6 Steps to Preventing Foot Pain

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This picture is taken from an event in Finland where ladies ran in high heels! Although this may look like lots of fun, running in high heels are not advised. This brings us to our first point of preventing foot pain.

• High heels. Ladies, I know you are not going to throw away your heels, but limit the time you spend wearing them. If you are going to standing for long periods of time, I don’t advise wearing heels. Also limit the heel to 2 inches. Look for friction points, which tend to be near the pinkie toe. Bandage the area with a band-aid prior to wearing the heels.

• Be aware that feet change with age. In prior posts on Facebook and blogs, I have discussed that around age 40, feet begin to change. The exact age will differ for everyone, but pay attention to how the feet are changing. The fat pads on the bottom of the feet, the cushioning part, deteriorate with age. Combat this by wearing sturdier shoes and measure feet every time shoes are purchased. Feet tend to get bigger with age because the tendons in the foot loosen.   

• Rethink running around barefoot. If you already have foot problems, don’t even think about walking around indoors or outdoors without shoes. The likelihood of stepping on debris or hitting your toe on the furniture increases. Chances of infection are also higher if walking around barefoot. One can pick up Athlete’s Foot or a fungal infection. So before going outdoors without shoes, think about where you are and what you may catch.   

• Cleanliness. Good hygiene is very important and feet should not be ignored. Pedicures at home or in a salon is a great way to keep feet healthy and clean. Even though there are over 250,000 sweat glands in the foot, moisturizing is a necessity to prevent cracking of the skin. If the skin cracks, the more likely it is to become infected.  

• Orthotics. Proper arch support helps to alleviate foot pain. Orthotics are designed to provide arch support by altering the angle at which the foot strikes the surface. But they don’t last forever. Every couple of years Dr. Vittori should inspect the orthotic and your foot for proper support.   

• Flip-flops. If you are planning on wearing flip-flops this summer, choose a sturdy flip-flop that is endorsed by the APMA. Ankles tend to roll due to no protection, support, or stability in flimsy flip-flops. 

Image by Vestman. (2011). License: Attribution 2.0 Generic (CC BY 2.0)
Retrieved from http://www.flickr.com/photos/61417318@N00/3210770788/

8 Tips for Preventing Foot and Ankle Injuries

 

1. Warm up. Before exercising or participating in a sporting event, warming up all of the muscles of the body will help to prevent foot and ankle injuries. Lightly stretch or jog for a couple of minutes. Don’t overdo the stretch; muscles are cold and not as flexible as they are when they are warmed up.

2. Condition your muscles. Gradually increase the duration of time spent on your sporting activity or exercise. By increasing the duration gradually, the muscles have time to build strength and mobility. If possible, make a weekly schedule and stick to it. Consistency helps to prevent injury.

3. Buy and wear athletic shoes based on your foot type and sport you are playing.  People whose feet pronate or who have low arches should choose shoes that provide support in both the front of the shoe and under the arch. The heel and heel counter (back of the shoe) should be very stable. Those with a stiffer foot or high arches should choose shoes with more cushion and a softer platform. Use sport-specific shoes. Cross training shoes are an overall good choice; however, it is best to use shoes designed for the sport.

4. Keep tabs on the wear and tear of your shoes. Replace athletic shoes when the tread wears out or the heels wear down. I’ve mentioned before that shoes should be replaced every six months.

5. Avoid running or stepping on uneven surfaces. Now that it’s summer, it’s time to get off the treadmill and into the outdoors. Be careful on the trails and sidewalks: look out for loose gravel, potholes (we do live in Chicago), and soft asphalt.

6. Be careful running too many hills. When first starting out, try to conquer one hill and then progress by incorporating more hills into your run. Running downhill can also be dangerous as you may pick up speed. Be careful not to lose balance and fall! More injuries occur from a downhill run than uphill.

7. Prevent recurrent injuries. If you have had an ankle injury in the past, using a brace or tape can help prevent a recurring ankle injury.

8. Listen to your body. This may be the most important tip. Only you know how far you can push yourself and what your limits are. If you experience foot and ankle pain during a sport, stop and modify the activity. Make an appointment with a Podiatrist to prevent further injury. 

Citation:

Image by: ecospc. License: Attribution-NonCommercial 2.0 Generic (CC BY-NC 2.0)

http://www.flickr.com/photos/ecos/2374978077/

Advice for Parents

“Problems noticed at birth will not always disappear by themselves. You should not wait until the child begins walking to take care of a problem you've noticed earlier. It is best to take action when the child is a toddler to ensure better responsiveness to conservative treatment options.

Remember that lack of complaint by a youngster is not a reliable sign. The bones of growing feet are so flexible that they can be twisted and distorted without the child being aware of it.

Walking is the best of all foot exercises, according to podiatric physicians. They also recommend that walking patterns be carefully observed.

Does the child toe in or out, have knock knees, or other gait abnormalities?

These problems can be corrected if they are detected early. 

With the exception of infancy, going barefoot is not encouraged among children. Walking barefoot on dirty pavements exposes children's feet to a variety of dangers including infection through accidental cuts, sprains or fractures. Another potential problem is plantar warts, a condition caused by a virus which invades the sole of the foot through cuts and breaks in the skin. They require extensive treatment and can keep children from school and other activities. 

Be careful about applying home remedies to children's feet.  Preparations strong enough to kill certain types of fungus can harm the skin.”

Citations:

Image by: Christopher_Hawkins. (2011). Photo License: Attribution-NonCommercial-NoDerivs 2.0 Generic (CC BY-NC-ND 2.0) http://www.flickr.com/photos/treacletart/102523345/

American Podiatric Medical Association. (2011). What you should know. Children’s Foot Health. Retrieved from http://www.apma.org/MainMenu/Foot-Health/Foot-Health-Brochures-category/Learn-About-Your-Feet/Childrens-Feet.aspx

 

 

What is Your Opinion of Your Feet?

In September 2010, Edge Research on behalf of the APMA conducted a survey on public opinion in relation to foot health and care.

Although most people survey found that the feet are one of the least cared for body part and that feet rank the lowest on the public’s list of what is important to their health, it’s one that hurts the most!

Hurt feet affect other parts of the body as well. The feet are the base of the body, and if they hurt, why wouldn’t the rest of your body hurt? People tend to try to overcompensate with other parts of the body if one part is causing trouble or pain. It is a very real possibility that by ignoring foot pain one will end up with further body pains.

The study also states that:

• Only one-quarter take care of their feet all the time, with an additional third taking care of their feet “most of the time.” Teeth, eyes, heart, and skin all are cared for regularly by more adults.
• Body parts that cause less pain get more care than feet.

This is a great study that was done, but now it’s time to create awareness. It’s common knowledge that teeth need to be checked and cleaned twice a year, so spread the word about Podiatry:

Get your feet checked twice a year by a Podiatrist.

For the whole report, please visit: http://www.apma.org/MainMenu/News/Surveys/2010-Todays-Podiatrist-Survey-.aspx?FT=.pdf