February 2024 – Walk Feet Walk!!!
It’s February already and we hope that you have continued exercising after the excesses of the festive season! In fact, many people encounter problems with their feet around this time of the year. Maybe we are walking further, taken up running or even starting weight training. This sudden increase in exercise may cause problems with our feet and bodies. Leg soreness or perhaps a new ache in your feet can be prevented if you follow some simple tips. Exercise is good for us but sometimes we need to consider our feet to prevent injury and damage.
5 Tips to Avoid Injury and Damage to your Feet
1. Footwear
The absolute first thing to consider is your footwear. Is it suitable to the type of exercise you are doing? Your shoes should provide stability, reduce the risk of injury, provide comfort and cushioning to your feet. Choose your footwear according to the type of exercise you are doing. For example, running shoes need to have sufficient cushioning and shock absorption at the heel, while footwear for an exercise class needs to have a stable base with a good grip so that they control sideways movement. If you are doing long walks, it may be worth considering a good walking shoe. If you are a bit more adventurous then it is worth considering walking boots as they support your ankles and helps to prevent sprains. It is not advisable to wear walking shoes to run in, it is however acceptable to walk in running shoes. It is worth bearing in mind that the thicker sole on running shoes may be more of a tripping hazard when walking.
2. Warm Up
You should ALWAYS warm up your muscles before working out or playing sports. This is the best way to prevent injury. Warming up enables more oxygen to reach your muscles. It also prepares the connections between your nerves and the muscles, which improves the efficiency of movement. You don’t have to spend a lot of time to warm up. A brisk 5-minute walk, or jog in place for a few minutes will get the blood flowing in your muscles.
3. Stretch after Exercise
Most people forget this important aspect when they work out. Stretching your legs and body after the activity helps prevent injuries, improves range of motion, and facilitates the removal of lactic acid, therefore reducing soreness after exercise. It is important to stretch the whole body including your feet. Your neck, back, legs, and feet will thank you! You may even want to consider yoga throughout the week to help reduce the risk of injury.
4. Rest
Rest and recovery are essential parts of any activity and sports performance. You should take regular breaks during the week and listen to your body. It is important to allow your muscles time to recover and repair. Also make sure you drink plenty of water. Dehydration increases your chances of fatigue and injury.
5. Pay Attention to your Pain.
Muscle soreness is normal after exercise and can be expected after strenuous activity, but pain is not normal. DOMS (Delayed Onset Muscular Soreness) is characterised by stiffness and soreness 24-48 hours after high intensity exercise that your body isn’t accustomed to. This usually subsides after a day or two, but If you experience pain, you should stop and rest further. You should not push through pain as a serious injury may occur.
If you experience any foot pain or discomfort it is best to consult your podiatrist for advice straight away.
For more information about our range of treatments and how we can help you, please contact us on 01455 246100. We would love to put a smile of your feet!
Thank you for reading – 2024 – New Year, New Feet – February 2024 – Walk Feet Walk!!!
Faye, Natalie, Lisa, Maria, Zoe, Claire and Julia