| By :
Brandt R Gibson DPM
Copyright (c) 2010 Mountain West Foot & Ankle Institute Each year, come January 1st, many of us make resolutions to exercise or become more active. We even usually become very aggressive at reaching these goals (at least the first week or so), and then the associated aches and pains start to interfere. Are you still moving forward on this resolution or has foot or ankle pain interfered? A. If you started good but aches and pains are already interfering with your resolution, may we make some suggestions on how to get back to your resolution and continue to be successful at this new regimen: 1. Ensure that you eat a well balanced diet. Are you eating sufficient to recover from your exercise or have you combined new activity levels with decreased food intake? If it is important to lose weight too, care should be utilized to eat a balanced diet including nutrient rich foods and possibly vitamin supplements. 2. Timing of meals is also important. To recover, the body utilizes the foods eaten in the first 30 minutes after exercise. Anything eaten after that time is stored for use later and will not improve recovery. Protein rich foods and energy rich foods (carbohydrates) are ideal for recovery foods. Dr Gibson's favorite recovery food is Milk (a combination of protein and carbohydrate that is easily utilized by the body). 3. Drink plenty of water. Since your body requires a large amount of water to function, increased water intake (even as much as 8 - 10 glasses a day) can help the muscles recover more easily, by providing sufficient fluid to carry waste products from the muscles. 4. Utilize the correct equipment for the activity. Just as a pianist needs a piano to perform a piece, all activities have components that facilitate the activity and prevent injury. If you are running or playing a sport, use the correct shoegear to limit injury. Running shoes are good for running or walking, but a soccer cleat is better for the soccer field. Cross trainers are usually less effective at any activity than a more activity specific shoe. 5. Pain can be improved without pain medications. Some common creams or oils that we have found effective include Biofreeze, which contains a substance called ILEX for pain control and an new oil that Dr Gibson has started using in his running called Deep Blue, made by a company called DoTerra. In both cases, pain and stiffness are reduced and recovery is hastened. B. If you are still moving forward on your resolution, may we make some similar suggestions to ensure you don't get injured or start having pain that limits your abilities to continue: 1. ALL the above suggestions should be utilized to recover after any activity. 2. Can your ability to function be further optimized? A simple orthotic can optimize a running or walking gait and produce more efficiency in motion. Increased understanding of correct shoegear can ensure the correct shoe is used to preclude injury. Padding of pressure areas can reduce long-term problems. And proper stretching can reduce strains or sprains. 3. Do activities that you enjoy. By participating in an activity that you enjoy, when the drive decreases and it gets harder, you will return to the activity because you enjoy it. 4. Have a partner that helps you continue. We have found that an additional driving force can get you through the tough times, and you can help them through similar tough times. Together you both can succeed. So whether you are still moving forward on your resolution or want to start again, many of these suggestions can help you succeed. If you have any questions or concerns with this, visit a foot or ankle specialist and get the help you deserve.
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