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Your feet are one of the most overlooked parts of your body when it comes to exercise. As you exercise, pay attention to what your feet are telling you because your feet can tell you so much about your overall health. The American Podiatric Medical Association stresses the importance of foot care in exercising. People do not realize the amount of pressure that is placed on your feet while exercising. Proper fitness requires wearing the right clothes and shoes. It is important to consult your podiatrist before beginning any fitness program, in order to ensure proper performance and protection of your feet. Improper foot care during exercise can also contribute to some of more than 300 foot ailments. According to the APMA, exercise offers a host of benefits, but proper foot care allows you to continue to exercise properly and without difficulty. Begin with Stretching Before beginning any exercise regimen, proper stretching is essential. If you properly warm up your muscles, the strain on muscles, tendons and joints will be reduced. Stretching should take 5 to 10 minutes and should be conducted in a stretch/hold/relax pattern without bouncing or pulling. It is important to fully stretch the muscles in the back of your leg and thigh (posterior) as well as the anterior muscles. Some effective stretching exercises to fully prepare your foot and ankle for exercise include the following: • Wall push-up - Face the wall from three feet away, with feet flat on the floor, and knees locked. Lean into the wall, keeping your feet on the floor and hold for 10 seconds as the calf muscle stretches, then relax.
• Hamstring stretch - Put your foot, with knee straight and locked, on a chair or table. Keep the other leg straight with knee locked. Lower your head toward the raised knee until the muscles tighten.
• Lower back stretch - In standing position, keep both legs straight, feet spread slightly. Bend over at the waist and attempt to touch the palms of your hands to the floor. Excessive tightness of your calf muscles can contribute to many foot and knee problems. A major location for injury is the Achilles tendon. When your calf muscle tightens up, it limits the movement of the ankle joint. Remember, as well, not to bounce when stretching as that will contribute to injury. Walking and your Feet Approximately 67 million adults in this country have discovered that walking is one of the most fun, natural, and inexpensive ways to keep your health and your feet in top shape. Walking can be enjoyed almost anywhere, any time, and year round. According to the American Podiatric Medical Association, exercise offers an array of benefits including: • Helps control weight, blood sugar, and cholesterol levels
• Can burn up to 100 calories per mile or 300 calories per hour
• Improves cardiovascular fitness To gain the most from walking, it is important to pay close attention to your feet. Shoes that do not fit properly or provide adequate support, lack of stretching, and improper gait can lead to foot injuries or pain. The most common foot problems are blisters, corns, calluses, and plantar fasciitis. It is important to make sure you have proper shoes for fitness, as they will provide the protection and support for your feet.
Consult your Oklahoma City podiatrist before beginning any fitness program. Your podiatrist will complete a thorough foot exam to ensure the health of your feet. A properly planned and maintained fitness regimen can help you get in shape and protect your feet.
Sean Hartmen writes for Dr. Bil Buksh, a leading podiatrist in Oklahoma City, Norman and Edmond. Specializing in services such as heel pain, foot surgery and Oklahoma City neuroma, patients turn to Dr. Buksh for all of their foot and ankle health care needs.
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