As the weather warms up many plan to hit the trails for a season of walking, and running.  Let’s make sure to put your best foot forward and care for your feet to avoid pain and keep you moving your favorite speed!

Freshen up your footwearFeet

Look at the tread of your shoes.  If it’s beginning to smooth out, then the compressive elements of your shoes are nearing their end.  Don’t let those shoes get too far gone or you will pay for it with pain.  Make a trip to a shoe store that has experts in fitting you for shoes specific to your activity.  It matters.  The folks at Endurance House, located in Zionsville’s

South Village, are doing it right for runners and walkers.  Shoes not quite done?  Replace your socks.  It’s a cheaper option and it really makes a difference.

Ramp upslowly

Trying out a new activity?  Whether walking, running, hiking, or other,
please take some time and increase your intensity and distance a little at a time to allow the tissue in your feet to adapt.  Running or walking 5-10 miles the first time out is a great way to create very sore, potentially chronic foot problems.  When starting a new activity plan, I suggest taking distance completely out the equation and using time as your gauge.  For example, try walkihikingng/running for 15-20 minutes a few times the first week, then increase your time by 5-10 minutes the next week.  After 4-5 weeks of this, you can focus on distance and pace and have a great base to build on with healthy, cozy feet.  Ramping up your duration and distance is especially true when transitioning into Vibram’s Five Fingers.  Skip the ramp-up with these and even experienced runners will get nailed with foot pain.

 

Hydrate

Proper hydration is needed for healthy performance, quick healing, and preventing swollen feet and ankles.  Give your hydratebody what it needs and pump in the water.  How much?  Start with the recommended 64 ounces and go up from there as your activity increases.

Stretch

Keeping the muscles surrounding your lower leg, particularly your calves, flexible helps take tension off of the ligaments, tendons, and connective tissue of the feet and ankles.  Try this simple stretch:  Wearing shoes, hang on to a solid structure, and place the arch of your feet on a step or curb.  Lock your knees, then lower your heels towards the ground and relax.  Hang there for 5-15 seconds, then raise up onto your toes, and repeat 3-4 times.  Adjust your feet forward or back if there is no stretch or too much pressure.  Bend your knees slightly to shift the stretch lower on the leg near the Achilles tendon.

As with many things, prevention is the best option when it comes to keeping your feet feeling great and moving you forward.  Don’t stall out your fitness momentum and springs sports.  Be proactive and get moving!

If you are are wearing the same shoe for lifting, walking, running, and doing errands, it’s time to think about protecting your feet with the proper shoe for each activity. Check out this quick video to on what type of shoes you need.