5 STEPS TO STOP YOUR FEET HURT­ING THIS SUM­MER

The long, warm days of sum­mer are a per­fect in­cen­tive to get outside and get mov­ing. Whether you want to get 10,000 steps a day, train for a 10 km run, play ten­nis or go hik­ing, sore feet can quickly dampen your plans. Here are some tips to stop foot pain

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1. TALK TO A PRO­FES­SIONAL ABOUT RE­CUR­RING PAIN

It can be nat­u­ral for feet to hurt oc­ca­sion­ally, how­ever, if your feet reg­u­larly hurt, they should be as­sessed by a pro­fes­sional. Cana­dian Cer­ti­fied Pe­dor­thists are the go to health­care pro­fes­sional for foot pain. Trained in the as­sess­ment of biome­chan­ics, they spe­cial­ize in foot or­thotics and footwear. Dur­ing your ini­tial ap­point­ment, your Pe­dor­thist will con­duct a thor­ough as­sess­ment and rec­om­mend an in­di­vid­u­al­ized treat­ment plan to ease your pain.

2. UN­DER­STAND AND TREAT YOUR FEET

- When it comes to foot pain, your gait (how you walk or run) is of­ten a con­tribut­ing fac­tor. Your Pe­dor­thist will an­a­lyze your gait dur­ing your ini­tial as­sess­ment, ex­am­in­ing align­ment dur­ing heel strike, mid stance, toe off and swing phase, to de­ter­mine whether you have any biome­chan­i­cal is­sues that re­quire sup­port. De­pend­ing on your gait, you may re­quire foot or­thotics or a par­tic­u­lar style of footwear. – Shoes play a sig­nif­i­cant role in foot pain. Did you know sports shoes should be

3. DO A SHOE IN­VEN­TORY

re­placed ev­ery 12 months as the foam breaks down even when they’re not be­ing worn? As a guide­line run­ning shoes should be re­placed ev­ery 500 to 1,000 kms as they wear out. Also re­mem­ber, what­ever sport you play, al­ways wear ac­tiv­ity-spe­cific shoes as they are de­signed to re­duce in­jury. For ex­am­ple, bas­ket­ball shoes have ex­tra height to pro­tect your feet dur­ing lat­eral move­ments.

4. OR­THOTICS CAN HELP

– A foot or­thotic is a med­i­cal de­vice that fits dis­creetly in your shoe to sup­port, align and ac­com­mo­date your foot func­tion. Or­thotics can be highly ben­e­fi­cial in eas­ing heel, arch and fore­foot pain. There are two types of or­thotics: over-the-counter and cus­tom-made or­thotics. Speak to your Pe­dor­thist about whether or­thotics will ben­e­fit you.

5. PAIN RE­LIEF

– As keen as you are to get ac­tive this sum­mer, re­mem­ber to slowly build up to your fit­ness goals and take time to warm up prop­erly be­fore each ac­tiv­ity. If your increased ac­tiv­ity lev­els re­sult in a foot or lower limb in­jury don’t push through the pain. Take time off or switch to a dif­fer­ent ac­tiv­ity un­til it heals.

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