When you’re doing regular exercise it can put strain on your hips, knees, ankles and even your back. This can be especially likely if you have a weight problem and if you’ve gone from being relatively inactive to doing regular fitness sessions. However, by taking care of your feet you could help prevent potential pain and discomfort both now and in the future. Your feet will thank you from the bottom of their soles.
Consultant podiatrist to a number of NRL teams, Paul Boudville says, “The foot is a complex structure that contains 26 bones and many small structures that support and balance the weight of your entire body. Just walking puts up to one and a half times your body weight onto your foot. As most of us walk an average of 1,000 kilometres per year, it’s really important to look after your feet.”
Exercising can put a lot of pressure on your feet and slight foot imbalances, which may not be harmful or even detectable under usual circumstances, could make you more vulnerable to injury. Paul explains, “It’s very important not to ignore foot pain because problems in the feet can affect how other parts of your body work, including your hips, knees and back. If you have pain, and especially if the pain is prolonged, intense or doesn’t settle with rest, it's important to talk with a podiatrist.”
Trainers to fit
As most exercise is done wearing sneakers it's paramount to find the right pair for you to avoid potential problems. Before buying new trainers it's a good idea to speak with a specialist in store to get a fitting and some advice on what shoes are right for you. The demands on sneakers differ from one activity to the next, so be sure to mention your chosen sports. A rough guide is as follows:
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Raquet sports. Activities with a side-to-side movement, such as tennis, badminton and squash, require trainers with lots of lateral stability to support the ankle and a firm, flat sole.
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Running and walking. These sports can be high impact so look for good shock absorption and a style to suit the shape of your foot. If you are an extreme walker or runner, it's advised to invest in specialist sport-specific sneakers.
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Aerobics. This has both high impact and sideways movements so a combination of both of the above is required.
Innersoles and orthotics
If you've tried and tested an array of trainers but still experience discomfort and injuries, an innersole may be the solution.
Orthotics are foot-supporting innersoles that could help prevent or treat foot, leg, knee, hip and even back pain. As well as reducing pain, they can also provide support, improve foot positioning, relieve pressure and improve the overall bio-mechanical function of the foot and lower leg.
By wearing the right orthotics your muscles no longer need to compensate for small imbalances in your feet, which reduces fatigue and improves muscle function. In turn, orthotics could increase your endurance and strength when you exercise.
While the right orthotics will allow the muscles, tendons and bones of the feet and lower legs to function at their highest potential, they can also prevent a small problem growing into a major one. This is vital if you don’t want to hinder your weight loss through an injury that leaves you unable to exercise.
Paul advises, “Orthotics can help to counteract the extra stress on your feet if you’re slightly heavier. You’ll help both your body and your wallet if you identify a potential foot or lower limb problem before it becomes a painful condition. This way, any recommended footwear or orthotics can be used as prevention and not necessarily as a treatment.”
It’s important to note that foot orthotics don’t actually correct foot or ankle problems, such as fallen arches. However they do help reposition the structures in the foot to optimise function and reduce the chance of injury. If you think you may need orthotics or continue to experience problems while wearing orthotics, please consult your doctor or podiatrist.
Neat feet
Follow our top five tips on taking care of your feet when exercising regularly so you're left with healthy, sweet-smelling soles.
- Wear absorbent socks. Opt for cotton as opposed to synthetic materials as these will soak up more of the feet's moisture.
- Change your socks. Always put on a fresh, clean pair after your workout so you don’t spend the day in damp socks.
- Buy breathable trainers. Many sports shoes now have a meshed area to ventilate your feet while you’re training – avoid ones that don't allow your feet to breathe.
- Dry your feet properly. Whether you’ve been swimming or had a shower after your workout, dry your feet thoroughly, in particular between your toes where moisture can get left, potentially causing athlete's foot.
- Dust with talcum powder. Talc absorbs any remaining dampness to leave you with extra fresh, beautiful-smelling feet!
For more information on orthotics log onto www.re-align.com.au.