Relief for Exercising Feet
Don't let foot problems sideline your fitness goals.
2: Sock It to Me, Baby continued...
"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."
3. Become One with Your Inner Sole
If your shoe doesn't have a built-in arch support, Plancher recommends
investing in a shoe insert that supports the foot from heel to toe.
"You're not looking for cushioning as much as for the arch to be
supported," he says. "You should feel the insert pushing gently against
your arch, so that your body weight is supported symmetrically across the
This one step places the foot in the correct biomechanical position, which
automatically reduces the risk of blisters, corns, and calluses by at least
50%, he says.
Experts say good arch support also helps prevent another common workout
problem: plantar fasciitis, an inflammation of the band of tissue that supports
the foot arch.
"Good shock absorption may help some, but it's really all about the
mechanics of the way the foot functions," Morin says. "If the arch
caves in and collapses down, you're going to have a problem."
Signs of plantar fasciitis include pain in the arch or heel that is
strongest when you walk after resting.
4. Curb Your Enthusiasm
While being excited about your new workout program is a good thing, doing
too much too soon is the quickest way to put your feet out of commission.