Tips to get in shape without developing bunions

Intense workout doesn't have to involve risk of bunions.

Tips to get in shape without developing bunionsGetting in shape is usually a good idea, but it's important to remember the do's and don't's of running and walking for fitness in order to avoid foot pain. Recently, The Castro Valley Forum offered some advice for people new to running to help them avoid developing problems such as Achilles tendonitis, stress fractures, shin splints and bunions.

The news provider suggested that runners only increase their distance by 10 to 20 percent per week, to avoid stressing the joints too much. The Forum also recommended resting one day a week, and watching the body's signs, such as joint pain or swelling, that it might be getting pushed to hard. An estimated one million runners a year develop heel pain, which is most commonly caused by plantar fasciitis — an inflammation of the soft tissue at the bottom of the heel.

Finally, the news provider suggested getting a custom orthotic for the shoes to avoid developing bunions or calluses. The Mayo Clinic recommends that if a bunion does develop and becomes inflamed or painful, individuals apply an ice pack two to three times daily to help reduce swelling, and choose shoes that conform to the shape of the foot without squeezing or pressing any part of it.

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