How to Avoid Common Winter Foot Problems
Utah winters are beautiful — but brutal on your feet. Here’s how to prevent dry heels, frostbite, chilblains, and arthritis flare-ups before the cold takes its toll.
New Year, New You: How to Protect Your Feet When Starting a New Workout Routine
A new year often brings new motivation, and maybe you’re ready to walk more, try a running program, or finally check out that gym down the street. That’s exciting — but your feet may not be quite as ready as your enthusiasm.
Most people don’t think about their feet until they start hurting, and a sudden jump in activity is one of the biggest reasons we see new patients every January. Plantar fasciitis, stress fractures, sprained ankles, tendonitis, shin splints, heel pain, aching arches — all of these can sneak up on you when you increase your mileage or intensity too quickly.
At Utah Musculoskeletal Specialists, Drs. Dan Preece, Darren Groberg, and Christian Smith help people stay active by keeping the foundation of their movement strong, comfortable, and supported.
Here are seven ways to protect your feet as you ease into a new routine
1. Find shoes that suit both your feet and your activity
Not every shoe works for every foot. A cushioned running shoe may be perfect for pavement but too soft for strength training. Your arch height, stability needs, and preferred activity all play a part.
2. Take your time ramping up
It’s tempting to “make up for lost time,” but your feet appreciate a slower start. Shorter workouts and modest mileage give your bones, tendons, and ligaments a chance to adapt.
3. Warm up your feet just like the rest of your body
A few minutes of ankle circles, gentle calf stretches, or marching in place makes a noticeable difference. The same goes for cooling down — your feet respond well to a little care before and after activity.
4. Give your foot and ankle muscles some attention
Strong calves, balanced ankles, and active foot muscles help prevent breakdown later. Simple exercises like toe scrunches or single-leg balance drills can go a long way.
5. Don’t brush off early discomfort
A little soreness after a workout is normal. Sharp pain, swelling, or “first-step” morning pain is not. These early signs tell you something is off — and catching it early can spare you weeks or months of downtime.
6. Mix up how you move
If you’re running one day, choose something lighter on your feet the next. Swimming, cycling, or elliptical work lets you stay active without putting the same stress on your feet every day.
7. Check in with us if you have a history of trouble
If you’ve struggled with foot or ankle issues before — flat feet, high arches, past injuries — touching base with a podiatrist before you jump into a routine can save a lot of frustration. We can spot mechanical issues, recommend orthotics, or simply help you build a smart progression plan.
How we help you stay active
Our specialists see everything from small aches to more complex injuries. Whether you’re trying to prevent problems or you’ve already developed pain, we can evaluate your gait, check for structural issues, create custom orthotics when needed, and develop a recovery or training plan tailored to your goals.
If this is the year you’re determined to get stronger, healthier, or simply more active, don’t wait for pain to slow you down. Call Utah Musculoskeletal Specialists in Salt Lake City, Utah, or request an appointment online, and let Drs. Preece, Groberg, and Smith help you build a routine your feet can actually keep up with.
You Might Also Enjoy...
5 Foot Care Tips for Patients with Diabetes
Living with diabetes means taking extra care of your feet. There’s no better time than American Diabetes Month to brush up on how to protect them, prevent complications, and keep every step strong and pain-free.
5 Tips for Preventing Common Fall Sports Injuries
From soccer fields to cross-country trails, fall sports add competition and excitement to the crisp autumn air — but they also bring risks. Here’s how to prevent common injuries and keep your season on track.
Next Steps if Conservative Treatments Don't Heal Plantar Fasciitis
When rest, ice, and stretches fail to fix plantar fasciitis, what’s next? Discover advanced treatments that target the root cause of heel pain so you can get back to walking without wincing.
Reasons Why Your Nails Look Warped and Brittle
If your once-smooth, healthy toenails are looking wonky and breaking easily, they could be trying to tell you something. Here are the underlying causes of common nail disorders and what to do about them.
Why a Simple Blister Is So Dangerous if You Have Diabetes
For most people, a blister is a minor annoyance. But if you have diabetes, a blister is the gateway for bacteria and fungi to enter your bloodstream, and you may not notice it until it’s become a huge problem. Here’s why.