The American Academy of Podiatric Sports Medicine reports that there are 112 ligaments, 33 joints and 26 bones in your feet, plus tendons, nerves and blood vessels. With such a complex structure, it is not uncommon for you to experience sore feet from time to time. Sore feet may result from overuse, underlying foot conditions, poor biomechanics and ill-fitting footwear. Nevertheless, there are way that you can engage in regular exercise despite sore feet.
Step 1
Visit a podiatrist. This particularly applies if you are new to exercising, experience persistent sore feet or are a diabetic. A podiatrist can help diagnose any underlying foot conditions and ensure your feet are healthy if you are a diabetic.
Step 2
Ask your doctor about orthotics. Orthotic devices can be placed in the bottoms of your shoes while exercising. They can help evenly distribute your weight and help to absorb shock as you work out.
Step 3
Invest a good pair of walking or running shoes. A good pair of sneakers can help prevent injury and soreness of the feet. Shoes should fit well. They should have adequate support and plenty of room for the toes. Take your shoes with you to a doctor's appointment. Your doctor can help determine if your shoes are an appropriate fit. When shoes become damaged or begin to shoe signs of aging, replace them.
Step 4
Warm up prior to exercising. Participate in a light, five- to 10-minute warm-up prior to engaging in any form of physical activity. Use an elliptical machine or take a walk on a treadmill. Warm-ups can help loosen your muscles, ligaments, tendons and joints. This helps to prevent the occurrence of injury and soreness.
Step 5
Perform foot stretches and strengthening exercises. Help make your feet strong by performing daily exercises. Complete exercises in one set of 10 repetitions. The Sports Injury Clinic website suggests exercises including toe walking, heel walking, heel raises, marble grabs, ankle circles, ankle pumps, toe spreads and pencil grabs.
Step 6
Complete low-impact exercises. Swimming, cycling, walking, step aerobics, Pilates and yoga can provide you with the benefits of cardiovascular exercise without placing great amounts of stress on your feet.
Step 7
Use exercise machines. Rowing machines, treadmills, stationary bikes and elliptical machines are all low-impact equipment options. They place minimal stress on your lower extremities.
Step 8
Take a break. If you experience foot pain, rest between workout sessions. Give yourself a day or two off. This will help aid in muscle recovery.
Tips and Warnings
- If you experience sore feet while exercising, use the RICE --- rest, ice, compression, elevation --- method. Rest your feet and apply ice --- 20 minutes at a time, three to four times per day. Apply light compression bandages to your feet and elevate your feet above your heart.
- If you experience injury to your feet, discontinue exercise and contact your physician. Symptoms of injury may include severe pain, bruising, swelling, limited range of motion and the inability to walk.
Things You'll Need
- Walking or running shoes
- Orthotics
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