So, you’ve decided to get moving again.
Maybe it’s been a couple of years. Maybe it’s been longer than you’d care to admit.
Either way, good on you – getting back into exercise is genuinely one of the best things you can do for your health, and the fact that you’re doing it matters more than how long the gap was.
Here’s the thing though: your feet didn’t get the memo that you’re motivated again.
They’ve been quietly adapting to a more sedentary life – tendons shortening, muscles losing conditioning, fat pads thinning slightly, supportive structures becoming less accustomed to load. And now you’re asking them to go from zero to parkrun in a matter of weeks.
The good news is that with a bit of awareness, most comeback injuries are entirely preventable. Here’s what your feet need from you as you get back into it.
Why returning exercisers are more vulnerable than beginners
It might seem counterintuitive, surely someone who has exercised before is better equipped than someone who has never done it at all? In some ways, yes. But returning exercisers carry a specific risk that true beginners don’t: their mind remembers what their body used to be capable of, even when their body hasn’t caught up yet.
If you used to run 10 kilometres comfortably, your brain still holds that as your benchmark. The temptation to push toward that benchmark quickly – rather than building back patiently – is one of the most reliable ways to end up injured within the first few weeks of getting back into it.
The soft tissues of the foot and lower limbs, like the tendons, ligaments, the plantar fascia, they adapt more slowly than cardiovascular fitness. You might feel fine from a breathing and energy perspective well before your feet and ankles are genuinely ready for the load you’re putting through them.
The most common foot and lower limb complaints when returning to exercise
Plantar fasciitis
This is probably the most common foot complaint podiatrists see in people returning to exercise, and it’s closely linked to a sudden spike in load. The plantar fascia, which is the thick band of tissue along the base of the foot, can handle a lot, but it needs time to adapt.
Go too hard too soon and it lets you know. Classic signs are sharp heel pain on your first steps in the morning, or pain that builds through a run or walk and lingers afterward. See our plantar fasciitis guide for more detail on causes and treatment options.
Achilles tendinopathy
The Achilles tendon is another structure that deconditions during periods of inactivity and responds poorly to sudden increases in load. Stiffness and aching in the tendon, particularly first thing in the morning or at the start of activity, is an early warning sign that shouldn’t be ignored.
Left unaddressed, Achilles issues can become chronic and much harder to resolve. Our article on Achilles tendinopathy covers what’s happening and how to manage it.
Shin splints
That familiar aching or throbbing along the inner shin during or after running is one of the most common complaints among people returning to cardio exercise. Shin splints are typically a load management issue. The bones and muscles of the lower leg being asked to do more than they’re currently conditioned for. They’re manageable, but they’re also a signal to pull back and rebuild more gradually.
Stress fractures
More serious than the above, but worth mentioning: stress fractures in the foot and lower leg are a real risk when someone dramatically increases their training load after a period of inactivity. They develop when bone is subjected to repetitive force faster than it can remodel and adapt. Pain that is very localised, worsens with activity and doesn’t ease with rest, and is tender to touch at a specific point warrants prompt assessment.
Blisters and skin issues
Less dramatic but immediately annoying, blisters are common when feet that haven’t been exercised regularly suddenly spend a lot of time in athletic footwear. Skin that hasn’t been conditioned by regular exercise is more vulnerable to friction. Moisture-wicking socks, well-fitted shoes, and gradually increasing session length all help.
What different types of exercise demand from your feet
Running and walking
Running places roughly two to three times your body weight through each foot with every stride. Returning runners should follow a structured run/walk programme rather than jumping straight into continuous running. The Couch to 5K model exists for good reason. Walking is gentler but still significant load if you go from minimal daily steps to long daily walks overnight.
Gym and strength training
People returning to the gym often focus on upper body and core work and underestimate what standing exercises – squats, deadlifts, lunges, box jumps – demand from the feet. Loaded exercises place significant force through the foot and ankle, and footwear matters more than most gym-goers realise. Flat, stable shoes with good support are far preferable to worn-out runners or fashion trainers for weighted lower body work.
Court and field sports
Returning to footy, tennis, basketball, or netball after a long break introduces multi-directional load – cutting, pivoting, jumping, sudden stops – that is particularly demanding on the ankle and foot. Ankle sprains are disproportionately common in the first few weeks back in team sport, partly because the proprioceptive reflexes that protect the ankle from rolling also decondition with inactivity. Ankle strengthening exercises before returning to sport are a sensible investment.
Your shoes probably need an update
This one gets overlooked more than it should. Athletic footwear has a lifespan which is typically around 500 to 800 kilometres for running shoes, or 12 to 18 months of regular use for court and gym shoes. If your exercise shoes have been sitting in a cupboard for a couple of years, there’s a reasonable chance the cushioning and support have degraded even without visible wear.
Foam midsoles compress and lose their responsiveness over time regardless of whether they’ve been used. A shoe that looks fine may no longer be providing the support it did when it was new. If you’re returning to exercise after a significant break, it’s worth honestly assessing your footwear rather than assuming last season’s shoes are still up to the job.
See our guide on choosing the right running shoes for what to look for.
The load management principle
If there’s one concept worth taking away from this article, it’s load management. Almost every foot and lower limb injury in returning exercisers comes back to the same thing: asking tissues to handle more than they’re currently conditioned for.
Load management means thinking about not just how much you’re doing, but how quickly you’re increasing it. A general guideline often used is to increase training volume by no more than 10 percent per week, so if you walked 20 kilometres this week, aim for no more than 22 next week. It feels frustratingly slow when motivation is high, but it’s the difference between building a sustainable habit and spending six weeks on the couch nursing an injury.
It also means paying attention to early signals. Soreness that resolves with a day’s rest is normal adaptation. Pain that persists, worsens with activity, or is present at rest is a signal to ease off and get it assessed.
Practical tips for protecting your feet as you get back into it
- Start easier and build slower than feels necessary. Your enthusiasm is an asset and you need to protect it by not using it all up in week one.
- Check your shoes honestly. If they’re more than a year or two old or have significant mileage, consider replacing them before ramping up training.
- Warm up properly, including the feet and ankles. Things like calf raises, ankle circles, and toe spreads take two minutes and make a real difference.
- Stretch after exercise, particularly the calves and plantar fascia, to manage the tightening that comes with increased load.
- Alternate activity types where possible – mixing running, gym, and lower-impact exercise reduces repetitive load on the same structures.
- Don’t train through pain. Discomfort and muscle fatigue are normal. Sharp, localised, or persistent pain is not.
When to see a podiatrist
You don’t need to wait until you’re injured to see a podiatrist. If you’re returning to exercise after a significant break, particularly if you have a history of foot or lower limb problems, a pre-activity assessment can identify any structural issues, footwear gaps, or load considerations worth addressing before they become problems.
And if something does flare up in the first weeks back, get it looked at early. Most of the conditions that sideline returning exercisers are highly treatable when caught promptly and far more complicated when they’ve been trained through for weeks. A biomechanical assessment can give you a clear picture of how your feet are functioning and what support they might need.
How Watsonia Podiatry can help
At Watsonia Podiatry, we love seeing people get back into exercise and we love even more helping them do it without getting hurt. Whether you want a pre-exercise foot check, advice on footwear, or you’ve already picked up a niggle and want to sort it before it becomes a setback, we’re here.
The comeback is always worth it. Let’s make sure your feet are part of the success story.
Book an appointment with Watsonia Podiatry today.
