With the summer approaching, many people will be using their feet a lot more. Here are some tips for keeping them healthy and pain-free.
Propping up the feet for a few minutes daily helps reduce swelling and improves blood flow to the feet. Eating a balanced diet with plenty of nutrients and vitamins is also essential.
1. Stretch Your Feet Regularly
When you spend a lot of time on your feet, it is important to stretch them regularly. This can help alleviate foot pain and prevent it from recurring in the future. There are a few simple exercises that you can do to stretch your feet. To begin, sit in a chair with your feet planted on the ground. Bend your right knee so that the top of your toes is touching the floor. Hold this position for 15 seconds. Then repeat with your left foot.
Another exercise you can do is to stand with your arms at your sides and your hands flat against a wall. Then step back with your left foot, bending your knee slightly. This should create a slight stretch in the calf of your leg and your Achilles tendon. Repeat this exercise 10 to 20 times.
For those who enjoy running, it is essential to take the necessary precautions to prevent foot injuries. By following these tips, runners can stay in the game for as long as possible and avoid any unnecessary discomfort. However, if your foot pain persists, you should contact The Foot Clinic for additional treatment options. They can provide you with the care you need to keep your feet in great shape for years to come!
2. Wear the Right Shoes
When you choose footwear, be sure that it’s supportive and fits well. Shoes that are too narrow or have high heels can put too much stress on your feet, knees, hips and back. You may also have to wear arch supports and orthotics if you have foot problems like flat feet, bunions or hammertoes.
A good shoe should allow you to comfortably wiggle all of your toes when wearing it. It should also provide good shock absorption, which is especially important if you’re an athlete or spend long days on your feet.
The type of shoe you wear can also impact your gait (the way that you walk) and the stresses and strains on your feet, ankles, knees and hips. Shoes that are too small or too narrow can cause foot problems, such as bunions and hammertoes, by pushing against your toes as you walk. Shoes with a low heel that is designed for the sport or activity you’re doing will help to reduce stress on your feet and legs, while still allowing you to be active.
3. Wear the Right Socks
When we’re getting active outside, it’s important to make sure that our feet are comfortable and well supported. This includes a proper shoe fit and socks.
Have you ever gone sockless on a long walk or run only to find your shoes suddenly start rubbing and pinching? If left unchecked, this friction can cause blisters. Wearing the right socks can prevent this by wicking moisture, eliminating chafing, and helping to keep your feet dry.
Additionally, wearing the right socks can help reduce foot odor by keeping them fresh and healthy. The best socks for this are made of natural fibres like wool or bamboo which naturally repel bacteria, and keep your feet fresh and clean.
Another great sock tip is to match the colour of your socks to your shoes. For example, if you’re wearing dark sneakers, it’s a good idea to wear black socks. This way, you’ll create a nice, streamlined look that won’t show any unnecessary colours. If you’re concerned about the amount of bacterial build-up in your shoes, you can invest in a pair of shoe deodorizers that will keep your shoes smelling fresh and odour free for longer. A podiatrist can also advise on orthotics that will redistribute your weight and improve the alignment of your foot, further reducing pain and discomfort. This is especially useful if you have an existing injury or condition such as plantar fasciitis or bunions.
4. Take Care of Your Feet
Taking care of your feet is important to help prevent common problems like calluses, blisters, chaffing, and cracked skin. Proper foot hygiene includes washing your feet regularly with mild soap and warm water, keeping them dry (especially between toes), and moisturizing with a quality foot cream or lotion. Regularly inspecting your feet for abrasions, cuts, or swelling is also important.
If you notice any of these symptoms, seek local podiatry clinic near Floreat immediately to avoid long-term issues and pain. Maintaining a healthy weight and incorporating exercise into your routine can also help prevent many common foot problems.
Always wear shoes that fit correctly, especially when engaging in sports or other activities. Don’t walk barefoot, as this can increase your risk for injuries and infections. If you are diabetic or have poor circulation, consult your podiatric physician for special footwear recommendations and regular check-ups. Avoid self-treating any foot problems as this can often lead to more serious conditions, such as fungus in the toenails or skin of the feet. A fungal infection that isn’t treated can spread to other areas of the body and cause discomfort, itching, and cracking of the skin. To help prevent fungal infections, trim toenails straight across and never cut them too short. Ingrown toenails can also be prevented by gently filing the nails regularly. Soaking your feet in a mixture of hot and cold water can also be beneficial to relax the muscles and relieve pain after a long day on your feet.
