Step Into a Healthier You: A Podiatrist’s Guide to New Year’s Resolutions

January 7 2026

Start the New Year on the right foot. A podiatrist shares practical resolutions to improve foot health, mobility, and long-term wellness.

Ready to crush your 2026 fitness goals without the foot pain? Dr. Joe Altepeter is sharing the ultimate blueprint to keep your foundation strong and your resolutions on track!

Don’t let a “niggle” turn into a season on the couch! From the “10% Rule” to the “Odor and Out” shoe audit, learn how to treat your feet like the VIPs they are. Read our latest blog and start your journey on the right foot!

Joe Altepeter
Kevin Lam, DPM, FACFAS

As the calendar turns to January here in sunny Fort Myers, I see a familiar surge of energy in my clinic. The New Year brings a renewed commitment to health, usually manifesting as crowded gyms, new running club memberships, and a sudden uptick in daily step counts.

As a podiatrist at Family Foot & Leg Center, I love this enthusiasm. However, I also see the aftermath when these resolutions aren’t supported by a solid foundation – literally. If you want to transform your health in 2026, you have to start from the ground up. Your feet are the literal foundation of your kinetic chain; when they fail, your resolution often follows.

Here is how you can approach your “healthier living” resolution while keeping your feet – and your progress – on solid ground.

1. Respect the “Break-In” Period

The most common mistake I see in January is the “zero-to-sixty” approach. Someone who has been sedentary for months decides to run five miles on January 1^st. This is a recipe for plantar fasciitis or stress fractures. Your tendons, ligaments, and bones need time to adapt to new mechanical stresses. If you are starting a walking or running program, use the 10% Rule: never increase your weekly mileage or intensity by more than 10% from the previous week. This allows the micro-trauma in your tissues to heal and strengthen rather than progress into a chronic injury.

2. Audit Your Footwear (The “Odor and Out” Rule)Many people start their fitness journey in a pair of sneakers they’ve had in the back of the closet for years. Even if they look clean, the midsole – the cushioning material between the tread and the insole – degrades over time, even without use.
3. Don’t Ignore the “Niggles”In the world of fitness, there is a dangerous “no pain, no gain” mentality. In podiatry, we prefer “know pain.”

There is a big difference between the dull, symmetrical muscle soreness (DOMS) that comes from a good workout and the sharp, localized pain of a brewing injury. If you feel a “stone bruise” sensation in your heel first thing in the morning, or a persistent ache in the ball of your foot, stop and pivot.

Ignoring these early warning signs usually leads to compensatory injuries. For example, if your right foot hurts, you will instinctively shift your weight to your left, potentially causing hip or lower back issues. Early intervention – whether through custom orthotics, stretching regimens, or professional care – can keep you active instead of putting you on bed rest by February.

4. Hydration and Circulation in the Florida HeatLiving in Fort Myers, we face unique challenges. Dehydration doesn’t just cause muscles of the feet and can exacerbate conditions like gout.

Furthermore, if your resolution involves more outdoor activity, pay attention to peripheral edema (swelling). When you exercise in the heat, blood flow to the skin increases to help you cool down, which can lead to “heavy” legs and swollen feet. Elevating your feet after a long walk and staying consistent with water intake are simple ways to support your vascular health.

5. The “Barefoot” Resolution

Many people resolve to spend more time barefoot or in “minimalist” shoes to “strengthen their feet.” While the intent is good, the execution is often risky – especially for those with flat feet or high arches. Our modern environments (hardwood floors, tile, concrete) offer zero shock absorption.

Walking barefoot on these surfaces for extended periods can lead to fat pad atrophy and heel pain. If you want to strengthen your feet, do it through specific exercises – like “towel curls” or “marble pickups” – rather than ditching your supportive shoes entirely.

A Message from Family Foot & Leg Center

Health is not a sprint; it’s a marathon performed one step at a time. At Family Foot & Leg Center, our goal is to ensure those steps are pain-free. Whether you are training for your first 5K or simply want to walk the beach without discomfort, we are here to support your journey.

This year don’t just resolve to move more – resolve to move to move better. Listen to your feet; they are the most honest feedback system your body has.

Start Your Year on the Right Foot

Don’t let foot pain sideline your 2026 goals before they truly begin. If you are experiencing discomfort or want a professional gait analysis to ensure you have the right footwear for your new routine, we are here to help.

Dr. Altepeter is a board-qualified podiatrist at Family Foot & Leg Center at the Fort Myers office. He is accepting new patients. To make an appointment, call (239) 430-3668 or visit www.NaplesPodiatrist.com

 

Schedule an appointment today and take the first step toward healthier, pain-free feet—so you can focus on what matters most. Call FFLC office at (239) 430-3668 (FOOT) or visit www.NaplesPodiatrist.com to schedule an examination.

Serving Southwest Florida Since 2005, Family Foot & Leg Center has multiple convenient locations throughout Collier, Lee, Charlotte, and Sarasota Counties. Offering pediatric to geriatric family care: Ingrown Toenails, Heel Pain, Bunions, Foot / Ankle Arthritis Pain, Plantar Fasciitis, Foot / Ankle Surgery, Custom Orthotics, and Diabetic Wound Care. In office X-rays, ultrasounds, and minor surgical suite exam rooms. Practice powered by EMR and advanced technologies.

Home of the Lam Minimally Invasive No-Scar Bunion Surgery! Come Discover Why Patients Love Our 5-Star Foot & Ankle Care!

For advanced wound management and diabetic wound healing resources, visit:
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