Starting a New Fitness Routine? 5 Tips to Avoid Foot Pain

Foot pain is one of the most difficult types of discomfort known to man. That’s because we use our feet for nearly every type of physical activity, and we often need to be on them for a significant part of the day for work, school, and other everyday needs. As a result, it can take time for a foot injury to heal. 

As part of your new year, are you starting a new workout routine? We always want to encourage the implementation of safe, effective fitness, so we’re happy to discuss how to do this in the best way possible: the way that doesn’t end in foot pain. 

Southwest Foot & Ankle in Scottsdale, Arizona, offers treatments for injuries and general wear-and-tear. However, Petrina C. Lewis, DPM, FACFAS, and Mark T. Lewis, DPM, FACFAS, believe an ounce of prevention is worth a pound of cure. So, here are their tips for keeping your feet safe while working out.

1. Stretch every time

Stretching is an essential part of any workout routine, whether you’re new to exercise or have been active for years. It supports a healthier fitness regimen and helps you target the muscle groups you’ll be using, so you can move better and reduce your risk of injury.

If you’re here, your workout routine likely has something to do with your feet. Whether you’re walking, running, cycling, or participating in one of the myriad activities that require you to use your feet often, you want to make sure you stretch your feet, ankles, and hamstrings before every workout session. The AAOS offers some great stretches.

2. Start slow

Avoid jumping into an intense exercise routine without building up to it. Whether you’re new to working out or simply aiming to elevate your fitness this year, it’s important to ease into any new activity gradually rather than diving in all at once.

The CDC recommends 150 minutes of moderate exercise every week, but if you haven’t worked out in years, you probably shouldn’t start with this much activity. Try walking for 5-10 minutes a day and gradually add to your time. In the same vein, if you’re a runner who’s ready to increase your distance, don’t do so all at once.

3. Wear the right shoes

This is one of our most important suggestions to those beginning a new workout routine. Not all shoes are created equal. Some will hurt your feet, even if they seem perfectly suited to physical activity. You want a shoe that offers great support, traction, and flexibility.

If you’re unsure which brands offer what you need, do some research or stop by a local fitness store. Some places will even help you determine which shoe is right by your gait, physicality, and fitness goals. 

4. Consider mixing up your routine

So, you’ve decided to start walking or running as a great way to get your exercise. Fantastic! These are some of the best ways to stay physically fit. You may want to include other exercises, such as yoga or swimming, to keep your body moving without putting as much stress on your feet.

5. Don’t ignore pain

You can do everything right and still get hurt. The important thing to note is that you should never ignore pain, hoping it’ll go away. If you’re hurting, pause your routine. You can always come back to it. 

Try rest, ice, compression, and elevation (the RICE protocol). If that doesn’t help, come to our office so we can provide you with the proper care.

Proper fitness requires patience and thought

You don’t want to jump into a new routine without a plan. That’s how injuries happen, and it’s also how resolutions fade after a few months. Take the time to do it the right way, and you’ll set yourself up for a habit that lasts.

We’re here to help set you up for success in your new fitness routine. Schedule an appointment at Southwest Foot & Ankle today by calling our office at 480-900-7399 or booking a visit online.