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
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.