Jakarta, CNN Indonesia —
Shoes become one of the important things to pay attention to when exercise. Using the wrong shoes can increase the risk of injury.
Shoes that are used continuously for exercise will wear out over time. Worn shoes certainly need to be replaced to avoid injury.
However, it is difficult to determine how long the shoe will enter the wear phase. There are various underlying factors.
But, in general, to quote Huffington Post, experts recommend replacing shoes when they have been used 300-500 miles or about 483-805 kilometers. Generally, this distance is usually covered every 6-8 months. Highly active individuals are even advised to consider changing their shoes every three months.
However, the time range will also depend on the activities carried out. Podiatrist Saylee Tulpule says people who do HIIT a few times a week need to change shoes more often than someone who takes a leisurely 30-minute walk.
“There are many other factors that also need to be considered, such as the material of the shoe, the terrain the runner is traversing, body weight and foot type,” says Tupule.
There are several signs to watch for when shoes start to wear out, such as the following.
1. Too flexible
Running shoes designed for flexibility in the forefoot. However, if the middle and heel start to flex, it’s a sign that you need to change shoes.
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Illustration. Running in shoes that are starting to deteriorate can lead to injury. (morgueFile/fitwalk)- – |
How to know flexibility? Podiatrist Wenjay Sung recommends twisting the shoe as if to squeeze it.
“If shoes feel so easy to twist, then it’s time to change shoes,” said Sung.
2. Excessive wear of the outsole of the shoe
Excess wear of the outsole of shoes is another red flag. This can be a worn tread or even missing in some parts.
“Usually, midsole will be broken before outsole. If you see wear on the leather or even foam on the outside of the shoe, that’s a sign that midsole It’s broken,” says shoe expert Britany Gleaton.
Wearing worn out shoes is certainly at risk of triggering a number of health problems. Sore or sore feet can be a sign of poor quality shoes.
In addition, shoes whose quality has decreased can also trigger tension in the joints, ligaments, muscles, and wrists themselves which can cause pain or injury.
Changing sports shoes regularly can prevent various disorders of the feet. Safety should be the main reason for changing shoes regularly.
(asr)
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