Getting Back into Physical Activity After Winter

As the winter passes and the warmer months begin to return, many of us feel eager to get back outdoors and into our physical activity routines. However, after a period of reduced exercise, it’s important to ease back into activity with care, particularly when it comes to your feet. Whether you’re a keen runner, weekend hiker, or someone looking to improve overall fitness, your feet will play a crucial role in supporting your goals.

Here’s a guide to safely and effectively get back into exercise post-winter.

1. Start Gradually

During winter, it’s common to be less active, which can cause muscles, tendons, and joints to lose some of their strength and flexibility. Jumping straight into intense activity can increase the risk of injury, especially to the feet and lower legs. Begin with lower-impact activities like walking or swimming before ramping up to higher-intensity exercise such as running or high-impact sports.

Tip: Increase your activity levels by 10-15% each week to allow your body to adapt without overloading your feet.

2. Wear Proper Footwear

Your shoes provide the foundation for your body, and wearing the right pair is essential when returning to physical activity. After months of disuse, your old exercise shoes may no longer provide the support and cushioning you need. Check for signs of wear such as rips in the mesh, flattened soles or uneven tread. If you notice any issues, it’s time for a new pair.

For high-impact activities like running, choose shoes with good shock absorption and arch support. Make sure your shoes suit your foot type and the activity you’re engaging in.

3. Stretch and Strengthen Your Feet

Your feet are complex structures that need to be conditioned just like any other part of your body. Begin by incorporating foot and ankle stretches into your daily routine to improve flexibility and reduce the chance of injury. Simple exercises like toe curls, calf stretches, and rolling your foot over a golf ball can work wonders for loosening tight muscles.

Tip: Strengthening exercises, such as calf raises, can help build the muscles in your feet and ankles, providing better stability during activity.

4. Listen to Your Body

After winter, it’s common to feel stiffness or mild discomfort as your body re-adapts to exercise. However, sharp or persistent pain should not be ignored. Common foot injuries such as plantar fasciitis, Achilles tendonitis, and stress fractures can develop if you push yourself too hard too soon.

If you experience any unusual pain, stop the activity and consult a Podiatrist. Early intervention can prevent small issues from becoming long-term problems.

5. Warm-Up and Cool Down

A proper warm-up can increase blood flow to your muscles, improving flexibility and performance while reducing the risk of injury. Start with dynamic stretches that focus on your feet, ankles, and legs to get your muscles ready for activity.

Cooling down after exercise helps your muscles recover and reduces soreness. Gentle stretching and walking are effective ways to cool down and return your body to a resting state.

6. Consider a Podiatrist Visit

Before diving back into your exercise routine, a visit to your Podiatrist can be a wise move. A foot health check-up can help identify any potential issues, such as flat feet or overpronation, that may require orthotics or specific footwear. Additionally, a Podiatrist can provide tailored advice on preventing injury and maintaining optimal foot health as you increase your activity levels.

Final Thoughts

Winter can leave us feeling a bit sluggish, but with the right approach, you can ease back into physical activity while keeping your feet strong and injury-free. By focusing on gradual progression, wearing the right footwear, and staying in tune with your body, you can enjoy the benefits of exercise without the setbacks of foot pain or injury.

Remember, if you have any concerns about foot health or would like expert advice on injury prevention, our Podiatry team is here to help. Let us support you on your journey back to fitness! Book Online or Call Us on 9480 4935 to see a Podiatrist in Thornbury today!