Pickleball, lawn work, and weekend warrior activities can take a toll on the feet and ankles. When that pain just will not go away is often when individuals seek out a specialist who knows how to get them back on their feet.
“Sprains as well as foot and ankle fractures and tendon injuries are prevalent with people being more active on their feet with outdoor activities. We often see increased activitie
s such as pickleball, trampoline use, yard work and high school and collegiate sports.
Sometimes injuries occur and it is important to rest, ice, elevate and see a foot and ankle specialist for evaluation and treatment,” Lauren Christie, DPM, podiatry, said.
Both Dr. Christie and her podiatry colleague John J. Kim, DPM, are at Carle McLean
County Orthopedics in Bloomington and they agree the health benefits of being outdoors and moving are great, but for those who do not exercise regularly, they recommend starting slow.
Here are some tips:
- Ensure you have the proper supportive shoes.
- Moisture wicking socks or compression socks may be beneficial.
- If a prior or chronic injury such as recurring ankle sprains occurred, preventive bracing or taping can decrease the risk of additional injury and provide stability, particularly if moving across uneven surfaces.
- If you are playing pickleball or tennis, pick out in advance a flat, dry, debris-clear surface to prevent injury when back peddling or cutting on the court.
- If you are doing yard work, use reliable equipment for outdoor chores. Make sure the ladder you want to use is sturdy as ladder falls can result in heel bone fractures and other foot and ankle injuries. If you are cutting the lawn or cutting a tree, wear closed-toe shoes for protection.
- Hold off on yard work and avoid risk of injury during rainfall, or extreme heat or wind.
They both suggest building warmups into your schedule before you start the activity.
“Stretching is often underrated especially as we enter into more activity outdoors during warmer months,” Dr. Kim said. He suggested a full body stretch or at least focus on stretching the Achilles heel and the calf muscle before activity.
Dr. Christie said continuous controlled movements such as walking lunges, leg swings, lifting knees high, butt kicks, squats, arm circles, torso twists and side shuffles can be particularly good before an activity. Also, after you stop the activity, quad stretches and toe touches can help the body recover, she said.
What you put on your feet for support and protection is always essential and varies by the activity, Dr. Kim said.
“Every foot is individualized with some having a high arch, neutral arch or a flat foot. One common factor to look for in tennis shoes or sneakers is that they are firm, stiff, supportive and have a wide enough toe box that does not compress against the big or little toes, Dr. Christie said.
Dr. Kim said, “If you can fold a shoe in half, it is not a supportive shoe. Plus, you can see if there is wear on one side of the shoe, indicating it is time to replace it with something more supportive.”
There is no pedometer on a pair of shoes, but Dr. Christie said the general recommendation is to change out shoes every 250 to 300 miles to prevent tread wear so extreme the shoe loses grip on the surface. She added that some athletic shoe stores can evaluate the gait of the wearer so you choose the style for your feet. As for dress shoes, support, wide toe boxes and shock absorption are key elements, she said.
Both physicians said the first line of treatment for those with heel, ball or foot pain could be use of an over-the-counter insert that comes in a style matching the patient’s foot type with a semi-rigid or rigid arch support. If the patient is experiencing an extreme issue that cannot be corrected with an over-the-counter product, they may recommend a fitting for a custom orthotic to fit inside a shoe.
Both Dr. Christie and Dr. Kim say remember to take care of your feet and ankles and keep putting your best foot forward. To learn more, go to CarleMcLeanCountyOrtho.com.
Categories: Staying Healthy, Community
Tags: ankles, Bloomington-Normal, feet, orthopedics