Every Weekend Warrior Should Know About These Foot Health Hacks

Staying active keeps you healthy throughout your life, and sports participation is a great way to combine activities that keep you engaged and entertained. Being a weekend warrior is fun. 

That is, until a foot injury puts you on the sidelines. You’re not only out of the game; your day-to-day life can also come to a standstill. 

The team at Hudson Valley Foot Associates collected this list of foot health hacks that every weekend warrior should know to sidestep the common challenges and risks your feet can face. 

Choose the right shoe

Gone are the days when you switched from dress shoes to sneakers for any and all sporting activity. There’s a reason why virtually every sport has a corresponding shoe. Simply, they work. 

The best option to avoid injuries common to your favorite activities is a sports-specific shoe. If you need a single shoe for multiple sports, consider cross trainers but be aware of their limitations. 

Know your feet and their vulnerabilities. Low arches need support. High arches require more cushioning. In every case, you need stability and support in the heel and Achilles tendon region. 

Watch for wear

Even the best shoe for your game becomes a liability when they wear down. Watch the tread and support locations in your shoes and replace as needed. 

Condition yourself for your sport

There’s no need to add hours at the gym to train at an elite level, but you can reduce injury risk by understanding the demands of your game and conditioning yourself to meet the challenges head-on. 

Build up strength and flexibility over time with a steady increase in time and intensity. It will help you survive the adrenaline demands of game conditions without blowing out your feet. 

Socks are your friends

Moisture-wicking cushioned sports socks are worth the investment. Look for thick fabrics for comfort and choose the right fit. 

Warm-up routine

Before you start to play, warm up your feet and ankles gently while building intensity. It prepares your muscles and other soft tissues for the game-specific loads you’ll face. 

Regular maintenance

Blisters, calluses, and corns are three common wear-and-tear conditions that may crop up after a game or in the middle of your season. Monitor your feet for signs of these injuries and take action before the damage interferes with foot function. 

Know your limits

It’s natural to push a little harder when competition asserts itself, but overexertion is a fast track to injury. Listen to your body, and if your feel and ankles feel off, then back off. Continuing to compete at a high pace can turn a minor problem into a major injury. 

Don’t rush recovery

In the event a foot or ankle injury occurs, seek treatment and follow our recommended recovery plan, even if you feel fine. Returning to game levels too soon boosts your risk of reinjury. 

The sports medicine specialists at Hudson Valley Foot Associates can help you get ready for your upcoming season with personalized tips for footwear and preparation based on your feet and gait. Call or click to book a consultation with our nearest location today.