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 1, 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, fasciitis, 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-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 1 hour/day, 7 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 holiday’s that includes a trip to your local running store 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, planning carefully how to achieve your goals. We welcome you at the Foot & Ankle Institute, for injury prevention or for treatment if you’re already hurting.
Upon graduation in 2001, Franson accepted a three-year residency program at the Greater Los Angeles VA and UCLA County Hospital.
Dr. Franson specializes in several areas including total ankle replacement and sports medicine.
Latest posts by Dr. Justin Franson (see all)
- Stop New Year’s Resolutions From Putting Your Feet at Risk! - December 28, 2016
- Kids Feet and Overuse Injuries, What to Look for when Buying Back to School Shoes - August 3, 2016
- Getting in Shape for Summer? What Your Feet and Ankles Want You to Know! - May 24, 2016