It’s Not Easy Being In Your Shoes

Have you ever actually spent the day in someone else’s shoes?


Borrowed a friends pair or bought a 2nd hand pair?

Maybe you notice you lean a little or you feel the slope to one side.

Taking a look at the bottom of your shoes could be enlightenment into that IT band tightness, shin splints, ankle stress, knee pain or more.

So, lets talk about why you should walk every day, walking as postural re-alignment, & how often to replace your shoes.

1. Why you should walk everyday.

2. Walking as Postural Re-Alignment.

3. How often should you replace your Shoes.


Yes, everyday.

Have you ever noticed the older population walking, having a morning or an evening walk?

Walking practices the art of what our bodies have evolved over thousands of years to efficiently make us different from the majority of 4 legged creatures on earth. Walking allows us time to unwind and to digest.

Our bodies need the movement. In fact its been roughly calculated that we need 10,000 steps per day which is approximately 5 miles. However most Americans are only getting in around 2,000 steps.

This is one reason fitness trackers have become so popular. 10,000 steps should be your minimum movement for maintaining health. And for many, improving their current level of health.


Walking can be as therapeutic as yoga for finding and creating symmetry on your left and right side.
Many of us walk out of habit and just to get somewhere or to get it over with.
However if you take the time to include it in your day and therapeutic or meditative movement you will see and feel many changes.

Stand tall, hold strong posture, feel deep consistent breathing, step heel-toe roll through the foot, noticing not to put too much weight on the outside of the foot; slow down and notice the balance it takes to walk slow.

Try this one time, and like most you will find you tend to walk on the outside of your feet or toes out…this is a big sign to get new shoes & that you will need to replace often (every 3 months) until this is corrected.


One factor is what I mention above. How you walk will dictate how often to replace.
Another will be your weight. If you are heavier, then your shoes will be imprinted with any imbalances a lot faster. 

3 months. That seems to be the popular answer.
And I know that seems expensive however injuries are far more expensive.

If you are a regular exerciser you might even have 2-3+ more shoes that you use for exercise. And of course this changes it up a little.

Most weight lifting shoes are very flat and will not cause much imprint, however maybe you just replace the inserts every other month. 

Runners and active walkers should check the bottom of their shoes to see trending wear down but may also opt to replace inserts.

If you have padding in your shoe, then replace it often.

However, I truly recommend from much research and learning my own lessons (stress fractures) of frugally waiting too long to replace shoes: Do not go more than 9 months without replacing. 

You feet, knees, hips/back and performance will thank you. 



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