You should ask your doctor’s advice before starting any kind of exercise program, especially if you haven’t done much exercise for a while, are overweight or have had a recent illness or injury. At the very least, have your weight, pulse and blood pressure checked, and get your doctor’s approval for the sort of program you have in mind.
- Choose the appropriate footwear for the sport activity. Replace shoes when they’re worn out and avoid hand-me-downs.
- Have your feet measured every time you buy new shoes, and do it while you’re standing.
- Wear socks made of an acrylic blend fibre or wool, not cotton, to help prevent blisters.
- When starting a new activity be sure to get instruction on proper form and technique. Don’t try to do too much too fast.
- Warm up and stretch before you start exercising. Concentrate on the large muscles first such as hamstrings and quadriceps and glutes then move on to smaller muscle groups such as calves, triceps.
- If something hurts, stop the activity. Remember foot pain is not normal.
- Minor foot pain (either a sprain or strain) can often be treated with rest, ice, compression and elevation.
- If foot pain continues for more than two or three days or if an injury results in swelling or causes you to walk differently, see a physiotherapist or podiatrist.