May is the Month to Exercise with Your Best Foot Forward

This event may not have been on your radar, but May is designated as the World Foot Health Awareness Month. It comes on the heels (no pun intended) of a recent report by the American Podiatric Medical Association showing that a staggering 72 percent of Americans don’t exercise because of foot pain.

WHAT?!?!?!

Far too many people neglect their feet and miss out on physical fitness activities, and yet there are simple ways to avoid these kinds of problems. It’s all a matter of sensible preventive measures and some TLC.

The intricate network of bones, nerves, joints, as well as over 100 muscles, tendons and ligaments that form a human foot and ankle, are prone to a variety of injuries. Blisters, bunions, corns, calluses, athlete's foot, plantar fasciitis, heel spurs, and ingrown nails are among the most common foot problems that keep people from exercising.

Since the feet, toes and ankles support the weight of our whole body and keep us in balance, it is logical that when our feet hurt, the last thing we want to do is get off the couch and work out. That’s why it’s crucial to seek appropriate treatment. Lack of physical activity can lead to a lot of serious conditions, including heart disease and obesity — a major factor in developing type 2 diabetes, which, in itself, could cause foot problems.

As in any medical condition, the key is prevention — taking good care of our lower extremities before problems develop. You can start by taking the simple measure of investing in well-fitting, sport-specific footwear that stabilizes the foot, the arch and the ankle, as well as socks that provide good cushioning and reduce friction.

Keep in mind, too that even your everyday footwear can hurt your feet, so choose comfortable shoes with good arch support. They should not pinch or bind your feet or toes.

But that's just the start. Let's get to the real reason I'm sitting here typing (what would a Patch Blog Post from me be without mention of exercise).

Those with foot pain will want to try exercises that stretch and strengthen their feet and ankles so they are less prone to injuries of all kinds. An added bonus is that many of these moves will also work your calf and shin muscles, and increase blood flow in the legs.

For example:

• Stretching will loosen up the joints so they are flexible. Do slow ankle rolls (both clockwise and counterclockwise), flex your ankle back and forth, and wiggle your toes.
• Heel raises: Rise up on toes, lifting heels as high as possible. Hold for 5 seconds before coming down and resuming the starting position.
• Ankle pump up and down: Pull your foot up as though trying to bring your toes to the front of your shin and hold for 10 seconds. Then, push your foot down, pointing your toes toward the floor. Again, hold for 10 seconds.

There are many exercises you can do either as a warm up to your regular routine or on daily basis. Your trainer can show you best moves to keep your feet happy and healthy.

All sorts of further exercise tips can be found throughout my website.