2. Wear proper fitting shoes. Poorly fitting shoes are thought to be the primary cause of almost 80% of all foot problems. Ill fitting shoes place undue, cumulative stress on the collection of bones (26), joints (30), tendons (31), ligaments (107), and muscles (18) in each foot.
3. Check your shoe size periodically. Because the feet continue to grow longer and wider as individuals age, check your shoe size at least once every 3 years. Age also tends to result in a thinning of the layers of protective padding along the bottom of the foot and between the skin and bones, thereby exposing a person to a greater likelihood of incurring a foot injury.
4. Shed a few pounds. A person's feet are under an incredible amount of pressure (for example, a 135-lb person absorbs more than 2.5 million pounds of pressure while stepping through a typical day). Because the feet and ankles serve as shock absorbers that help to dissipate force when a person is moving from one point to another, the lighter an individual is, the less force that has to be dispersed.
5. Don't force it. Be cognizant of the load forces placed on your body when you exercise. To the extent feasible, engage in exercise modalities that subject your feet (and body) to a reasonable level of orthopedic stress. In that regard, walking and swimming are two of the more appropriate exercise options.
6. Protect your feet when exercising. When engaged in physical activity, wear shoes that have good arch support and proper cushioning, with an appropriate amount of space in the forefoot. Proper fit in exercise wear is crucial. Furthermore, never wear "athletic" shoes for activities other than those for which they were intended. One style does not fit all.
7. Choose function over fashion. Shoes with heels that exceed two inches should not be worn for extended periods of time. Excessively high heels are an open invitation for foot problems, such as metatarsalgia (i.e. pain in the ball of the foot).
8. Don't wear ankle weights or "plyometric" shoes. Wearing either ankle weights or the "plyometric" shoes that are designed to improve vertical jumping ability will change an individual's normal foot plant, thereby exposing that person to an unnatural, heightened level of stress.
9. Make mama comfortable. Some pregnant women may need a larger shoe size during their pregnancy. Because the ligaments of the food tend to relax and stretch during pregnancy, the foot tends to flatten and spread. In many women, the pregnancy may also cause swelling in the feet and legs. Adusting the size of shoes worn may help to prevent or reduce the degree of severity of foot problems.
10. Use common sense. The most effective path to healthy and happy feet begins at the opposite end of the body. Common sense not only can help prevent foot problems from occurring but may also be an integral part of the therapeutic prescription when they actually arise.
James A. Peterson, Ph.D., FACSM, is a freelance writer and consultant in sports medicine. From 1990 until 1995, Dr. Peterson was director of sports medicine with StairMaster. Until that time, he was professor of physical education at the United States Military Academy.
Copyright 2010 by the American College of Sports Medicine.
