Issue Date: April 6, 2008
Protect your feet
Follow these steps for pain-free exercising.
Stretch lower body muscles to help prevent foot injuries.
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The human foot is complex. With 26 bones, 33 joints and more than 100 tendons, muscles and ligaments, there are lots of opportunities for something to go wrong. In fact, 45% of Americans suffer from foot pain.
Athletes need to be particularly careful how they treat their feet. "Doing any endurance activity, from walking 30 minutes a day to triathlons, means you need to take extra care of your feet," says Harold Glickman, M.D., a podiatrist and past president of the American Podiatric Medical Association.
That's because if your feet get injured, you may end up with bigger problems: Many knee, hip and back injuries start because people are compensating for foot injuries. And especially as we age, feet are more susceptible to injury because tendons, muscles and ligaments lose their elasticity and leave the bone structure without support.
COMMON FOOT PROBLEMS FOR EXERCISERS:
Tendonitis, inflamed tendons often from climbing steep hills;
Plantar fasciitis, heel pain from walking in improper shoes, or overpronation (flat feet);
Pain in the balls of the feet, often from doing high- impact exercises in ill-fitting shoes; and
Stress fractures, tiny cracks in bones common in runners and bikers who up duration or intensity too quickly.
Contact FitSmart editor Jorge Cruise, author of "The 12-Second Sequence" at 12second.com.
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How you can avoid injuring your feet
1. Buy proper shoes. The more flexible the sole, the more risk to the foot. A rigid sole offers more protection. Also, buy shoes that leave about 1/2 inch between your toe and the top of the shoe; this will accommodate foot swelling when you exercise.
2. Wear well-fitting cotton or acrylic socks.
3. Stretch lower body muscles. Focus on calves, hamstrings, quadriceps and tops of feet.
4. Don't overdo it. If your sport of choice is walking or running, don't increase mileage too quickly.
5. Know your limits. If you have pain or swelling, take at least three to five days off and apply ice. If it doesn't improve, see your doctor.
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