‍Photo by Jan Romero on Unsplash

The feet are often neglected when it comes to fitness, but they play a crucial role in our overall health and well-being. Whether you're a beginner or a seasoned fitness enthusiast, it's important to pay attention to foot care to prevent and manage foot problems that can hinder your progress.

In this article, we will explore the importance of foot care in fitness, common foot problems during a fitness journey, foot care tips for preventing and managing foot problems, choosing the right footwear for your fitness activities, proper foot hygiene and maintenance, stretching and strengthening exercises for the feet, seeking professional help for foot care, the connection between foot health and overall fitness, and foot care products and tools for fitness enthusiasts. By following these guidelines, you can ensure that your feet stay healthy and pain-free as you embark on your fitness journey.

Importance of Foot Care in Fitness

When it comes to fitness, we often focus on our muscles, joints, and cardiovascular health, but we rarely give much thought to our feet. However, the feet are the foundation of our body and any problems with them can affect our overall performance and well-being. Taking care of your feet is essential for preventing injuries, improving balance, and maintaining proper posture during exercise.

One of the main reasons why foot care is important in fitness is the prevention of common foot problems. Regular foot care can help prevent conditions such as plantar fasciitis, Achilles tendonitis, and stress fractures, which can be debilitating and hinder your progress. By keeping your feet healthy and pain-free, you can continue to enjoy your fitness activities without any limitations.

Another important aspect of foot care in fitness is the role of the feet in proper alignment and balance. Your feet act as shock absorbers and provide stability during exercise. If your feet are not properly aligned or if you have any imbalances, it can affect your posture and increase the risk of injuries. By taking care of your feet and addressing any imbalances or misalignments, you can improve your overall performance and reduce the risk of injuries.

Common Foot Problems During a Fitness Journey

Photo by Jan Romero on Unsplash

During a fitness journey, it's not uncommon to experience foot problems. Some of the most common foot problems that fitness enthusiasts face include plantar fasciitis, Achilles tendonitis, shin splints, blisters, and toenail injuries. These problems can be painful and can significantly impact your ability to exercise and stay active.

Plantar fasciitis is a condition characterized by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot. It often causes heel pain and can be aggravated by activities such as running, jumping, or walking for long periods of time. Achilles tendonitis, on the other hand, is an inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. It can cause pain and stiffness in the back of the heel and can make it difficult to perform activities such as running or jumping.

Shin splints are another common foot problem that can occur during a fitness journey. They are characterized by pain along the shinbone and are often caused by overuse or repetitive stress on the muscles and tendons in the shin. Blisters and toenail injuries are also common, especially if you're not wearing the right footwear or if your shoes are too tight. Blisters can be painful and can make it difficult to continue your fitness activities, while toenail injuries can cause discomfort and may even lead to infections if not properly treated.

Foot Care Tips for Preventing and Managing Foot Problems

Preventing and managing foot problems during a fitness journey is essential for maintaining your progress and staying active. Here are some foot care tips that can help you prevent and manage common foot problems:

• Wear the right footwear: Choose shoes that are appropriate for your fitness activities and provide proper support and cushioning.  Make sure they fit well and have enough room for your toes to move freely.
• Gradually increase intensity: If you're starting a new fitness program or trying a new activity, make sure to gradually increase the intensity and duration to avoid overloading your feet and causing injuries.
• Take breaks and rest: Listen to your body and take regular breaks during your workouts. Resting allows your feet to recover and reduces the risk of overuse injuries.
• Practice good foot hygiene: Keep your feet clean and dry to prevent fungal infections such as athlete's foot. Make sure to dry your feet thoroughly, especially between the toes.
• Stretch and strengthen your feet: Include stretching and strengthening exercises for your feet in your fitness routine. This can help improve flexibility, prevent imbalances, and reduce the risk of injuries.
• Use orthotics or insoles if necessary: If you have any foot problems or imbalances, consider using orthotic inserts or custom-made orthotics to provide additional support and stability.

By following these foot care tips, you can minimize the risk of foot problems and ensure that your feet stay healthy and pain-free during your fitness journey.

Choosing the Right Footwear for Your Fitness Activities

Choosing the right footwear is crucial for preventing foot problems and ensuring your comfort and safety during your fitness activities. Different activities require different types of shoes, so it's important to choose shoes that are specifically designed for the activity you will be doing.

For running or jogging, it's important to choose running shoes that provide adequate cushioning and support. Running shoes are designed to absorb shock and reduce the impact on your feet and joints. Look for shoes that have a flexible sole, a cushioned midsole, and good arch support.

