With COVID-19 remaining a real threat in South Florida, more people are turning to home exercise to avoid busy outdoor spaces, gyms, and fitness centers. If you’ve decided to work out at home, you’ll need to take special care to protect your feet and ankles.
Remaining active is important, but it’s equally as important to avoid injuries. Here are the best tips from your foot doctor Boynton Beach to stay protected while you maintain or improve your overall health.
Limit Intensive Activities if You Are Overweight
Exercise, combined with a sensible diet, is one of the best ways to lose weight or maintain a healthy weight range. Your foot doctor Boynton Beach may even recommend weight loss to support your overall health and reduce the risk of certain foot and ankle injuries or conditions like varicose veins.
However, carrying some extra weight could actually increase the chance of some injuries, especially if you engage in high-impact activities. Running, jumping, and rapidly pivoting while you’re overweight could lead to sprains, fractures, or bruising and swelling.
If you are worried about damaging bones and joints, you could engage in a low-impact exercise like walking on a treadmill, using a rowing machine, or even an exercise bike. You can still get an adequate cardio workout without placing excess stress on your ankles and feet.
If you have recently taken up exercise and are experiencing frequent pain and discomfort in your feet or ankles, you can schedule an appointment with your local foot doctor Boynton Beach. We can evaluate your foot health and treat ankle fractures Boynton Beach or foot fractures Boynton Beach. As experts in sports medicine, we can also recommend the best exercises for recovery and health maintenance.
Home Exercise: Stretch Before You Start Working Out
You should always stretch and warm-up before you start exercising. If you’re walking, sometimes this can be as simple as starting with a slower pace to get your muscles active and your blood pumping. Stretch your calves and thighs before more intensive exercises, and ramp up your session gradually.
You can also perform stretching exercises to improve overall muscle conditioning. Walking on your heels and then tiptoes for twenty seconds (up to five reps) will strengthen shins, calves, and muscles in your feet.
If you are stretching regularly and still find that you are unusually sore after exercise, there could be an underlying foot condition that needs treatment. Fatigue after exercise is normal, but this should be bearable and short-lived. Pain is never normal and indicates an injury. Your foot doctor Boynton Beach can diagnose the cause of pain and discomfort, provide treatment, and offer advice on the types of activities that are safest for you.
Avoid Exercise in Bare Feet
You may feel like it’s ok to work out at home without proper footwear. This can lead to injuries and excess stress on muscles and joints. Even at home, you should always wear footwear that provides adequate sole and ankle support. The right footwear will reduce fatigue and help to prevent issues like rolled ankles that lead to sprains.
If you know that you have flat feet, collapsed arches, or other deformities, then you may need specialized orthotics to safely exercise. Your foot and ankle doctor Boynton Beach can examine your feet and recommend the right footwear or custom-formed orthotic inserts.
Stay Safe at Home with the Help of Your Foot Doctor Boynton Beach
Your podiatrist Boynton Beach can diagnose and treat sports and exercise-related conditions of the feet and ankles. If you are overweight or have preexisting conditions, your foot doctor Boynton Beach can provide expert medical advice to ensure that you’re working out safely.
Follow our tips for safe exercise at home, and contact the Foot, Ankle, & Leg Vein Center if you have concerns relating to an injury, pain, or a preexisting condition that needs treatment or maintenance.