With warm temperatures on the rise, everyone is getting ready to go outside and soak up that sweet, sweet Vitamin-D! But before you jump into spring, take these healthy recommendations in foot care to prevent any rough landings:
Our bodies become more vulnerable to injury when we have been less active. While you are getting back on your feet, it is important not to push your limits as this can easily cause major problems such as stress fractures, black toe, plantar fasciitis, shin splints, and more! In order to prevent these, you need to analyze where YOUR body is starting from when reencountering outdoor activity:
- Has it been awhile since you’ve been on your feet for an extended period of time?
- Was your winter season physically active? How active?
- What terrain were you last exercising on, and is that terrain changing?
Take your answers to these questions and thoughtfully consider a routine for building up strength in your feet that works best for you.
Stretch it Out
Yes, you can stretch your feet! Whether you are an avid runner or just getting back outside again, stretching your feet is important to help alleviate the risk of tissue on the heal, edge, and forefoot from getting aggravated and inflamed.
Plus, it is easy! There are many methods to stretch your feet at home before AND after activity. Below is one simple stretch from Active.com called the Step Stretch:
- Stand with your toes on a step, your heels off the edge.
- Slowly lower your heels down, hold for 10 to 15 seconds
- Lift your heels to starting position. Repeat five to 10 times.
- If the movement is too much for both feet at once, do one foot at a time.
Test Your Shoe’s Abilities
Has it been awhile since you brought your sneakers out? Making sure you have the right fit for your exercise style is pivotal in preventing nasty feet complications. Before you hit the trails, try them on around your home if you haven’t worn them in awhile. If you have gained (or lost) weight since you last wore them, you may notice an imbalance in support. Depending on your weight fluctuation, the muscles in your foot could have expanded or contracted. In which case, it may be time to invest in new shoes. Some other factors to consider:
- Does the shape and fit optimize your exercise style?
- Where do your shoes wear the most (heal, edge, forefoot)?
- What is the terrain you will be on when wearing these shoes?
Courtesy of: Advanced Foot & Ankles, Active, Good House Keeping