Boot camp trainings can last for hours that may involve a variety of demanding exercises to help build strength, fitness, and endurance. However, doing intense workouts your body isn’t used to can take an enormous toll on your body, especially your legs and feet.
One of the most intense and physically demanding exercises is the loaded march. It is designed to wear you out by pushing you past your limits by carrying a backpack of 20-60 lbs. for close to 8-miles all the while maintaining a brisk walking speed. While it may help in building strength and muscle, this type of core training exercise is also known to be a common cause of injuries to the legs, especially for beginners. No matter which type of exercise you do, make sure you start slow and gradually increase intensity as you build strength.
Keep Your Feet Clean and Dry
For a soldier at war, an injury to the feet could mean the difference between life and death on the battlefield. For you, it could mean pain, nuisance, and a hampered daily life. This is where proper foot care and hygiene can come to your rescue. Keeping the feet dry to move around is extremely important. Sweaty feet can add to the damage caused by the foot hitting the ground repeatedly. Moreover, feet are the worst place to build up bacteria because it can lead to athlete’s foot and blisters and in some extreme cases may even lead serious injuries.
Get Quality Shoes
Your shoes are your best friend when it comes to protecting your feet from any wear and tear. Make sure you have the right fit, i.e. snug everywhere, tight nowhere. Having supportive athletic shoes or insoles for shoes can help prevent that and aid in keeping the bones and muscles from having torn ligaments due to repeated use of the feet while training. Consider having a textured base for slip prevention on the inside of the shoes as it not only helps in cushioning and relieving some of the pressure on the ball of the foot but can also help in preventing nerve damage, occasional slips and blisters. It helps reduce friction on the feet and is a great alternative than having to use powder to prevent sogginess.
Choose Moisture Resistant Socks
During the boot camp, your feet might sweat, especially in summer. Wash your feet right after the workout and thoroughly dry them. Wearing suitable socks that help absorb sweat and reduce friction. Polyester-blend socks are a better candidate than cotton socks, as cotton tends to hold moisture that can reduce the cushioning of the sock plus can also create a layer of moisture on your skin.
Build Your Foot Muscles
Your feet muscles are pretty much like any other muscle in your body. They have to be strong enough to brave the intensity of the training during a boot camp. And the best approach to build strength is to start slow and gradually add intensity. Stretching exercises before and after a boot camp can be of great value. After any strenuous training, the foot should be inspected for any visible injuries and if any are found – they should be addressed immediately. If there is an injury that isn’t healing after 48 hours, call your doctor.