• Pod Co Podiatry

Want to get fit for summer? STOP! You’ll need this information first.

Hands up who hasn’t paid any attention to their feet since the cold weather began?

(That would be most of us)

Now hands up those who love to get out and about, making the most of the bright fresh mornings and long sunny evenings?

(That’s pretty much all of us)

As always at this time of year we begin to see over use injuries, due in part to these two things. The key to reducing your risk of injury following a period of inactivity over winter is to remember the following two points.


If you decide to head out for a walk or run after some serious couch surfing time, don’t chuck on those old sneakers that you’ve used off and on for the last 3 years because this may be the year they let you down. 

There’s nothing worse than building up the motivation to get fit and then having to sit out for 6 weeks while you recover from an injury that may have been prevented, simply by getting some new sneakers. 

How do you know when to change your shoes?  Some general advice would be:  

If you have been a mild to moderate exerciser (2-3 times a week) and also worn your trainers casually, you should look at changing your shoes every 12 – 18 months. 

If you do a little more exercise, say 3-6 days a week, then you should really change your footwear every 8 – 12 months. 

Please note:  This is a guide only as everybody wears out shoes at different rates.

Remember: Not every sneaker suits every foot or activity.  Make sure you get the right shoe for you.  If you’re not sure, either see the team at your local The Athlete’s Foot or Active Feet or better yet, pop in to see us at Pod Co and we can advise you further.  Bring your old shoes in with you so they can be assessed as well.


Once you have some decent sneakers in hand/on foot, the most important thing is to take it slow.  Even if you were super fit at the end of last summer, you need to let your body adjust to the increase in stress and strain you will be putting it through.  

Always give yourself a rest day in between activities so you can recover and heal and make sure you start SLOWLY. 

It wont take long to rebuild your fitness levels unless you injure yourself.