Stay Two Steps Ahead: 8 Tips For Foot Care When Exercising

Our feet take the brunt of the day: standing at the bus stop, walking around the office, or cramming into those uncomfortable party shoes for a night out. On top of a typical day, adding in exercise can put even more stress on the feet.

So, when we’re getting into an exercise regime, feeling positive about the routine, nothing can feel more frustrating than experiencing foot discomfort or pain that stops us right in our tracks and derails our progress.

Luckily, there are proactive steps to take to ensure your feet are getting the TLC they need, keeping them injury free and keeping your routine in check.

8 Tips For Foot Care When Exercising

1. Purchase The Right Shoe

Above all, make sure your shoes fit properly. Even if you prefer online shopping, it can be helpful to visit a shoe store in person every once and a while to have your gait and foot strike analyzed. You then can receive personalized recommendations on what to purchase. When shoes don’t fit well, you can run into a multitude of issues for your feet.

Additionally, there are an abundance of choices when it comes to shoes. You may be attracted to specific colors or brands, but based on your activity of choice, you might need a specific model. For example, walking and running can require different shoes, because the movements are different. When we walk, we have a different foot strike and weight distribution than when we run. When we play sports like tennis or basketball, we need more side-to-side stability compared to when we run. Keep your activity in mind when you find your shoe, and if you play many sports, consider purchasing a few different shoes.

2. Know When To Replace Your Shoes

Shoes need to be replaced! With each wear, they break down. Wearing shoes past their prime can lead to foot, knee, hip, or other pains that can cause injury. It’s important to check your shoes regularly and look for signs wear and tear. As a rule of thumb, running shoes should be replaced every 350-500 miles. You can also use the “Table Top Test.” Place your shoes on a table top surface and look at them closely. Look for signs of wear or if the shoes look uneven. Look at the sole of the shoe to see if there are signs of cracking, holes forming, or the shoe starting to come apart.

3. Find Good Socks

Even with the right shoes, you need to make sure you have a good pair of socks that fit well and work well with sweat and moisture. A synthetic-blend sock has material that is designed to pull moisture away from the foot and is known for being quick to dry, so they're especially good for wet weather or sweaty feet. I personally like Bombas socks, but be sure to look for “performance” and “synthetic” when making a purchase.

4. Keep Your Toenails Trimmed

Like your feet, your toenails can also take a beating. Toenail injuries can be particularly painful and re-growing them is no easy feat. When your toenails are too long, repetitive contact with the front or side of your shoes can lead to pain, loss, or misshape of the nail.

5. Stretch Your Feet

Often forgotten about during your post-workout stretch, regularly stretching your feet can improve flexibility, circulation and prevent and relieve pain. Even a good foot massage can do wonders for your feet.

Medical News Today has some examples with videos to get you started.

6. Let Your Feet Breathe

After exercising your feet are likely sweaty and moist. It’s helpful to take off your socks and shoes immediately and wash and dry your feet. This helps keep fungi like athlete’s foot at bay. Even if you don’t have time to shower before hoping to the next thing, make sure you take a moment to get your feet exposed to open air.

7. Moisturize!

Blisters can be painful. If you are someone who is prone to blisters, or know how pesky they can be, before heading out to exercise, try rubbing a small bit of vaseline or anti-chafing cream on the spots you get blisters the most (think: toes, sides of feet, and heels)

8. Listen To Discomfort Or Pain

Your feet shouldn’t hurt all the time. If you experience persistent discomfort or pain, it can mean you have an injury. I always say “better safe than sorry.” You should schedule an appointment with your doctor or podiatrist to take a look. Furthermore, you should listen to your body. Sometimes, opting for a couple days of rest in the short term can save you weeks of recovery down the road.

As you balance your exercise routine with injury prevention, what do you find helpful in caring for your feet? Comment below!