Be Ready for Action! 7 Expert Spring Foot Care Tips

Updated April 2025

As the snow melts and spring arrives in Southern New Hampshire, it's time to step outside and enjoy all the outdoor activities the region offers—from walking trails in Nashua to weekend hikes in the Monadnock region. But before you hit the ground running, make sure your feet are ready. Dr. Amanda Delaney and Dr. Gabriel Hamawi from Foundation Foot and Ankle Medicine/Surgery, located in Nashua, NH, share their top spring foot care tips to keep you pain-free and active all season long. 

1. Choose the Right Footwear for Outdoor New Hampshire Activities 

Whether you're exploring Mine Falls Park, running in a local 5K, or simply walking your dog, the right shoes matter. Choose footwear designed specifically for your activity. Not sure what to get? A cross-trainer offers great support for a mix of walking, light running, and gym workouts. 

2. Replace Worn-out Shoes Regularly 

Foot pain often starts with worn-out footwear. Dr. Delaney recommends replacing your shoes every 500 miles, or about every six months. Look for these signs: 

• Worn-down soles 
• Flattened cushioning 
• Creasing in the toe box 

Feeling foot pain during walks in Nashua or Manchester? It may be time for a new pair. 

3. Ramp Up Your Activity Gradually 

If you're dusting off your sneakers after a long winter, take it slow. Sudden increases in activity can lead to plantar fasciitis, shin splints, or ankle injuries. Increase your time or distance by no more than 10% per week. 

4. Stretch Before Walks and Hikes 

Warm up your muscles—especially your calves, Achilles tendons, and arches—with simple stretches before hitting the trails or local parks. Stretching helps prevent foot and ankle injuries and improves your endurance. 

5. Be Cautious on Uneven Terrain 

New England’s beautiful trails often include rocky or uneven surfaces. Start with flat paths before tackling inclines like those at Mine Falls or the Lincoln Trail. Dr. Hamawi advises wearing shoes with good traction and being mindful of where you step. 

6. Use a Brace if You’ve Had Previous Injuries 

If you have a history of ankle sprains or foot instability, support matters. Consider a brace when walking on uneven surfaces or increasing your activity. It can help you avoid reinjury and stay active through the spring months. 

7. Don’t Ignore Foot Pain 

Pain is a signal—don’t push through it. Whether it's a sharp pain in your heel or swelling after a long hike, rest and ice can help. But if symptoms persist, it's time to consult a local podiatrist. 

Visit Foundation Foot and Ankle Medicine/Surgery in Nashua, NH 

Located conveniently in Nashua, Foundation Foot and Ankle Medicine/Surgery provides expert care for foot and ankle conditions.

Don't let foot pain slow you down this spring—schedule an appointment today with our Nashua podiatry team. 

Dr. Amanda Delaney, DPM, and Dr. Gabriel Hamawi, DPM, specialize in treating sports injuries, chronic foot pain, bunions, flat feet, and more. They are accepting new patients and offer personalized care tailored to your lifestyle. Call 603-577-3230 for an appointment.