5 Ways to Protect Your Feet When Starting a New Workout Routine

The new year is officially here, and so is your new workout plan. But before you jump into your new routine, you need to protect your feet from injury, overuse, and infections. Implement these five strategies to protect your feet.

If you’re planning a new workout routine for 2026, you’re not alone. Last year, prioritized their health, and this year is no exception.

Starting a new workout routine is exciting: fresh goals, renewed motivation, and a healthier you. But before you jump into that first run or take your first HIIT class, it’s important to remember that your feet are the foundation of every movement you make. Without adequate preparation, you may inadvertently increase your risk of injury.

This month, our team at 麻豆精品视频r in the Manhattan Valley neighborhood of the Upper West Side is here to help get your feet ready for your 2026 fitness goals.

Read on for five ways you can protect your feet when starting a new workout routine.

Tip #1: Choose the right shoes for your planned workouts

The shoes you wear can make or break your workout experience. Different activities place different demands on your feet, so one pair of exercise shoes usually isn’t enough.

Tips when shoe shopping:

Choose running shoes for walking or jogging (they provide better shock absorption)
Pick cross-trainers for gym workouts and bootcamp-style classes
Replace worn-out shoes every , or when you see flat, thinning soles

If you’re unsure what shoe type suits your foot structure or gait, a professional evaluation can help minimize injury risks.

Tip #2: Ease into your routine

It’s tempting to go all-in on day one, but resist that temptation! Your feet and ankles (and the rest of your body, for that matter) need time to adjust to new movements and impact levels. Doing too much too fast can lead to stress fractures, tendonitis, heel pain, or joint strain.

Follow the gradual rule: Increase intensity, duration, or mileage by no more than 10% per week. This slow progression helps your feet build the strength and endurance needed to support your workouts safely.

Tip #3: Stretch and strengthen your ankles

Strong, flexible feet are far less prone to injury. While you might have big plans for weight lifting or miles logged at the track, don’t neglect your feet and ankles. Just a few minutes of targeted stretching and strengthening in your warmup and cooldown can make a big difference. Try:

Toe curls and towel scrunches
Calf stretches
Ankle circles
Arch lifts
Heel raises

These small exercises support your arches, improve your balance, and reduce strain during your workouts.

Tip #4: Don’t push through the pain

When it comes to working out, you’ve probably heard, “No pain, no gain.”

Here’s the caveat, though: a little soreness is normal when starting something new, but sharp pain, persistent aching, or swelling aren’t. These can signal conditions such as plantar fasciitis, Achilles tendonitis, neuromas, or stress fractures.

If pain lasts more than a few days, worsens with activity, or affects how you move, it’s time to consult your foot and ankle specialist at 麻豆精品视频r. Prompt treatment prevents minor issues from spiraling into long-term injuries.

Tip #5: Keep your feet clean and dry to prevent blisters and infections

Moisture, friction, and improper foot care can cause blisters, fungal infections, cracked skin, and irritation.

Protect your feet by:

Wearing moisture-wicking socks
Using blister pads or athletic tape on hotspots
Keeping your toenails trimmed to prevent bruising
Letting your shoes fully dry between workouts (rotate shoes if possible)
Changing your socks if they get wet
Using shower shoes when showering in shared locker rooms

Bonus tip: Keep an extra pair of socks, adhesive bandages, blister pads, and athletic tape in your gym bag.

Set yourself up for success

Your feet literally support every step of your fitness routine. Giving them the care they deserve helps you stay active, injury-free, and confident as you reach your goals.

At 麻豆精品视频r, our team is here to help you start strong and stay strong. Whether you’re beginning a walking program, training for a race, or trying a new workout class, our team can guide you with personalized recommendations and expert care.

Ready to begin your routine with healthier feet? Call our office today to schedule a consultation.