If you’re thinking of starting a running regime or you are new to the sport, it’s best to start off slowly and build up your weekly distances gradually. This will reduce the amount of strain placed on your feet and ankles which in turn can prevent overuse injuries.
Podiatrist Ivanhoe are experts in running assessments and can offer tailored advice to ensure that you progress safely in your training. A typical assessment includes a biomechanical evaluation of your gait pattern and a strength and flexibility assessment for your foot and ankle.
Preventing Foot Injuries
Runners that push themselves too hard can develop stress fractures. These are painful and serious injuries that can require lengthy periods of time off running. A podiatrist can help a new runner establish appropriate training goals that allow the body to gradually build up to the desired distance. This reduces the risk of injury as well as increasing running speed and distance over time.
Podiatrists can also assess the quality of a new runner’s footwear and ensure that it is fitted properly. Shoes that are too tight or loose can damage the toes and cause unnecessary friction that leads to blisters. It’s also important for shoes to have adequate cushioning that absorbs the impact of foot strike and prevents excessive pressure on the feet and lower limbs.
A podiatrist can recommend the best shoes for each runner based on their unique foot and lower leg biomechanical assessment. This will include an in-depth analysis of the way your foot strikes the ground and how it moves through the gait cycle.
Often podiatrists who run themselves have a passion for treating runners and understand the injuries and frustrations that can come with the sport. They can also provide detailed advice on how to improve your technique and performance as a runner. This helps to minimise the risk of injury and improves your enjoyment of the sport.
Preventing Shin Splints
Runners that take their foot care seriously, have proper footwear and see their podiatrist regularly are much less likely to be sidelined with running injuries. If a runner experiences foot pain that persists, they should seek help from a podiatrist as it may indicate a serious injury that will keep them from achieving their athletic goals.
A podiatrist will assess a runner’s running style, gait and posture to determine if they are putting too much stress on the feet. They will also advise on footwear that is best suited to the runner’s needs. Developing a good running technique and having the correct footwear can dramatically improve a runner’s ability to run farther, faster and reduce injuries that are associated with the sport.
Runners that are new to the sport are at greater risk of developing foot injuries and need a podiatrist to help them get off to a great start. If a new runner experiences foot pain they should ease back on their training and see how their feet respond to a little rest. If the pain continues it’s a sign that it’s time to consult a podiatrist who is well versed in running footwear and training techniques and can quickly assess whether the runner has a stress fracture which is one of the most common foot injuries for new runners.
Preventing Runner’s Knee
Runners love running because it is a great way to exercise and stay in shape. It can also be a great stress reliever and provide a healthy social outlet. However, as any runner knows, it can be very hard on the feet and legs.
Whether you are looking to increase your mileage or you’re training for your first marathon, it is important to keep up with proper foot care and see your podiatrist to prevent running-related injuries. If left untreated, these injuries can lead to more serious problems down the road that will keep you from reaching your goals.
Many running-related injuries are caused by improper footwear or the wrong shoes for your feet and gait. A podiatrist can advise you on the best running shoes for your needs and recommend a style that will help prevent injury and enhance your performance.
Runner’s knee, or patellofemoral pain syndrome, is a common running injury that affects the front of the knee. It happens when the patella (knee cap) rubs against the lower joint of the femur, most often because the knee is bent too far during running or from high-impact activities such as lunges or plyometric training. Poor running technique may also contribute to runner’s knee, so it is important to focus on correct form when running. This is especially true for new runners.
Preventing Plantar Fasciitis
Running is a popular activity for people who are looking for a low-cost, solitary form of exercise. Many people discover that it puts them in a great headspace, and even better, they can set their own pace. However, it can also put considerable demands on the feet, legs and back. If not managed properly, these forces can result in injury.
Plantar fasciitis is a common foot condition for runners that causes heel pain. The condition occurs when the plantar fascia gets stretched and tightened as you run. As a result, the tissue starts to develop tiny tears in the arch area. The heel then becomes sore when you stand or walk. Luckily, the condition can be prevented by having a good running technique and wearing appropriate footwear.
Your podiatrist will be able to assess your running shoes and the way that you run. They can make recommendations about the type of shoe that will best suit your needs. They can also recommend stretches and exercises that can help strengthen the muscles in your feet and ankles.
A podiatrist can also conduct a biomechanical assessment to see if your feet and lower limbs are aligned correctly for running. This can help to prevent injuries such as shin splints, runner’s knee and plantar fasciitis. It can also help to improve your running performance by reducing your risk of injury and improving your overall quality of running.