Your shoes might look fine on the outside, but are they still supporting your feet the way they should?

Worn-out or poorly structured footwear is one of the most common causes of foot pain, arch strain, heel discomfort and even balance issues. If you’ve been wondering when to replace your shoes, here are 5 simple steps to check the health and fit of your footwear. 

Proper footwear isn’t just about comfort. It plays a critical role in foot health, injury prevention and long-term mobility, especially if you live with diabetes or circulation concerns.

Why Replacing Your Shoes Matters for Foot Health

Over time, shoes lose:

Even if the outer sole looks fine, the internal support may have already broken down. Wearing unsupportive footwear can contribute to:

If you’re unsure how often you should replace your shoes, start with these five tests. Let’s check your shoes!

Step 1: The Push Test (Heel Counter Support)

What to do:
Push the back of your shoe inward at the heel.

What you’re looking for:

The heel counter stabilises your rearfoot when walking. If it bends inward easily, your shoe may no longer be providing adequate support, or it may not have been designed for structured daily wear.

A firm heel counter helps control movement and reduce strain on your soft tissue structures like your tendons and plantar fascia.

Step 2: The Bend Test (Flexibility Where It Counts)

What to do:
Bend the shoe upward at the front.

What you’re looking for:
Your shoe should bend at the ball of the foot, where your toes naturally flex, not through the middle. If the shoe folds in half, it lacks proper midfoot stability and arch support.

Good flexibility in the forefoot:

Poor structure can lead to fatigue and discomfort over time.

Step 3: The Twist Test (Arch Stability)

What to do:
Hold your shoe at both ends and try to twist it.

What you’re looking for:
It should resist twisting through the middle.

If it twists easily, it’s not providing adequate arch stability. This is especially important if you:

Midfoot stability is essential for reducing stress on your foot structures.

Step 4: The Tie Test (Secure Fit)

What you’re looking for:

Your foot should feel firmly secured without slipping forward. Shoes that don’t properly secure your foot force your toes to grip and compensate.

Loose shoes can lead to:

Supportive footwear must hold your foot in place to function properly.

Step 5: The Rule of Thumb (Correct Sizing)

What you’re looking for:
There should be approximately one thumb-width (about 1.5cm) between your longest toe and the front of your shoe.

Important to note, your longest toe is NOT always your big toe.

When walking, your foot slides slightly forward. Without adequate space, your toes absorb repeated pressure, increasing risk of:

If your toes are touching the end of the shoe, it’s time to size up.

A great podiatry tip, if your shoes have a removable insole, take it out of the shoe and stand on top of it. This will allow you to see whether its the right size.

How Often Should You Replace Your Shoes?

Most everyday walking or training shoes should be replaced every 6–12 months, depending on frequency of wear.

Signs you need new shoes include:

If your footwear fails the push, bend or twist test, it’s likely time to replace them.

Footwear and Diabetic Foot Health

If you live with diabetes, choosing supportive footwear becomes even more important.

Worn-out shoes can:

Supportive shoes help distribute pressure evenly and protect vulnerable areas.

You can read more about protecting your feet in our guide to daily diabetic foot care. 

Footwear isn’t the only part of the equation. Moisture-wicking, non-restrictive socks can also reduce friction and improve circulation. Learn more about why our podiatrist designed socks are a necessity, socks that understand your feet’s needs.

Final Thoughts

Your shoes protect and support your feet which are the foundation of your movement.

If you’ve been wondering when to replace your shoes, take five minutes to perform these simple tests. Healthy footwear supports mobility, comfort and long-term foot health.

Protecting your feet today protects your independence tomorrow!