Friday
Mar062009
Care for Your Feet, by Hal Higdon
Friday, March 6, 2009 at 4:32PM 
What is the most important part of the runner’s body? Arguably, it is the foot since that body part impacts the ground with every stride we take. Following are some tips for foot care.Find Perfect Fit
Proper shoe selection is vital to foot health--not merely shoe brand and model, but the fit. "Bad shoe fit can cause a multitude of problems for your feet, everything from numbness and burning to blisters and painful calluses," says Rick Braver, D.P.M., a podiatrist in Englewood, N.J. Too short shoes can cause black toenails. Shoes too narrow can cause pinched-nerve pain, bunions, corns or calluses. Shoes too wide allow the foot to slide around, which causes undue friction leading to blisters.
Unfortunately, many shoe stores carry only the most popular sizes. If you have especially large, small, narrow or wide feet, your shoe choice may be limited. Some brands offer width sizing in a couple of models. Orthotics wearers or runners with high arches often need shoes with more depth. If you require a shoe out of the ordinary, you need to shop around. Your best bet is a specialty running store.
Even if you do get the right fit, realize that shoes shrink over time, particularly if you get them wet often. And while your shoes are shrinking, your feet may be getting bigger and wider. Not overnight, but over the years your feet can expand two full sizes or more. Which is why you should be measured every time you buy shoes.
Extend Shoe Life
Once you purchase properly fitting shoes, you then need to maintain them and replace them when they're worn out. The average life of most running shoes is 350-500 miles, but if you’re heavy or have an uneven gait, you may need new shoes sooner. Also, shoe materials deteriorate fairly quickly. Even after 100 miles, a running shoe loses some of its shock-absorption.
After a wet run, do not throw your shoes next to a heater or put them in direct sunlight to dry. Over time, this will cause your shoes to shrink. Cold storage temperatures make the midsoles harder and less cushiony. Store your running shoes in the house away from the heat after removing insoles or orthotics.
If you run every day, invest in multiple pairs of running shoes so you always have a dry pair. And pay attention to the condition of your shoes, especially the midsole, the section between the outer tread and the "upper" that your foot fits into. If the midsole is compressed, brittle or feels unusually hard, it is probably worn out.
Examine Your Street Shoes
Consider also that fit is just as critical in your nonrunning footwear as it is in your running shoes. Generally, a shoe you can lace up will fit better than a shoe you can't. Dress shoes with rubber soles offer more cushioning than hard-soled shoes. Many podiatrists would like to outlaw high-heeled shoes. Ill-fitting socks are one of the primary causes of blisters.
Some runners are prone to dry feet, which invariably leads to painful cracking. Use a moisturizer daily. Rub it into the skin until your feet feel soft and smooth. The best time to moisturize your feet, says Stephanie Marlatt Droege, D.P.M., a podiatrist from La Porte, Ind., is immediately after a bath or shower.
Other runners suffer from sweaty feet, raising the risk of athlete's foot and other fungal problems. Keeping your feet dry is not easy, as you have approximately 125,000 sweat glands in each foot, and each foot can produce 4 ounces of moisture a day. Lightweight, breathable, moisture-wicking socks are the way to go.
Strengthen Your Feet
The foot also needs strength-training like the rest of the body. "Many injuries are directly related to weak feet," says John Pagliano, D.P.M., a Long Beach, California-based podiatrist. The simplest way to strengthen your feet is to go barefoot whenever you can. Running barefoot becomes an attractive option if you have access to a soft and springy training surface, like a golf course or smooth beach. Finally, two or three times a week, take a few minutes for these foot exercises:
1. Toe rises. Standing with feet slightly apart, rise up on your toes 20 times.
2. Heel drops. Standing with toes on a step, drop the heels below the step (and back up) 20 times.
3. Towel pulls. Put a towel under your foot and pull at it with your toes for 30 seconds.
4. Toe grabs. Grasp a pencil or marble with your toes.
5. Alphabet practice. Trace the letters of the alphabet (A to Z) on the floor with the big toe of each foot.
Reader Comments (2)
What about shoes and fasciatis?
I find it frustrating to go into 2 or 3 shops and be encouraged to buy different shoes even tho they all seem to carry the same brands. Im all for treadmills and tester shoes to help eliminate the bad choices.