New Year, New You: How to Protect Your Feet When Starting a New Workout Routine

When workouts ramp up too quickly (or without proper preparation), your feet are often the first to complain. From blisters to sore arches, foot issues commonly push people to quit new fitness habits. 

The good news is that a few smart and simple choices like proper footwear, gradual progression, and basic foot care can keep you comfortable and moving strong year-round.

Dual board-certified podiatrist and foot and ankle surgeon Jason Armstrong, DPM, helps patients keep their feet healthy and pain-free by teaching them how to reduce their risk of heel pain, plantar fasciitis, wounds, and other common foot problems. Here, he recommends eight ways to protect your feet during new workouts so the coming year doesn’t bring unnecessary pain.

1. Choose comfortable, protective footwear

Find shoes that are flexible and allow your feet a chance to breathe. Avoid shoes that are narrow, rigid, too small, or uncomfortable. Allow yourself time to break in new shoes by wearing them for short periods when you first begin working out. 

If you need sturdy, protective shoes for intense or contact sports, choose footwear designed for your specific sport. 

2. Stretch, strengthen, and massage your feet

Take care of your feet the same way you do with other body parts. Stretch and strengthen your feet regularly and consider massage to boost blood flow and stimulate healing. Prioritize your feet much as the other muscle groups.

3. Trim your toenails

Reduce the risk of ingrown toenails by keeping your nails trimmed straight across (not too short). Avoid keeping them too long, as long nails can dig into your shoes or your adjacent toes and cause cuts and/or pain.

4. Keep your feet clean and dry

Workouts often bring sweaty feet, which can lead to toenail fungus and/or athlete’s foot if you’re not careful. Avoid wearing wet socks or sweaty shoes for long periods. Change them after working out and shower regularly to keep your feet clean.

If you’re at the gym, avoid walking barefoot in community areas like pool decks, saunas, and public showers to reduce your risk of foot fungus. 

5. Moisturize your feet

During the cold winter months, your feet — especially your heels — can become dry and cracked. This can be painful during workouts and increase the risk of an infection. Take the time to clean, dry, and moisturize your feet to keep your skin protected.

6. Don’t overtrain

Overtraining increases the risk of many types of injuries, including those affecting your feet. Training too hard can make you prone to bunions, stress fractures, tendonitis, sprains, and more. Gradually ease into intense exercise over time and cross-train (vary your workouts) to help prevent overtraining injuries. 

7. Stay hydrated

Staying hydrated helps reduce your risk of cramping, which can be a painful experience and increase the risk of injuries. Drink water every 15-20 minutes during exercise to keep your body hydrated and lessen the chance of cramping and fatigue. 

8. See a podiatrist

See Dr. Armstrong anytime your foot or ankle pain is severe or ongoing. He offers a range of treatments, including custom orthotics, medication management, injections, wound and fracture care, bracing, ankle arthroscopy, and foot and ankle surgery. 

Call our office in Shenandoah or Humble, Texas, today or book an appointment online for a podiatry evaluation with Jason Armstrong, DPM.