Cleaning Athletic Shoes For Peak Performance: Step-By-Step

Editor: Suman Pathak on Apr 23,2025

Whatever type of athlete you are, from runner to weekend warrior to gym goer, your athletic shoes see a lot of action. Dirt, sweat, and everyday use can wear them down in appearance, texture, and functionality. That's why cleaning athletic shoes on a regular basis is crucial—not only to keep them clean, but to enable them to perform as they should.

Clean shoes enhance grip, comfort, and support. They last longer, are fresher, and lower your risk of slipping or injury. This guide will explain how to care for your performance shoes properly, so you get the most out of every workout, run, or game.

Why Cleaning Matters for Athletic Shoes?

Before we dive into the steps, let's consider why cleaning athletic shoes needs to be included in every active individual's routine.

1. Maintain Performance

When your shoes are clogged in mud, dripping with sweat, or frozen in dried mud, they simply don't function the same. The soles can lose grip, the upper fabrics become rigid, and the fit of the shoe is altered. Proper shoe care for athletes helps your shoes continue to work for you at every level of your workout.

2. Avoid Wear and Tear

Moisture, grime, and bacteria slowly break down fabrics, glue, and cushioning. Clean shoes last longer because you’re helping to preserve all those key materials. Good athletic maintenance can delay the need to replace expensive gear.

3. Reduce Odor and Bacteria

Sweat and moisture create the ideal situation for bacteria to multiply. This causes that dreaded stink over time. Sneaker cleaning removes odor and bacteria and keeps your shoes clean, particularly if you're wearing them frequently or going barefoot.

Further Reading: Guide to Buy Eco-Friendly Shoes Online with These Smart Tips

What You'll Need for Proper Sneaker Cleaning

You don't have to use high-tech equipment to clean your sports footwear. You likely have most everything you need at home anyway. Here are the essentials:

• An old toothbrush or soft-bristled brush
• Dish soap or mild laundry detergent
• Warm water in a bowl
• Soft towel or microfiber cloth
• Baking soda (for odor control, optional)
• Mesh laundry bag (optional for machine washing)
• Shoe trees or crumpled newspaper

These items are sufficient to clean most forms of dirt and grime, regardless of whether your shoes are mesh, leather, or synthetic.

Step-by-Step Guide to Cleaning Athletic Shoes

Let's divide the cleaning process into easy, step-by-step instructions.

Step 1: Remove the Laces and Insoles

Begin by removing the laces and insoles from your shoes. This allows you to access all areas of the shoe when cleaning.

• Soak the laces in warm, soapy water in a bowl. Lightly scrub and rinse off after 15–20 minutes.
• If your insoles are stinky, sprinkle baking soda on them overnight. Brush it off in the morning and wipe it with a damp cloth.
• Allow them to air dry separately first before placing them back.

Step 2: Dry Brush Out Dirt

• Gently brush loose dirt, mud, or debris off first before using any water. This avoids spreading grime everywhere and scratching the material. Target the outsole (bottom), upper, and tongue.
• This step of athletic maintenance only takes a few minutes, but keeps deeper cleaning more efficient.

Step 3: Hand-Wash the Upper

Mix a bit of detergent in warm water. Dip your cloth or brush into the soap and water and massage the shoe upper in light, circular motions.

• On mesh and knit material, be gentle so as not to ruin the fibers.
• On leather or synthetic uppers, you may scrub a bit harder.
• Don't soak the shoe all the way—water can destabilize the glue and distort the shape.
• Use a clean, wet cloth to remove soap residue at the end.

Step 4: Scrub the Sole

The sole copped the most punishment, hence it usually needs a bit of extra scrubbing. Clean outsole and midsole using the same soapy water and brush.

• Get into deep grooves where grit accumulates.
• Use an old toothbrush to reach hard-to-reach areas.
• Clean soles aren’t just about looks—good traction helps your performance shoes do their job, especially on slick or dusty surfaces.

