Protecting Your Feet During an Aerobic Exercise

As my doctor explained to me recently when seeing me for foot pain: feet take a lot of pressure, supporting the weight of the whole body, and absorbing the shock of every step. Foot pain and foot injuries related to exercise are very common, yet preventable. By following some exercise training guideline and wearing good quality shoes that fit properly you can escape from the foot pain so many of us have fallen to.

Types of foot related injuries include tendonitis, or inflammation of the tendons (either of the feet or ankle), pain in the heels or in the balls of the feet caused by poor fitting or worn out shoes, and stress fractures (tiny cracks in the foot bones from overuse.) What type of injury you would be most prone to depend on your own training routine, and physical condition. Luckily, all these painful problems can be prevented with the same simple foot care measures.

From personal experience I can tell you that these simple preventive measures are a lot less trouble than a foot injury. Pain in your feet affects mobility, and that affects just about everything in your day-to-day life. It's better to start off right, than to have to take a break while a foot injury heals.

Don't Train Too Hard, Too Soon.

There's something inside of many of us that makes us want to push ourselves too hard during exercise. We want to do the best we possibly can, regardless of how ready our body may be. Many foot injuries are the result of starting a new exercise plan too quickly, or increasing the intensity too soon.

Aerobic exercise, walking, running, biking, etc., are hard on the feet. When you're starting out with a new aerobic exercise you may take it slow to build up the endurance of your cardiovascular system or your muscles, but few people consider their feet in this equation. The ligaments and foot joints need to build up endurance too, and unfortunately, you may not feel the limits of what your feet can handle until it's too late. Pain is a sign you've already done too much.

To avoid injury, it's best to keep your workouts increasing in length or intensity very slow and gradual, even if you feel like you're ready to do more. How quickly it's safe to progress depends on a number of factors, including, your age (ligaments and tendons become less elastic as we age), your general health, other medical conditions you have, and how active you already are.

Talk to your doctor, or your training coach if you have one, about a safe workout schedule that will allow you to progress without the risk of a foot problem. Tell them the type of aerobic exercise you want to do, and how often you plan to do it.

Prevent Foot Pain With Good Shoes

Exercises like aerobics, walking and running really only require one important piece of fitness equipment - good shoes. When you're placing the kinds of demands on your feet that aerobic activity requires, protecting your feet with a good quality shoe is essential.

Start by buying the right type of shoe for the activity you're going to do. There really is a difference between walking, running, and tennis shoes. If you aren't sure what kind of shoes you need, talk to the sales people at a knowledgeable sporting goods, or athletic shoe store. Ideally, find a store that specializes in the activity you do. To get the best help, for say, running, try to find a running store.

After choosing the right type of shoe, get one that fits well. Try on shoes later in the day when your feet are likely to be more swollen to make sure your new shoes accommodate you. Try on both shoes and walk around in them. Have a professional measure your foot to help you find the best size, especially if you haven't measured your foot in a few years.

Warm Up, Cool Down, and Stretch

A proper warm up and cool down is as important for preventing foot pain as it is for prevent muscle problems. Stretches also help prepare your feet for exercise, and allow then to function at peak performance. For stretches that specifically benefit the feet, visit Dr. Foot at: http://www.drfoot.co.uk/how%20to%20avoid.htm.