Exercise and Your Feet: Preventing Injuries as You Get Active

By Gary Feldman, DPM, FACFAS

. https://www.drgaryfeldman.com

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Exercise and Your Feet: Preventing Injuries as You Get Active

Regular exercise is essential for maintaining a healthy weight, supporting cardiovascular fitness, and improving overall well-being. But as people increase their activity levels — whether starting a new fitness routine or returning after a break — the feet and ankles can become vulnerable to injury. Understanding how to protect foot health during exercise is key to staying active and injury-free.

The feet bear the entire weight of the body with every step, and high-impact activities like running or jumping amplify that force. Even walking programs can cause strain over time if foot mechanics or footwear are not addressed properly. Common exercise-related foot injuries include plantar fasciitis (heel pain), Achilles tendonitis, stress fractures, and ankle sprains.

Proper footwear is a critical first line of defense. Shoes should fit well, provide adequate arch support, and be appropriate for the activity. Running shoes, for example, offer different cushioning and support than walking shoes or court shoes. Old or worn-out shoes lose their shock-absorbing ability and may increase injury risk — most athletic shoes should be replaced every 300–500 miles of use.

Gradually increasing activity levels helps the body adapt to new stresses. Sudden changes, like dramatically increasing mileage or intensity, raise the risk of overuse injuries. Incorporating rest days and cross-training — such as swimming or cycling — can reduce repetitive stress on the feet and ankles.

Warming up before exercise and stretching after workouts can help maintain flexibility in the foot and ankle muscles and tendons. Special attention should be paid to stretching the calves, Achilles tendon, and plantar fascia, which all play a role in supporting foot function during movement.

Weight management itself plays an important role. Carrying excess body weight increases the load on the feet and may contribute to conditions like arthritis or tendonitis over time. Even modest weight loss can reduce strain on the feet with every step.

If foot or ankle pain develops, it’s important not to ignore it. Early attention to minor injuries — including rest, ice, and supportive care — can prevent them from becoming chronic problems. When pain persists or interferes with activity, medical evaluation is recommended. In some cases, surgical intervention may be needed to address significant injuries or structural problems.

By taking proactive steps to protect their feet, individuals can safely enjoy the many benefits of an active lifestyle.