Do’s and Don’ts for Safely Re-Starting Your Exercise Plan

At Pasco-Hernando Foot & Ankle, we’re happy that things are opening up for our Nature County patients. One area of life that many people put on hold during the stay-at-home coronavirus quarantine was exercising. If you’re one of them, now’s the time to start back up. Regular exercise has many physical and mental health benefits that are needed now more than ever. Below are some suggestions for rebooting your fitness program without causing foot or ankle injuries.

Do: start slowly—especially if you’ve spent a significant period being inactive. Many common injuries like Achilles tendonitis, shin splints, and even stress fractures happen if you overdo it when first starting up. Whatever activity or program you choose, it’s best to start slowly and work up to a more strenuous workout gradually.

Don’t: neglect care of chronic podiatric conditions. If you have a bunion or suffer from arthritis, flat feet, or other ongoing condition, you may want to have a conversation with our podiatrist, Dr. Lawrence J. Kales, before getting back in the game. The foot doctor will want to know if you are currently in pain and if your condition has worsened since your last visit to our Spring Hill (352 683-5799) and Hudson (727-868-2128) office.

Do: take this opportunity to re-evaluate your fitness goals. If you have concerns about falls, for example, you may want to incorporate activities like Tai Chi that increase balance. If joint health has become more important to you, look at weight-bearing exercises and muscle strengthening. Now’s a good time to start a new exercise plan if your goals have changed.

Do: check your shoes. Fitness shoes have a lifespan—usually between 300-500 miles of walking or running. Of course, you should swap them out sooner if you notice signs of wear like compacted insoles, worn soles, or stretched out heel counters. Damaged or improper footwear can lead to injury.

Don’t: ignore foot or ankle pain. While starting to be active again after a break may lead to some muscle pain, acute pain or pain that is consistent (even if it’s intermittent) should be evaluated by the foot doctor. Contact us to schedule a consultation.