The inimitable Bette Midler once famously quipped: “I firmly believe that with the right footwear, one can conquer the world”.
While I’m willing to begrudgingly accept the possibility that she may not have been referring to her deeply held love of podiatry, she might nevertheless be on to something. I mean, even Kim Jong Un invested in secret lifting shoes in an attempt to give him an edge in nuclear negotiations. What more evidence do we need to prove footwear’s central role in global affairs!
Even if world domination isn’t quite your thing, and you’re more concerned with conquering your regular jogging or power-walking circuit, there can be no denying Midler’s wisdom: what you put on your feet can play a significant role in helping you achieve your goals. More importantly, making poor shoe choices can cause pain and damage to bones, joints and supportive tissue, or exacerbate pre-existing issues such as arthritis, shin-splints, corns, bunions, achilles pain and more. Lest you think that such problems might be limited to your feet, “committing shoe-icide” as some like to call it, can alter your gait, with flow-on ill-effects all the way up your spine.
Fortunately, it’s relatively easy to ensure that you don’t put your foot in it. Here are some crucial things to remember:
The Right Shoes for the Job
You wouldn’t wear a tux to a pool party, would you? By the same token, matching the shoe to the purpose is critical:
Don’t Be a Slave to Fashion
The Perfect Fit
Identifying the right type of shoe is half the battle. The next critical issue is getting the right fit:
Keep them Fresh
Wearing worn-out shoes can be just as harmful as a poor fit. You’ll know it’s time for a new pair If:
With some common sense and care, you can ensure that your footwear not only looks the part but keeps you safe and healthy. If you’d like specific, tailored advice on the right shoe for you and your needs, feel free to book in an appointment with one of our expert Podiatrists. We’re here to help. And if you’re feeling really keen, talk to us about lacing techniques…
It wasn’t long ago that foot injuries weren’t taken too seriously. In fact no minor injuries were. It was a simpler time when we understood just little enough to not worry about what we put in our bodies, the atmosphere or on TV. If a bone wasn’t actually poking out at an angle, parents and coaches alike didn’t always rush you off to the doctor, because it was probably going to go away. Except of course when it didn’t…
Fortunately, we live in more compassionate times. We also live in times that are overloaded with information, available anywhere at massively fast download speeds. It can lead to impatience, because your body has an irritating tendency to not rush healing, even though it knows how busy you in fact are! Thankfully, there are ways to help you spend less time in my office, unless you’re passing and want to use the coffee machine…
Keep It Low Impact
Your 5km jogs are out, so this is the perfect time to try some alternative forms of exercise that place minimal or no burden on your feet. Swimming, water jogging or pedaling on an exercise bike can all keep your heart and lungs pumping without excessive pressure on the extremities. Many Pilates and yoga stretches involve no foot pressure, so talk to an instructor about a program that works for you. If you’re into resistance training, seated upper-body exercises are the way to go until you’re ready to put some weight back on your feet. Remember, this is a temporary thing, not a total lifestyle change, so if you treat it as such, it will be easier to do what you need to, to get better gradually.
Take It Slow
When you’re feeling like you’re on the mend, it’s tempting to throw yourself right back into your routine. This approach can have serious consequences and lead to re-injury or long-term damage. Just because it feels better, don’t be fooled into thinking your body is fixed. It simply doesn’t need to restrain you by hurting as much. It figures you knew that. When you’re ready to reintroduce load-bearing exercise into your schedule, a good rule of thumb is to start with 50% of your original capacity, then work your way up by 10-15% per week until you’re back at your peak. If it hurts, dial the pressure down a notch and try again next time.
Just because you aren’t putting direct pressure on your feet, it doesn’t necessarily mean that you aren’t putting indirect pressure on the injury site. Tighter muscles, which come from using them and allowing them to shorten, means that there is still traction from the tendon insertions on your foot bones and this can exacerbate the problem, assuming of course that wasn’t the original problem in the first place (plantar fascia and achilles tendon, I’m talking to you…). A simple increase in stretching, especially in this awesome freezing weather can make all the difference.
The Right Gear
Your beaten-up old runners spell trouble as you work towards recovery. Ensure your feet are protected with good-quality, comfortable shoes with plenty of cushioning and support to reduce impact and jarring. Custom-made orthotics can also provide additional support as you ramp your way back up to full activity. In the midst of Winter, make sure your muscles are kept warm too, so they have more adaptability when you’re working out.
Water is a crucial part of aiding your recovery. It is the primary means through which nutrients and oxygen are transported to the injured area, both of which are required for damaged tissue to heal. Adequate hydration will greatly assist your body as it works on healing itself.
A foot injury doesn’t have to spell doom for your fitness regime. With careful planning and care, you can be back to your best before you know it. For everything in the meantime, we’re here to help.