If you're into high-impact activities such as aerobics or dance, consider wearing cross-training shoes. These shoes are designed to provide stability and support for lateral movements. They have a wider base and a stiffer sole to prevent ankle sprains and provide better stability during side-to-side movements.

For activities such as hiking or trail running, choose hiking shoes or trail running shoes that have a more rugged sole and provide better traction on uneven surfaces. These shoes are designed to protect your feet from rocks, roots, and other obstacles you might encounter on the trail.

When choosing shoes, make sure they fit properly and have enough room for your toes to move freely. Your feet can swell during exercise, so it's important to choose shoes that have some extra room. Try on shoes in the afternoon or evening when your feet are at their largest, and make sure to walk around and test them before making a purchase.  Remember to utilize orthotics or insoles if necessary to provide extra support and comfort.

Proper Foot Hygiene and Maintenance

Proper foot hygiene and maintenance are essential for preventing foot problems and keeping your feet healthy and pain-free. Here are some tips to help you maintain proper foot hygiene:

• Wash your feet regularly: Wash your feet with warm water and mild soap every day. Make sure to clean between your toes and dry your feet thoroughly, especially between the toes.
• Keep your feet dry: Moisture can promote the growth of bacteria and fungi, so it's important to keep your feet dry. After washing, make sure to dry your feet thoroughly, paying special attention to the areas between your toes.
• Moisturize your feet: Use a moisturizing cream or lotion to keep your feet hydrated and prevent dry skin. Avoid applying moisturizer between your toes, as it can create a moist environment that can promote fungal growth.
• Trim your nails properly: Trim your nails straight across and avoid rounding the corners, as this can lead to ingrown toenails. Use a nail file to smooth any rough edges.
• Wear clean socks: Change your socks daily and choose socks made of breathable materials such as cotton or moisture-wicking fabrics. Avoid wearing socks that are too tight, as they can restrict circulation and increase the risk of foot problems.
• Avoid walking barefoot in public places: Walking barefoot in public places such as gyms, swimming pools, and locker rooms can increase the risk of fungal infections. Make sure to wear flip-flops or sandals to protect your feet.

By following these foot hygiene tips and maintaining proper foot care, you can prevent common foot problems and keep your feet healthy and pain-free.

Stretching and Strengthening Exercises for the Feet

Stretching and strengthening exercises for the feet are important for maintaining flexibility, preventing imbalances, and reducing the risk of injuries. Here are some exercises that you can incorporate into your fitness routine to keep your feet strong and flexible:

• Toe curls: Sit in a chair and place a towel on the floor in front of you. Using your toes, curl the towel toward you and hold for a few seconds. Repeat several times.
• Toe stretches: Sit on the floor with your legs extended in front of you. Place a towel around the ball of your foot and gently pull the towel toward you, stretching your toes. Hold for a few seconds and repeat on the other foot.
• Heel raises: Stand with your feet hip-width apart. Slowly rise up onto your toes, lifting your heels as high as you can. Hold for a few seconds and then lower your heels back down. Repeat several times.
• Ankle circles: Sit in a chair and lift one foot off the ground. Rotate your ankle in a circular motion, first clockwise and then counterclockwise. Repeat on the other foot.
• Arch lifts: Sit in a chair with your feet flat on the floor. Slowly lift your toes off the ground, keeping your heels on the floor. Hold for a few seconds and then lower your toes back down. Repeat several times.
• Calf stretches: Stand facing a wall and place your hands on the wall for support. Step one foot back and press your heel into the ground, keeping your leg straight. Lean forward slightly to feel a stretch in your calf. Hold for a few seconds and then switch sides.

Incorporate these exercises into your fitness routine at least two to three times a week to keep your feet strong, flexible, and injury-free.

Seeking Professional Help for Foot Care

While proper foot care and maintenance can go a long way in preventing and managing foot problems, it's important to seek professional help if you're experiencing persistent pain or discomfort. A podiatrist, or foot specialist, can diagnose and treat foot conditions, provide custom orthotics, and offer expert advice on foot care.

If you're experiencing foot pain, swelling, or any other foot problems that are interfering with your fitness journey, don't hesitate to make an appointment with a podiatrist. They can conduct a thorough examination, perform any necessary tests, and develop a treatment plan tailored to your specific needs.

The Connection Between Foot Health and Overall Fitness

Foot health and overall fitness are closely interconnected. Your feet are the foundation of your body and any problems with them can affect your overall performance and well-being. By taking care of your feet and addressing any foot problems, you can improve your overall fitness and prevent injuries.

