Soon, the weather will begin to cool down and the leaves will begin to change color. You know what that means; it's almost time for the fall season! Cooler temperatures make fall the perfect time of year to spend more time outdoors exercising. Whether you enjoy brisk morning walks, long runs, or weekend hikes, there are many ways to get active outside during the fall season. No matter what your routine is, it is important to remember that your feet are the foundation that keep you moving. Taking care of them is essential to prevent injuries and keep your fitness routine on track. Below, our Wichita podiatrist shares some important reminders about foot care to keep your feet in top shape for your autumn activities.
Warm Up and Stretch
Never underestimate the importance of warming up before any kind of workout. Even in cooler weather, it’s essential to prepare your muscles and joints before activity. Ankle and lower leg stretches are an excellent way to warm up your feet and ankles before you exercise. Gentle stretches and a few minutes of light movement can help loosen tight muscles, reduce strain, and lower the risk of foot and ankle injuries.
Give the following stretches a try before your next workout.
- Calf Stretch: Extend both legs straight out while sitting on the floor. Then, loop a belt or rope around the ball of one foot, pull both ends of the belt or rope, and flex the toes and forefoot towards the knee. Switch legs and repeat.
- Achilles Tendon Release: Stand an arm's length away from a wall, then lean forward and place the hands, shoulder-width apart, on the wall. Extend one leg behind you and straighten it with your heel on the floor. With the opposite leg, place that foot near the wall and bend that knee until you feel a stretch from the heel in the other leg. Hold for 30-90 seconds and then switch sides and repeat.
- Step-Drop Stretch: Using a step or curb, place the ball of the forefoot on the edge of the step, then slowly lower the heel only. Maintain balance by holding a railing or extending your arms out from your sides. Don't force the heel down; let it gradually dip down. Switch sides and repeat.
- Towel Pull: Lie on the floor with your legs stretched out straight in front of you. Loop the middle of the towel around the ball of one foot, and with the ends in both hands, slowly raise your leg into the air. Keep the position and hold for up to 90 seconds as you feel a stretch in the calf muscle, hamstrings, or thigh. Switch legs and repeat.
Choose the Right Footwear
Your shoes are the tools that protect your feet any time you leave the house. As such, choosing the right shoes before your exercise is essential. It is important to note that different types of activity require different types of footwear.
Walkers and runners should wear supportive athletic sneakers that match their gait and foot type. Ensure that your walking or running shoes have a sole that cushions and supports the arch of your foot. The outsole on the bottom of your shoes should be thick and provide grip. The fit of your shoes are also important. The toebox of your shoes should provide enough width and length for the toes to wiggle without being cramped.
If your activity of choice is a hike through the fall terrain, then you should set your sights on boots instead of sneakers. Look for boots that are sturdy and well-fitting. The outsoles should be thick and contain deep lugs to ensure good traction for uneven terrain. The midsoles should provide significant cushioning in order to absorb impact from varied surfaces. It should also offer stability and torsional control to prevent the boot from twisting and keep your foot stable. Also, be sure to replace worn-out footwear, as worn soles and flattened cushioning can lead to pain and overuse injuries.
Watch for Changing Surfaces
Autumn weather can bring fallen leaves, rain, mist, and strong winds. These weather conditions can lead to muddy, slippery trails or uneven sidewalks covered with debris, which can pose a number of safety risks to walkers, runners, or hikers. A slip or fall over a wet or uneven terrain can lead to injuries such as ankle sprains, foot and ankle fractures, shin splints, or even foot and ankle wounds. Pay attention to your surroundings and adjust your pace when needed to avoid these common injuries.
Prevent Blisters and Irritation
Socks matter as much as shoes when it comes to comfort and protection. Choose moisture-wicking materials to keep your feet dry and reduce the risk of blisters. If you’re prone to friction spots, consider applying protective padding or blister-prevention products before you head out.
Listen to Your Feet and Keep Moving Safely This Fall
Mild soreness after activity is normal, but sharp pain, persistent swelling, or discomfort that doesn’t improve with rest is not. Ignoring these warning signs can lead to more serious injuries like stress fractures, Achilles tendinitis, or plantar fasciitis. Don't ignore any signs of prolonged pain, discomfort, or other abnormalities in your feet. If something doesn't seem right, make sure to see a podiatrist as soon as possible to get your feet checked out.
Staying active is one of the best ways to enjoy fall’s crisp air and beautiful scenery—but protecting your feet should always come first. If you experience foot or ankle pain, don’t push through it. Our Wichita podiatrist can evaluate your symptoms and get you back on your feet so you can keep moving all season long.
