START OFF ON THE RIGHT FOOT: DON’T LET PAIN STOP YOUR NEW YEAR’S FITNESS RESOLUTION
Did you make a New Year’s resolution to start an exercise program or new sport to improve your health? While starting a new exercise program is a great way to help with weight loss or improve cardiovascular health, it also puts new pressure on your feet which can lead to sports injuries…unless you follow these three important tips for safely exercising!
Start Small for Success
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 small with your training and always stretch first. Active warmups before any help prevent foot and ankle injuries, especially before running. 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 distance 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.
How to Choose 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.
And, if you are starting your new exercise program at a gym or sports facility, don’t forget to always wear shoes especially in the locker room and shower to protect your feet from injuries, fungal infections and even some types of heel pain. For supportive footwear in the shower, locker room and even by the pool, consider Powerstep Sandals which are available to try on and purchase in our office.
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. Orthotics could be your solution. 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. To make sure you get the correct size and fit, contact our office for an appointment.
All too often, people ignore or ‘walk off’ foot pain. But that bad habit turns minor problems into major foot concerns. So, what’s the most important way to protect your feet? Call our office at the first sign of foot pain. We’ll get you in quickly for an appointment with Dr. David Sullivan, our podiatrist serving Westfield, Carmel, Noblesville, Fishers and Zionsville, Ind. and get you back on track to meeting those fitness goals!