Here in Nassau County we are beginning to finally see the beginning of spring temperatures, which is inspiring our patients at Long Island Foot & Ankle Group, PC to head outdoors for brisk walks, runs and other fitness activities. We understand the enthusiasm, especially after the long winter we’ve just had. Below are a few tips to help you avoid common injuries at the start of the season.
Test Your Shoes—examine your fitness footwear before you start up an outdoor workout program. Running shoes as a rule should be retired after a year or 300-500 miles. In addition to looking over your shoes for tears, wear spots and reduced tread, try the flex test. If you can completely twist your sneaker into a spiral or bend completely in half from toe to heel, chances are it’s time for a new pair.
Shop Smart--if you are in the market for new sneakers or walking shoes and you exercise regularly, get fitted by a professional at a store that specializes in sports shoes. Shop at the end of the day when feet are at their largest and bring the type of socks you will wear to work out along with any orthotic inserts to try on with the shoes. Take your time and make sure the shoes are completely comfortable before buying.
Start Slow—if you’ve spent the winter hibernating on the couch, don’t try to do too much too soon. Rapidly starting an exercise program after a time of inactivity is one of the biggest causes of injuries. Achilles tendonitis—the inflammation of the tendon that runs down the back of your lower leg--is brought on by increasing the intensity and duration of physical activity too suddenly. Be sure to stretch and warm up before exercise too.
Avoid Ankle Sprains—April showers, the last vestiges of melting snow and the occasional below-freezing morning can result in slick spots along your route. Step carefully and be mindful of the surfaces you are on.
Deal with Foot Pain—if you’ve been experiencing pain, soreness, swelling or any other unusual foot symptom, it’s important to get it resolved before beginning to exercise. Contact our Valley Stream (516) 825-4070 or Lake Success (516) 327-0074 office and make an appointment with one of our podiatrists, Dr. Russell Caprioli, Dr. Mary Ann Bilotti, Dr. John Haight or Dr. Marzana Mleczko today.