09/18/2025
Don’t let your worn-out shoe tread sideline you
Your shoes’ soles are a critical tool for injury prevention, cushioning, and grip. If you want to keep your joints happy, regularly check the tread to know when it’s time for a new pair. Often we will see shoes were the top fabric side of the shoe looks to be in good condition only to find the bottom of the sole showing signs of wear.
What to look for:
Bald spots. The clearest sign it’s time for a replacement is when the tread is worn down so much that the bottom of your shoe is completely smooth, especially on the heel or forefoot. Bald spots drastically reduce traction and shock absorption.
Uneven wear. Place your shoes on a flat surface and look at them from eye level. If one shoe leans to the side or if the wear pattern is significantly different from one side to the other, the support is compromised. Uneven wear can indicate an issue with your gait, but in an old shoe, it means the structure is no longer providing balanced stability.
Worn-through midsole. If you’ve worn through the rubber outsole and can see the softer, more cushioned foam midsole beneath it, you are well overdue for new shoes.
No bounce. The foam midsole is responsible for absorbing impact. If your shoes feel flat and no longer have that springy cushioning they once did, it’s a sign the foam is compressed and no longer effective.
The bottom line:
While the common guideline is to replace shoes every 300–500 miles, this can vary based on your weight, how you run, and the surfaces you use. Your body and your tread are the best indicators. If your treads look shot, it’s definitely time for a new pair, before you start feeling new aches and pains in your feet, knees, back or hips.
