By: Dr. John A. Papa, DC, FCCPOR(C)
The feet are an individual’s contact
points with the ground, so how they support the rest of the body is
critical. Our feet have nearly 100
individual working parts, which all have to function together when we stand,
walk, run and jump to provide proper stability and balance. When a small problem develops in our feet,
the subtle changes in the way we move can cause a chain reaction of adjustments
in our posture and walking mechanics, which can lead to symptoms such as: localized
foot pain, arch and heel pain, along with ankle, knee, hip, and back pain.
Protecting your feet and choosing
proper footwear can go a long way in preventing injury and pain. Below are some helpful tips that can ensure your
feet are protected and functioning to the best of their ability.
· Choose footwear that is appropriate for your foot type. For example, people with low arches, called
pronators, will need a shoe that provides some degree of stability. A shoe with good cushioning is important
for people with high arches, called supinators.
· Select a footwear store with knowledgeable staff who can provide
advice on the shoe that best suits your activity, body structure and type of
foot. Shop in the afternoon or evening,
as your feet tend to accumulate fluid and swell throughout the day. What may have been comfortable earlier in the
day could now feel tight later in the day.
· Remember that not all shoes are created equally. The same shoe sizes can have different fits
depending on the maker. Be sure to try
several sizes to find the most comfortable shoe.
· Avoid buying shoes that you feel need a break-in period. Shoes should be comfortable from the first
time you put them on.
· Don't cheap out on your shoes!
Better quality shoes may cost more but will pay off in terms of support
and sturdiness. A mid-priced shoe may offer
the best value.
· Do
not hesitate to replace footwear after excessive wear as it may not be
providing you with proper support and stability.
· Consider custom
orthotics to help support your foot. Orthotics
are mechanical aids that fit into your shoes as comfortably as an insole and work
on your feet much like glasses work on your eyes – they decrease stress and
strain on your body by bringing your feet into proper alignment. This helps rebalance your feet and reduces
pain and discomfort by enhancing your body’s natural movements.
· Remember to exercise regularly and try to maintain a healthy
weight. Extra weight adds extra stress
on your feet, knees, hips, and back.
In
the event that you suffer a muscle or joint injury related to your feet that
does not subside, you should contact a licensed health professional. For more information, visit www.nhwc.ca.
This
article is a basic summary for educational purposes only. It is not intended, and should not be
considered, as a replacement for consultation, diagnosis or treatment by a duly
licensed health practitioner.
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