicator of supination or pronation), say goodbye to that option.
-Feel: Be they pumps or pumped-up kicks, shoes that have started to pinch, rub or hurt are cramping both your toes and your style, so sock ’em. If the foot bed has eroded around the ball of the foot, you could try using a replacement insole.
-Sniff: Odor is a bad omen. Stinky shoes are likely overloaded with bacteria and fungi—one study found the average shoe interior harbors nearly 3,000 units of bacteria—so if you’ve got funky footwear, it’s time for a fresh start.
Big Foot
Sometimes, your shoes may be in fine condition, but they just don’t work for your feet anymore. Take it in stride, says Dr. Marino. “Most people think the size they wore at 25 is the size they’ll be wearing when they’re 45,” but our feet can change with age, weight fluctuation, pregnancy and more. “Feet tend to spread out over the years, so it’s not unusual to go up half a size here or there.”
The podiatrist recommends getting your feet measured (while standing!) by a professional every couple of years. Skip past the big box stores and step into a reputable shoe store that knows their business. (If the associate recognizes that the measuring tool is called a Brannock Device, you’re probably dealing with an expert).
Overall, a “good” fit has proper arch and ankle support, is roomy in the toe box and offers some cushioning but with a stiff(ish) sole.
Good for the Sole
If you really want to put your best foot forward, “recycle your worn-out shoes,” adds Dr. Marino. A quick Google search kicks up a number of shoe retailers, gym chains, online services, clothing bins, and community collection sites where you can responsibly ditch any pair that’s worse for the wear.
On another note if you’re experiencing foot pain, don’t ignore it—take action now to find relief!