Here’s How to Protect Your Feet for 2021 Exercise Resolutions
Got a New Year’s resolution to get more exercise? That’s great! But let’s make sure to protect your feet! Starting a new sport or fitness program is a great way to drop weight or to improve your cardiovascular health. But when you try a new exercise or start exercising more, you put lots of pressure on your feet. And that can lead to sports injuries…unless you follow these three important tips for safely exercising!
How to Start a New Sport or Exercise
Whether you’re starting a new running program, or jumping into deadlifts and squats, caution is key. With any new movement, your body needs time to adjust. Don’t expect to get off the couch and run five miles on your first day.
Instead, start low and slow with your training. In your first week, mix running and walking and don’t go more than a mile. If that pace feels comfortable, you can slowly increase your miles or speed the next week. (The safest way to train is to limit your increases to 10%. Whether that means you run 10% farther or faster is your choice.) If walking is your new exercise of choice, check out our blog on how to start a walking workout.
Why is slow and steady the best way to try a new exercise? It gives your body (and feet!) time to adjust to new movements and time to build up the muscles that will support your activity. If you rush into a new sport at full force, you risk an overuse injury which could send you into our Westfield podiatry practice with problems such as shin splints or heel pain.
Choosing Sport Specific Shoes
Maybe your exercise resolutions have you getting serious about one sport. If that’s the case, it’s important to wear the right shoes for your chosen activity. If you’re playing tennis or basketball more than three times a week, choose shoes specifically designed for those sports. (The same is true for cleat-based sports, such as soccer or football.)
But what if you’re just walking or hitting the cardio equipment at your gym? In this case, cross-training athletic shoes are the way to go. These are athletic shoes with forefoot flexibility, so you can run if you need to. They also have lateral support, so you can step from side-to-side in Zumba class or on the elliptical. Finally, they have good support to protect your feet from the impact of any exercise.
Consider Orthotics to Prevent Exercise-Related Injury
Sometimes the structure of your body (biomechanics) increases your injury risk. That means even the best athletic shoes won’t protect your feet when you exercise. If your feet are flat, if your arches are too high or if your legs are different lengths, you may need extra support. Custom orthotics could be your solution. These medical devices are made for your specific needs. They can help support your body so your feet, toes and ankles don’t get overworked and they can improve your efficiency when starting a new sport, especially running. Want to learn more about keeping your fitness resolutions with the help of orthotics? Schedule an appointment today and see how orthotics could help you meet those 2021 fitness goals!