January Toe Blogs
24th January 2020
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So January is coming to a close. How many of you made those new year resolutions? How many of you have stuck to them? I know... its difficult isn’t it? But with the beginning of a new year, top of the resolutions list has to be....getting fit and losing a few pounds. Hands up! Who has embarked on a new fitness regime? I have to confess, my Davina DVD has been dusted off and she is back in full swing in my house. Although I am feeling the effects of it right now. 


Increasing our physical activity levels is great for our overall health and wellbeing but it can take its toll, especially on our feet.  Twinges here and there.  Discovering that muscle you had no idea even existed! 


Injuries are all too common with the onset of a new exercise and fitness regime and there is nothing more disheartening than starting a new fitness plan only to have to give up due to injury. Injuries range from simple skin blistering and muscles aching the day after exercise to the more severe such as muscle strains and ligament and joint sprains, and they can seriously impede our plans to get fit and active.  Even the fittest of people can fall foul to injury causing real disappointment and ultimately leading to a failed attempt to get fit.


So how can we avoid our chance of injury? To ensure we stay on track to be the best version of ourselves for 2020 and going forward, I have compiled a few top tips on how to stay injury free and enjoy the most of your new fitness plan.



Correctly fitting shoes are so important. They must also match the sport or activity you are taking part in. You wouldn’t go for a 5 mile walk in flips flops would you? They also need to be properly fastened to your foot, such as laced shoe, so they can support your foot during your exercise. Try to invest in the best footwear you can. It’s so worth it in the end.  


Wear socks! 

Wearing socks will prevent blistering and will help to keep sweat and moisture under control refusing the chances of development fungal skin infections such as Athletes foot. 



If you do get a blister, don't be tempted to pop it.  If they happen to pop by themselves, leave the skin in tact and cover them up with a sterile dressing and leave it in place until it has healed to prevent secondary infection. Also, use Vaseline on your feet where friction occurs. This will provide a lubricating effect to help prevent against blisters and rubbing. 


Stretching and warming up before activity/exercise 

Warming up helps prepare your body for exercise. A warmup gradually raises your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.


Cool down after exercise 

Its also a good idea to cool down after vigorous exercise. Gentle stretches after exercise do not only reduce your chances of injury but will also reduce any aches or pains the following day. 


Stay hydrated 

Drink plenty of water while you exercise 


Don’t over do it!  

Take it easy to begin with, especially if you are new to exercise.  Over time gradually increase the intensity of your chosen activity. 


Seek professional health care advice

If you have any health problems it is best to speak to your GP or a health care professional before you embark on any new exercise plan. If you feel unwell during exercise or a part of your body begins to hurt it is always best to stop and seek professional advice. 


If you are experiencing foot pain or lower limb problems why not visit us at PB Podiatry. Our podiatrists can assess, diagnose and get you on the right treatment plan to get you back on your feet, moving pain free and back on the road to recovery.  


About the Author

PB Podiatry Toe Blogs

Member since: 29th September 2017

Hi I’m Penny from PB Podiatry.

PB Podiatry is a professional and specialist foot care clinic based in Pelsall providing the very best in high quality evidenced based podiatry care. Our expertise...

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