Firm Foundation

Healthy feet and ankles are essential to a healthy body

Exercise is important to good health, but if your base is in bad shape, the rest of you will be too. It all starts with your feet. A small problem or pain can cause poor gait, leading to injuries in other parts of the body. Keep your tootsies in tip-top shape with these tips.

EXPERT:

Q&A:

How does regular exercise affect the feet and ankles?

The feet account for nearly 25 percent of the bones in the body. The foot serves as the foundation to the rest of the body. If the foot is misaligned, the ankle, knee, hip, spine, neck and head are all affected. Regular exercise does help condition the foot and create stronger bones.

What are some of the ways people can make sure they’re taking good care of their feet?

Regular inspections of one’s feet are imperative to healthy feet. Visual inspection of the tops and bottoms of one’s feet is recommended.

Things to look for:

• Bruises

• Cracks or breaks in the skin

• Soggy skin

• Dry skin

• Swelling of the feet or legs

• Corns and calluses

• Ingrown toenails

• Blisters

• Sharp toenails

Dr. Alan Block

Dr. Alan Block is an assistant clinical professor in the Department of Orthopedics at The Ohio State University, president of Division 13 of the American College of Foot & Ankle Surgeons, and past president of the Ohio Podiatric Medical Association.

• Hot or cold spots

• Discoloration in skin or nails

• Tinea infections; this may be thickened nails or skin changes

• Pus or bleeding

• Anything you see that was not there yesterday, or looks wrong or different

When should people see a doctor about foot or ankle pain?

Pain is never normal; it is a signal that damage has occurred or is occurring. The time to seek a physician’s help is when the pain is not improving or when the pain is getting worse.

What are some of the most common exercise- or activityrelated foot injuries?

The most common foot injuries include tendonitis, stress fractures, plantar fasciitis and overuse syndromes – ingrown nails, blisters and calluses.

What treatments are recommended for these conditions?

Treatments include a biomechanical evaluation, orthotics, physical therapy, injection therapy, casting, bracing and, when indicated, surgical intervention.

Is it important to wear shoes dedicated to the specific type of exercise or activity one is engaging in? If so, why?

It is imperative that an athlete utilize the correct shoe for their sport, as incorrect shoe gear can often be a source of injury. Athletic shoes have unique features dedicated to the needs of the sports mechanics. This is why shoes are sportspecific; a running shoe is built for unilateral motion, a tennis shoe will provide greater support in medial to lateral movement, a cross trainer will attempt to be a hybrid – combining some elements necessary for support in the medial to lateral direction, while providing some elements for walking or light running. Basketball shoes, cycling shoes, volleyball shoes and cleats are inadequate for running.

What is athlete’s foot? How is it treated? How can people avoid it?

Athlete’s foot, also called tinea pedis, is the most common type of fungal infection. Athlete's foot is a fungal infection that develops in the moist areas between your toes and sometimes on other parts of your foot. Athlete’s foot usually causes itching, stinging and burning. Although contagious, athlete’s foot often can be treated with over-the-counter antifungal medications. The best way to avoid athlete’s foot is to wear some kind of sandal or flip flop when in locker rooms and public showers.

Is there any value to using athletic socks over other types of socks?

The ability of a sock to dissipate damaging forces on the surface of the foot rests partly on the fiber composition and more significantly on the construction technique of the manufacturer. In athletic activity, perspiration output on the feet can exceed one pint per foot. There is an advantage to wearing athletic socks that are moisture wicking. Athletic socks help to keep feet drier than cotton or wool socks. Cotton fiber retains three times the moisture of acrylic and 14 times the moisture of CoolMax®. When exposed to ambient air, socks composed of cotton retain moisture 10 times longer than acrylic socks. Shoe gear that incorporates a breathable upper of the shoe will help as a wicking gradient for the sock.

Have questions you would like to have answered by an expert? Send them to editor@healthynewalbany.org.