Now that spring is nearly here, with the longer days and warmer weather, people start to spend more time outside exercising.
Regular exercise is essential for good health. But rushing into activity may increase your risk of common foot and ankle injuries, so we recommend some safety precautions. This is especially true for middle-aged women, who are more likely to experience conditions like plantar fasciitis, bunions, and hammertoes.
At AllCare Foot and Ankle Center in Arlington and Dallas, Texas, Michael Tran, DPM, loves helping people exercise safely. Here, he explains why foot and ankle injuries are common in women aged 35-55 and shares four simple steps to lower your risk.
Foot injuries affect people of all ages and activity levels, but women aged 35-55 are especially at risk. That’s because women in this group often experience hormonal changes, structural foot changes, and reduced bone density during perimenopause and menopause.
At the same time, women are more likely to wear shoes that crowd their toes, such as high heels, which can lead to wear-and-tear over time.
Some of the most common foot and ankle injuries that we see include:
If you’ve been diagnosed with any of these conditions, easing into new exercise and taking proper precautions are crucial steps to avoid worsening the damage or complicating your recovery.
There’s no way to prevent foot and ankle injuries altogether, but preventive measures can help lower your risk. We recommend:
Exercises such as walking, running, and cycling place added pressure on the bones, muscles, tendons, and ligaments in your feet. Without proper support, these areas may become inflamed or develop painful microtears or fractures.
Wearing supportive shoes can make a big difference. With proper arch support and cushioning, you can better distribute your body weight and absorb shock. Well-fitting shoes are also less likely to rub against your socks and skin, lowering the risk of blisters, corns, and calluses.
After a long winter, getting outdoors and moving feels exciting. But if you dive into a new workout routine without ramping up gradually, injury is more likely. Sudden spikes in intensity increase strain on your bones, joints, and soft tissues, which can lead to inflammation and damage.
Certain foot and ankle conditions, such as plantar fasciitis and Achilles tendinitis, develop slowly over weeks or months.
If you experience heel, foot, or ankle pain, stop what you’re doing, even if the discomfort is mild. Pushing through the pain or increasing workout intensity after it begins can increase the risk of lasting damage and chronic pain.
If pain persists or worsens, contact us as soon as possible so we can help you get back on track safely.
Exercise-related foot and ankle injuries aren’t always the result of wear-and-tear or trauma. Oftentimes, structural issues, such as an abnormal walking pattern or unevenly applied pressure on the foot, are to blame.
In these instances, we may recommend custom orthotics or other supportive devices. Orthotics can help correct alignment, provide extra cushioning, and reduce stress on sensitive areas, lowering the risk of injury and discomfort.
If you’re planning to change up your exercise routine this spring, contact us today to schedule a foot exam. Call our nearest office or book online. We’ll discuss the type of workouts you enjoy and your goals, then provide personalized recommendations to reduce the risk of foot and ankle injuries.
