If a person is engaged in sports, they look healthy and they seem to know how to take good care of their body. Athletic individuals normally hurt their feet since it is the most used part of the body when you are into sports. When your feet get injured you need to visit the podiatrist even if it is not in your schedule. There are things that you need to do to take care of your foot so you will get injured less.
Sports individuals or athletes are no strangers to foot injuries. Actually, athletes are the regular visitor of podiatrists next to senior citizen individuals. Running and jumping, side to side movements along with high levels of competition, endurance and strength increases the risk of foot injuries for sports-minded individuals and athletes.
Learning how to take care of your feet and how to prevent injuries from taking place will reduce your visit to your podiatrist.
- 1 The Importance of Taking Care of Your Foot
- 1.1 Purchase a Good Pair of Shoes
- 1.2 You Should Be Aware When It Is Time to Replace
- 1.3 Put on Good Socks
- 1.4 Let Blisters Be
- 1.5 Care for Calluses and Corns
- 1.6 Watch Your Toenails
- 1.7 Warm up
- 1.8 Observe Any Signs of Injury
- 1.9 Rest
- 1.10 Ice
- 1.11 Compression
- 1.12 Elevation
- 1.13 Inquire About Shoe Modifications
The Importance of Taking Care of Your Foot
If you are into sports, it takes more than a good pair of shoes to keep your feet healthy. Here are some tips on how to take good care of your especially if you are in sports. Ordinary individuals and other athletes depend on their feet for support, force and balance. Actually, their feet are among their most valuable equipment or pieces.
Feet take a lot of misuse throughout training and competition. For example, if you run a mile, your feet hit the ground around 1,500 times, at a force 3 to 4 times the body‚Äôs weight. If you compete in a marathon, your feet will hit the ground around 40,000 times.
It is not new to us that foot problems may occur and affect athletes. Some athletes may have problems about lost toenails and blisters. But if you will not take care of your feet it will also lead to injury, discomfort, or infection.
Here are tips on how to take care of your feet and keep it healthy:
Purchase a Good Pair of Shoes
You will require a sport-specific shoes if you are into a sport more than 3 times in a week. Choose a comfortable shoes that will feet your feet well. Make sure that your feet have enough room to wiggle your toes, but ensure that your feet do not slip out when you walk.
Normally, your feet are bigger during the day, so the best time to purchase your shoes is in the afternoon or evening.
You Should Be Aware When It Is Time to Replace
The majority of shoe‚Äôs shock absorption is lost after utilizing them for 250 to 500 miles. If you run 25 miles per week, you need new shoes every 2.5 to 5 months.
Put on Good Socks
If you are working out in long hours or in the heat, use socks made of moisture-wicking material. You should not use cotton socks since it gets wet with sweat easily, and the moisture can result to blisters.
Let Blisters Be
Friction and pressure causes blisters, and they are more likely to appear in moist conditions. If you put on well-fitted shoes and the right quality of socks you will prevent blisters from forming. If you still get one in spite of this, resist the need to pop it. You can use a bandage or apply moleskin over it.
In case the blister burst on its own, clean it and apply an antiseptic, and use a bandage to cover the area and keep it protected against infection.
Care for Calluses and Corns
These are layers of hard, dead skin cells. Calluses forms on the soles of the feet, while the corns are normally formed on the toes. These are due to pressure and friction from the skin rubbing against certain part of the shoe. Putting moleskin or padding to the area can reduce pain.
Removing calluses and corns on your own or use product you can easily purchase in the drugstore is not a good idea unless instructed by your physician.
Watch Your Toenails
Cut toenails straight across and leave them a little bit longer than the other toes. If you remove an ingrown toenail, visit your doctor. Ingrown toenail could be due to improper toenail clipping, injury, shoe pressure or infection. You might have black and blue toenails when blood pools under the nail.
If your toe hits the top of shoe often this will result to injured toenails. But seldom, a black toenail could signal a very serious illness, like melanoma or an infection. Thus, any black nail should be checked out by your physician.
Jog or walk for ten minutes then when you are warmed up do the stretching. If you do the stretching right away it may injure your muscle.
Observe Any Signs of Injury
If you feel pain in any part of your body while exercising, stop. Shin, foot and knee injuries are normal in runners. The best thing that you can do is to follow the RICE routine when you notice any sign of injury. The acronym RICE means:
Keep off your feet.
Place ice to the injured part for a 20-min. on, 40-min. off cycle and do the process again. For those with diabetes, you should not apply ice or you will have problem with your nerves or circulations.
Use elastic bandage to wrap around the painful part.
Lie or sit down and raise your feet higher than your waist. This will reduce pain and swelling.
In case the pain is severe or you still experience pain after a few days, you need to see your podiatrists. Treat it as an emergency if you cannot move or bear weight on the affected part. Slowly stop the training program to prevent from getting hurt. If do too much, too often, too fast and too soon you will easily get injured.
Inquire About Shoe Modifications
Some devices can support and align the foot. For some athletes arch supports, toe inserts, orthotics, or heel cups may be all that is required to avoid pain. Visit your podiatrist or doctor ‚Äì a specialist in foot care ‚Äì to help you deal with the injury.
Visit your podiatrist. For regular check-up and during injuries it is best to visit your podiatrist right away. If possible find a podiatrist with experience on handling athletes.