When that pair of 4 inch heels calls to you from across the department store, do you take a moment to consider your feet before pulling out the credit card? Let’s be honest, we all probably own many pairs of shoes more eye-catching than comfortable. We count on our feet to get us everywhere, so they deserve more attention than a monthly pedicure. In our interview with Kelly Stafford, a physician assistant with ORTHOCAROLINA FOOT & ANKLE, we learned about some common foot injuries and how to avoid them. Kelly shares how fashion and fitness choices can make a big difference, so we can keep our feet healthy for the long haul.
How do we choose foot-friendly workout gear?
If you like to break a sweat, choosing the right shoes for your sport is essential to avoid injuries. Kelly says placing too much strain on your feet during workouts can result in repetitive stress injuries like plantar fasciitis, a common inflammatory condition along the heel. If running is your thing, Kelly recommends finding a pair to suit your stride and foot shape at a specialty running shop or Trysports. Their staff can watch how you move and match you with a shoe to help keep you logging in the miles. If you run 20 miles a week or more, Kelly suggests replacing your running shoes every 3 to 4 months, and she cautions against the trend of a minimalist running shoe, as they provide less support and wear out faster.
What other sports require specific shoes to avoid injuries?
If you love to hit the mountain trails, hiking boots will provide a rugged sole and extra ankle support to help you navigate the rough terrain. For tennis players, tennis shoes with strong arch support and a wider toe are crucial to be on your best game.
How does our fitness routine have an impact on foot health?
Cross-training is the key to foot-healthy fitness according to Kelly, as “pounding the pavement five times a week is hard on your body.†Mix up your cardio exercise with strength training, whether it’s weight lifting, yoga or Pilates. For the most foot-friendly form of cardio, hit the pool for some laps.
Many of us consider high heels a fashion staple for work and play. Are they bad for our feet?
Even though heels give us a boost in height and confidence, they can contribute to common foot problems like bunions (a forefoot alignment problem), and exacerbate injuries like sprains. A supportive flat shoe is a better choice for everyday wear according to Kelly, so find a pair that blends comfort and style. Kelly recommends reducing the amount of time you spend wearing heels, and opting for a lower height when possible. So save those 4 inch pumps for nights out on the town instead of trips to the grocery store.
What are symptoms of repetitive stress injuries or more severe foot injuries?
Kelly helps patients with a wide range of foot problems from bunions to broken ankles. Along with plantar fasciitis, tendonitis in the back of the heel is another repetitive stress injury found commonly in patients. If you notice pain in your feet when exercising or waking up in the morning, see if you find relief from switching to a low impact form of exercise like swimming (or trading your heels for flats). If symptoms persist or if you have swelling and pain in your foot or ankle that’s not relieved with rest, it’s definitely time to make an appointment with a doctor.
Kelly Stafford, Foot and Ankle Physician Assistant, OrthoCarolina
OrthoCarolina is one of the nation’s leading independent academic orthopedics practices serving North Carolina and the southeast since 1922. They provide comprehensive musculoskeletal care including operative and non-operative care, diagnostic imaging and rehabilitative therapy. They are widely known for musculoskeletal research and training, and their physicians have specialized expertise in foot & ankle, hip & knee, shoulder & elbow, spine sports medicine, hand, pediatric orthopedics and physical medicine and rehabilitation.
Extensive locations all over North Carolina. For a location near you, see the website here.
