Spring into Action

Springtime means spending more time outdoors enjoying the warm weather and, most likely, participating in outdoor activities. You don’t have to be an athlete or “weekend warrior”, whether you run, hike, play soccer, or enjoy long walks, you need to prepare your feet and ankles for the increase of spring activities. After months of wintertime inactivity, if you ease into spring with proper preparation you’ll be ready to tackle the spring sports season and reduce your risk of injuries. Here are some tips for getting “spring exercise” ready.

Focus on Footwear

• Choose the Right Shoes – There’s specialty footwear for every sport and activity. So, select the shoe that fits the sport.
• Assess Your Footwear – Before starting out, inspect your shoes for wear and tear. It’s important that your shoes provide the support and stability needed during physical activity. If you’re shoe tread is wearing thin or the padding is gone, consider investing in a new pair of shoes.
• Gradual Add New Footwear – If you are trying new footwear or footwear styles, alternate between old and new shoes to so your feet can adapt.

Transition to Action

• Preseason Training – Progressively build up your feet and ankle strength and resilience; don’t just jump right into activity. You can consider following the 10% Rule – increasing your training load by 10% per week – or just add a little more to your routine each week. For instance, if you walk 3 miles the first week, walk 4 the next.
• Warm-Up and Stretch – It’s crucial to warm up and stretch your muscles before engaging in any physical activity. It increases blood flow to your muscles and improves your flexibility which helps reduce your risk of injury.
• Strength Training – To improve feet and ankle stability, incorporate strength exercises into your routine like toe curls, calf raises, and ankle circles.
• Listen to Your Body – Always pay attention to your body. Do not ignore any signs of discomfort or pain during physical activity or afterwards. These are warning signs and ignoring them can lead to an injury and possibly more severe challenges in the future. As with any persistent pain or discomfort in your feet or ankles, consult a podiatrist for proper diagnosis and treatment.

Ongoing Action

• Practice Good Foot Care – Keep your feet clean, dry and moisturized, and your toenails trimmed to help prevent common foot problems like athlete’s foot, toenail fungus, and blisters.
• Fuel and Hydrate – Eat healthy nutritious foods prior to exercising and drink plenty of water before, during and after exercising. Maintaining overall good health and well-being will help prevent cramps and fatigue.

Follow these strategies to set yourself on the path for a safe and active spring exercise season.