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Dr. Mark Forman is a podiatrist practicing in Scottsdale at the Put Your Feet First clinic. As I was sitting watching the TV show “Biggest Loser,” I was very impressed how one of the contestants had tried to finish a triathlon. As a podiatrist, I thought about the points I would want to discuss with a patient before they undertake an exercise program to eliminate the risk of injury and pain.  I instantly thought of the acronym SHOES. S Stretching We need to stretch; there is no way around it. If we don’t stretch both before and after we exercise, we pay for it later.  If you have not stretched or warmed up, not only do you have an increased risk of tearing a muscle or tendon, but you are also risking injury in future workouts.  Stretching warms up the muscle, and exercising on a cold, tight muscle will hinder your workout and performance.   Some of my patients mention that they never stretched before.  I often remind them we are not in college or high school any longer, and our bodies don’t repair as fast as they once did. Just ask some of our professional athletes who are in trouble for trying to heal faster with the use of Performance Enhancement Drugs.  A night splint can also be used, and is an excellent way of stretching feet and legs. H Hydrate Hydration is very important for any exercise program. When exercising, the body loses water due to sweat.  Without replenishing your body of those liquids, you will become dehydrated, have poor workout performance, and feel drained post-workout. Some of the most common symptoms of dehydration include: nausea, headache, vomiting, lethargy and fatigue. O Orthotics A foot orthotic needs to provide a rigid lever for propulsion while allowing for shock absorption and terrain adaptation. This need is only magnified in athletes. Whether you are on a bike, in running shoes, or in ski boots, your foot is always working on shock absorption and propulsion. To assist in these functions, a foot orthotic needs to be properly calibrated to your weight, foot flexibility, and activity level. Different athletes and sports require different orthotic sizes and properties.  However, all require the same biomechanical control and function (of course you will need proper running shoes for the orthotics to fit into). E Eating A Balanced Diet You are what you eat, and what you eat will either help or hurt your fitness program.  A balanced diet, consisting of a balanced meal program eating 4-6 times a day will make you less hungry later at night, and will stop that late night snack before bed. S Start Slow increase your workout. Do not burn yourself out – that can lead to injury. Listen carefully to your body and if you feel actual pain during your workout (not just discomfort), stop and rest. Dr. Mark Forman, DPM FAPWCA is an associate in the American Podiatric Sports Medicine Association and an avid runner.  He is currently the President of the Arizona Podiatric Medical Association.  He has two office locations in North and South Scottsdale and can be reached at (480)423-8400 and via email at Drforman@azfootpain.com.  His website is www.azfootpain.com. Back to Arizona Pain Monthly