Get Your Feet Ready for Your New Year's Resolution

January is often a busy time in our offices.   Certainly, this can be explained, in part, by an increase in population in the Tampa Bay, Zephyrhills, and Sun City Center communities but a lot has to do with the most popular New Year's resolution among Americans...a desire to lose weight.  While many are anxious to get started, it is important that feet and ankles are prepared for the physical activity recommended in your weight loss program.

We can commonly predict an increase in foot pain during the month of January as people try to keep fitness resolutions. The most common problems we see among those who go from couch potatoes to high (or even moderate) intensity work-out participants are sore Achilles tendons, heel pain and pinched nerves.

Foot structure

Let us reflect on the make-up of the foot, which is a complex structure composed of bones, muscles, ligaments, fascial structures, nerves, and blood vessels. The foot must support the entire weight of the body during walking and standing. During running and jumping, the forces on the foot can be several times greater than the weight of the body.

The human foot is truly a miracle of design, with the capacity to withstand the wear and tear of thousands of steps every day throughout life. Given this fact it is essential that we realize how important it is to get the appropriate footwear to support the foot and avoid injuries and discomfort to our feet.

Transition

Regarding your fitness program, it is suggested that you ease into exercise. Alternating a hard workout one day with an easy workout the next day may help avoid some of the injuries associated with a rigid workout.

Appropriate equipment

Footwear today is designed for specific activities, having the support in the area where pressure may be present, given that particular activity. For example, if you are walking for fitness, then you should purchase a 'walker-sneaker' because the pressures on the foot would be very different than if you are running. Similarly, many walkers complain of knee pain, which may be because they are using footwear designed for other activities.

Many sport related injuries occur as a result of extrinsic factors such as footwear and surfaces. Sprains, heel pain, interdigital neuroma and stress fractures of the foot are common results that athletes suffer in relation to these factors. Therefore the right footwear or orthotic can help to combat these extrinsic factors and prevent problems.