Why Trainer Odour Happens (And How to Fix It Fast)
Trainer odour removal is a common challenge for active people. Here are the most effective methods to eliminate shoe odours quickly:
Quick Solutions:
- Freezer method – Place shoes in plastic bags and freeze overnight to kill bacteria
- Baking soda treatment – Sprinkle inside shoes and leave for 24 hours to neutralize acids
- White vinegar spray – Mix 1:1 with water and mist inside shoes
- Essential oils – Add tea tree or lavender oil to baking soda for natural deodorizing
- Activated charcoal bags – Insert overnight to absorb moisture and odours
Prevention Tips:
- Wear moisture-wicking socks (wool or synthetic materials)
- Rotate shoes daily to allow 24-hour drying time
- Remove insoles after wear to air dry separately
- Practice good foot hygiene with daily washing and thorough drying
Smelly trainers are common and signify hard work. The odour isn’t from sweat itself, but from bacteria on your skin breaking down acids in the sweat. Your feet have the highest concentration of sweat glands in your body. When this moisture is trapped in your trainers, it creates a perfect breeding ground for odour-causing bacteria like corynebacterium, which produces isovaleric acid.
The good news is you don’t have to toss your trainers. There are proven methods to restore them to a fresh condition.
I’m Eric Neuner, founder of NuShoe Inc. Since 1994, I’ve helped repair over 5 million pairs of shoes, including countless cases involving trainer odour removal. Through our work, I’ve learned the most effective techniques for eliminating even the most stubborn shoe odours.
The Science Behind Smelly Trainers: Why Do They Stink?
The science of shoe odour is simple. Your feet have an incredible number of sweat glands—about 600 to 700 per square centimeter. While sweat itself doesn’t actually smell, it creates a warm, damp environment inside your trainers, which is a perfect petri dish for bacteria.
Skin bacteria like staphylococci, micrococci, and especially corynebacterium feed on the compounds in your sweat. Their waste product is isovaleric acid, the fatty acid responsible for the unpleasant smell. The constant dampness inside shoes, especially those made from non-breathable materials, traps moisture and heat, accelerating bacterial growth. This environment can also lead to fungal infections, making shoe hygiene crucial for overall foot health. If you’re curious to learn more, check out this article on athlete foot health: An article on athlete foot health.
Understanding the Culprits: Sweat, Bacteria, and Moisture
Sweat is mostly odourless water and salts. The odour begins when it mixes with bacteria on our skin in a damp place. These bacteria digest the sweat, and their byproducts, like isovaleric acid, are what cause the smell. Shoe materials that don’t breathe well trap this moisture and heat, creating ideal conditions for bacteria to thrive.
Why Athletes and Active People Are More Prone to Shoe Odour
Athletes and active people are more prone to shoe odour because increased physical activity means more sweat. Many athletic shoes prioritize performance over breathability, which traps heat and moisture. This combination of high sweat production and a non-breathable environment makes effective trainer odour removal and prevention even more vital for them.
Quick Fixes: The Ultimate Guide to Trainer Odour Removal Overnight
When you need to eliminate trainer funk fast, these overnight solutions can work wonders. Here is your emergency deodorizing toolkit.
The Freezer Method: A Chilling Solution to Bacteria
The freezer method can significantly reduce odour-causing bacteria. Place each shoe in a separate, resealable plastic bag to prevent odours from contaminating food and to protect your trainers. Freeze them for at least 12 to 24 hours. Afterward, let them defrost and air dry completely in a well-ventilated area before wearing. For more tips, see our guide: How To Get Rid Of Smell Out Of Shoes.
Baking Soda: The Classic Odour Absorber
Baking soda (sodium bicarbonate) neutralizes acidic odours and absorbs moisture, making the shoe environment hostile to bacteria. Sprinkle about one tablespoon of baking soda into each shoe. For delicate materials, place the baking soda in a sachet (like an old sock) first. Leave it for at least 24 hours. Before wearing, shake out all excess powder thoroughly. Baking soda is a natural, budget-friendly solution for trainer odour removal. Find more hacks here: Baking Soda Hacks How To Clean And Deodorize Your Shoes.
