Getting in shape is a top resolution for many people in 2024. However, it is essential to follow safety tips to ensure that you can make your goals without injuries to your feet or ankles. Here are some tips from the ACFAS to help you achieve your goals and keep your feet and ankles healthy in 2024!

Start new workouts gradually.

Increase your stamina and the length of your workouts gradually to avoid overuse injuries, such as stress fractures or tendon strains and sprains. Stretching your muscles before and after workouts also helps prevent these types of injuries. If you feel you’ve sprained your ankle, be sure to seek treatment right away. Untreated or repeated ankle sprains may lead to chronic ankle instability, a condition that causes persistent pain and a ‘giving way’ of the ankle.

Wear the right shoes and socks.

Wear well-fitting athletic shoes designed for the exercise or sport. Shoes that don’t support the arch of the foot and provide cushioning for the heel can cause heel pain (plantar fasciitis). Shoes that are too small can also cause a neuroma, or a thickening of the nerve tissue, in the foot. Wearing cotton or nonslip socks are also key to help avoid painful blisters, which can become infected and can cause more serious issues.

Use good technique.

Improper exercise techniques can result in injury to the tendons or ligaments in your feet and ankles. Incorrect posture or misuse of exercise equipment can cause decreased stabilization in the foot and ankle, leading to joint sprains and muscle strains.

Protect yourself from bacteria.

Sweaty shoes, public showers, exercise equipment, and the pool deck at the gym are breeding grounds for fungus, viruses, and bacteria, including drug-resistant strains like MRSA (methicillin-resistant Staphylococcus aureus), which has become increasingly more common. Never go barefoot while in public areas; water shoes can provide a great barrier between your feet and the wet surfaces. It’s also best to cover cuts and cracks in the skin or ingrown toenails since these minor tears in the skin’s surface can act as entry points for bacteria. If you have a cut or scrape that becomes red or swollen and is not healing in a timely manner, don’t hesitate to see an Idaho Foot & Ankle Center foot and ankle surgeon for an examination.


Listen to your body.

If you are experiencing any pain, swelling, or other issues, contact Idaho Foot and Ankle Center for an appointment. Dr. Kylin Kovac and Dr. Jed Erickson are specially trained in conditions of the feet and ankles. They can help find the right diagnosis and the right treatment plan to get you back on your feet as soon as possible.  They even have X-Rays right in the office! Idaho Foot & Ankle Center also offers MLS Laser Therapy which can help speed up the healing process. Receiving prompt and proper treatment can help you avoid complications and slower healing times. Dr. Kovac and Dr. Erickson are qualified and ready to help your feet and ankles be healthy so you to accomplish your fitness goals in 2024.

Some content provided by The ACFAS.