Step 5: Rinse and Wipe Down

• Once you’ve scrubbed everything, rinse your cloth with clean water and give your shoes a final wipe-down to remove any remaining soap.
• Make sure not to oversaturate the shoe. Your goal is damp and clean, not dripping wet.

Step 6: Air Dry the Right Way

This is important: never dry your athletic shoes or apply direct heat. That can shrink fabric and ruin the adhesive.

Instead, do the following:

• Fill the inside with newspaper or a towel to absorb water and aid in maintaining their shape.
• Allow them to dry in a cool, ventilated place, out of direct sunlight.
• Change the stuffing every few hours if the shoes are wet.
• If you have shoe trees, they're perfect for keeping the shape intact while drying.

Step 7: Wash Laces and Insoles

As your shoes are drying, rinse off your laces and insoles if you haven't done so already. Dry them out completely before putting them back in.

Pro tip: To deep-clean insoles, combine baking soda and a bit of vinegar to make a paste, scrub carefully, then rinse and air dry.

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What About the Washing Machine?

You can wash some sports shoes in a machine, but be warned:

• Always look to the label or the manufacturer's website first.
• Cold water and gentle cycle only.
• Put shoes in a mesh laundry bag to shield them.
• Add old towels to the load to keep shoes stable and prevent them from banging around.
• Never machine dry—air dry only.

Machine washing may deteriorate glue or make some materials fray, so only use this option last or on old shoes.

How Often Should You Clean Athletic Shoes?

It depends on how frequently and where you wear them.

• Every 1–2 weeks, if you're training outdoors or working up a heavy sweat.
• Monthly for occasional or light indoor usage.
• Immediately after running in mud, sand, or snow.

More often light cleaning is preferable to occasional deep cleaning. Incorporating sneaker cleaning into your weekly schedule only requires a few minutes and can significantly lengthen the lifespan of your shoes.

Quick Tips for Everyday Shoe Care

These are some everyday habits that really help:

• Always untie laces when removing shoes to avoid bending the heel.
• Do not wear your performance shoes for sports-activity-less outings—they'll have a shorter life.
• Air out after working out. Avoid jamming into a gym bag immediately.
• Apply deodorizing spray or powder every two uses to lessen odor buildup.
• When able, use every other pair. This provides an opportunity for each pair of times to air dry and revive.

Special Care for Different Types of Sports Footwear

Not all shoes are created equal. Here's how to care for common styles of sports footwear:

• Running shoes: Gently clean mesh and allow them to dry completely to preserve shape and support.
• Basketball shoes: Emphasize outsole traction—wipe clean after every use to maintain a sharp grip.
• Cleats (soccer, football): Clean dirt and grass after every game. Dry thoroughly to avoid mildew.
• Weightlifting shoes: Keep soles dry and clean to ensure stable footing.

Always adhere to any material-specific guidelines to prevent accidental damage.

Signs That It's Time to Get a New Pair

Even with proper care, your shoes will eventually wear out. These are some signs that you may need to put your current pair out to pasture:

• The outsole is flat or unevenly worn.
• The upper is ripping or peeling away from the sole.
• Cushioning is dead or flattened.
• Increased foot pain or inadequate support is experienced during exercise.
• The persistent odor will not fade even when cleaned.

In general, high-quality athletic shoes will last you 300–500 miles or 6–12 months of continuous use.

Learn More Here: Explore the Best Shoe Brands for Men for Every Occasion

Final Thoughts

Cleaning sports shoes is not just for looks. It's to maintain your body support, your gear's performance, and your training effectiveness. Cleaning and maintaining your shoes allows you to keep breaking barriers while remaining in tip-top shape.

Make athletic upkeep second nature, not a pain. Your feet—and your game—will thank you for it. A little bit of shoe care for athletes can prevent discomfort, add longevity, and even boost confidence. Clean shoes, clean attitude, improved results—step by step.

This content was created by AI