5 Tips for Healthy Feet in the New Year

The new year is here, and the journey to burn off the holiday bulge begins. These tips cater to anyone getting back to the gym after a long hiatus.I’ll share some simple tips for keeping your feet healthy. 

The Right Gear for the Right Activity

It’s simple. Particular shoes have a purpose. Running shoes work to move you ahead; basketball shoes work best for the court. Your Birkenstocks have no place being in a gym. To reduce your chance of injury, wear the appropriate shoe for the activity you plan on starting. Seek the advice of a professional if you’re not familiar with what your feet need. 

Also, double-check old shoes for wear and tear. If your shoes have apparent signs of abuse, recycle your shoes. 

Consider socks as well. Wear socks that are clean, comfortable, seam-free and will wick away moisture to help keep your feet dry. The Smartwool Ph.D. ® Run Light Elite Micro Sock would be a great choice. 

Stretching

Warming up the feet, ankle and legs before any activity is a great idea. Combine some static and dynamic stretches to your stretching routine. If you’re dealing with or have a history of plantar fasciitis, spends some time with a gentle stretch on the plantar fascia. 

Support

If you find during your activities that you are starting to experience any pain in the lower legs or feet, consider the use of over-the-counter arch support like Superfeet or Powerstep. If your feet have obvious mechanical flaws (e.g. flat as pancakes), consider seeing a Chiropodist for custom orthotics instead. 

Sharing is NOT Caring

Germs are everywhere! Avoid walking barefoot around the gym, especially in commonly shared areas like swimming pools, showers, dance and yoga studios. You can either pick up someone else’s foot problem or share one of your own.

If you have foot fungus or warts, be considerate. Keep the feet covered and protected when they need to be. Also, go and see a Chiropodist or Podiatrist and get help.

Wear sandals or flip-flops in these areas to minimize your risk. If your uncertain about exposure, wipe the feet down with disinfectant wipes and dry the feet properly before getting back into your socks and shoes. 

Slow and Steady Wins the Race

DO NOT rush yourself back to an activity if you haven’t been active in a while. Even If you wear a star athlete in high school, use the first two to three weeks to let your feet and legs used to the idea that then needs to move again. Common foot and ankle injuries that happen from doing too much, too fast include: plantar fasciitis, Achilles tendonitis, ball of foot pain or shin splints.