As has been mentioned several times in various blog posts, your walking shoes are the most critical part of walking equipment assortment. Improper fitting or worn out walking shoes can and do lead to any number of injuries, everything from blisters to stress fractures. So how do you know when it’s time to toss or demote those old shoes and look for something new?

Often times you hear that you should replace your shoes every 2 to 6 months or every 500 mile. But everyone’s walking pattern and style is different so these broad guidelines are not especially informative or helpful. The only way to really get an idea of whether or not to replace your walking shoes is to look carefully at wear patterns on the sole and heal. Here are some things to check.

• Place the shoes on a flat surface and look at it from the heal. It should lay flat. If it leans or there is a gap of more that a 1/8 of an inch between heel and surface, it won’t proved your foot with the proper support and need to be replaced.

• Place the shoes on a flat surface and place downward pressure on the heal and toe. The rock the shoe in toward the instep and back out again. If there is excessive rocking with the downward pressure being applied, it’s time to replace the shoes.

• Push into the shock absorbing pad on the heal and instep. They should be firm and resilient.

• Examine the tread, if worn through or smooth it is time for a replacement

• How do they feel? Are your feet or legs sore? Time for a replacement

• Have wrinkles appeared on the side of or in any indented part of the heel. The shoe will not provide support and should be replaced.

Remember, too, that moisture wears out shoes. A wet shoe cannot stabilize the foot as well as a dry one, and the shoe will stretch out. In addition, wet shoes cannot absorb shock as effectively and will tend to over compress. Rotating pairs so they have a couple of days to dry out before running in them will help. An additional reason to have two pairs of walking sneakers is to have a comparison. By alternating between to sets of shoe, you’ll be able to more easily identify which pair is not giving you proper support and cushion.

One final tip. Take your old shoes along with you when shopping for a new pair. Look for a replacement that has good support and tread in the areas where your old pair shows the most wear.

The age and condition of all your walking equipment is important in keeping you comfortable and injury free while you walk. There’s always the temptation to put off replacing worn out gear but it’s usually a false economy. So always take the time to inspect your walking gear and replace what’s necessary

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