White Vinegar Spray: Neutralising Odours on Contact
White vinegar’s acidity helps kill odour-causing bacteria and fungi, neutralizing smells at the source. In a spray bottle, mix equal parts white vinegar and water. Lightly mist the inside of your trainers, focusing on the insoles, but do not oversaturate them. Allow the shoes to air dry completely in a well-ventilated area. The vinegar smell will disappear as it dries, taking the shoe odour with it. Find more home remedies here: Eliminate Shoe Odor Home Remedies.
Deep Cleaning and Home Remedies for Lasting Freshness
For stubborn odours, a deep clean is necessary. These methods get to the root of the problem for lasting freshness.
Can You Wash Smelly Trainers? A Step-by-Step Guide
Washing is one of the most effective ways to achieve complete trainer odour removal. First, check your shoe’s material; leather and suede are not machine-washable. If your trainers are safe to wash, follow these steps:
- Prep: Remove insoles and laces to wash separately. Knock shoes together to remove loose dirt.
- Bag: Place trainers in a mesh laundry bag or a tied pillowcase to protect them and your machine.
- Wash: Use a cold water, gentle cycle with a small amount of mild liquid detergent. Avoid bleach.
- Air dry ONLY: NEVER use a machine dryer, as the heat will damage your shoes. Stuff them with newspaper to absorb moisture and maintain shape, then let them air dry in a well-ventilated spot for 24-48 hours.
For more details, see our guide on How To Clean Musty Shoes.
Effective Home Remedies for Trainer Odour Removal
Beyond baking soda and vinegar, other household items can fight odours:
- Bar of Soap: Place a dry bar of soap in each shoe overnight to absorb moisture and leave a fresh scent.
- Tea Bags: Place a few dry, unused black tea bags in each shoe. The tannins help kill bacteria.
- Kitty Litter: Fill a sock with unscented kitty litter, tie it off, and place it inside your shoes to absorb moisture and smells.
- Sunshine and UV Rays: The UV rays from direct sunlight can kill bacteria. Place trainers outside for a few hours, but be cautious with delicate materials as sun can cause fading. Sunlight is a powerful natural disinfectant. Simulated Sunlight Rapidly Inactivates SARS-CoV-2 on Surfaces.
Using Essential Oils for a Natural Scent Boost
Essential oils add a fresh scent and offer antibacterial properties. Tea tree, clove, lavender, and lemon oils are excellent choices.
To make a deodorizing powder:
- Mix 1/4 cup of baking soda and 1/4 cup of cornstarch.
- Add 10-15 drops of your chosen essential oil(s).
- Stir well and sprinkle the powder into your shoes. Leave overnight and shake out the excess before wearing.
For continuous freshness, fill small cotton sachets with the mix and place them in your shoes when not in use. This is a powerful natural deodorizer. A powerful odor-absorbing mix with essential oils. Find more tips on our Natural Sneaker Deodorizer page.
Commercial Solutions and Professional Trainer Odour Removal
When DIY methods aren’t enough, or for maximum convenience, commercial products are designed specifically for trainer odour removal.
Types of Commercial Shoe Deodorizers
Commercial deodorizers work by neutralizing smells, killing bacteria, or absorbing moisture. Here’s a look at the main options:
| Type | Effectiveness | Ease of Use | Best For |
|---|---|---|---|
| Sprays | Quick action, often antibacterial | Very easy, direct application | Immediate refresh, pre/post-workout, disinfecting |
| Powders | Excellent moisture absorption, long-lasting | Simple to sprinkle, can be messy | Overnight treatment, heavy sweaters, continuous absorption |
| Pouches/Balls | Continuous odour absorption, reusable (charcoal) | Easy to place and remove, less messy than powder | Long-term prevention, storage, travel, hands-free deodorizing |
| Medicated Insoles | Combine odour control with foot support | Replace existing insoles | Persistent foot odour, active individuals, long-term prevention |
For a review of the best options, check out our guide: Best Shoe Deodorizer.
How Deodorizing Sprays and Powders Work
- Sprays often use alcohol-based agents to kill bacteria on contact, providing an instant refresh. They are great for a quick spritz after a workout.
- Powders excel at absorbing moisture, making the shoe environment inhospitable for bacteria. They are ideal for overnight treatments. Learn more about Deodorizing Powder For Shoes.
