Health & Wellness Blog

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How Often Should I Replace My Shoes?

A lot of our shoes are used past the expiration date, they become yard shoes then we complain about soreness in our bodies. Overlooking our shoes as a possible issue. Much like cars need a new set of tires after a certain amount of miles, we also need replacements. Using worn tires may decrease safety of the vehicle and diminish traction in crisis conditions. However we are not built as strong as cars, our tissue adapts to the support we are given. After a certain amount of repetitive load is placed on the midsole, it will compress and no longer rebound or absorb shock effectively. This can lead to uneven deformation and potential foot alignment issues, increasing the risk of overuse injuries.

Midsoles should be considered worn out if:

Put Them on Rotation

Wearing the same pair every day leads to faster deterioration. Rotating shoes allows each pair to dry out and regain their shape, reducing moisture-related damage and extending lifespan.

Work Cited:

Furman, Ayne. "How Do I Know When It Is Time To Replace My Athletic Shoes?" American Academy of Podiatric Sports Medicine, Accessed 24 May 2024.

"The Benefits of Two Pairs of Shoes!" Active Feet Ocean Grove, Accessed 24 May 2024.

5 Essential Recommendations After Your Massage Session

We spend one-third of our lives sleeping... hopefully. To ensure we get the best rest possible, we need to invest in proper support. An unsuitable pillow can cause misalignment and strain your cervical spine, leading to neck pain and headaches. I personally use [this pillow] because it supports me in many positions, maintaining the natural curve of my neck whether I'm lying on my side or back. When sleeping on your back, placing pillows under your knees can alleviate pressure from your lower back. I recommend [these pillows]. If you prefer something firmer, a yoga bolster or a massage bolster about 6 to 8 inches in diameter works well. Though they take up more width, I prefer [this option](for reference).

Consider all the daily tasks, sports, and workouts that activate our forearms: computing, gripping, holding, lifting, turning, pulling, pushing, reaching overhead, and more. Repetitive movements and forearm tension can lead to stuck tissues, decreased blood flow, and reduced motion in the fingers, wrists, elbows, and even shoulders. Eventually, this can cause pain. I recommend using [this grip strengthener] to strengthen extension, unlike traditional hand exercise balls that focus on flexion.

For my office workers who can't change their current desk chair or don't want to invest in an ergonomic one, I recommend a balance disk. [This one] is my favorite because it has more air, offering a gentler feel and allowing more room to rotate your hips. This helps keep your torso active, preventing the compression that comes from sitting in a static position. You don't have to use it all day, but it's a cost-effective option for those who can't walk around or use a stand-up desk. Plus, you can use it for several balancing exercises.

Our feet support our entire body from the ground up. If they can't do their job properly, pressure shifts to other structures like the ankles, knees, and hips. Toe spreaders are a simple way to help open up your toes while you're walking around the house. I recommend [these toe spreaders]. If you plan on using toe spreaders with barefoot shoes, I suggest [these].

To actively work on foot and ankle strength, I recommend using a [balance board]. It helps improve proprioception, which is the perception of our body's position and movements in three-dimensional space. In other words, it's your body's ability to sense its location, movements, and actions. Additional benefits of using a balance board include:

- Improved balance and coordination

- Stronger lower leg muscles, especially the peroneals

- Increased motor skills

- Injury prevention, especially for the ankles

- Assistance with injury rehabilitation

- Improved posture

If you want to read more about how our shoes affect our overall posture, click [this link].

Work Cited:

1. Align for Health. "Self Care for Pain." *Align for Health*, May 2015,

2. Elviros. "The Science of Sleep: How Elviros Cervical Pillow Can Transform Your Nightly Rest." *Elviros*,

3. Byfield, Emma. "Balance Board Exercises: 13 Moves for a Full Body Workout." *Healthline*, 30 May 2023,

4. Watsonia Podiatry. "How Is My Hip Pain Connected to My Feet?" *Watsonia Podiatry*, 12 Apr. 2023,,must%20take%20on%20this%20load.