Proper foot alignment and balance are essential for maintaining proper posture and stability during exercise. If your feet are not properly aligned or if you have any imbalances, it can affect your posture and increase the risk of injuries. By addressing any imbalances or misalignments and practicing proper foot care, you can improve your overall performance and reduce the risk of injuries.

Additionally, foot problems can affect your ability to stay active and participate in your favorite fitness activities. Conditions such as plantar fasciitis, Achilles tendonitis, and shin splints can be debilitating and can significantly impact your ability to exercise. By taking care of your feet and seeking professional help if necessary, you can prevent and manage these conditions and continue to enjoy your fitness journey.

Foot Care Products and Tools for Fitness Enthusiasts

There are a variety of foot care products and tools available that can help fitness enthusiasts maintain proper foot health. Here are some examples:

• Arch supports: Arch supports (Adjustable arch insoles i.e. SelectFlex) can provide additional support and cushioning for your feet. They can help alleviate foot pain and provide stability during exercise.
• Foot rollers: Foot rollers are cylindrical devices that you can use to massage your feet. They can help relieve tension, improve circulation, and reduce foot fatigue.
• Toe spacers: Toe spacers are small devices that you can place between your toes to help align them and promote proper foot alignment. They can be especially helpful if you have bunions or hammertoes.
• Orthotic inserts: Orthotic inserts are custom-made shoe inserts that are designed to address specific foot problems or imbalances. They can provide additional support, correct foot alignment, and reduce the risk of injuries.
• Foot creams and lotions: Foot creams and lotions can help keep your feet hydrated and prevent dry skin. Look for products that contain ingredients such as shea butter or coconut oil, which are known for their moisturizing properties.
• Blister pads and bandages: Blister pads and bandages can help protect your feet from blisters and provide cushioning to alleviate pain. They can be especially helpful if you're prone to blisters or if you're wearing new shoes.

When choosing foot care products and tools, make sure to look for high-quality, reputable brands. Consult with a podiatrist or foot specialist if you're unsure about which products are suitable for your specific needs.

Conclusion

Taking care of your feet is essential for maintaining your progress and staying active during your fitness journey. By following the foot care tips discussed in this article, choosing the right footwear, practicing proper foot hygiene, incorporating stretching and strengthening exercises for the feet, seeking professional help when needed, and using the appropriate foot care products and tools, you can ensure that your feet stay healthy and pain-free.

Remember, your feet are the foundation of your body, and any problems with them can affect your overall performance and well-being. By prioritizing foot care, you can improve your overall fitness, prevent injuries, and continue to enjoy your favorite fitness activities. So, take the time to give your feet the attention they deserve and embark on your fitness journey with confidence and comfort. 

Got a New Year’s resolution to get more exercise? That’s great! But let’s make sure to protect your feet! Starting a new sport or fitness program is a great way to drop weight or to improve your cardiovascular health. But when you try a new exercise or start exercising more, you put lots of pressure on your feet. And that can lead to sports injuries (National Safety Council)…unless you follow these three important tips for safely exercising!

How to Start a New Sport or Exercise

Whether you’re starting a new running program, or jumping into deadlifts and squats, caution is key. With any new movement, your body needs time to adjust. Don’t expect to get off the couch and run five miles on your first day.

Instead, start low and slow with your training. In your first week, mix running and walking and don’t go more than a mile. If that pace feels comfortable, you can slowly increase your miles or speed the next week. (The safest way to train is to limit your increases to 10%. Whether that means you run 10% farther or faster is your choice.) If walking is your new exercise of choice, check out our blog on how to start a walking workout (Very Well Fit Magazine).

Why is slow and steady the best way to try a new exercise? It gives your body (and feet!) time to adjust to new movements and time to build up the muscles that will support your activity. If you rush into a new sport at full force, you risk an overuse injury which could send you into your Podiatrists office with problems such as shin splints or heel pain.

Choosing Sport Specific Shoes

Maybe your exercise resolutions have you getting serious about one sport. If that’s the case, it’s important to wear the right shoes for your chosen activity. If you’re playing tennis or basketball more than three times a week, choose shoes specifically designed for those sports. (The same is true for cleat-based sports, such as soccer or football.)

But what if you’re just walking or hitting the cardio equipment at your gym? In this case, cross-training athletic shoes are the way to go. These are athletic shoes with forefoot flexibility, so you can run if you need to. They also have lateral support, so you can step from side-to-side in Zumba class or on the elliptical. Finally, they have good support to protect your feet from the impact of any exercise.

