It’s National Heart Month and to celebrate we at Foot & Ankle Specialists, PC want to offer some tips on walking as a way of improving your cardiovascular health. Everyone knows that walking has many other health benefits as well: it can help reduce the risk of diabetes and high blood pressure, elevate your mood and also help you lose weight (and that benefits your feet too!). Walking for fitness can also put stress on your feet and cause problems if done improperly. Here are 4 common foot issues associated with walking and how to avoid them:

1. Blisters, corns or calluses—all three of these irritations are usually result of excessive rubbing on the skin or pressure put on a particular area of the foot. When buying shoes, check that there are no rough spots on the inside that could cause a blister to form on your foot. In some cases a foot deformity, such as a bunion, may require special shoes or padding . That’s why an evaluation by one of our board certified foot and ankle surgeons, Scott E. Hughes, Dr. Greg P. Vogt, Dr. Christine I. Tumele, and Dr. Matthew W.E. Lewin, is a good idea before beginning any new fitness program. The foot doctor can make recommendations about activities and footwear that will best suit any existing foot conditions that you have.
2. Achilles tendonitis—this large tendon that runs down the back of your lower leg from your calf to your heel can become inflamed and painful if you do too much too soon or suddenly increase the speed or distance of your workout. Start out slowly and gradually increase your workout.
3. Plantar Fasciitis—the plantar fascia, a long band of tissue on the bottom of your foot, is both a shock absorber and helps with arch support. Walking on hard surfaces can increase your risk of this disorder as well as having high arches.
4. Ingrown Toenails—increasing your walking and wearing shoes that are too tight or not trimming your nails short and straight across can cause an ingrown toenail. The squeezing of the toes can force a nail to start to grow inwards, leading to pain, irritation or infection.

Choosing proper footwear, stretching before and after you walk and gradually accelerating your routine are all ways that you can reap the rewards of a walking program without harming your feet. If you have questions regarding fitness and your feet, contact our Monroe or Lambertville office for an appointment.