5 Tips for Starting a New Exercise Program


It’s that time of year when people are making New Year’s resolutions. At Long Island Foot & Ankle Group, PC, we know that one of the most common resolutions is to begin a new exercise program and get in shape. Regular exercise has many benefits to your feet and the rest of your body. Below are some tips to help ensure your fitness plan is safe and will not harm your feet.

1.       Start with a checkup. It’s smart to get your doctor’s “all clear” to begin a new exercise program. Our foot and ankle surgeons Dr. Russell Caprioli, Dr. Mary Ann Bilotti, Dr. John Haight or Dr. Marzana Mleczko will examine your feet and ankles and make sure there are no new podiatric problems that could affect your choice of fitness activities. They will also monitor existing conditions. In some cases, a custom orthotic device for your shoes may be prescribed to accommodate conditions such as bunions or plantar fasciitis.

2.       Choose the right activity or activities. Aerobic, weight-bearing, strength training, interval training, weights, low impact/high impact—today there are so many exercise activities to choose from and each has its unique benefits. In many cases, a combination of different types of exercise will yield the best results. Consult your physician or a professional trainer if you have questions about your exercise needs and abilities.

3.       Wear the right shoes. Different sports require different movements of the feet and ankles. It’s best to visit a professional sports shoe store to get the right shoes for the activity you will be doing. Be sure to have your feet measured. Try on both shoes and spend several minutes in the store simulating the type of movement you will be doing to make sure they are comfortable.

4.       Phone a friend. Having an exercise buddy can help you be accountable and increase the likelihood of sticking with your new plan. It also adds a social component to exercise which can make it more fun.

5.       No pain, plenty of gain. If at any time you begin to experience ankle or foot pain during or after your new fitness activity, contact our Valley Stream (516-825-4070) or Lake Success (516-327-0074) office. Pain is not normal and ignoring it may lead to an injury.