April is Foot Health Awareness Month. Are you taking good care of your feet? Many of the foot and ankle injuries physicians see in the spring and summer result from overactivity.
People are generally less active during the winter months and the weather warms, they want to rush into outdoor activities such as running without easing themselves back into exercise gradually.
Here are some tips on foot care from two foot and ankle specialists at the Missouri Orthopaedic Institute, Drs. Kyle Fiala and Ben Summerhays.
- Wear comfortable, supportive shoes. The soles should have some flexibility, but you shouldn’t be able to fold them to the point the toe can touch the heel.
- For physical activity, choose shoes that allow your feet to breathe and sweat to evaporate.
- Check that your shoes fit properly. There should be approximately a thumb-width of space between your toe and the end of the shoe.
- Exercise your toes by picking up a ball or a sock with them. Toe strength is important to your balance and propulsion as you walk and run.
- Stretch your feet and ankles. Try to outline the alphabet with your feet, or stand on an incline to stretch your Achilles’ tendon.
“Like the rest of the body, your feet adjust to the amount and type of activity you do,” Fiala said. “If you’re new to running, or you have taken it easy for a few months, set a goal to gradually build your speed and distance over time. Don’t jump into your first week by sprinting or running several miles. That’s something you can build up to over the course of several weeks.”
