What your old shoes say about your body

Everyone has a different gait pattern based on their physiology. This is why if you look at the tread of your shoes, they always wear out in the same place. It is also the reason it is recommended not to buy second-hand training shoes because someone’s gait pattern can be significantly different to yours and cause injury.

1. Worn on outside edge of heel and at the big toe

This means your overpronate, or your foot rolls inwards when you run. This is particularly common in people with flat feet and it not only makes you run slower but also causes pain in the shins, knees and the arch of your foot. To fix this, work on strengthening your inner leg muscles and stabilising your hips.

Leg adduction with bands

Place a band around one foot and attach the other end to something secure. With your body side-on and keeping your legs straight, bring the banded foot in front and to the side of the supporting foot then return to start. Repeat for 15 counts each side.

2. Worn on the outside edge of your shoe

This means that you supinate or roll out onto the outside of your foot. This is common in people with high arches and are at risk of ankle sprains. To fix this, work on stretching your hip flexors.

Kneeling hip flexor stretch

From a kneeling position, step far forward with your right leg. Your knee should not go over your toe but you should be far enough forward to feel a stretch in the front of your left thigh. Lean forward for a deeper stretch.