Choose the right shoes for spring training

Spring is right around the corner, and many people are pounding the pavement hoping to get bathing-suit ready. As you rev up your fitness routine, here's something you should keep in mind: Your shoes won't last forever! Older shoes may look fine on the outside but be completely worn on the inside. And continuing to exercise in worn-out footwear can lead to conditions including tendonitis, stress fractures, shin splints and joint or muscle injuries.

So, here are some tips to keep your shoes up to date and help you avoid preventable injuries:

Walkers: Podiatrists suggest replacing your walking shoes after every 1,000 to 1,500 miles. So, for example, if you walk 4 to 5 miles a day, that averages out to about every six to nine months.

RUNNERS: Runners need to be even more vigilant because the foot experiences more shock. Podiatrists suggest replacing running shoes every 350 to 500 miles, or about every three to four months.

No matter what sport you choose, it may be time for a new set of athletic shoes if:

1) the shoe tilts to the outside or is uneven on flat surfaces
2) the rubber outer sole on the heel of the shoe is significantly worn
3) you can see the outline of your toes on the front or side of your shoe
4) you experience pain in the lower back, the arch or heel

Also, remember, not all shoes are created equally. The technology used to construct athletic footwear varies by function. So, before you make your next purchase, check out the American Academy of Podiatric Sports Medicine's list of shoe recommendations.
AAPSM evaluates various brands on criteria such as comfort, flexibility and durability, and can tell you which shoes are best for runners, walkers, hikers, mountain climbers and more.

Recycle: One final thought: If you're looking for something to do with your used tennis, consider these green options that help others stay healthy too. Nike takes used shoes and grinds them to help build playgrounds. Also, a Colorado program known as Charm turns hard-to-recycle items such as tennis shoes into materials used to resurface athletic fields, tracks and playgrounds.

Be sure to tune in to Dr. Sanjay Gupta every weekend on HOUSE CALL. You'll find the answers to your medical questions Saturday and Sunday at 7:30 a.m. ET on CNN.

Posted by: Dr. Sanjay Gupta - CNN Chief Medical Correspondent
Filed under: Gupta • Health