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Footwear And Running Injury Prevention

Do you have a running injury or pain when you run? Have you looked at the bottom of your shoes lately (or ever) to see how they are wearing and the general condition of them??
Many people love to wear shoes BEYOND their actual lifespan and can end up getting injured as a result. Wearing shoes that are worn out and ready for retirement is a common cause of injury in runners.
Are your shoes helping or hurting you? Take a peek at the bottom, sides and heel of your shoes (both). The condition of your shoes is something you want to keep a close eye on to avoid potential running injuries. Also, the soles of your shoes can give you insight into your running gait. For example, are your shoes wearing symmetrically? Where is the most wear occurring? If you look at your shoes when on a table from behind, do they tilt or appear lopsided?

Here are 6 signs that you need a new pair of runners ASAP.


Shoe tread helps to provide traction when you run, and when the tread wears away in certain spots it can create an imbalance and slightly alter your running gait, causing potential injury. Also note if there are chunks missing in certain parts of the tread, and where the tread is most missing as this can give you insight as to what your feet are doing while you run.


Shock absorbers help your shoes feel “springy” when you run and add cushion. To check for loss of shock absorption, place your shoes on a table and look at them from behind. If one or both appear to tilt or are lopsided, it indicates that the structure of the midsole foam is compromised. This can also lead to potential injury.


3. Or anotherwards, their mileage has been exceeded. The exact amount of miles your shoes can withstand varies with your running style and weight, but this is a very important rule of thumb to follow to avoid potential injuries. Most shoes will last 300-600 miles. Make sure to keep track of your miles with each pair of shoes and replace them accordingly. The cost of a new runner is cheaper than getting sidelined from an injury!


If your shoes get wet, muddy, etc. you need to properly care for them to help them recover their integrity and shape. Make sure to clean off extra mud, take out the liner to dry and allow the shoe to adequately dry before wearing again. Properly caring for your shoes help them to live their best life, and improperly caring for them will accelerate their wear and tear and will shorten their life.


A great way to prevent injury is to rotate between several pairs and styles of shoes. Giving your shoes time to rest in between runs also extends the life of that shoe. Also it is a good idea to properly break in new running shoes before taking them on too long or intense of a run.


You want to look at many factors when you are experiencing pain during or after a run, especially your shoe- wear. There are many reasons a person can feel various pains during and after a run. However, pain is always a symptom of something going wrong in the body, and it is your body’s way of calling out for help and that there is a problem. The first thing you can do after noticing new aches and pains while running is to look at the integrity of your shoes and determine if they are worn out and causing your problem. If they look intact, then it is best to see your local chiropractor or movement specialist to determine what is happening before further injury results.

In summary, just like we have to take good care of our bodies and make sure they are running smoothly (no pun intended), we have to take good care of our shoes and make sure they are helping us and not harming us. It is better to prevent problems and injuries from occurring, and keeping an eye on our shoes is one way to do just that.
Author: Dr. Courtenay Schroeder
Owner & Chiropractor @ ProMotion Chiropractic

Pineville, NC Family Chiropractic Clinic
Helping you move better so you can feel better.

Medical Disclaimer
The information and reference guides in this website are intended solely for informational purposes only to promote consumer understanding and knowledge of various health topics. The contents of this website are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any questions or advice on any exercise, medication, nutrition or supplementation.

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