Do’s and Don’ts for Getting Back in the Swing this Spring

At the first hints of warmer days and springtime sunshine, we at NY Foot Health know this will inspire people to head outdoors. It’s been a long winter, and our bodies are ready to get moving! One of the best ways to start ramping up your fitness level is with a walking or running program. These physical activities have several advantages. They raise your heart rate, which helps burn calories and improves heart function. It lowers your risk of heart disease and peripheral arterial disease, hypertension, and diabetes. Below are some do’s and don’ts for easing back into exercise this spring.

Do: check your walking shoes. While running and walking are great because they don’t require much equipment, the one critical piece is a good pair of shoes. If you have a chronic foot problem like heel pain or bunions, you may want to consult your podiatrist to find out the best type of shoe to accommodate your condition and allow you to exercise comfortably. Don’t have a podiatrist? Use our online directory to find a qualified foot doctor in your community. Inspect your shoes for signs of wear and replace them every 300-500 miles, even if they look fine.

Don’t: overdo it the first few times you're out. Pleasant weather can be a good motivator but be sure to match your fitness plan to your current level of activity when starting up in the spring, especially if you've been inactive over the winter. When you haven't conditioned your body property, running too far, too fast will lead to Achilles tendon issues, shin splints, and fatigue.

Do: stretch properly once muscles are warmed up to help prevent injury. Don’t skip your cool down either.

Do: intersperse other types of exercise and fitness activities with walking or running. Aim for a total of 150 active minutes each week. Incorporate activities that work all your muscle groups, strengthen your core, and increase balance.

Don’t: run through the pain. If you are experiencing pain, swelling, or other unusual symptoms in your lower legs, ankles, feet, or toes, seek a podiatric evaluation promptly. Continuing to exercise when you're hurting is likely to lead to a more severe injury that will sideline your fitness plan for a more extended period.

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