FIND A SOLUTION FOR FOOT PAIN

Few women pay attention to their feet until they’re in pain. And then many ignore the pain for months or years before seeking help.

“People think foot pain is normal and nothing can be done,” said Dr. Julie Johnson, an Essentia Health orthopedic surgeon who specializes in feet and ankles. “But many conditions are easily treated and don’t require surgery.”

While pain from a strained muscle or ill-fitting shoes will go away, persistent pain deserves attention, said Dr. Johnson. “We don’t focus on our feet but they’re the foundation for all our joints,” she said, explaining the pain in your knee, hip or lower back could be caused by your foot.

Dr. Johnson suggests thinking of your foot as a tripod made up of your heel, big toe and little toe. Any shoe that impedes the tripod can cause pain. “Your foot figures out a way to walk, but it’s not ideal,” she said. “That’s why they complain.”

Your foot doesn’t have to work as hard to walk if your shoe has support and cushioning, Dr. Johnson explained. If you can bend a sole in half, it’s not stiff enough. Look for stiffer soles and shock-absorbing cushions when you’re shopping.

Dr. Johnson is accustomed to questions about shoes. Are flip-flops bad for your feet? What about high heels? “I say everything in moderation,” she advised, adding it’s good to alternate the shoes you wear.

Your four-inch heels can turn heads, but they can also turn your ankle. A sprained ankle isn’t too bad, but you also can tear a tendon, break a tiny bone or damage sensitive nerves. Over time, wearing heels can cause painful bunions, which may require surgery.

Walking in heels is really walking on your toes, Dr. Johnson explained. Your heel can’t perform its usual role of being the first spot to hit the ground. That’s why your toes and the ball of your foot complain after a day in heels. Your foot will always hit the ground, but your other joints―from the ankle to the knee to the hip―will pay the price, the orthopedic surgeon noted.

The higher the heel, the more pressure is on your foot. Pointed-toe shoes crowd your toes, which respond by growing bumpy bunions or irritating nerves. Pick wider toe boxes to avoid pain and permanent damage.

Running is the most demanding act for the foot, explained Dr. Johnson, who runs herself. She advises runners to cross-train on a bike or in the pool to reduce the jarring impact of running. Buy quality running shoes from a store with staff that know foot prototypes and can match you with wellfitting shoes, she said.

Some conditions, such as flat feet or high arches, can be helped by getting additional support from special shoe inserts called orthotics. Physical therapy and weighttraining can also strengthen and balance muscle groups involved in your gait.

“When it comes to some foot deformities, like flat feet, you’ve got more options if you intervene earlier,” Dr. Johnson advised.

While many people fear they’ll need surgery, they appreciate not having pain once they recover, Dr. Johnson said. She can empathize because she broke an ankle rushing to work when she was in her medical residency and she’s had several surgeries on her right big toe.

Persistent foot pain isn’t normal and it warrants attention, said Dr. Julie Johnson, an Essentia Health orthopedic surgeon who specializes in feet and ankles.

“If all goes well, most people can return to activities after surgery with less pain and more stability in their foot and ankle,” Dr. Johnson said “Patients are pleasantly surprised that their foot pain is no longer the focus of their everyday life.”

Most patients are able return to activities such as hockey, water-skiing, running, dancing and other sports, according the board-certified orthopedic surgeon. Some can return to running.

“Living in chronic pain takes a psychological toll on a person and a successful surgery can help all aspects of her life,” Dr. Johnson said.

To make an appointment with Dr. Johnson, call (701) 364-8900.

Here’s a health tip from Dr. Julie Johnson: Do your feet and ankles a favor. Before you slip on your shoes in the morning, give your Achilles tendon a long and gentle stretch to keep it flexible. Stand near a wall. Bend one knee forward and keep the other leg straight. Lean into the wall. You’ll feel a strong pull on your Achilles tendon, which stretches from the top of your heel through your calf. Repeat on the other side. This simple stretch helps prevent injuries as you walk.