Friday, 22 June 2018

4 Steps To Stay Away From Sore Feet During Your Workouts

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.


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.