4 Steps to Starting a New Exercise Plan


January is a month that many people vow to get in shape and start a new fitness plan. At Cange Podiatry, we applaud these efforts. Not only is regular exercise good for your overall health, but it also has particular benefits for your feet and ankles as well:

●        Helps you burn calories and maintain an appropriate weight--being overweight increases the strain on your feet and increases your risk for many foot and ankle problems.

●        Improves circulation.

●        Keeps feet flexible and maintains range of motion.

To help ensure that your new exercise program is safe, successful and long-lasting, we recommend the following 4 steps:

  1. Start with a podiatric checkup. Our podiatrist, Darlyne Cange, DPM, will examine your feet and alert you to any new or developing foot conditions. If you have chronic podiatric issues, such as flat feet, bunions or plantar fasciitis, the foot doctor can make recommendations regarding activities and footwear that will make exercising more comfortable. In some situations, a custom orthotic device may be recommended to help improve foot function and balance and decrease pain.

  2. Get the right shoes. Different sports require different movements of your feet. If you are serious about your new exercise program and plan to work out at least 3 times a week, it’s important to invest in the proper footwear. Go to a store that specializes in athletic shoes and have your foot professionally measured. Be sure the shoes are comfortable and don’t rub the skin of your foot anywhere.

  3. Choose a sound program. The best exercise results occur slowly and steadily. Pick an activity or fitness regimen that suits your current level of activity. Increase the intensity and duration of your workout gradually over time to avoid injury and burnout.

  4. Listen to your feet. If your new exercise program causes you pain in your feet or ankles, stop. Make an appointment at our Glen Burnie (410-684-5934) or Ellicott City (410-680-8357) office to find out what is causing the pain so that you can safely get back to getting fit.