Prep Your Feet for Fitness

May is National Physical Fitness and Sports Month and the President’s Council on Fitness, Sports and Nutrition is recommending that adults get at least 150 minutes of physical activity each week. There are many benefits to exercise including fighting and preventing disease, improving mental health and reducing stress, and improving sleep, which brings even greater health benefits. For your feet, keeping joints and muscles active and flexible can greatly reduce the incidence of several foot and ankle disorders as well. However, before starting a new fitness routine, we at Southern Maryland Foot & Ankle recommend a few “pre-game” actions you should undertake to protect your feet and make sure they are fit for exercise:

• Get a Check Up. Just as it is recommended that you see your general physician before starting a new exercise routine, your podiatrist should also be consulted. Our board certified foot and ankle surgeon, Dr. Larry Hotchkiss will examine your feet, toes, and ankles and check to see if there are any existing issues that need to be dealt with before embarking on a new exercise regimen. The foot doctor can also make recommendations on footwear based on your particular foot. Patients with certain conditions, such as flatfeet, may benefit from inserts or orthotics in their shoes to help prevent injury and make exercise more comfortable.

• Take Care of Old Injuries. Previously injured areas of the foot are likely to be re-injured if they did not heal fully and properly initially. Ankle sprains, Achilles tendonitis, and turf toe for example, can all become chronic problems. Many times even after the pain is gone, muscle strengthening is needed to support the injured area and prevent further damage. Your podiatrist can advise you on this.

• Update Your Shoes. Sneakers and shoes designed for sports activities have a limited life span. First, make sure you choose shoes that are made for the activity you plan to do. Different sports require different construction depending on the part of the foot that receives the most stress during an activity. Next, make sure that the shoes fit properly—have a professional measure your foot if possible. Shoes should be comfortable from the time you leave the store. Be sure to check the inside of the shoe for loose stitching or rough spots that could cause blisters.

• Pick A Sound Fitness Plan. Last but not least, choose a sensible fitness plan. Whatever activity you choose, start slowly and gradually increase speed and intensity of your workout. Always warm up and stretch before and after exercising.

If you have more questions about fitness and your feet, contact either our Waldorf or Clinton office by calling (301) 868-3899 or (301) 843-9581.