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Don't let your feet put a halt to your next workout. Prevent the four
most common exercise-induced foot ailments before they stop you.
Just because your exercise session is over doesn't mean your body's through suffering the repercussions of your actions.
"Your feet sometimes answer for all that hard work for days afterward,"
says Heather Dillinger, national certification specialist for the
Aerobic and Fitness Association of America. Pounding on your feet each
day in an effort to lose weight can sometimes cause them to gain a few
things at the same time. "Learning to cure these problems fast can keep
them from standing in the way of your workout down the road," says
Dillinger. Here are a few common exercise-related symptoms your feet
may be experiencing right now and what you can do about them.
Blisters
"These aggravators are the result of excess friction, usually from
constant rubbing from your socks or shoes during a steady workout,"
says Dillinger. Sweat or dampness can exacerbate the situation. To
relieve pressure, poke the side of the blister with a sterilized needle
(to sterilize needle, hold over a flame, then allow it to cool) and
drain out the fluid. Leave the skin intact (it provides protection for
the sensitive skin below) and cover with a bandage. To prevent
blisters, apply moisturizer to your feet before you exercise to provide
lubrication between your feet and socks. Wearing two thin socks instead
of one thick sock can also help change the degree of friction and
lessen your chances of developing them.
Calluses and corns
These growths of thick skin typically occur along the sole, on top of
the toes and between the toes. "The cause is usually from pressure that
can occur from excessive impact, tight shoes or an enlarged bone
sticking out from the foot," says Dillinger. To remove calluses and
corns, soak your feet after each shower; apply a foot cream that
contains abrasive ingredients; then scrub the area with a pumice stone
or a foot file. To avoid infection, never cut off excess skin: Just let
the area peel away naturally. To prevent calluses or corns, look for
looser shoes and consider wearing cushioned pads and insoles. A doctor
can cut the skin for you, or advise you about exfoliating products on
the market.
Black toes (or tennis, running or basketball toe)
This discoloration is due to an accumulation of blood below the nail.
The bruising typically occurs to the big toe and is the result of
repeated pounding against the top or end of the shoe. Unfortunately,
there's not much you can do about the situation once you have it. They
usually heal on their own, but for faster recovery, a podiatrist can
drain the blood for you. To avoid them, wear better-fitting shoes,
preferably ones with more space within the toe box (the tip of the
shoe).
Ingrown toenails
Wearing shoes that are too tight help embed toenails into the skin
around them. Try soaking your feet in warm water each day and tucking
cotton under the nail to help it grow over the skin. If it doesn't heal
with your help, then consult a physician: You may need minor surgery to
correct the shape of the nail. To avoid ingrown toenails, don't pull
your shoes too snug, and, when trimming nails, make sure to not cut
them too short or with edges that could find their way into your skin.
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