A Step Ahead - Sole Foot and Ankle Specialists Blog

Posts for category: Exercise

The holiday season is done, and you have probably forgotten about your feet. Maybe you wore heels to different holiday parties or wore shoes with little to no support for shopping and walking around.   Now that it is 2019, most of us have made a resolution to exercise more. The increase for demand on our feet should come with an increase in awareness on how to keep them healthy. Here are a few tips to keep feet happy and healthy this 2019 year.

Ease into new exercise plans: If you decide to increase your activity this year, ease into it.  Too much too soon will have an impact on not only the body, but the feet as well. The last thing you want to do is start 2019 out with an overuse injury.

Find proper footwear: Whether the activity is basketball, walking, or trail running make sure you find the correct footwear that will provide the correct support and comfort for the activity.  Too often, injuries could have been prevented by altering footwear. Think about arch support, size and the insole when considering what shoes are appropriate for the activity.

Take care of your feet: It is vital to take care of your feet. Daily activities can even be unbearable when your feet are uncomfortable. Simple tasks such as proper nail care and moisturizer can prevent various issues including ingrown toenails or dry cracking calluses.  Other options could be stretching and massaging your feet especially with an increase in demand with a New Year resolution.

Listen to your feet: After a busy holiday season or the addition of an exercise plan make sure to listen to your feet.  If a pain starts and is not relieved with rest, do not push though and cause the injury to become more severe.

The holiday season along with New Year Resolutions is a very exciting time that can also be strenous on your feet.  If you or someone you know has any foot issues, please consider making an appointment with Dr. Jay C. Larson at Sole Foot and Ankle Specialists


Summer is one of the most popular times of the year for recreational sports and activities.  Intramural sports have been growing in popularity in recent years and are a great way to combine social activity and exercise.  Despite all the benefits of physical activity, sports can be very demanding of our body, especially our feet. 

For example, let’s take a look at football.  Football has a well-known reputation for being a contact sport.  Most people think of players tackling one another as the main form of contact, but have you ever thought about all of the contact the players’ feet have with the ground?!  All of the running, jumping, tackling and even victory dances take a toll on their feet.  This pressure on the bottom of the feet can lead to many problems, ranging from corns and calluses to chronic knee and back pain. 

Exercise is such an important part of whole-body health, but it can come at a price: sports injuries.  The following guidelines can help you reduce your likelihood of a sports injury.

·         Stretch, stretch, stretch! – Warm up exercises, although at times tedious, are there for a reason.  Stretching your muscles both before and after physical activity can reduce the risk of a muscle strain or sprain.

·         Change your socks – It is a good idea to change your socks between games.  As you exercise, your body temperature rises causing you to sweat and your feet are no exception!  Wet socks not only increase the friction between your foot and the sock, but can also harbor bacteria. This can lead to blisters and fungal infections.

·         Maintain good hygiene – Wash your feet regularly, especially after a game.  Trimming your toenails to an appropriate length is also important to prevent ingrown toenails.

·         Choose the right shoes – Match your shoes to the activity.  If you know you are going to be playing softball, for example, bring your athletic shoes with you to the field.

·         Make Adjustments – If you encounter foot or ankle pain, you may need an orthotic or shoe modification.  Your podiatrist can evaluate your feet and cast you for a custom orthotic.  These devices slip inside of your athletic shoe and can make a huge difference in pain relief. 

If you have any questions or concerns about a possible sports injury consider making an appointment with Dr. Jay C. Lasrson at at Sole Foot and Ankle Specialists in Glendale, Arizona.  It’s our job to get you back in the game.  Now, play ball! 

The holiday season is upon us, and as everyone knows it is the best time of the year to overindulge in some dietary rule-breaking meals.  After all, it is nearly impossible to say no to all of those yummy, festive foods!  The change in weather can also lend itself to a modification of your physical activity routine.  Many people are less likely to engage in outdoor physical activity if you have to bundle up in a coat, hat, mittens and gloves.  Lastly, exercise routines can be difficult to establish if you have back, knee or foot problems that limit your abilities for physical exercise.  That doesn’t mean it’s impossible though!  Physical exercise has so many health benefits and can always be modified to decrease the stress on your joints and feet.  We are going to review five fantastic low-impact exercises that can be performed in the comfort of your own home or at a gym and have great results. 

1.    Walking:  Walking is a wonderful way to burn calories and avoid the stress on your joints caused by running.  One of the great things about walking is you can do it almost anywhere!  Walking on an indoor track, treadmill or around a mall is a great way to keep up on your walking routine during the cold winter months or the hot summer! 

2.  Water aerobics/Swimming:  Water aerobics and swimming is often overlooked as a wonderful low-impact way to exercise.  While in the water there is virtually no pressure or stress on your joints and feet.  This allows your body to relax and decreases the discomfort associated with exercise.  Many facilities with an indoor pool offer water aerobics classes year-round. 

3.  Stair climbing:  Stair climbing is a fantastic way to increase your heart rate and burn calories.  Another great benefit is it can be done right at home!  If you don’t have a staircase at your home many gyms have a ‘stepmill’ that simulates walking up stairs.  Just climbing the steps a few extra times a day is a great way to stay in shape. 

4.  Pilates/Yoga:  Pilates and Yoga are a fantastic workout to do at home.  Start with an instructional video for beginners.  Most videos demonstrate modifications for each exercise based on your comfort level and experience. 

5.  Bicycling:  Bicycling is another fantastic low-impact activity.  Bicycling is easy on your joints and is a great way to increase your heart rate.  During those hot/cold months you can keep up your routine by using a stationary bicycle.

Exercise has many benefits both mentally and physically.  With all the hustle and bustle of the holidays it can be easy to forget about exercising.   However, making sure you engage in 30 minutes of physical activity at least three times a week should be a high priority.  And, it won’t make you feel as bad for overindulging during the holidays!  

P.S.  Remember to consult your physician before starting an exercise program and always  remember to wear proper shoe gear when exercising! 

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