Getting Back In Shape - Ready Set Go!

RunningAre you ready to shake off those extra pounds gained over the long winter? Let me provide you with some tips to help you prevent overuse injuries.

  1. Evaluate your shoes. If you have been wearing your shoes for more than 1 year, you need new ones. If you are a regular exerciser, I recommend putting no more than 300-500 miles on your shoes. The mileage number should include steps for daily activities, too.
  2. Buy the right shoes. It does matter what shoes you wear when working out. Shoes can help to prevent overuse injuries. Wear sport specific shoes. I recommend supportive running shoes for most activities, like the Brooks Trance or Adrenaline. These shoes have stiff support to provide biomechanical control but the cushion to provide shock absorption.
  3. Orthotics. We all need biomechanical control. Our foot structures are not what they were when we were young, and we will never get those youthful feet back. You can help your biomechanics with custom orthotics, however. Orthotics provide the structural support needed to make our feet and legs work more efficiently and prevent overuse injuries.
  4. Stretch. Many overuse injures are caused by having tight muscles. I recommend stretching a minimum of 15 minutes per day. It is important to stretch your gluteal, hamstring and calf muscles to help prevent foot and ankle injuries.  
  5. Start Slow. If you haven’t exercised since last fall do not go out and try to resume where you left off. Start with a fourth of the distance or time from last fall and then slowly increase about 25 percent every 2 weeks from there.
  6. Nutrition. What are you eating? Burning more calories on exercise days makes us hungry. Most of us replace our burned calories trying to stave off hunger pains. What is the result? Net Zero! Track your calories eaten and calories burned each day. Burn more calories than you eat every day, but don’t starve yourself. A 100-200 calorie deficit each day helps you lose weight at a healthy rate. Use a calorie-tracking watches (like the Nike Fuel Band) to help you keep track of your numbers.
  7. If you feel pain, don’t ignore it and try to work through it. Most likely your pain will not resolve on its own. If you seek treatment early enough, you will likely be able to continue working out during your treatment. If you ignore it, you will likely have to stop working out for a period of time while the injury heals.
  8. You will not be a professional athlete so don’t train like one. Remember why we work out:  Cardiac Health, Weight loss and Stress Reduction to name a few.

The podiatrists and physical therapists at Podiatry Associates, PC can help you get back in shape and feel good during and after your work out. Contact our office to schedule an appointment today at 303-805-5156. Let us help you choose the right shoe, provide you with custom orthotics, and create a workout routine tailored to your needs and goals.

Photo Credit: Sura Nualpradid -

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