Source: Central Texas Foot Specialist
The new year is the perfect time to set fresh fitness goals and commit to a healthier lifestyle. Whether it’s joining a gym, training for a race, or trying a new workout class, these activities can boost your physical and mental health. However, jumping in too fast or pushing too hard can sometimes lead to foot and ankle problems, putting your progress on hold.
Common issues like plantar fasciitis, Achilles tendinitis, sprains, and stress fractures are often caused by overuse, improper form, or inadequate footwear. To help you stay on track with your goals, here are our top three tips for avoiding foot and ankle injuries while staying active:
1. Ease Into Your Routine
While enthusiasm is great, it’s important to start slow and build your fitness gradually. Jumping into high-intensity workouts without proper conditioning can overload your feet and ankles, leading to injuries.
Tip: Follow the 10% rule—increase the intensity, duration, or mileage of your workouts by no more than 10% per week. This allows your body, especially your feet, to adapt to the new demands.
2. Choose the Right Footwear
The foundation of any successful workout begins with proper footwear. Wearing shoes that don’t provide adequate support or are worn out can increase your risk of injury.
Tip: Invest in high-quality, activity-specific shoes that fit well and provide the right support for your arch type. Replace your workout shoes every 300-500 miles or when they show signs of wear.
3. Listen to Your Body
Your body is always giving you feedback. Ignoring aches and pains can turn minor discomfort into a serious problem.
Tip: Pay attention to any signs of discomfort in your feet or ankles, such as persistent pain, swelling, or bruising. If something feels off, scale back your activity or rest for a few days.
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