For many, the new year feels exciting, motivating, and full of possibilities — and that may mean looking forward to dusting off your running shoes or creating a new workout routine. But there’s one part of the body that often gets forgotten in all of that planning: your feet.
They’re the first thing to hit the ground when you start any workout, and the last thing you want slowing you down once you become more active. Kelly L. Geoghan, DPM, and our team are here to make sure you meet your goals without sacrificing your foot and ankle health. Here are five ways to prepare your feet for activity.
One of the biggest mistakes people make is going from zero to 100 right after the ball drops. Your enthusiasm might be high, but your feet and ankles likely need some time to catch up. Tendons, muscles, and ligaments strengthen gradually, not overnight.
Whether you’re planning to start running, try a new exercise class, or walk more, it’s best to ease your way into becoming more active. We recommend adding a little time or intensity each week rather than pushing hard right away, giving your feet a chance to adapt and reducing your risk of common issues such as plantar fasciitis or Achilles tendon pain.
Believe it or not, worn-out shoes are one of the most common causes of foot injuries. Even if they still look fine on the outside, the support and cushioning can break down long before you notice it.
Take a moment to check your footwear and look for:
If your shoes have lost their support, it’s time to replace them. Choosing the right shoe for your foot type and activity can make a huge difference in comfort and injury prevention.
Strong, flexible feet are far less likely to develop pain or injury. A few minutes of stretching each day helps loosen tight calves, strengthen your arches, and improve your balance.
Simple movements like pointing and flexing your toes, rolling your arches on a tennis ball, or slow calf stretches go a long way. You can also try exercises like picking up marbles with your toes or standing on one foot, which can build strength and improve stability.
These quick routines prepare your feet for higher-impact activities and help prevent strain.
Foot pain rarely appears out of nowhere. There are usually early warning signs, such as heel soreness, tightness in the arch, or discomfort after standing or walking for long periods.
It’s tempting to brush off those early signs, especially when you’re excited to get started, but doing so can lead to more serious issues later. If your feet hurt consistently, feel swollen, or start affecting the way you walk, it’s time to take a break and assess what’s going on.
Rest, ice, stretching, and supportive shoes can often help. But if pain persists, Dr. Geoghan can evaluate the cause and recommend the right treatment before it gets worse.
Your feet work hard, and sometimes they need a little extra help. Typically, that means investing in custom orthotics. Orthotics give your arches and heels the cushion and alignment they need during higher impact activities.
If foot pain becomes a problem, we turn to advanced, noninvasive treatments such as MLS laser therapy and shockwave therapy.
A more active year starts from the ground up. With preparation, your feet can carry you through new routines, bigger goals, and more movement without injury or discomfort. Start slow, stretch often, wear supportive shoes, and pay attention to what your body tells you along the way.
If you need more support or you’re concerned about existing foot and ankle symptoms, contact Kelly L. Geoghan, DPM, in Lutherville, Maryland, today to schedule an appointment and get started with a customized treatment plan.
