Don’t let foot injuries keep you from your fitness resolutions. In 2018, don’t forget to keep your feet in shape while following through to get fit.

Each year, the New Year’s resolution to shed those extra pounds,  spikes attendance at gyms; draws runners, walkers and bikers to the roads and trails;  and finds us cleaning the dust from our home workout equipment. “No pain, no gain” or “go hard or go home” may be the mottos for most workouts. However, “too much, too soon” can lead to foot and ankle injuries, along with calf stiffness, cramps, and pains that could instead sabotage your goals.

Start New Workouts Gradually

Increase your stamina and the length of your workouts gradually, to avoid overuse injuries, such as stress fractures, or tendon strains and sprains. Stretching your muscles before and after workouts, also helps prevent these types of injuries.

 Wear the Right Shoes and Socks

Use well-fitting athletic shoes designed for the exercise or sport. Shoes that don’t support the arch of the foot, and provide cushioning for the heel, can cause heel pain (plantar fasciitis). Shoes that are too small, can cause a neuroma or a thickening of the nerve tissue in the foot, and may require injections, medication or physical therapy. Wearing cotton socks are also key to help avoid painful blisters, which can become infected leading to more serious issues.

Use Good Technique

Improper exercise techniques,  can result in injury to the tendons or ligaments in your feet and ankles. Incorrect posture or misuse of exercise equipment can cause decreased stabilisation in the foot and ankle, leading to joint sprains and muscle strains.

Protect Yourself from Bacteria

Sweaty shoes, public showers, exercise equipment and the pool deck at the gym are breeding grounds for fungus, viruses and bacteria. Never go barefoot while in public areas; water shoes can provide a great barrier between your feet and the wet surfaces. It’s also best to cover cuts and cracks in the skin or ingrown toenails, since these minor tears in the skin’s surface can act as entry points for bacteria. If you have a cut or scrape that becomes red or swollen, and is not healing in a timely manner, don’t hesitate to see a podiatrist for a consultation. Above all, it’s important to listen to your body. If you experience an injury or pain, check your podiatrist.

Ankle Sprains

One of the most common injuries is a sprained ankle. If you sprain your ankle, don’t operate with the pain. Proper treatment and rehabilitation of ankle sprains are crucial to ensure adequate healing. If you avoid seeking treatment for the injury, not only can you cause further damage to the tendons in your ankle, which may take much longer to heal or possibly require surgery; but you may be overlooking a more serious injury, a stress fracture.

 Stress Fracture

A stress fracture may feel like an ankle sprain at first, but you will notice some additional warning signs, such as swelling without bruising and pain even during normal activities, or when touching the area. If you have any of these symptoms, have your foot and ankle evaluated as soon as possible, and the necessary diagnostic done.

 Achilles Tendonitis

If you finish your workout and experience any pain or swelling around your Achilles tendon, seek treatment right away. These could be indications of Achilles tendonitis. If left untreated, a stretched or strained Achilles tendon may worsen over time, leading to stiffness and fatigue in your injured leg. Worse yet, untreated Achilles tendonitis could result in a ruptured tendon, which would require surgery and a lengthy rehabilitation of several months.

Heel Pain

Another common overuse injury is heel pain. If you have heel pain that lasts for more than a day or two, or seems to worsen when you stand after sitting for an extended amount of time, you may have a condition known as plantar fasciitis. This common condition results from inflammation of the tissue extending from your heel to your toes. If caught early enough, your podiatrist can examine the condition and recommend some at-home exercises/ stretches. In late stages, the problem is much harder to treat and takes much longer for the pain to resolve.

Don’t ignore the pain, if you’ve injured your foot or ankle during a workout, schedule a consultation with a podiatrist right away; you owe it to yourself!

Your feet mirror your general health . . . cherish them!