With the commencement of a new year comes renewed resolutions, a promise to ourselves for our hopes and dreams for the year. Whether that be eating healthier, travelling more, paying off debts sooner or even competing in a marathon, a popular appearance on the list every year always tends to be exercise and fitness. This can be great for your health, although can be taxing on your feet and can contribute to foot pain.
When you break it down simply – you use your feet to stand, walk, run, and balance. These important foundations are also responsible for transferring all the force from your body to the ground.
With our podiatrist hats on, we thought it would be timely to put together some tips on how to tackle your new year’s goals without compromising the health of your all-important feet.
1) Slow and steady wins the race.
If you are planning on taking on a large feat such as a marathon from a previously sedentary position (aka the couch) , then we recommend that you incorporate a plan that will gradually build up to the distance or intensity that you are hoping to complete. This will ensure that the bones, muscles and tendons in your lower legs and feet have time to build up strength, and may help in alleviating foot pain.
Some of the symptoms you may see from ramping this up too soon are things such as foot pain anywhere from heels to toes and even aching shins or knees.
Ensuring that you have a well thought out structure to gradually increase your activity/training program, will reduce the risk of suffering from soft tissue and bone stress injuries.
2) Correct Footwear.
Did you know that your running shoes usually have a shelf life of around 700-800 kilometres? The mid-sole of most runners are made using a material called EVA which provides cushioning. As time (and distance) goes, the cushioning begins to soften and wear out, meaning the support in your shoes is compromised.
Kingsford Podiatrist Paul Iacovangelo suggests that you review your footwear at least every 6 months, to keep an eye on wear and tear including signs of a crumpling sole around the heel, and to especially keep an eye on any serious symptoms including aching symptoms within the arches and shins.
To put it into perspective:
• If you wear your runners 30 minutes a day (3-4 hours per week) you should replace your shoes every 6 months
• If you are wearing these 60 minutes per day you would possibly need to replace them every 3 – 4 months
This can be different for every customer, although if you begin to experience discomfort in your feet, legs, knees, hips or back it could be related to your footwear.
Furthermore, if you use orthotics, it is recommended you have these reviewed every 2 years to ensure they are providing the support you need.
If you are ever unsure, please reach out to our podiatrists who would be more than happy to review your shoes and provide professional advice.
3) Stretch & Strengthen
You can help build strength in your feet with a few exercises.
· Heel raises. Start by standing upright, raising yourself up on the balls of your feet and hold for 5 seconds. Repeat 10 times. Make sure you have a wall or chair close by in case you need something to lean on for balance.
· Hamstring Stretches . Stand facing a wall, with both feet shoulder width apart. Place one foot forward and one foot back. The back leg needs to be straight (a locked knee) with the heel on the ground, while the front leg remains slightly bent at the knee. Lean forward into the wall, bending at the elbows and ensuring the lower back is straight and the bottom tucked in. Hold the stretch for 20-30 seconds and repeat on each side 3-4 times. This should be performed a couple of times each day for regular maintenance.
· Massages. If you don’t have anyone to massage your feet for you, you can use a golf ball or other small ball to roll under your foot. You don’t need to apply a forceful pressure, lightly should suffice. This exercise is perfect for treating plantar fasciitis. Massage of the calf muscle can improve the flexibility through the Achilles which in turn can minimise the risk for injuries associated with pronation to provide a more gradual load across the foot.
4) Make sure you don’t overlook small niggles and pain.
Although it might not always be a sign of something sinister, it is always better to have the problem identified earlier than later. It might be something as simple as slightly changing your technique, footwear, or even the stretches you do.
We hope these few tips can support you with achieving your goals, and as always, if you have any questions on how you can achieve your new year’s resolutions using great foot care please feel free to contact us to arrange a consultation.
