Nearly one-third of American adults, or about 100 million people, say health and fitness are top priorities in the new year. Getting regular exercise is a key part of feeling your best, but if you’re a woman between the ages of 35 and 55, take precautions to protect your feet.
Hormonal changes, certain types of shoes, and foot conditions such as hammertoes can increase your risk of injury. Recognizing these risks can help you avoid problems before they start.
Michael Tran, DPM, at AllCare Foot and Ankle Center in Arlington and Dallas, Texas, regularly helps women move more comfortably. Read on to discover three common exercise-related foot injuries and how to protect your feet while working out.
Exercise increases the risk of various foot injuries, but three are especially common in middle-aged women. These include:
Plantar fasciitis is a common overuse injury that leads to severe heel pain. Plantar fasciitis pain is typically worse in the morning and often improves when you start moving. But without treatment, it usually worsens, increasing the risk of chronic foot pain and mobility issues.
Plantar fasciitis is especially common in runners and athletes who increase their activity too quickly.
Though there’s no way to prevent it entirely, you can lower your risk. Dr. Tran recommends stretching and warming up before exercising, wearing comfortable, supportive shoes, and easing into activity.
For example, if your goal is to eventually run a marathon, start small. Run a mile or two per day, gradually increasing workout intensity over time.
Stress fractures are small breaks in the bone that form due to excess pressure or overuse. While anyone can experience a stress fracture, they commonly affect women ages 35-55 due to hormonal changes that lower bone density.
Preventing stress fractures is similar to preventing plantar fasciitis. Dr. Tran recommends wearing comfortable, supportive shoes and gradually increasing workout difficulty over time.
It’s also good to balance high-impact activities, such as running, with lower-impact options, such as cycling or swimming, and eating a balanced diet that supports bone health with nutrients like vitamin D and calcium.
Studies suggest women are 10 times more likely to develop bunions than men. That’s because they’re more likely to wear high heels and other shoes that crowd the toes. Over time, this can cause the bone at the base of the big toe to bulge outward, resulting in a painful, swollen bump.
Our patients with mild bunions can often manage the condition by wearing shoes with a wider toe box, but if your exercise routine involves dancing, running, or other repetitive foot motions, it’s possible to aggravate a bunion and make it grow even bigger.
To reduce this risk, Dr. Tran recommends wearing shoes that provide enough room for you to wiggle your toes. He can also suggest exercises that take pressure off your toes and forefoot.
If these steps aren’t enough to help, you may be a candidate for custom orthotics. These prescription shoe inserts can support your forefoot and prevent bunions from growing.
If you’re planning to increase or change your workout routine in the new year, now is the perfect time to undergo a comprehensive foot exam.
After reviewing your health records and discussing your exercise goals, Dr. Tran can make personalized recommendations that help you build strength and endurance without injuring yourself.
Early evaluation can reduce your risk of long-term complications and help you stay on track with your fitness goals.
Make 2026 your most active year yet. Contact us today to schedule a foot exam. Call our nearest office or schedule online. It’s the first step to feeling your best and achieving your goals without getting hurt.
