This Is Exactly When You Should Replace Your Weightlifting Shoes to Prevent Injuries, According to a Podiatrist
There are few things as exciting as getting a new pair of shoes to test out at the gym. But over time, your shiny new toys become just another used pair, taking the brunt of heavy lifts and exciting PRs. Still, you may not even realize it until your once-reliable weightlifting shoes are well past their expiration date. Podiatrists say it’s worth being more diligent about replacing your shoes because once the support and cushioning break down, it can increase your risk of foot pain or injury over time.
"In general, gym shoes should be replaced every six to 12 months," says Steven Neufeld, M.D., foot and ankle surgeon at The Centers for Advanced Orthopaedics. "For someone who is at the gym five to seven days a week, I would recommend rotating between two pairs of shoes to extend the life of each one. The foam in the shoes needs time to decompress between sessions."
Since weightlifting shoes are built with rigid, non-compressible soles and elevated heels, a quality pair tends to last longer than standard gym or running shoes. Running shoes, for example, typically need to be replaced every 300 to 500 miles. Shoes used for high-impact training, on the other hand, should be swapped out every six to eight months. But with proper care, a quality pair of lifters can hold up for years.
When Should I Replace My Weightlifting Shoes?
If you're wondering if it's time to replace your weightlifting shoes, pay attention to how the shoe feels. If it no longer feels stable underfoot, for example, it could increase your risk of injuries like ligament tears, strains, or even fractures.
Neufeld pointed out several key signs to watch for to know when it’s time to replace your weightlifting shoes:
- Midsole: Feels compressed or flat, and you noticeably feel less cushioning.
- Outsole: Visibly worn down or uneven. This can cause tilting of your ankle/knee, leading to injuries.
- Upper: Torn, lost shape, or Velcro straps lost grip. A gym shoe is supposed to "lock in" your foot, and a tear or loose strap won't provide the necessary support.
- Upper: Starting to peel away from the sole.
- Heel: Cracked or starting to crack. Fails to safely support the hundreds of pounds being channeled through it.
- The shoe overall does not feel stable. This can lead to injuries such as ligament tears, strains, or even fractures.
Related: New to Lifting? Coaches Say These Are the Best Weightlifting Shoes for Beginners