1. Blog Home
  2. Expert Advice
Four Signs That You Need to Replace New Sneakers

Expert Advice

Four Signs That You Need to Replace New Sneakers

Sep 11, 2025

Changing trends aren’t the only reason to update your sneakers. Shoes break down over time, leading to poor performance, foot issues and other health problems. As the fall season approaches, it’s the perfect time to add a fresh pair of sneakers to your rotation. Whether you're heading back to school or just enjoying the cooler weather, a new pair of kicks can offer both style and comfort. If you’re unsure when to replace your sneakers, there are a few key signs to watch for.

Black New Balance

The Mileage Check

Shoes need an upgrade after so many miles, just like a car does. Even if you can’t see it, over time, the midsole cushioning goes flat, the upper mesh starts to fray or stretch and the shock absorption in the sole loses its spring. But knowing when to replace sneakers depends on how you use them:


  • Running shoes should get an upgrade every 300-500 miles, depending on the terrain. 
  • If you’re a walker who’s unsure when to replace your walking sneakers, every 3-6 months is a good rule of thumb. 
  • For athletic shoes like basketball trainers, replace them at the start of a new season, or when wear starts to affect your performance.
  • Casual wear shoes should be replaced annually, or whenever you notice signs of wear and tear. 

To make your shoes last longer, try to stick to smoother or softer terrain for fitness activities and rotate multiple pairs to give them time to breathe.

It also helps to cop high-quality kicks. We recommend the Nike Free Metcon for flexible workout shoes, the Reebok Nano X3 for outdoor use, or the Nike Air Max for the gym.

Nike Pink, Silver, and White Sneakers

Your Tread’s Gone Smooth

The shoes’ treads are critical for maintaining proper balance and foot alignment. Tread wear can lead to issues like foot pain, plantar fasciitis, knee pain, or shin splints. Solid treads also provide proper traction and abrasion resistance, helping you keep your footing on slick surfaces.

Treads are the foundation of your shoe, so when they start to wear, you’re due for an upgrade. In particular, watch for issues like your heels dragging on the ground, smooth or shiny treads, or discoloration in the sole. These are a clear sign your treads are on their last leg.

Multicolor Asics

They’re Hurting Your Body

Foot health affects your entire body. If you’re noticing new aches, pains, or discomfort, worn-out shoes might be the culprit. A shoe's primary job is to provide support and stability, and when that breaks down, it can throw your entire body out of alignment. Worn-out shoes can cause issues all the way up your body, from ankle sprains to chronic back pain.

They can affect your natural gait and stride, putting undue stress on your muscles, joints, and ligaments. So, if you’re wondering when to replace your sneakers, listen to your body. Pay attention to persistent soreness in your feet, ankles, knees, or even your hips and lower back, as these can all be signs that your footwear is no longer providing the necessary support.

Jordan 1 High OG "Baroque Brown" Women's Shoe

Fit Issues: Blisters, Hot Spots, or Shifting

The most obvious sign it's time for new shoes is when they start fitting poorly. Shoes are designed to hold your foot securely in place, and over time, the materials can stretch out, lose their shape, or collapse. If your foot is slipping around inside the shoe, it means the structure is too stretched out and can no longer provide a secure fit. This lack of stability can lead to friction, causing painful blisters and “hot spots” on your feet.

You might also notice a warped or frayed inner heel, which indicates your foot is shifting and rubbing against the back of the shoe. Your sneakers should feel snug but not too tight, offering the healthiest balance for proper support and a natural gait. If you’re constantly readjusting your feet or experiencing discomfort, it’s a clear signal that the shoe's fit has been compromised.

Replace Old Sneakers With a Fresh Pair Today

Ready to retire your tired kicks? Check out Hibbett’s incredible selection of sneakers. Don’t let your health suffer from bad footwear. Get an upgrade in both style and comfort at Hibbett online or in a Hibbett store near you.

Related Categories

Shop the Story

You Might Also Like to Read

Recently Viewed

View All Articles