So many people are preparing to make a New Year fitness resolution. But, as we all know, those resolutions won't last long if your new routine makes your feet hurt. Want to stay active and safe throughout 2025? Here are the five keys to protecting your feet when working out.
5 Ways to Safely Keep a New Year Fitness Resolution ![woman doing crunches]()
Exercise can always put pressure on your feet. But that's especially true when you're starting a new routine, since your feet (and the rest of your body) need time to adjust. Often, people rush into their New Year fitness resolution, only to break it soon after due to burnout or injury. Want to be one of the few who's still a feature in the gym after January is over? This is what Dr. Alvin Cowans suggests:
Be choosy about your shoes.
When you're starting a new fitness routine, look for sneakers with plenty of heel cushioning and lots of heel support, reducing your risk for plantar fasciitis. Feett matters, too. Look for shoes with lots of room in the toe box, to avoid pinching your toes, since that could lead to ball of foot pain caused by a neuroma. Also, make sure there's room between the end of your big toe and the end of the shoe. Otherwise, your nail will slam into the shoe during workouts, increasing your risk for an ingrown toenail. And don't forget to consider your socks. Look for pairs that wick moisture away from sweaty feet, reducing your risk for both blisters and foot fungus.
Ease into new activities.
One of the main causes of exercise-related foot injuries is doing too much, too soon. If you want to safely commit to a New Year fitness resolution without suffering from a foot strain, sprains, or even stress fractures, begin slowly, allowing your body to gradually adjust to longer or more intense workouts. Also, be sure to warm up and cool down before exercise, incorporating active and static stretches to protect your muscles and tendons.
Focus on form.
Make sure you're using equipment correctly, and position your body safely when running or lifting weights. Not sure about proper technique in the gym? Ask for an introduction to the fitness equipment. (Most gyms will provide a free orientation for new members.) Better yet, invest in one or two sessions with a personal trainer to make sure you've got a New Year fitness resolution that won't hurt your body. While this won't be cheap, it could save you from the pain and expense of dealing with an injury down the road.
Keep 'em covered.
Hitting the showers at the gym? Jumping into a pool at your local health club or community center? Make sure to keep your feet covered at all times, as the bacteria that can lead to foot or toenail fungus thrives on wet, shared surfaces like pool decks or locker room floors. Buy a pair of flip-flops that can stay in your gym bag, to make sure you don't forget your shower shoes, leaving your feet and nails vulnerable to infection.
Never train through pain.
It's normal to feel mild muscular discomfort the day after a taxing new workout. But if you feel sharp pain during exercise, or if post-workout pain lingers for more than a day or two, that could be a sign that you've sustained an injury. Stop your New Year fitness resolution right away and make an appointment in the office for a comprehensive injury examination.
Clearing Up Foot Pain to Start the New Year on the Right Foot
Of course, starting a new fitness routine will be challenging if you're already dealing with foot or ankle pain. For that reason, we recommend seeing Dr. Cowans before hitting the gym for your resolution. When you come in, he can relieve your discomfort--typically without surgical intervention--while recommending workouts that put less pressure on your feet. (Some favorites include swimming or recumbent biking, since they put little to no pressure on your feet.)
Additionally, if you have bunions, flat feet or other conditions that could lead to pain during exercise, Dr. Cowans can help remove such obstacles to success. From helping you pick the best shoes for your foot type to fitting you for custom orthotics, or even providing laser therapy for pain, he's here to set you up for success with your New Year fitness resolution. All you have to do is give him a call at 770-727-0614 , or follow this link to request an appointment.
