-- Warm up exercises such as a short period of walking and stretching.
-- Stretch again after exercising.
-- Be sure to wear footwear that is specific to the sport. This may
include being evaluated by someone who is knowledgeable in shoe wear and
biomechanics, such as an orthopaedic surgeon, pedorthist, or physical
therapist.
-- Appropriate training for the specific sport. Impact sports such as
running will place greater stress on your feet. Without proper training
that builds up your tolerance to impact activities, stress fractures can
occur.
Cross-training with "feet-friendly" non-impact activities, such as
swimming, biking, elliptical trainers, and steppers.
If maintaining your fitness goals remains difficult, adding an orthotic
device in your shoes may offer you what you need to remain active. Before
doing this, always have your feet checked by an orthopaedic foot and ankle
surgeon.
AOFAS member, Stephen J. Pinney, MD, of San Francisco, CA, says, "Walking
puts more stress on your feet than you might think! Every time you take a
step 2-3 times your body weight goes through your feet, more if you are
running. It is not uncommon for an active person to take 10,000-15,000
steps per day. That is a lot of cumulative force going through the sole of
the foot and the various tendons that control the movement of the
foot. This repetitive loading can predispose to many common 'chronic' foot
conditions such as metatarsalgia, tendinitis, and plantar fasciitis.
"Metatarsalgia is a painful condition involving the forefoot. It occurs
when the tissue in the sole of the forefoot gets irritated and painful from
the repetitive loading especially if the force is concentrated in a
localized area in the forefoot. It is treated by trying to disperse the
force away from the painful area by using appropriate shoe wear and
orthotic inserts."
He continues, "Tendinitis occurs when a tendon gets excessively overloaded
just like a rope that starts to fray after it is subject to wear and
tear. The body responds to this type of tendon injury by sending
inflammatory mediators to the area and this is what leads to the pain and
swelling associated with tendinitis. Depending on which tendons in the foot
are excessively loaded will determine which part of the foot will develop
tendinitis. Not all of the tendons in the foot are loaded equally in every
foot. For example, people with flat feet will tend to excessively load the
tendons on the inside of the ankle and may develop symptoms in this area
whereas people with higher arched feet are more likely to develop
tendinitis symptoms in the outside part of their ankle. Treatment
of tendinitis may include: modifying activities to rest the painful area;
using shoes and orthotics that help to smoothly spread the force of running
or walking up the leg; gently strengthening and stretching the involved
tendons; and possibly bracing the ankle."
Plantar fasciitis is the most common cause of chronic heel pain. It
develops as a result of repetitive microtrauma to the heel region. As Dr.
Pinney says, "The plantar fascia is a dense tissue that is found in the
sole of the foot beginning at the heel bone. With each step a person takes
this tissue is loaded. If someone increases the amount of walking they do,
walks on hard surfaces, or gains extra weight they may suffer repetitive
microtearing of the plantar fascia insertion. This will lead to heel pain,
particularly first thing in the morning, which is a characteristic sign of
plantar fasciitis."
Like other types of chronic foot pain plantar fasciitis can usually be
successfully treated by decreasing the overall loading to the foot. Dr.
Pinney recommends, "Wearing appropriate shoes, walking or standing less and
on softer surfaces, stretching your calf muscles, or losing extra body
weight will all be helpful in decreasing or eliminating the symptoms
associated with chronic foot conditions, such as plantar fasciitis."
To keep those feet healthy, always remember:
-- Proper shoe wear that is appropriate to the specific sport
-- Proper evaluation by an orthopaedic foot and ankle surgeon
-- Adequate training
-- Stretch before and after exercising
-- Mix activities through cross training
To find an AOFAS orthopaedic surgeon in your area, go to www.aofas.org.
About AOFAS
The AOFAS promotes quality, ethical and cost-effective patient care through
education, research and training of orthopaedic surgeons and other health
care providers. It creates public awareness for the prevention and
treatment of foot and ankle disorders, provides leadership, and serves as a
resource for government, industry and the national and international health
care community.
About Orthopaedic Foot and Ankle Surgeons
Orthopaedic foot and ankle surgeons are medical doctors (MD and DO) who
specialize in the diagnosis, care, and treatment of patients with disorders
of the musculoskeletal system of the foot and ankle. This includes the
bones, joints, ligaments, muscles tendons, nerves, and skin. Orthopaedic
foot and ankle surgeons use medical, physical, and rehabilitative methods
as well as surgery to treat patients of all ages. They perform
reconstructive procedures, treat sports injuries, and manage and treat
trauma of the foot and ankle.
Orthopaedic foot and ankle surgeons work with physicians of many other
specialties, including internal medicine, pediatrics, vascular surgery,
endocrinology, radiology, anesthesiology, and others. Medical school
curriculum and post-graduate training provides the solid clinical
background necessary to recognize medical problems, admit patients to a
hospital when necessary, and contribute significantly to the coordination
of care appropriate for each patient.
Education
AOFAS members have the following credentials:
-- Completed four years of medical school. The curriculum covers basic
and clinical sciences, surgery, internal medicine, pediatrics, family
medicine and all other medical specialties
-- Completed five years of accredited graduate medical education
(residency training) in orthopaedic surgery
-- Many orthopaedic foot and ankle surgeons also complete advanced
fellowship training in foot and ankle surgery.
-- Satisfactory completion of the national medical licensing examination
-- Continuing medical education credits over a specific time period.
-- Board certification: Certified by or eligible for examination and
certification by the American Board of Orthopaedic Surgery or the American
Osteopathic Board of Orthopedic Surgery
-- Each member must hold membership in the American Academy of
Orthopaedic Surgeons (AAOS).
When selecting a medical provider to care for your feet and ankles, be sure
to ask him/her about:
-- Medical school education
-- Accredited residency training
-- Areas of practice specialization
-- Experience in your prescribed treatment (surgical and/or non-surgical)
Contact Information: CONTACT Judy Datz Communications Manager 847-384-4379