Endorphins, the feel-good chemicals
released by the body during workouts. elicit the feeling of euphoria and lessen
the perception of pain. Thus, if you’re having sore feet during exercising,
you’re probably missing out on one of the biggest advantages of exercise –
feeling good. While it’s true that small foot problems don’t make much
difference at other times, during an exercise program, they can appear to be quite
a big deal and may even make you compromise on your fitness goals. However, with
some simple modifications and a little attention, you can effortlessly diminish
the risk of developing sore feet during workouts. Here are four simple, yet
highly effective,steps you can take to keep your feet feeling happy and healthy
during workouts..
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Choose the right shoes
Wearing proper shoes is the first step to
take if you want to stay away from foot pain. Wrong shoes can uncomfortably
angle your arch, triggering pain on the bottom of the feet. Shoes that provide
too much or too little support can make the sole of the foot hurt while shoes
that are too wide or too big allow your foot to move around during workouts,
getting rubbed in the process, which then triggers discomfort and pain. Ideally,
your shoe should come with good arch support, padded insoles, a solid heel
counter and a flexible toe bed.
Start small
While it’s quite natural to become excited
about your new workout regimen, doing too much at once is probably the fastest
way to put the feet out of commission. Doing too much leads to problems like
corns, blisters, ingrown toenails, and tendonitis, among others. The key to
stay safe is to adopt a gradual progression that starts small and thus, allows
your feet to get used to the new workout regimen.
Stretch and strengthen your muscles
Like any other body part, your feet can
become overworked and tightened. Gently stretching the feet – rotating the feet
from left to right, raising the toes upward or pointing them forward – decreases
foot stiffness or tightness and alleviates heel pain triggered by plantar
fasciitis. Exercises such as ankle circles, heel raises, lunges, squats etc.
help to strengthen the muscles of the lower body as well. Once the key areas of
your body become stronger, it’ll reduce the amount of shock absorbed by your
feet.
Opt for cross-training
Just because you are surrounded by
equipment meant for weight training it doesn’t mean you need to only use the machines and weights. Cross-training helps you
maintain your fitness level whilst lowering the chances of worsening your foot
pain. For example, if you are a regular runner, you can try easier cardio
machines like cross trainers or exercise bikes. If any of these still hurt the
heels, you can try swimming or elliptical workouts.
Conclusion
Flexibility of your feet plays a crucial
role in preventing sore feet during workouts. Activities like rolling the sole
of your foot gently on a golf ball or picking up a towel with your toes, can
improve your foot’s flexibility. You can also try occasional barefoot walking
on surfaces without edgy debris, like a sandy beach, to enhance the toughness
of your feet.
