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1. Don't Skimp on Footwear continued...

"There definitely is a difference in sneakers, and if you are serious enough about your health to start an exercise program, you have to be serious enough to invest in good footwear, and doing so will help you avoid many injuries," says Ken Plancher, MD, director of Plancher Orthopedics and Sports Medicine in New York and Greenwich, Conn.

Here's what Plancher says you should look for:

  • Check for solid construction with a flexible toe bed (your shoe bends when your foot bends), a strong heel counter (the area that hugs the back of your foot), and most important, padded insoles and arch support.
  • Look for a "cross trainer" shoe, which works for all-around athletic wear.
  • Shop in an athletic footwear store, where a clerk should not only measure your feet, but also ask about any biomechanical problems such as flat feet, or weak or pronating ankles, before suggesting styles.

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 Catanese.

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 Catanese.

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 says.

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 looking.

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.

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