Put a Spring in Your Step

As the fresh spring air inspires people to spend time outdoors, there goes the clothing and footwear of winter. Here comes the sandals and shorts! Along with the transition to warm weather fitness activities and adventures, consider putting some effort into preparing your feet for the new season.

At the top of the list is getting a pedicure to slough off the winter skin and bring on the trimmed and colourful toenails. This treat for your feet tends to be embraced more by women, but why should that be? The bulk of the experience focuses on intensive cleaning, moisturizing, massage, and toenail shaping – you can opt out of the nail polish. It is easy to book a time and is inexpensive enough to do as a maintenance ritual. However, there are situations when more specialized care is needed for your foot health.

A pedicure done periodically maintains toenails and feels wonderful, but it is important to distinguish between podiatric care and spa treatments. Dry, flakey or cracked heels, fungal infections, corns, calluses, and blisters are just some of the skin problems (particularly for aging feet) that can be dealt with by foot care specialists, whereas a pedicurist or nail technician is mainly focused on beauty and aesthetics. Because of poor circulation and neuropathy, people with diabetes would be safer in a clinical setting rather than public, where the risk of infection is potentially higher through incorrect nail cutting or non-sterile equipment. If you really want the relaxing benefits of a pedicure and have serious health concerns, do your due diligence with the place you choose. Check out reviews and ask about the employee credentials and safety procedures.

With freshly pampered feet, the next step many of us take is pulling out the summer shoes. Canada has definitive seasons, even here on the west coast, that can inspire abrupt footwear changes. Going from a sturdy winter construction to flip flops is a shock that the muscles, tendons, and fascia in your feet may not be prepared for. No podiatrist will ever endorse flip flops as a healthy choice (sandals with arch support are better!), but if you must wear them here are some easy daily exercises to strengthen your feet.

PICK UP MARBLES

Set a few marbles and a cup on the floor and use your toes to pick each one up and drop them in the cup.

TENNIS BALL TIME

For a foot massage that focuses on fascia, roll a tennis ball back and forth under each foot while in a seated position. Or stand near a wall, hold the ball between your ankle bones and slowly lift and lower your heels.

TOWEL SCRUNCHING

From a seated position, set your feet at the towel end, curl your toes, and scrunch the towel towards you. To increase difficulty, add weight to the end of the towel.

SOLEUS STRETCH

Standing near a wall or step, keep your heel on the ground and lift your toes to rest against it. Gently lean in. This stretches the Achilles and calf area which will likely experience more stress if you switch from cushioned, supportive footwear to a flat, flimsy piece of foam.

There is nothing quite like the sensation of going barefoot on the beach or a grassy lawn. The proprioceptive nerves (more than 7,000 per foot) and muscles in your feet spring alive! Spending some brief, quality time unshod, if you can, is another way to strengthen foot, ankle, and stabilizer muscles that don’t get much of a workout in extra cushioned stability shoes. With ageing or injury, however, barefoot walking may have to be avoided entirely due to problems like fat pad atrophy, plantar fasciitis, or metatarsalgia. Lest you think, flip flops or slides are almost like going barefoot, they are not.

A restorative foot care routine is one of the most relaxing ways of creating health benefits. This seasonal focus on care pairs nicely with light, supportive and breathable footwear for the warmer months ahead.