Don’t let foot injuries keep you from
your fitness resolutions
In the New Year, don’t forget to keep
your feet in tip-top shape while following through with your resolutions to get
fit. Indianapolis foot
and ankle surgeon Scott Neville, DPM, FACFAS, offers tips for foot
safety while at the gym.
Start new workouts gradually— Increase your stamina
and the length of your workouts gradually to avoid overuse injuries such as
stress fractures or tendon strains and sprains. Stretching your muscles before
and after workouts also helps prevent these types of injuries. “If you do feel
you’ve sprained your ankle, be sure to seek treatment right away,” Dr. Neville, a member of the
American College of Foot and Ankle Surgeons explains. “Untreated or repeated ankle
sprains may lead to chronic ankle instability, a condition that causes
persistent pain and a ‘giving way’ of the ankle.”
Wear the right shoe and sock—Wear well-fitting
athletic shoes designed for the exercise or sport. According to Dr. Neville, shoes that don’t
support the arch of the foot and provide cushion for the heel can cause heel
pain (plantar fasciitis). Shoes that are too small can also cause a neuroma, or
a thickening of the nerve tissue, in the foot and may require injections,
medication or physical therapy. Wearing cotton or non-slip socks are also key
to help avoid painful blisters, which can become infected and cause more
serious issues.
Use good technique— Improper exercise techniques can
result in injury to the tendons or ligaments in your feet and ankles.
“Incorrect posture or misuse of exercise equipment can cause decreased
stabilization in the foot and ankle, leading to joint sprains and muscle
strains,” Dr. Neville says.
Protect yourself from bacteria—Sweaty shoes, public
showers, exercise equipment and the pool deck at the gym are breeding grounds
for fungus, viruses and bacteria, including drug-resistant strains like MRSA
(methicillin-resistant Staphylococcus aureus) which has become increasingly
more common. Never go barefoot while in public areas; water shoes can provide a
great barrier between your feet and the wet surfaces. “It’s also best to cover
cuts and cracks in the skin or ingrown toenails since these minor tears in the
skin’s surface can act as entry points for bacteria. If you have a cut or
scrape that becomes red or swollen and is not healing in a timely manner, don’t
hesitate to see a foot and ankle surgeon for an examination,” Dr. Neville says.
Above
all, it’s important to listen to your body. If you experience an injury or
pain, call Dr. Neville’s office at
317-834-5777 for an evaluation. To learn more about foot and ankle health topics, visit the American College
of Foot and Ankle Surgeon’s website, FootHealthFacts.org.
317-834-5777 for an evaluation. To learn more about foot and ankle health topics, visit the American College
of Foot and Ankle Surgeon’s website, FootHealthFacts.org.