By Bryce Paschold, DPM, Hopedale Medical Complex & Orthopedic Sports Enhancement Center
Our feet are the foundation of our bodies. If our feet hurt, we hurt. And, with the majority of Americans logging an astonishing 75,000 miles by the age of 50, most of us will experience foot pain at some point in our lives. Painful feet can ruin a day, limit our activities, and prevent us from doing the things that we love to do. Furthermore, foot deformities can cause pain further up the kinetic chain, such as in a knee, hip, or the back. Compensation for deformities or pain can then put added stress on higher joints, adding further problems to the equation.
Foot health begins with being cognizant of your feet. This means recognizing a deformity if one is present. This means taking action if pain becomes present. Many times the general population will not realize their foot shape is abnormal until they begin to experience pain, either from a flat foot or a high arched foot. Sometimes there can be diseases that are associated with certain abnormal foot structures, which can remain undiagnosed until being seen by a professional. Other times, proper shoe gear or inserts, or even custom orthotics, can be used in order to prevent future pain. Further issues can arise when we ignore pain and do not promptly seek the help of a professional. Therefore, “playing through the pain” should be avoided.
Even if there is no pain or abnormality present, there are some associated diseases that can put us at a higher risk for devastating foot problems, such as diabetes or heart disease. That is why regular foot checks by a trained professional, such as a podiatrist, are recommended if falling into this category — most notably diabetes. Some may think they are doomed to have problems such as an ulcer, infection, and even an amputation simply because they are diabetic. This is not necessarily true. If we practice preventative foot care, maintain good habits, and control our disease as tightly as possible, our feet can last a lifetime without any major issues.
In athletes, it is important to train prior to competition. There are numerous strengthening regimens that can help increase the intrinsic strength of our feet. Almost as importantly, overtraining should be avoided. For example, avoid going out and running five miles, if this is the first time exercising in a year. The same can be said when coming back from an injury. A gradual rehab program can be the key to avoiding recurrence or even producing another overuse injury somewhere else in the body.
A few other tips to avoid future foot problems:
- Check your feet daily (especially if diabetic)!
- Seek professional help if any problems are found
- Practice good foot hygiene: wash daily with soap and water, and, after bathing, towel-dry completely — do not leave feet damp.
- Use lotion on your feet daily (especially in dry winter months), avoid applying between the toes.
- Wear supportive shoe gear as often as possible and limit the amount of time in sandals, or minimalist/flexible shoe gear.
- Keep heel height below 2”
- Only wear high heels while at work (wear athletic shoes to and from work).
- Avoid going barefoot, even while indoors, instead wear a pair of clogs that have a rigid cushioned heel.
- Avoid inciting triggers for pain (e.g. avoid standing on hard tile floors for lengthy periods of time, if this causes heel pain).
- Stretch every day!
In conclusion, foot health starts with each and every one of us. Practicing preventative care, as well as knowing when to seek professional help, can lessen the duration of pain and prevent future issues from occurring. Remember, April is National Foot Health Awareness Month, so why not start taking care of your feet, before someone else has to take care of them for you!
For more information contact Hopedale Medical Complex at 309-449-3321 or online at www.HopedaleMC.com.
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