You've made your New Year's Resolutions and you're off to a great start with your exercise plan. Whether you've decided to stay indoors at the gym or tough it out in the cold and wet keeping your feet fit should be at the top of your to do list.

Why is maintaining your feet so important?

Many of us take our feet for granted particularly if we've never experienced a problem with them. Our feet contain 26 bones, 33 joints, and over one hundred muscles, tendons, and ligaments. Our feet also do a lot of heavy lifting--every pound of body weight equals three pounds of force when we walk and seven pounds when we run. It's amazing that most of the time nothing goes wrong with them, but when it does treatment can range from the simple to the complex.

Because of the force we place on our feet, runners and other athletes are much more likely to get heel pain, stress fractures, and other painful foot conditions which can put the brakes on workouts and races.

To help your feet out, consider these 5 tips to keep your feet fit so you can keep your New Year's Resolutions.

  • Change up your exercise - sure you love running but building up your strength for your sport by using an elliptical or doing other strength training for runners as shown in Runner's World. is equally important.
  • Stretching and warm-ups are essential for injury preventions. Try Dynamic Warm-Ups to get your muscles ready for action.
  • Buy a new pair of running shoes. Our shoes wear out and lose their ability to provide the support you need to stay injury free. If you run occasionally you'll need to purchase a new pair of running shoes once a year. But if you're a frequent flyer twice a year or more will be necessary. The rule is get a new pair every 500 miles using your Fitbit or another device to keep track.
  • Maintain a diet filled with whole foods and vegetables including those rich in calcium to keep your bones strong.
  • Don't ignor pain. Sure it's easy to think that twinge in your ankle or that pain in your heel will go away, but it's very unlikely if you keep repeating your exercise over and over again. Pain is your bodies way of telling you there is something wrong.

Call us today at 206-368-7000 for an appointment. Often same day for emergencies and less than 2 weeks for chronic foot pain. You can also request an appointment online.

Download our eBook, "The Complete Guide to Stopping Heel Pain in Runners".

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

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