As the New Year is upon us, many of us will inspiringly set some goals, often involving getting in shape and improving our health. We allow ourselves to balloon up through the holidays and then on January 1st, we are hitting the treadmill, gym or pavement. This sharp increase in activity level will eventually force a fair amount of people to stop exercising due to tendonitis, fascitis or stress fractures.
First of all, resolutions are a good thing. Our lives become more meaningful and satisfying as we set goals and accomplish them. The important thing to remember is to have realistic expectations and aspirations. If your goal is to lose 50 pounds, give yourself plenty of time to accomplish the goal. Also, be specific with how you are going to get to and maintain your desired results.
Injury prevention is an important part of our practice at the Foot & Ankle Institute. We want people to exercise, participate in sports, and be healthy, but it’s important to take steps to avoid injury. Stretch before, and even more importantly, after you exercise. Outline your exercise plan thoroughly. In most cases, it’s a good idea to cross-train. Pick a blend of activities and avoid pounding out the same exercise routine on a daily basis. As you mix it up, you will get the added benefit of using different muscle groups and your overall health and fitness will increase. You also minimize the risks of stress fractures and tendonitis all types of overuse injuries.
After you choose your exercise program, make sure you ease into the routine. Your risk of injury greatly increases if you go from nothing to one-hour a day, seven days a week. Start with a milder workout at a slower pace and increase as you feel comfortable. The resolution will stick if you don’t outpace yourself too quickly.
For proper foot health, make sure you have the right footgear, and shoes that are not overly-worn. If you don’t have a good, supportive shoe that is fit for your activity, give yourself a present for the holidays that includes a trip to Runner’s Lane to get fitted appropriately. New shoes will also need a gradual break-in process, so give them a week or two before you take them on a 20-mile run.
Enjoy the new year. Make some attainable resolutions and plan carefully how to achieve your goals. We welcome you at the Foot & Ankle Institute of Valencia, for injury prevention or for treatment if you’re already hurting.
We are located in the Santa Clarita Valley Medical Plaza, at 26357 McBean Parkway, Suite 250, in Valencia. For more information, please call 661-260-1180.