Choose the Right Shoes for the Job
There’s a reason there are shoes just for runners, shoes for weightlifters, and shoes for soccer players. Every sport requires its own shoes that provide just the right cushioning, stability, and support for the feet and ankles. Wearing the right shoes for your chosen sport is imperative to providing your feet with exactly what they need whether it’s ankle stability for those quick side-to-side movements or added cushioning for power jumps.
Rotate Socks and Shoes Regularly
As you work out it’s natural for your feet to sweat; however, the last thing you want to do is leave your feet in sweaty shoes and socks. That’s why it’s always best to carry at least another pair of socks with you and to swap them out after exercise to prevent blisters or a nasty fungal infection. Always choose moisture-wicking socks to help wick away some of the sweat.
Know When to Get Rid of Your Shoes
No shoes are designed to last forever. While you may simply love your sneakers you have to recognize when to part ways and get a new pair. After all, shoes wear down over time and they are less likely to cushion or absorb shock, which can leave you prone to injuries. Shoes are only designed to last about 300-500 miles. If you see that the treads are wearing out this is a clear sign that it’s time to invest in a new pair of sneakers.
Train and Condition Regularly
It’s important that you condition your body and train even off-season so that your body is primed and ready once the season begins. Conditioning the body including the feet and ankles gets them prepared for activity, and it also means that you can increase intensity and duration gradually to reduce your risk for injury. Make sure that you are training throughout the season, even off-season.
Even if you aren’t dealing with foot or ankle problems, if you are physically active or an athlete, having a podiatrist that you turn to regularly for care and advice can go a long way to preventing injuries and other problems.
Wear the Proper Shoes
Whether you’re hiking, running, or simply walking to work, it’s important that you are wearing the appropriate shoes for the job. Shoes that don’t provide your feet with enough cushion and support, especially when pounding the pavement, can leave you dealing with blisters, calluses, and other foot injuries. Make sure that you are also getting shoes that provide the ideal fit. Shoes that are too tight or loose can rub against the skin and result in blisters.
There are blister pads on the market for a reason! Even if you are wearing properly fitted footwear, you may still find that you need a little added protection for your feet. A blister pad can be used to protect a blister that you have or it can be used in places that are prone to blisters.
Wear the Right Socks
The socks that you wear are just as important for maintaining healthy feet as the shoes that you wear. Choose socks that wick away moisture and consider doubling up on socks if you are getting ready to participate in an activity that increases your chances of developing a blister. The added layer can provide more protection for your feet. If your socks become wet or moist, it’s important that you change your socks right away.
Use a Lubricant Before Exercise
Shoes and socks that rub against the feet can lead to blisters, so it’s important to reduce this type of friction by keeping feet lubricated. This is particularly important for runners or hikers. Apply petroleum jelly to the feet so that they are more likely to slide rather than rub against shoes and socks.
A podiatrist can recommend the appropriate footwear for you, provide custom orthotics and ensure that you provide your feet with the support and cushioning they need for all of your activities to prevent blisters from happening to you. If blisters are a common problem, talk with your podiatrist about how you can prevent this from happening.
What are some complications of fallen arches?
Some people have fallen arches but never experience any issues; however, sometimes fallen arches can lead to,
- Foot, heel, and arch pain, particularly when standing or walking
- Muscle pain
- Leg cramps
- Shooting leg pains that start at the soles of the feet
- Swelling of the feet or tenderness in the soles
- Plantar fasciitis
- Shin splints
- Bone spurs
- Lower back pain, hip pain, or knee pain
What causes fallen arches?
Arches develop around the age of 2 or 3 years old; however, sometimes arches never develop. Genetics can increase your risk for flat feet. Sometimes injuries or other foot problems can cause flat feet to develop as an adult. Certain conditions can also increase your risk for flat feet including,
- Cerebral palsy
- Achilles tendonitis
- High blood pressure
- Rheumatoid arthritis
If fallen arches do not cause any problems then you don’t really need to do anything about them; however, it is important to recognize whether certain issues you’re dealing with could be the result of fallen arches. If so, your podiatrist may recommend a wide range of nonsurgical treatment options including,
- Nonsteroid anti-inflammatory medications
- Physical therapy
- Orthotics and arch support
- Stretching exercises
- Custom shoes
What are the types of fractures?
There are different kinds of foot fractures based on the type of bone that’s impacted. Fractures can impact the toes, heel, sesamoid bone, and metatarsal bone, as well as the ankles. Stress fractures are hairline fractures that occur as a result of repeated stress placed on the foot. This is common in athletes.
What are the warning signs of a fractured foot?
There are certain symptoms to be on the lookout for if you suspect that you might have a fractured foot. Some signs of a foot fracture include:
- Pain that gets worse with movement
- Limited mobility or restricted range of motion
- Trouble bearing weight on the injured foot
- Deformity or misshapen foot
How is a fractured foot treated?
- Ample rest
- Pain relievers to alleviate pain and swelling
- Physical therapy and rehabilitation
- Specialized exercises
- Protective shoe or boot
- Casting, crutches, or immobilization (for more severe fractures)
What are the signs and symptoms of arthritic feet?
Wondering if you could be dealing with arthritis in your feet? Some warning signs include,
- Joint pain and stiffness
- Joint swelling
- Joint warmth and tenderness to the touch
- Pain with movement
- Increased pain and swelling after rest
There are several different treatment options that we have available to handle your arthritis symptoms:
Medication: Over-the-counter anti-inflammatories like ibuprofen can help reduce inflammation and pain. While those with more minor bouts of arthritis can often find relief from these medications, some patients may need a prescription-strength pain reliever to manage more severe symptoms.
If these conservative treatments don’t do much to help your condition, then we may need to discuss the possibility of surgery. There are different kinds of surgery that we can perform and a lot will depend on the severity and cause of your arthritis. Those with advanced forms of arthritis may have to consider a total ankle replacement.
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