I'm going back to the gym, but it's been a minute.-by Dr. Joseph E. Mechanik
posted: Jan. 01, 2023.
If you’ve been inactive for many years and are looking to start working out at the gym again, one of the most important things to consider is your foot health. Foot injuries can be incredibly painful and can have a lasting impact on your overall health and quality of life. To help you avoid any pain or injuries, here are some tips on how to return to working out at the gym after being inactive for many years:
1. Start Slow: It’s important to start slow when returning to the gym after a long hiatus. You don’t want to jump right back into your old routine. Instead, start with low-impact exercises like walking, cycling or swimming. This will help you gradually ease your body back into a workout routine.
2. Wear the Right Shoes: Having the right shoes is essential when exercising. Make sure to invest in a good pair of shoes that offer adequate support and cushioning for your feet. If possible, speak to an expert at the gym about the best type of shoes for your particular foot type.
3. Rotating shoes is important to avoid foot problems. Wearing the same shoes every day can lead to poor fit and cause foot pain, blisters, and other problems. Rotating shoes allows the shoes to rest and the feet to adjust to different fits, providing support in different areas of the foot. This helps to relieve pressure on certain areas of the foot, which can help to prevent foot problems.
3. Avoid High-Impact Exercises: High-impact exercises like running, jumping, and skipping can put a lot of strain on your feet. If you’re new to the gym, it’s best to avoid these exercises until you’ve built up the strength and endurance in your legs and feet.
4. Stretch and Strengthen: Stretching and strengthening your feet can help reduce the risk of injury. Try exercises like calf stretches, ankle circles, and toe curls to strengthen the muscles and tendons in your feet.
5. Take Breaks: Taking breaks between workouts can help your body recover and prevent injuries. If you’re feeling any pain or discomfort in your feet, take a break and rest.
Following these tips can help you safely return to working out at the gym after being inactive for many years. Remember, it’s important to listen to your body and take breaks when needed. With the right preparation and safety measures, you can enjoy a healthy and active lifestyle without fear of foot injuries.