By Bryce Paschold, DPM, 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 a painful knee, hip, or 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 and taking action if pain becomes present. Many times, people 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 certain diseases that are associated with certain abnormal foot structures, and sometimes these can remain undiagnosed until seen by a professional, such as a podiatrist. Other times, proper shoe gear, 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 seek the help of a professional promptly; therefore, “playing through the pain” should be avoided.
There are some associated conditions, such as diabetes or heart disease, that can put people at a higher risk for devastating foot problems, even if there is no pain or abnormality present. This is why regular foot checks performed by a podiatrist are recommended. Some may think they are doomed to having problems such as ulcers, infection, and even amputations simply due to the fact that they are diabetic. This is not necessarily true, because if preventative foot care is practiced, good habits are maintained, and the disease is controlled, 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 to increase the intrinsic strength of the feet. Almost as importantly, overtraining should be avoided. For example, avoid going out and running five miles if you haven’t exercised for a long time. 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 help avoid future foot problems:
- Check your feet daily (especially if you are diabetic).
- Seek professional help if any problems are found or if pain occurs.
- Practice good foot hygiene, washing daily with soap and water and drying toes out completely with a towel after bathing (do not leave feet damp).
- Use lotion on feet daily (especially in dry winter months), avoiding application in 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 high heel height below two inches.
- Wear high heels only while at work (wear athletic shoes on way to and from work).
- Avoid going barefoot even while indoors; instead, wear a pair of clogs that has a rigid cushioned heel.
- Avoid inciting triggers for pain (i.e., avoid standing on hard tile floors for lengthy periods of time).
- Stretch every day, multiple times per day
Foot health starts with each of us. Practicing preventative care as well as knowing when to seek professional help can lessen the duration of any pain and prevent future issues from occurring. Start taking care of your feet now before someone else has to take care of them for you!
Dr. Bryce Paschold, DPM, provides a complete range of foot and ankle services for patients of any age. He is board certified and subspecializes in foot and ankle sports medicine. For any foot or ankle-related problem, no matter how big or small, please feel free to contact Dr. Paschold at the Orthopedic & Sports Enhancement Center at 309-663-9300, visit their Facebook page, or check out their website at www.sportsenhancement.net.