PREVENTIVE MEDECINE: PREVENTION OF FOOT PROBLEMS
• The key to preventing foot problems is buying sensible shoes. The shoes should be at least V4in longer than your longest toe and high and wide enough not to squash your feet at all. Ideally, the heel should be no more than 2 in, and the sole should be flexible enough to bend with your foot and thick enough to absorb some of the forces when jumping on to hard surfaces.
• Buy shoes made of natural material if at all possible, because man-made materials promote sweaty feet and increase the likelihood of athlete’s foot.
• If you suffer from aching feet, use specially made shoes, or inserts such as heel cushions or arch supports, but see a specialist if these don’t quickly relieve the aches and pains. There are several kinds of inexpensive cushion insoles to absorb the shock of running and walking.
• If you are overweight, go on a diet. This helps take the weight off your feet and can work wonders in itself.
• When starting to increase your activity level do so gently and get good advice from a sports shop or health professional about what footwear to choose. Remember that when you run the force
Carried by your feet is 3-4 times the weight of your body, so treat them carefully.
• Do foot-muscle exercises to strengthen the muscles and so reduce the chances of aches and pains. Here’s what to do:
Sit down on a chair with your feet off the floor and your shoes off. Vigorously point your toes up and then in, down and then out so that you make circles with your toes. At the same time flex and extend your toes.
While standing with your feet apart and pointing in, roll on to the outside of your feet several times and curl your toes slightly. Practice walking on your toes. Deliberately walk with a spring in your step.
Stand a few feet away from a wall. Place one foot ahead of the other and pretend to push the wall as if it were a broken-down car. Keep the rear leg straight and the foot flat on the floor. Bend the forward leg and raise that foot. Switch legs and do it again. This exercise is especially good for heel pain.
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