Preventing Foot Problems: Training Techniques

Overview

You can help prevent foot injuries and problems.

• Avoid going barefoot.

  Wearing shoes can help prevent punctures and other injuries to your feet.

• Wear good athletic shoes.

  Shoes should have cushioned soles (especially heels) and good arch supports. Physical therapists, orthopedists, podiatrists, and sports medicine health professionals can advise you.

• Buy new shoes every few months.

  Padding wears out. Also buy new shoes if the tread or heels wear down. The expense is worth preventing ongoing (chronic) foot or ankle problems.

• Check your feet every day.

  Take a look at your feet to see if you have pressure spots, redness, or blisters.

• Be reasonable in your training:
  • Always take time to warm up before you exercise. And stretch and cool down when you are done.
  • Avoid rapidly increasing the number of miles you run, running or training uphill, and running on hard surfaces, such as concrete.
  • Avoid excessive sprinting (short, rapid bursts of running).
  • Avoid sudden changes in your training program. Gradually increase the amount of exercise you are doing until you reach your training program goals.