Women's Health     Healthy Kids     Teen Health    

Resolving to get in shape in 2023?



Don’t forget your feet

your feet and exercise

While you may want to tone your abs, glutes and triceps in the new year, there’s one often-overlooked area of the body that deserves your attention too: your feet!

“A lot of people hit the gym or dust off their home exercise equipment in January,” says Danielle Butto, DPM, FACFAS, a board-certified foot and ankle surgeon and a Fellow Member of the American College of Foot and Ankle Surgeons (ACFAS). “But without proper precautions, a new exercise routine can cause foot and ankle injuries that could sideline you just as you’re hitting your stride.”

According to ACFAS, here’s what to know as you follow through on your resolution to get fit:

Common Injuries
  • Don’t play through the pain of an ankle sprain. Avoiding treatment can not only cause further damage to the ligaments which may take much longer to heal or possibly require surgery, but you may be overlooking a more serious injury -- a stress fracture.
  • A stress fracture may feel like an ankle sprain at first, but you’ll notice 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 by a foot and ankle surgeon as soon as possible.
  • Pain or swelling around your Achilles tendon after a workout could be indications of Achilles tendonitis. 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 requiring surgery and a rehabilitation of several months.
  • Heel pain that lasts for more than a day or two, or worsens when you stand after sitting for an extended amount of time, may be plantar fasciitis. This common condition is a result of inflammation of the tissue extending from your heel to your toes. If caught early, your foot and ankle surgeon can recommend at-home conditioning. In late stages, plantar fasciitis is harder to treat and takes longer to resolve.

Prevention Tips

The good news? Many injuries are preventable. Foot and ankle surgeons offer five tips to help you keep your feet and ankles healthy:

1. Be smart. Consider consulting a personal trainer at first to ensure you’re practicing good form, and to increase the duration and intensity of your workouts gradually and safely.

2. Stretch. Incorporate mobility and stretching into your fitness regimen, particularly before and after workouts.

3. Be footwear aware. Wear properly-fitting athletic shoes that support the arch of the foot, provide heel cushioning and are designed for the exercise in which you’re engaged. These measures can help you avoid plantar fasciitis and neuromas. Wear cotton or nonslip socks to help prevent painful blisters, which can become infected and cause more serious issues, especially if you have diabetes.

4. Guard against bacteria. Sweaty shoes, public showers, exercise equipment and the pool deck are breeding grounds for fungus, viruses and bacteria. Wear water shoes in public areas, and after workouts, and get your feet clean and dry quickly.

5. Book an appointment. Foot and ankle pain isn’t normal. It signals a problem that needs to be evaluated, diagnosed and treated by a specialist who fully understands this part of the body. To find a foot and ankle surgeon near you, use the “Find a Physician” search tool at FootHealthFacts.org.

“When you exercise, your feet and ankles do a ton of work holding you up and absorbing the shock of each step you take,” says Dr. Butto. “So, as you kick off your new fitness routine, don’t forget to protect them.”

(StatePoint)
PHOTO SOURCE: (c) kazuma seki / iStock via Getty Images Plus


Other articles by HVP News Reporters


  • Choose to move

    5 ways to help manage osteoarthritis

    Osteoarthritis (OA) is the most common form of arthritis and affects over 32.5 million U.S. adults. OA is a degenerative joint disease that causes pain and stiffness and can lead to limited function. read more »
  • Make these 10 doctor-recommended health resolutions in the new year

    Tips to help you get started

    The New Year is the perfect time to hit the reset button on your health and wellness. Not sure where to start? Doctors say you can make the biggest impact with small, incremental tweaks to your routine. read more »
  • Serve plant-based sweets this holiday season

    Try these dairy free salted caramel cupcakes

    Make this year’s festivities truly memorable by adding a touch of sweetness to holiday celebrations with this delightful combination of fluffy cupcakes, creamy frosting and a heavenly caramel drizzle. read more »
  • A full menu of festive holiday flavor

    From the main dish to dessert

    Cooking up a successful holiday gathering calls for everyone’s favorite recipes. From the centerpiece main dish to fresh salads and appetizers, roasted sides, and baked sweets, you can take seasonal get-togethers up a notch by mixing traditional classics with newfound favorites. read more »
  • Charity scam prevention tips

    How you can tell the difference

    The charitable spirit of New Yorkers is at an all-time high during the holiday season, so this week’s tips are meant to serve as a guide when choosing causes to donate to so donations get to the right place and not in the hands of scammers. read more »
  • A delicious way to support your immune system

    2 recipes your family is going to love

    Bolstering your immune system during winter, when coughs and colds seem to take control, is a must for the entire family. Supporting your wellness can start in a simple place – with the foods you eat and drink. read more »
  • Prevent package thefts during the holiday season

    Tips from the Department of State's Consumer Protection Division

    Tips on how you can protect yourself from thieves that are trying to steal both your holiday packages and your identity. read more »
  • Want to achieve your goals? Write them down

    Meet the newest winner of the G2 Overachievers Grant

    If you have a big idea, goal or dream about helping others, writing down your vision can help. Studies show you’re 42% more likely to achieve your goals if you write them down. read more »
  • 5 things we learned about Alzheimer’s Disease in 2023

    It was a landmark year for research

    2023 was a landmark year for Alzheimer’s disease research, including advancements in treatment, risk factors and diagnosis. Here are five significant discoveries made this year. read more »
  • Winter comfort hacks for contact lens wearers

    One in five contact lens wearers find lenses to be less comfortable by the end of the day. If that describes you, you may already know that cold air, wind, and indoor heating, especially during winter, can bring additional challenges. read more »