5 Ways to Prepare Your Feet for a New Year of Fitness

As you step into a new year, be sure you do right by the feet that are making those steps happen. The American Podiatric Medical Association states that about 75% of people they surveyed had issues with their feet, which could include:

• Excessive sweating
• Foot odor
• Crumbling toenails
• Bunions
• Hammertoes
• Plantar fasciitis
• Stress fractures

If you’re active or have diabetes, foot care is even more important for you than for the average person. 

Running and athletics put extra stress on your feet and could lead to sports injuries. 

Diabetes threatens your foot and limb health by damaging important blood vessels and nerves. Diabetic foot care can literally save your feet.

Our expert podiatrists at North Park Podiatry encourage you to look down this new year. Look down at your feet and make sure you learn the proper way to care for them at our San Diego, California, office.

How can you prepare your feet for a new year of fitness? Follow these five steps.

1. Wear high-quality, supportive shoes

One of the best gifts you can give your feet this year is a pair of beautifully crafted shoes that fit perfectly, have no heel, and feature a toe box with plenty of room for your toes. 

Unfortunately, high heels push your body weight onto the ball of your foot and throw your entire kinetic chain out of alignment. Not only will you experience foot pain with high heels, but if you have back or hip pain, it may also have started with your stilettos.

Sneakers and running shoes should also be bought for fit and comfort first. Be sure to discard athletic shoes that are worn out. 

Generally, you should replace your shoes every 300-500 miles of walking or running. You might also benefit from custom orthotics, which correct misalignments to prevent injuries and increase speed and efficiency. 

2. Wear clean and dry socks

Another item that may not match your fashion sense is a pair of socks. However, socks are an important part of properly “dressing” your feet. 

Socks made out of a breathable fabric, such as cotton, silk, or Tencel®, absorb or release sweat and prevent your feet from experiencing the ill effects of friction. Wearing socks reduces your chances of developing painful blisters, corns, and calluses.

However, don’t re-wear a dirty pair of socks. Accumulated sweat and grime can irritate your feet. Be sure your socks are clean and dry. If you sweat during your run, wash and dry your feet and then put on a clean pair of socks.

3. Take steps to prevent fungal infections

While we’re on the subject of socks, never wear another person’s socks or share yours with a friend or family member. Socks, shoes, towels, and even bathmats can harbor the fungus that causes athlete’s foot. This condition can lead to itching, pain, and peeling skin.

Another highly contagious fungus that can be transmitted through footwear as well as dirty manicure instruments is onychomycosis, which affects your toenails. If you get a toenail fungus, your toenails may turn yellow or white, thick, brittle, and crumbly.

Only frequent a nail salon that sterilizes its tools in an autoclave and uses an antiseptic wash. Don’t borrow anyone else’s nail clippers or other pedicure equipment.

4. Properly cleanse and care for your feet

Wash your feet daily. Use warm water and a gentle cleanser. Be sure to clean between your toes. If your toenails are dirty, use a brush to remove debris.

Dry your feet thoroughly before putting on your socks and shoes. Dry between your toes, too. Then apply a good moisturizer that prevents them from cracking and can also cut down on friction when you wear shoes.

Only use a square-bladed toenail cutter to clip your toenails. If you used a curved clipper, you could develop a hangnail. Keep your toenails short and square.

5. Warm up your feet before exercise

Keep your feet, toes, and ankles warm and limber so they don’t develop strains, sprains, and other injuries. Even before you get out of bed, you can do some ankle rotations and toe flexes.

If you’re prone to plantar fasciitis, stretching is extra important. Be sure to start gently and gradually increase the range of the stretch. You might also benefit from a night splint that stretches out the sole of your foot while you sleep. 

Another tip is to give your feet the same care you give other body parts and treat them to an annual exam. We look for potential issues and resolve any foot problems or pain you currently have. To treat your feet right, give us a call or fill out our online appointment form today.