As someone living with diabetes, you know how important it is to stay physically active. Regular exercise helps control blood sugar levels, supports weight management, and improves overall health. However, when you have diabetes, taking extra precautions is essential to keep your feet safe during physical activity. Even minor foot problems can quickly turn into serious complications without proper care.
At Annapolis Foot & Ankle Center, we understand the challenges you face when balancing diabetes management and exercise. Our experienced podiatry team is here to help you stay active while protecting your foot health. With some smart strategies and proactive care, you can enjoy the benefits of regular physical activity without putting your feet at risk.
Choose the Right Shoes and Socks
Proper footwear is crucial for anyone who exercises, but it's especially critical when you have diabetes. Look for shoes that offer ample support, cushioning, and room for your toes. Features to prioritize include:
- A wide, deep toe box to avoid cramping or pressure
- Breathable materials like mesh or leather to keep feet dry
- Sturdy soles with good traction to prevent slips and falls
- Ample arch support and heel cushioning to reduce impact
Specialty athletic shoes designed for people with diabetes often have these features. Be sure to try on shoes later in the day when your feet are slightly swollen to ensure a comfortable fit.
Wear moisture-wicking socks made from materials like merino wool, bamboo, or synthetic fibers. Avoid cotton socks, which trap moisture against your skin. Look for socks with minimal seams to reduce friction and irritation. If you're prone to blisters, consider wearing two thin pairs of socks for added protection.
Start with Low-Impact Activities
High-impact exercises like running and jumping can be tough on your feet, especially if you have reduced sensation due to diabetic neuropathy. Stick with low-impact activities that are gentler on your feet and joints, such as:
- Swimming or water aerobics
- Cycling on a stationary bike or outdoor bicycle
- Elliptical machines
- Rowing machines
- Yoga, Pilates, and other flexibility-focused workouts
These activities provide a cardiovascular challenge and strengthen muscles without putting excessive strain on your feet. As your fitness level improves, you may be able to gradually incorporate higher-impact exercises under the guidance of your Annapolis podiatrist.
Inspect Feet Daily, Especially Before and After Exercise
Make foot checks a part of your daily routine. Inspect your feet every morning and evening, and always check them before and after physical activity. Using a mirror or asking a family member for help, look for any:
- Blisters, calluses, or corns
- Cracks, cuts, or sores
- Discolored or ingrown toenails
- Redness, warmth, or swelling
- Dry, flaky, or scaly skin
If you spot any concerning changes, avoid exercise and contact your podiatrist right away. Even seemingly minor issues can quickly escalate into serious infections when you have diabetes.
Keep Feet Clean and Dry
Wash your feet daily with warm water and gentle soap. Don't soak your feet, as this can dry out the skin and lead to cracks or fissures. Dry feet thoroughly, especially between the toes, to prevent fungal growth. If your skin is dry, apply a light moisturizer, but avoid putting lotion between your toes.
Change socks promptly after exercising, and consider keeping an extra pair in your gym bag. If your feet get sweaty during workouts, you might want to change socks midway through your routine. Applying an antiperspirant to your feet can also help control moisture.
Treat Blisters and Calluses Gently
If you develop blisters or calluses, resist the urge to pop or trim them yourself. Treating these issues incorrectly can lead to dangerous infections. Instead, cover any blisters or open sores with a clean dressing and contact your podiatrist.
Your Annapolis foot doctor can safely remove calluses and corns and provide padding or inserts to prevent recurrences. They can also recommend products to reduce friction and protect vulnerable areas during exercise.
Avoid Going Barefoot
Always wear shoes and socks when exercising, even if you're participating in typically barefoot activities like yoga or Pilates. Wear water shoes or shower slides in locker rooms, public showers, and pool areas to protect your feet from bacteria and fungi.
At home, wear slippers or house shoes to avoid stepping on sharp objects or exposing your feet to extreme temperatures. If you like exercising barefoot on carpet or grass, check your feet carefully afterward for any cuts or punctures.
Stay Alert to Pain and Warning Signs
Pay attention to any pain, numbness, tingling, or other unusual sensations in your feet during or after exercise. These symptoms could indicate an underlying problem that needs treatment. Other warning signs to watch for include:
- Persistent swelling or redness
- Skin that feels hot to the touch
- Wounds or sores that aren't healing
- Fever or chills accompanying a foot issue
- Pain that interferes with daily activities
If you experience any of these symptoms, stop exercising and contact your podiatrist immediately. Prompt treatment can help prevent minor issues from turning into serious complications.
Work with Your Annapolis Podiatrist
Before starting a new exercise routine, schedule a check-up with your Annapolis podiatrist to discuss your plans. They can assess your current foot health, recommend appropriate activities, and provide guidance on protecting your feet during workouts.
Regular podiatry visits are crucial for detecting potential problems early and keeping feet healthy. Your podiatrist can also trim nails, remove calluses, and provide custom orthotics or diabetic shoes to support your feet during exercise.
At Annapolis Foot & Ankle Center, we're committed to helping patients with diabetes stay active and maintain optimal foot health. Our team of experienced podiatric surgeons and wound care specialists are here to provide the comprehensive care you need to prevent complications and enjoy a high quality of life.
So don't let concerns about your feet keep you from reaping the rewards of regular physical activity. With the right precautions, footwear, and professional support, you can safely incorporate exercise into your diabetes management plan.