If you’re like a lot of people, you probably want to be a little healthier in the new year. For many, that means starting a new exercise routine. It’s great that you want to exercise more in the new year, but if you aren’t careful with your routine, you can end up suffering a foot injury that sabotages all your progress. In today’s blog, we share some tips for avoiding foot and ankle injuries when starting a new exercise routine.
Protecting Your Feet During Exercise
Keep these tips in mind as you begin a new workout routine, and you’ll have a better chance of keeping your feet and ankles injury free:
1. Wear The Right Shoes – Before you begin any new workout routine, it’s imperative that you put your feet in the right shoes. Wear shoes that are designed for the activity being performed. Wear running shoes if you’re running, hiking shoes if you’re hiking, etc. Your feet should be comfortable and supported in your shoes during activity. Also, be sure that you break in any new shoes before wearing them for an extended period. New shoes will stress your feet in different ways, so gradually break them in so that your muscles and ligaments can get used to this stress.
2. Start Slow – You should take the same gradual approach to your exercise routine. Don’t start by running five miles or working out for two hours during your first trip to the gym. Start slow and gradually increase the distance or duration as your body shows it can handle the amount of stress that you put on it. Ramping up your exercise too quickly is a recipe for overstress injuries, so start off with a shorter or easier routine and gradually take on a bigger challenge.
3. Consider Low-Impact Exercises – Running is the most popular form of exercise, due in part to the fact that it really doesn’t require any special equipment, but it is also a pretty high impact activity, meaning it’s not great for everyone. Even if you try to land softly on your feet, there is still a significant amount of stress on your foot every time you land. If you want to reap the benefits of exercise without subjecting your feet to so much stress, consider some low impact exercises, like walking, cycling, rowing or swimming.
4. Rotate Your Exercises – Get in the habit of rotating your exercise routine. If you focus on your arms one day, make your next workout one that focuses on your legs or your core. Not only will this allow you to develop a variety of muscles, but it will also give different areas enough time off to recover from the rigors of a workout.
5. Treat Small Injuries – Finally, if foot pain or discomfort does develop, don’t just push through it. Strive to treat any injuries that develop so that you can overcome them. If you put off treatment, symptoms will linger and may even get worse. If you’re not sure how to best treat your new injury, consult with a doctor or a foot specialist like Dr. Silverman.