“The Agony of Da Feet”
John P. Bradley, PT
Rapid acceleration. Hard stops. Hairpin turns. Bumpy terrain.
Sound like a commute in your car lately? Well, maybe, if you
are a certain type of driver or frequent challenging roadways.
Actually, these events and situations describe what your feet
endure everyday! Ah yes. Those two things attached at the
bottom of your legs that take you everywhere but that you
take for granted. (Admit it you really do!) What would you
do without them?
Every week I see a multitude of patients referred to me for
foot and ankle problems. The list of things that could go
wrong with your feet is endless. Plantar fascitis, tendonitis,
bursitis, sprains, stress fractures-need I go on? None of
these problems is a “walk in the park” (no pun
intended), and if you ignore your feet, you stand a good chance
of getting them. Many of these patients seem incredulous that
they are having foot pain despite the fact that their shoes,
with soles practically worn off, are staring me in the face.
Then, of course, is the patient hoofing around all day in
a pair of heels that are so high they need a ladder when they
take the shoes off at the end of the day. How can your foot,
which may be 3 inches wide, fit into a shoe with a 1 ½
inch wide toe compartment? Then there are the runners (yes,
I am one) who come to my office with their favorite (old)
running shoes held together with duct tape (don’t laugh-it’s
true!). They insist that their foot pain could not possibly
be coming from their shoes.
Here are my recommendations for healthier and happier
feet:
- Proper shoes. If you expect to not have
foot pain, yet wear high heels all day, you will be disappointed.
There is a compromise. Lower heels and a wider toe compartment
go a long way to better comfort. Attention runners! NO more
duct tape for your shoes. Replace the shoes more often.
- Flexibility. Most foot and ankle disorders
have tightness as their main ingredient. Regular stretching
of your calf muscles and Achilles tendon behind the heel
is a great preventative technique. I like to put my foot
on a 2 inch thick book or block and lean forward to stretch,
holding for at least 30 seconds. Do this while you brush
your teeth or hair. See your podiatrist and physical therapist
for specific stretches applicable to your needs.
- Massage. Regular massage of the foot
is helpful to increase circulation and promote flexibility
of the tissue in the arch. If you do not have a willing
partner, see a licensed massage therapist. For a quick “fix”
roll a tennis ball under your bare foot on the floor for
a few minutes every day.
You’ll spend time and money to keep your car working well
with tires, shocks, and brakes. How about a little attention
for those “wheels” we call feet?
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