Exercising can push the body and mind to their limits, and it’s an excellent way to build strength. However, you need to ensure you’re protecting yourself during this improvement process. Since most every sport is played upright, your feet will endure plenty of stress as you break a sweat. To ensure you can carry on with the rest of your day and get back in the game next time, use the following guide to prevent heel and arch pain while exercising.

3 Tips for Avoiding Heel & Arch Pain When Working Out

1. Shoes

It’s important to remember that not every flat shoe supports long-term comfort. Without proper cushioning and support, your joints will absorb more impact than they can handle. Before you buy a pair of shoes, consult a podiatrist. They can tell you if your feet roll inwards or out, or if you need more arch support than others. Then, take this information to the sneaker store staff when looking at different models.

2. Warmup

Just like your legs and arms need to be stretched before strenuous activities, you also need to prepare your feet for a workout. If you tend to go for a run first thing in the morning, start your day with a quick foot massage to get the blood flowing. Once you stand up, press the balls of your feet into the floor one at a time to stretch out the arches, and bend your knees with flat feet to stretch your heels.

3. Guard Your Injuries

If you’ve experienced heel and arch pain in the past, you need to prevent such injuries from worsening after your workout. Sprains and broken bones can benefit from braces, which will hold the bones and tissues in place while they heal. For minor injuries, try applying athletic tape—you’ll likely need a podiatrist to show you how to apply it to hold the muscles and tendons taut.

If you want to continue working out without the discomfort of heel and arch pain, turn to Dr. Eric D. Trattner of Cleveland, OH, for help. As a foot and ankle surgeon, he has all the tools and skills necessary to help you heal. For more information on his office’s offerings, visit the website or call (440) 333-5350.