The Power of Activated Charcoal and Natural Inserts
Activated charcoal, found in many pouches and inserts, is a natural wonder for odour control. Its porous structure adsorbs odour molecules and moisture. Many charcoal bags are reusable—simply place them in direct sunlight for a few hours to “recharge.” Medicated insoles often incorporate charcoal or antimicrobial treatments for continuous odour control. These are excellent for Athletic Shoe Deodorizer needs.
The Best Defence: How to Prevent Trainers from Smelling
The best way to deal with smelly trainers is to prevent the odour from starting. A few smart habits can keep your shoes fresh. Prevention is the ultimate goal in trainer odour removal.
The Crucial Role of Socks in Odour Prevention
Your socks are your first line of defence against odour.
- Choose Moisture-Wicking Materials: Opt for wool or synthetic fabrics like polyester that pull moisture away from your skin, keeping feet drier.
- Avoid Cotton: Cotton socks absorb and hold moisture, creating a damp environment that bacteria love.
- Change Socks Daily: Change your socks at least once a day, or more often if you are very active.
- Replace Them Regularly: Replace athletic socks every six to 12 months as they lose their effectiveness over time.
Essential Foot Hygiene Practices
Good foot hygiene is critical for preventing shoe odour.
- Wash Your Feet Daily: Scrub your feet with soap and water every day, paying attention to the spaces between your toes.
- Dry Thoroughly: Ensure your feet, especially between the toes, are completely dry after washing.
- Consider Foot Products: An anti-perspirant foot spray or powder can help control sweat. Find more tips on How To Eliminate Foot Odor and our Foot Odour Spray.
Shoe Care Habits for Freshness
How you care for your trainers makes a big difference.
- Rotate Your Shoes: Avoid wearing the same pair of trainers two days in a row. Give them at least 24 hours to air out and dry completely.
- Air Them Out Properly: After wearing, unlace your shoes, pull out the tongue, and store them in a well-ventilated area to let moisture escape. Reduce moisture by letting your shoes dry out completely.
- Remove Insoles to Dry: If possible, take out the insoles after each wear and let them air dry separately, as they absorb a lot of sweat.
Frequently Asked Questions about Smelly Trainers
Here are answers to some of the most common questions we hear about trainer odour removal.
How do you get the smell out of trainers without washing them?
You have several effective non-wash options. Try sprinkling baking soda inside and leaving it overnight. Use activated charcoal inserts for continuous moisture and odour absorption. The freezer method (placing shoes in a sealed bag in the freezer overnight) can help kill bacteria. Finally, placing your trainers in direct sunlight for a few hours uses UV rays as a natural disinfectant.
How often should you replace your insoles to control odour?
Insoles absorb a lot of sweat and are a primary source of odour. A simple “sniff test” will tell you if they need attention. For active individuals, it’s a good practice to replace insoles annually to control odour and maintain support. When replacing them, consider options with antimicrobial technology or activated carbon for an extra layer of defence. Learn more about Odor Control Insoles.
Is it better to use a spray or a powder for shoe odour?
Both are excellent, but they serve different purposes.
Sprays are best for a quick refresh and on-the-spot disinfection, making them convenient for post-workout use.
Powders excel at long-term moisture absorption, making them ideal for overnight treatments, especially for those with very sweaty feet.
For the ultimate trainer odour removal strategy, we recommend a combined approach: use a spray for immediate disinfection and a powder or charcoal insert for deep, continuous moisture control.
Conclusion
You are now equipped to be a shoe odour expert. The secret to successful trainer odour removal is tackling the combination of sweat, moisture, and bacteria.
We’ve covered a full toolkit, from quick fixes like the freezer method and baking soda to deep cleaning and natural remedies with essential oils. However, prevention is the most powerful strategy. Adopting simple habits like wearing moisture-wicking socks, practicing good foot hygiene, and rotating your shoes will keep odours at bay.
At NuShoe Inspect & Correct, we believe every pair of shoes deserves to be fresh. You have the knowledge to control shoe odour in your personal footwear. For larger challenges, like a business dealing with persistent inventory odour, our professional services are here to help.
Since 1994, we’ve been a trusted resource for over 150 brands, offering services from mold removal to inventory repair. With locations in San Diego, California, and India, we provide fast turnarounds and low prices. Whether it’s one pair or a warehouse full, you can make them smell amazing.
Ready to learn more? Find our professional shoe odor removal services here: Learn more about professional shoe odor removal services.