Your feet after workout

How your feet feel after a workout can tell you a lot about your performance. If you have pain, blisters, swelling or cramping after you take your shoes off, you might consider changing some things about your exercise routine.

Foot Pain

If you are having foot pain during and after your workout, your shoes might be to blame. Wearing shoes that don't have enough arch support could lead to the over-stretching of the plantar fascia and cause significant pain. Along with plantar fascias, improper shoe selection or wearing older, worn-out shoes can lead to a variety of pains in the feet, including heel spurs and sesamoiditis. Runners should see a podiatrist regularly to check for any potential stress on the lower extremities, according to the American Academy of Podiatric Sports Medicine.

Blisters

As with foot pain, if you are getting blisters during your workouts, it's probably because you are wearing the wrong shoes. The Walking Site suggests that there should be ½ inch space between your longest toe and the end of your shoe, that you have enough room to wiggle your toes inside the toe box, and that your heel does not slip when you walk. Also, you might consider changing your socks if you are prone to blisters. Cotton absorbs moisture and is usually a little rough in texture, so the Walking Site suggests choosing soft wicking fabric such as coolmax to prevent blisters.

Swelling

Edema is a swelling of the feet caused by excess fluid trapped in your body's tissues. Gravity may be the cause, since water naturally gets drawn downward, according to the Cleveland Clinic. If you are experiencing edema in your feet and legs, you might try some raised-leg exercises during or after your workout, suggests Ohio State University Medical Center. These exercises include ankle pumps, gluteal sets and quad sets performed while sitting on a chair with your legs extended outward or while lying down.

Cramping

If your feet are cramping, it could be a sign of dehydration, according to American Academy of Orthopaedic Surgeons. A cramp is an involuntary and forcibly contracted muscle that does not relax, and are common in the foot. Muscle cramps occur more often in hot weather because sweat drains your body's fluids, salt and minerals, so if you are exercising outdoors, make sure to stay hydrated before, during and after your workout to avoid foot cramps. Although many muscle cramps are benign, they can sometimes indicate a serious medical condition. See a doctor if your cramps are severe, happen frequently, respond poorly to simple treatments, or are not related to strenuous exercise.