August 2018 - Foot Care Tips For Athletes to Maximize Their Training
- KNOW WHEN TO STOP
Repeated pressure on the foot, especially when you’re not used to it, can cause heel spurs, sprains, and other foot-related problems.
- PRACTICE GOOD FOOT HYGIENE
Use a gentle soap and clean between your toes. Change your socks often, socks with special pads or moisture-wicking properties are highly recommended. Public places like swimming pool areas are breeding grounds for athlete’s foot, fungus and bacterial infections. When you do go barefoot, clean and dry your feet thoroughly afterwards.
- DO WARM-UP EXERCISES AND STRETCHING
A weak ankle is a rolled ankle. Remember to include your feet and ankles in your warm-up routine. Strengthening exercises for your feet can include ankle rotation, balancing on one foot and performing toe stretches.
- KNOW YOUR SPORT
- Running - Wear the right shoe for your gait and train on different surfaces. Alternate your training runs on grass or softer surfaces to avoid problems due to repetitive shock.
- Tennis – Wear shoes with ankle support and padded socks while playing.
- Beach and water sports – Don’t wear flip flops for extended periods of time as they do not provide enough foot and ankle support. Wearing water shoes can prevent cuts and injuries caused by broken shells and other dangers in ocean waters.
- Hiking – Wear shoes that have flexible soles and save the thick, deep-treaded hiking boots for serious hikes across rocky, wet, or high altitude terrain.
- CHOOSE THE RIGHT FOOTWEAR
- Choose the right shoes for your sport and buy more than one pair. Go to a specialized footwear store or ask your podiatrist for recommendations. Wearing the right shoes prevents ankle and foot pain due to serious injury.