New Year, New Feet: 5 Tips to Avoid Common Foot Injuries

Many of us make health-related resolutions at the start of a new year, but unfortunately, we often overlook one of the hardest-working parts of the body: our feet. Feet are exposed to significant stress and strain throughout the day, yet they’re often neglected. 

The good news is that you can make a significant difference in keeping your feet healthy simply by adopting a few small habits. Here, the team at Forward Foot & Ankle Associates offers five tips for better foot health throughout the new year and beyond.

1. Choose supportive shoes for daily wear

The shoes you wear every day have a major impact on your foot health. Supportive footwear helps distribute your weight evenly, reduces strain on muscles and ligaments, and protects you from overuse injuries. Shoes that are worn out, too tight, or too flat can lead to painful conditions like plantar fasciitis, bunions, fallen arches, or even tiny stress fractures.

Replace shoes once they lose cushioning or start to feel uncomfortable. If you routinely have foot pain, ask our team about custom orthotics, shoe inserts designed to support your unique foot shape and gait, to relieve pain and help prevent more serious problems.

2. Warm up before exercise

Jumping into physical activity without warming up is one of the quickest ways to strain the muscles and tendons in your feet. Warming up with gentle movement increases circulation, improves flexibility, and prepares your feet — and your whole body — for more intense activity. 

Just a few minutes of stretching and walking around prior to exercise can significantly reduce your injury risk. Likewise, if you’re starting a new fitness routine, take it slowly at first, building your level of activity over time to avoid overuse injuries and strain that often develop when you ramp up too quickly.

3. Keep your toenails trimmed properly

Ingrown toenails can be particularly painful, and without proper care, they can lead to serious infections, too. Proper nail trimming helps prevent ingrown nails, but you need to use the right technique.

Specifically, trim your nails straight across, avoiding rounded edges to prevent your nail from growing into your skin. If your nails are thick and hard to trim, discolored, or consistently painful, our team can help relieve those issues with a custom plan based on your foot shape, activities, and other factors.

4. Give your feet a break when they need it

Tired, overworked feet are more prone to sprains, strains, and stress-related injuries. If you spend long hours standing, walking, or using your feet in other ways, it’s important to make time for regular rest periods. 

Short breaks throughout the day allow muscles and joints to recover, helping you avoid overload and excess joint wear that can lead to arthritis. Elevating your feet when you’re resting is another simple way to reduce fatigue and keep swelling at bay, too. 

5. Make time for routine foot evaluations

Feet naturally change with age, activity level, and underlying health conditions — and one of the best ways to make sure your foot care stays on track is to schedule regular foot exams. Our team uses special tests and evaluations to diagnose the cause of foot pain and other symptoms, offering both medical treatment and lifestyle guidance to protect your feet and your health. 

It might be tempting to ignore foot symptoms, but postponing care can quickly lead to a more serious problem that’s harder to treat. A podiatrist can offer personalized advice to keep your feet healthy and help you avoid preventable injuries.

Put your feet first this year

Your feet carry you through every step of the year, and keeping them strong and healthy is critical for your health, mobility, and quality of life. To learn how we can help you improve your foot health or to find out what’s causing your uncomfortable symptoms, request an appointment online or over the phone with the team at Forward Foot & Ankle Associates in Midtown Manhattan and Staten Island, New York, today.