Have You Made Your New Year’s Resolutions?

Happy New Year! Many of us greet 2019 with a list of resolutions or goals that we hope to meet in the new year. According to research, 60% of people make resolutions for the new year, but only 8% are successful at keeping them! The top 3 resolutions for 2019 are:
1. Diet or Eat Healthier
2. Exercise More
3. Lose Weight*
Are you seeing a trend? It is important to take good care of ourselves, and resolutions are a great way to help us do that! However, there are some things you need to remember when making your goals for the new year. Follow these tips to help you be successful at keeping your resolutions, and on the path to the better health you desire.

First, fix any health problems you have first. Many people struggle with foot or ankle pain, and this prevents them from making or keeping any resolutions with physical activity. Don’t let foot or ankle pain stop you from being a healthier you! If you are experiencing foot or ankle pain, contact Dr. Kylin Kovac for an evaluation. Many causes of foot pain can be relieved non surgically through stretching exercises, orthotics and athletic shoes with good shock absorption and support. If a condition requires surgery , patients can still stay active during their recovery in non-weightbearing activities, such as riding a stationary bike, swimming, or weight training.

Second, don’t overdo it. Follow a gradual routine until your body adjusts to the stress of regular physical activity.Doing too much too soon can wreak havoc on many areas of the body, especially your feet ! This can cause painful overuse injuries such as tendonitis , ruptured tendons, and stress fractures, to name a few.The good news is that overuse injuries of the foot can usually be easily avoided. Because easing into the activity is critical, experts advise following the “10 percent rule,” which calls for increasing the activity by only 10 percent each week. Some people are prone to getting overuse injuries because of anatomical factors, such as flatfeet or a longer second toe. In these individuals, custom orthotic shoe inserts prescribed by a foot and ankle surgeon can be helpful in preventing overuse injuries.

Third, if you are overweight or have other health issues, check with your doctor before beginning an exercise program. Your doctor can offer modifications or ideas for the right exercises for you. For example, overweight patients should avoid working out on treadmills or elliptical machines to minimize pounding and stress on their joints.Slowly increasing your level of activity, rather than doing it aggressively, enables the body to adapt and strengthen through a natural process called remodeling. Follow your doctor’s advice to help you avoid injuries and enjoy better health.

Fourth, listen to your body! If you are feeling abnormal discomfort, it is time to slow down and give your body a rest. In fact, rest is crucial when an overuse injury develops. Doctors recommend that you stop the activity, rest, elevate the foot, apply ice, and take over-the-counter non-steroidal anti-inflammatory medication. This gives the injured tissue the opportunity to heal. If the pain does not improve in three to seven days, however, it is time to see a foot and ankle surgeon. Diagnosing an overuse injury is usually straightforward because typically the injury occurred after a sudden increase in activity. Most overuse injuries will resolve through rest.

Last, set realistic and common sense-goals that are attainable and right for you. New Year’s Resolutions can be a good and enjoyable thing! If you follow these guidelines, it can help prevent injuries and put you on the right path to the better health you desire in 2019. Just remember, slow and steady wins the race!

If you are experiencing foot or ankle pain, contact Dr. Kylin Kovac at Idaho Foot and Ankle Center. When your feet ache, this pain can keep you away from living your life like you would want. With proper diagnosis and treatment, we can treat most foot and ankle problems. Dr. Kovac will listen to your symptoms, provide you with an individualized treatment, and prepare a plan to help get you back to your activities and resolutions, whatever they may be!

‍