Relief for Exercising Feet
Don't let foot problems sideline your fitness goals.
1. Don't Skimp on Footwear continued...
Catanese adds that the sneakers should also feel good – wide enough
to accommodate your foot without pressure, and the right length.
"When shoes are either too short or so long they allow the foot to slide
forward, you get a slight tapping of the toes against the tip," says
Normally, our feet can take it. But once you start working out, adding
thousands more steps to your daily routine, all that tapping adds up.
"It causes a problem known as subungal hematoma, or bleeding under the
nail, one of the most common workout related foot problems we see," says
Often causing significant pain, this frequently requires medical care,
including drilling into the nail to release the fluids.
"It's a lot easier to get a good-fitting pair of shoes," he
While experts say it's smart to break in a pair of shoes around the house
before wearing them during your workout, Plancher says they should "feel
like heaven" from the moment you slip them on. If they don't, keep
2: Sock It to Me, Baby
While shoes are important, experts say the No. 2 cause of workout- related
foot problems is wearing the wrong socks. Because socks provide the cushion
between your skin and your shoe, they can either prevent or cause friction that
eventually leads to irritation, and sometimes injury.
"If socks are too thick, rough in texture, too tight, or too loose, that
friction multiplies and so does your risk of foot problems," says
Seek out a sock with some cushioning on the sole, in one of the new
microfiber fabrics designed to wick away moisture, the experts advise.
"Moisture that builds on the skin contributes to blisters, as well as
foot odor, skin fungus, and fungus of the nails," says Catanese.
Socks should also be white, he says, particularly if you suffer from
"People think we recommend white socks because of the dyes in colored
socks, but actually it's because the white allows you to immediately see if
there is a problem," he says. "Any stain on the sock, either blood or a
yellow-tinged fluid, or even a clear liquid, you know something is wrong, even
if you can't feel it."