Do’s and Don’ts for Easing Back into Spring Exercise

Here in Manhattan, we’re starting to have more days when the temperatures climb into the 60’s, and at Goldsmith Podiatry, we know that means many of our patients are going to want to get outside. This spring, particularly after a year of being cooped up due to COVID, we know people are looking forward to being active again and they may be at higher risk for injuries after an extended period of inactivity. Below are some do’s and don’ts for getting back on the fitness track safely.

Do: start by getting any undiagnosed foot pain or chronic podiatric problems evaluated by our podiatrists, Dr. Howard Goldsmith and Dr. Rosanna Troia. The foot doctor will make recommendations regarding fitness activities, footwear, and other accommodations that will make exercise safer and more comfortable.

Don’t: assume your old sneakers or sports shoes are good to go. It’s important, especially if you’ve taken a break from exercise, to examine your shoes for visible signs of wear such as stretched-out heel counters, worn down soles, and rips or damage to the uppers. Remember also that even if shoes look fine, they have a lifespan—usually 300-500 miles for walking or running shoes. After that, internal components begin to deteriorate, and the shoes may not provide your feet with adequate support.

Don’t: overdo it your first few times out. Whether you’re starting a new activity or getting back in the swing with an old favorite, it’s best to start slowly. Do a short, low-intensity workout during the first week or two and then gradually increase speed and distance. Many injuries such as Achilles tendonitis, ankle sprains, and even stress fractures result from overexertion and lack of proper conditioning.

Do: stretch once your muscles are warmed up, and don’t skip the cool-down portion of your activity.

Do: enlist a friend for accountability and comradery. You can do many outdoor activities safely with another person if you can’t physically get together, then encourage one another by sticking to a weekly routine and reporting your progress to each other.

Don’t: continue to exercise if you develop foot or ankle pain. Contact our Upper West Side office by calling (212) 877-1002 and schedule an appointment to determine the cause of your discomfort.