Keep feet fit: Step into spring on sound footing

As you become aware of what your body can and can't do this spring with your reawakening to outdoor physical activity, don't forget the part of the body that gets you to where you want to go.

"Get to know your feet," advises Joe Murray, who has been in the shoe business for 50 years. "Oftentimes, we don't look down to see what's going on."

Until they hurt.
But it doesn't have to be that way. While foot problems increase during spring as people become more active outdoors, you can take steps to reduce your risk of injury.

Pounding on the feet from running can lead to tendonitis, an inflammation of a tendon that is being overworked or stressed, said Dr. Veronica S. Marrochello, a podiatrist with Cortese Foot & Ankle Clinic, Normal. Tendonitis, in this case, may happen in the lower leg, the foot and ankle.

Plantar fasciitis is inflammation of the band of tissue that runs from the heel along the arch of the foot and may happen when running, using ill-fitting shoes or wearing shoes that don't fit your activity. Damage can happen to the tissue that forms the arch, Marrochello said.

A third spring foot injury is lacerations, punctures or bites from walking outside without shoes, she said.
When the skin is punctured, bacteria can cause an infection.

Athletes' feet (a fungal infection of the skin) and nail fungus happen throughout the year as people sweat in shoes and socks and don't change them frequently enough, Marrochello said. The warm, moist environment can be a breeding ground for fungus. But the two ailments may increase as people become more active, and draw more attention as people expose their feet to others.

Over-the-counter anti-fungal products - such as Lamasil and Dr. Paul's Piggy Paste - may help with minor toenail fungus, but more aggressive treatment such as prescription medicine is needed for more serious cases, Marrochello said.

The other medical conditions may require the attention of a doctor.
Some conditions - such as plantar fasciitis - may require an orthotic, a custom-made insert that fits inside a shoe to restore balance and eliminate or reduce foot pain.

To reduce the risk of injury, take these steps:

Ease into any activity
"Not doing anything all winter and then running three miles is not a good idea," Marrochello said.
Start with walking and gradually increase your pace and duration. Easing into activity could reduce your risk of tendonitis and plantar fasciitis.

Stretch
Following exercise or a prolonged activity, such as yard work, slowly stretch the muscles you have used while they are warmed up. Hold each stretch for at least 15 seconds. That will reduce the risk of cramping later, she advised.

To stretch your feet, scrunch your toes in, then extend them out to stretch the front of your feet and your toes; pull up the front of your feet to stretch your arches to combat plantar fasciitis; and make circular motions with your feet to warm up your heels and ankles to reduce the risk of Achilles' tendon.

Buy appropriate shoes
Buy shoes designed for the activity in which you will use them, such as walking shoes for walking. Some examples:

• Runners need shoes with good shock absorbency and a firm heel to help the body absorb the shock of hitting the ground; a studded sole to grip the ground; a buildup inside the shoe for arch support and to reduce the risk of shin splints; a flexible mid-sole for help with uneven terrain; a well-padded tongue and high-rounded toe box so toes won't blister; and padding at the heel to reduce the risk of Achilles' tendon.

• Tennis players need shoes with good traction to grip the surface during rapid starts and stops; absorption to protect the joints; and lateral stability to provide protection during lateral movement.

• Basketball players need shoes with good traction, stability and a high top to reduce the risk of ankle sprains during jumping, rapid starts and stops.


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