New Year, New You: 5 Tips for Preventing Foot Pain as You Get Active

Each January, millions of people across the United States set New Year’s resolutions. Nearly 60% of those who do say they want to focus on health, fitness, or exercise. Staying active is great for your overall health, but it can also put extra stress on your feet if you aren’t careful.  Without the right precautions, you may experience foot pain or injure yourself.

The good news is that a few simple tips can make all the difference and help you move safely. At Mayfair Foot Care in Commack, New York, Drs. Edward Buro, Christine Peterson, and Rosario Saccomanno regularly help patients achieve their resolutions. Read on to learn their top five recommendations for pain and injury prevention.

Tip #1: Start slow and increase activity gradually

Setting resolutions is exciting and signals a new chapter. However, the desire to see results quickly can lead you to overexercise and increase the risk of muscle, tendon, and ligament strain. 

Instead of running a few miles every day, gradually increase your workload. Start small with walking or jogging. As your body adjusts, you can increase the intensity of your workouts. Likewise, stretch and warm up before working out and cooldown after. These activities can lower the risk of injury and help reduce delayed-onset muscle soreness.

Tip #2: Choose shoes that match the activity

Certain exercises, such as running and jumping, place excess pressure on your feet, so it’s important that they’re well-supported. Wear comfortable shoes that fit well. If you can’t wiggle your toes comfortably inside them, they’re probably too tight.

Regularly check the soles of your shoes after workouts. If the tread is bare or there are visible holes, it’s time to get a new pair. Without proper traction, you’re more likely to suffer slips and falls.

Tip #3: Stretch and strengthen your feet and ankles

The stronger and more flexible your muscles are, the less likely you are to experience an injury. Though stretching isn’t as exciting as the workout itself, include it in your regular routine. Simple exercises, such as calf stretches and toe curls, improve your muscle’s ability to contract and reduce the risk of strain.

For optimal results, we recommend stretching before and after each workout. It requires a bit more commitment, but can significantly reduce foot pain or prevent it.

Tip #4: Pay attention to early warning signs

Common causes of foot pain, such as plantar fasciitis, sprains, and heel spurs, tend to develop slowly over weeks or months. They don’t always present obvious symptoms right away, but subtle signs often appear early. 

When working out, pay attention to soreness, swelling, or sharp sensations. If something feels “off,” take a break. It’s much better to let your body rest than to push through the pain and risk a more serious injury. 

If your foot pain lasts longer than a week and doesn’t improve with at-home care, contact us right away.

Tip #5: Keep your feet dry and comfortable

Regular exercise causes your feet to sweat, which can increase friction against your shoes and socks and lead to blisters, sores, corns, or calluses. It can also increase the risk of fungal infections, such as athlete’s foot. Wear moisture-wicking socks whenever possible and make sure to wash and dry your feet thoroughly after each workout. A simple soak in Epsom salts can reduce post-workout inflammation and soothe soreness.

We can help you manage exercise-related foot pain

If your New Year’s resolution is to exercise more often, we can help ensure you do it safely. Whether you have a specific foot issue or simply want tips for getting the most from your new routine, we’re here to help. Contact Mayfair Foot Care in Commack, New York, today to schedule an appointment or book your visit online.