Tips to keep your Feet Fit at the Gym

 

With the weather being the way it is many people are going to the gym to keep themselves fit, here are a few tips and tricks to keep your feet injury free. When you return to the gym remember the basics, stretch your muscles first and increase the level of your work out gradually, this will help reduce the chance of injury.

Shoes

The correct shoe is essential, a good quality well fitting training shoe that has been designed for exercise as this will support your feet. Shoes that don’t support your feet or that don’t provide a good amount of cushioning can cause problems with the heel, toes and the arch. Try wearing cotton socks, this will help prevent your foot moving in your shoe also it helps absorb moisture, thus reducing the chances of getting a blister. If you do get a blister do not pop it, as it could become infected, your body will naturally reabsorb and heal it on its own. If the blister does pop then look for signs of redness and a discharge of yellow liquid, these are signs you need to see your local doctor.

Heel

The most common cause of heel pain is plantar fasciitis; this is when the fibrous tissue at the bottom of the foot becomes swollen (inflamed). If untreated calcium deposits can build where the plantar fascia inserts into the heel which results in the appearance of a sharp thorn or heel spur on x-ray. A good quality pair of Orthotics (Dr Foot sports insoles) is one of the most effective ways to treat this condition. Silicone heel cups are great at provide relief from the pain, another option is hot and cold gel packs.

Infections

Corns are generally found on the top of your toes and are caused by the pressure of your shoes on your toes; however they can be also be found on the base of the foot. They can appear white/grey or yellow/brown in color depending on your skin type. Using corn plasters is not advisable as they can damage the healthy skin around the corn and can also cause an infection.

Finally

Using the appropriate technique will help prevent injury from occurring; many people suffer from ankle, ligament or foot problems because of poor technique. Remember the gym is a breeding ground for bacteria especially around the showers, pools and gym equipment so remember to protect you. Using water shoes when around the pool and showers can really help as the pool deck.

It is Important to protect cuts and cracks in your skin as bacteria can enter your system. If you have a cut that does not seem to be healing then see your local doctor for advice.

 

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