Foot for Thought - August 13, 2009

Below are some helpful tips to keep your feet and toes working at top speed if you workout or are engaged in physical activity on a regular basis.

1. Wear sturdy, comfortable shoes for all types of sports activity and running.


2. Look for a pair of shoes with a stiff heel to support your foot.


3. Shoes should not be able to “twist” in the middle. A rigid center (like many cross-training types of shoes have) works best to control excess motion.


4. The ‘toe’ part of the shoe should be slightly flexible to allow for push off during your walking routine.


5. There should be about half an inch of room at the end of the shoe to allow the toes and feet to propel during the gait cycle.


6. Walk around the store with both shoes on and be aware of any ‘rubbing’ of your feet in the shoe.


7. Try on shoes near the end of the day when your feet are larger.o Wear socks that you intend to use with those particular shoes.


8. Socks should always wick away any moisture – synthetic ones work best!


9. Have your feet measured by a professional to determine the correct length and width!

Examine your feet following a workout or any physical activity for any signs of redness or ‘rubbing’ from your shoes. Always remember to break in a new pair of shoes in slowly (with shorter walking segments!) to evaluate whether or not the shoe gives you adequate motion control and support. Contact your local podiatrist if you notice any blisters from your shoe-gear or if you are having any pain in your feet following any physical activity.

As always, you should consult your family doctor before starting any new exercise routine. For more information about appropriate shoe-gear for both exercise and everyday use, please contact Dr. Lockwood at Heartland Foot and Ankle Associates, P.C. at 309-661-9975 or www.heartlandfootandankle.com.