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New Year Fitness Resolutions

Sedentary individuals…who start a physical training program have a substantial risk of developing an overuse injury of the lower limb

With January fast approaching, New Year resolutions will be at the forefront of many minds and exercise is often first on any list.

If you’ve had a hiatus and are now keen to begin your newly devised plan, it is important to consider many aspects in order to minimise the risk of injury and reach your goals.

Footwear and a diverse exercise program are two key components in injury prevention.


Wear appropriate footwear. Consider the important components of a “good shoe” when selecting your exercise footwear and know when to renew them. 

The time frame for footwear renewal is dependent on many factors including, gait, exercise routine and the terrain upon which you train. Screening your shoes regularly and replacing them as soon as you notice signs of wear and tear, is a simple injury prevention strategy.

The podiatrists at Steps Podiatry are more than happy to help you with and discuss footwear in more depth.

Exercise Program

It is important to consider devising a plan that will target all muscle groups. Common cardio routines will improve your fitness level, however a prosperous fitness program will not only include cardio but incorporate strength training.

The core muscles are a vital group for everyone to strengthen and are extremely important in lower extremity (legs and feet) muscle function.

If the core muscles are weak then this will lead to an instability in the pelvis and subsequently increased internal rotation of the legs and feet.

Weakness in the core, particularly the Glutes (bum muscles) will have implications on the lower limbs from the moment the heel contacts the ground through to the moment we propel forward. 

If the gluteals are weak, then the femur (thigh bone) will adduct and internally rotate. This leads to internal rotation of the knee, excessive internal rotation of the tibia and increased pronation (rolling in) of the foot.

Plantar Fasciitis (pain in the heel and mid sole), Achilles tendonitis (pain at the back of the ankle), Iliotibial band syndrome (ITBS – pain along the outside of the thigh, often at the side of the knee) and Medial Tibial stress syndrome aka shin splints (varying pain along the shin)  are all injuries that may be caused partly by weakness of the core group due to the increase of pronatory forces.

Runners are typically more prone to weakness of this muscle group due to a lack of medial and lateral (side to side) movement during their sport, highlighting the importance of an exercise program that targets all muscle groups.

To Do:

  • Have niggles or previous injuries assessed before starting your programme “prehab is better than rehab”
  • Wear appropriate footwear. Know the important components of a “good shoe” and when to renew them.
  • Follow a diverse exercise plan that incorporates cardio and strength training, targeting all muscle groups.
  • Address all injuries and re occurring aches and pains – seeking professional advice, assessment and treatment immediately.

Good luck and enjoy your new healthy goals.

Contact our Podiatrists at Steps Podiatry for further help and assessment.  Call us on 01292 737350.