Consider Orthotics to Prevent Exercise-Related Injury

Sometimes the structure of your body (biomechanics) increases your injury risk. That means even the best athletic shoes won’t protect your feet when you exercise. If your feet are flat, if your arches are too high or if your legs are different lengths, you may need extra support. Customizeable Orthotic insoles such as SelectFlex could be your solution. SelectFlex are an entirely new type of dynamic energy returning insole that won ISHN’s award for Best Protective Footwear.  SelectFlex insoles use a patented energy returning arch lifting technology called the PowerLift Arch.  The PowerLift Arch provides the wearer with 3 energy return levels to support the arch with dynamic alignment with every step. 

This can improve your efficiency when starting a new sport, especially running. Want to learn more about keeping your fitness resolutions with the help of cutomizeable orthotic insoles? See how SelectFlex can help you meet those 2022 fitness goals!

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In addition to a slew of other health issues, carrying around extra weight on your body can cause some serious problems with your feet and ankles. As weight balloons, it will cause your body to shift how it distributes its balance, meaning that you have extra stress on your feet. Having your weight unevenly distributed can result in a lot of pain. This pain is present even when doing your simple, everyday tasks, like walking for a short distance.

1) Extra Weight Can Flatten Your Feet
Your feet have tendons and ligaments that bundle the bones together and hold them in place. Obesity can stress these ligaments and tendons, causing them to tear and break (Medical News Today). This can cause fallen arches and flat feet. When the arch of your foot lowers, it can cause your feet and every step to be painful. It lowers the effectiveness of their shock absorption, creating pain with every step. By using shoe inserts that can make each step more comfortable, you can stop this process in its tracks.

2) You Might Tear Your Plantar Fascia
An important part of your body is the plantar fascia, which connects the heel to your toes. Extra weight can cause stress during your daily activities. If you are overweight and are experiencing pain in your heels, you may have a case of plantar fasciitis. Investing in comfortable insoles for the inside of your shoes can help you avoid or correct this painful foot affliction.

3) Bone Spurs May Affect You
Carrying extra weight on your body can make your bones rub together. To prevent this from happening, your body may create some foot bone spurs. These are outgrowths from the bones in your feet (Mayo Clinic). Because of the stress that weight places on your joints, it is more likely that an overweight person will suffer from these. Being obese can affect them negatively, adding to the pain, stiffness, and tingling in your lower extremities. Talk to a doctor about effectively managing the pain caused by your bone spurs.

4) You Can Develop Localized Arthritis in Your Ankles
The Centers for Disease Control (CDC) reports (CDC.Gov).  that up to twenty percent of Americans suffer from arthritis. The two main forms of arthritis are osteoarthritis and rheumatoid arthritis. While arthritis can affect anyone, the instance of arthritis in people of larger weights is greatly enhanced. Arthritis in the ankles is a form of osteoarthritis. It happens when your cartilage wears down, that flexible and durable tissue that protects your bones from rubbing together at the joints. Obesity can cause your cartilage to wear away faster. While osteoarthritis is a stress injury, rheumatoid arthritis is an autoimmune issue where your body attacks its own joint tissue. Studies have shown that chemicals found in adipose tissue (fat) can cause rheumatoid arthritis to get even worse (Arthritis Foundation).

5) Diabetes Can Greatlyt Affect the Health of Your Feet
In addition to your weight distribution, your feet need adequate circulation and blood flow to stay healthy. Diabetes, which disproportionately affects those of larger weights, can cause a reduction of the flow of blood to your feet. If you develop sores on your feet, they can quickly become ulcerated and difficult to treat. Numbness in your extremities is an important reason to seek the aid of a medical professional. Over 70,000 amputations are done of feet and lower legs every year. It is important to your health to stay up to date on all medications and get a regular check up to catch issues before they get worse.

With so many issues that can affect your feet, it is no surprise that you will want to find relief. Give yourself appropriate and adjustable arch support and minimize foot pain by using orthotic insoles by SelectFlex®. They are committed to staying current on all the trends in orthotics and can bring you customizable arch support.

Introducing SelectFlex
SelectFlex can increase comfort and reduce pain in the feet by correcting alignment, supporting the arch, providing more ankle support and cushioning the feet. In other words, it can help promote more normal gait and mobility. I invite you to learn more about SelectFlex Arch Control Insoles. We have worked with an orthotics company and our own engineers and product designers to develop a shoe insert that closely imitates the function of certain ligaments in the foot. Our adjustable PowerLift® Arch can provide as much as 89 percent more arch support than other inserts at about one-quarter the cost of custom prescription orthotics. You can find out more about us here:  (Welcome To SelectFlex) You can also text us at (844) 600-0082. I hope you will want to find out more about how our product can help you with your peripheral neuropathy. On behalf of SelectFlex, we look forward to serving you.

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