You don’t have to be a pro athlete to benefit from rest, and if you are kicking off a new fitness routine, giving your body time to recover is just as important as getting your workouts in. Even elite athletes know that rest is where the real progress happens.
🏈 Tom Brady is known for his longevity in the NFL and credits much of his success to recovery focused routines like sleep optimization, soft tissue work, and low impact cross training.
🎾 Serena Williams builds full rest days into her training schedule, along with massage therapy and cryotherapy to support joint and muscle health.
🏃♂️ Eliud Kipchoge, world record holding marathoner, runs at high intensity, but also takes regular midday naps and ensures his training includes active recovery days.
If these athletes rely on rest to protect their bodies and enhance performance, so should we. At Beyond Podiatry, we see so many patients jump into fitness goals full steam ahead only to hit a wall when their feet start to hurt. If your workouts are leaving you limping, it may be time to hit the pause button. Here are some common signs your feet (and body) are asking for a break, plus tips for what to do about it.
Your Heels Ache First Thing in the Morning
What it might mean
Sharp or stabbing heel pain, especially during those first steps out of bed, is a classic sign of plantar fasciitis. This condition involves inflammation in the thick band of tissue (the plantar fascia) that supports your arch. Left untreated, the pain can worsen and begin interfering with your daily life.
Morning heel pain can also stem from other issues, so if this sounds familiar, check out our guide to why your heels might hurt in the morning. It breaks down possible causes and next steps. As always, if you’re unsure what’s going on, our team is here to help!
What to do while you rest:
Try stretching your calves and arches before bed and after waking up. Wear supportive shoes, even indoors, and avoid going barefoot on hard floors.
When to call us:
If the pain lingers longer than a week or starts to impact your walking, let one of our doctors evaluate it. They can help you recover faster and prevent further damage.
You Notice a Painful Bump on the Side of Your Foot
What it might mean:
A sore, swollen bump at the base of your big toe could signal a bunion. These can form or worsen with tight footwear and high impact workouts.
What to do at home:
Choose shoes with a wide toe box and good arch support. Avoid pointed or tight athletic shoes, and consider a gel pad for cushioning.
When to call us:
If the bump becomes red, increasingly painful, or starts to change the shape of your foot, it’s time for a podiatric evaluation. Early care may help you avoid surgery!
Your Toes Cramp Frequently
What it might mean:
Toe cramps can be caused by muscle fatigue, electrolyte imbalance, or nerve irritation from tight shoes or overtraining. Staying hydrated, stretching before and after workouts and eating magnesium and potassium rich foods like bananas and leafy greens can help. We also have a hydration guide available to help all sorts of cramping!
What to do at home:
Try gentle toe stretches or rolling a tennis ball under your foot to ease tension. Warm foot soaks with Epsom salt can relax tired muscles. Keep your feet elevated to promote circulation and sip electrolyte rich fluids to replenish what your body needs, even while you’re off your feet.
When to call us:
If toe cramps become a daily nuisance or wake you up at night, our doctors can rule out nerve or circulation issues.
Your Toenails Are Turning Colors
What it might mean:
Dark, bruised toenails, or nails lifting off the nail bed, are often caused by repeated trauma, especially from long runs or poorly fitting shoes.
What to do at home:
Give your toenails a break from pressure by avoiding tight shoes and high impact activity. Keep the area clean and dry, and trim nails carefully to prevent further lifting. You can elevate your feet to reduce throbbing or swelling, and wear open toed or roomy footwear around the house to protect those tender toes. Let your body, and your nails, recover at their own pace.
When to call us:
If there’s bleeding, discharge, or signs of infection, you need to be seen. We can treat any underlying damage and prevent complications.
Your Feet Are Dry and Cracked
What it might mean:
Dry feet may seem like a minor cosmetic issue. Cracks, especially around the heels, can lead to painful fissures, infections, or even allow fungi to enter.
What to do at home:
Apply a thick moisturizer after bathing, use a pumice stone gently and avoid hot showers. Don’t pick at peeling skin.
When to call us:
If the dryness doesn’t improve with home care, or if cracks bleed or sting, let our team take a look.
You’re always sore (even after rest days)
What it might mean:
This might not start in your feet, but persistent soreness, fatigue, or trouble sleeping are often signs of overtraining syndrome. Your body isn’t getting enough time to rebuild after workouts.
What to do at home:
Take at least one full rest day a week. Prioritize sleep, hydration, and proper nutrition. Consider alternating high impact workouts with yoga or swimming.
When to see a doctor:
If fatigue impacts your daily activities or you’ve stopped improving despite consistent training, talk to your primary care doctor.
You’re Feeling Off Balance
What it might mean:
Losing stability or feeling unsure on your feet can signal muscle imbalances, ankle weakness, or the early stages of a stress injury.
What to do at home:
Work on core strength and stability exercises like single leg stands and balance board work. Take a break from high impact movements.
When to see a doctor:
If you’re falling more often or feel pain with each step, especially in one foot, get checked for a stress fracture or joint issue right away.
Please don’t push through the pain
Pain is your body’s signal that something needs attention, not a sign to push harder. Whether you’re a weekend walker or starting marathon prep, your feet are your foundation. Taking time to rest and recover helps you stay on track and injury free.
