Bryanna Vesely, DPM, MPH
Accepting patients for September 2024 appointments – Call 757-596-1900 to get scheduled now!
Summer in Virginia – it can be glorious, with breezy, cloudless and sunny days spent at the beach, Busch Gardens or at our many beautiful local and state parks. (We won’t mention the muggy, suffocating days of August!) With that wonderful weather comes increased activity, which usually means walking or hiking, whether that be on the beach, on pavement or on hiking paths or trails. What are the best ways to enjoy the great outdoors while keeping your feet and ankles healthy and injury-free at the same time? I’ve got some foot care pointers to implement now so you can have a care-free summer.
Choose the Right Footwear
Did you know that wearing flimsy sandals or flip-flops is one of the leading causes of trips, falls and foot injury in the summer? Yes, ladies, they are pretty, but dangerous! Guys, that goes for you too!
I can’t emphasize enough the importance of wearing well-fitting, supportive shoes, sneakers or hiking boots. Footwear should provide good arch support and cushioning to absorb impact. Shoes should fit properly, should have enough room in the toe box to prevent blisters and should not be too tight, which can cause discomfort and injuries.
Prepare for the Activity
Marathon runners do not run 26 miles their first time running. Why do we find it surprising when we sit on the sofa the entire winter, suddenly walk all over Busch Gardens for an entire day and then we are lame and in pain afterwards?
I suggest gradually increasing your distance and intensity to build up strength and endurance. If you are planning a trip to Busch Gardens in a few weeks, try walking around the block and increasing your distance a little every day. If you are scheduled for an upcoming hike on the Blue Ridge Parkway, find a hilly area in which to walk so that your legs will become accustomed to the uphill and downhill stretches. I also encourage a proper warm-up and some stretching before starting to improve your flexibility and reduce the risk of injuries.
Strengthening and Conditioning
While you sit at your desk at work or watch TV at night, it’s a great idea to do exercises to strengthen the feet and ankles, such as toe curls, calf raises, and ankle rotations. Incorporate balance exercises like standing on one leg while you are brushing your teeth or cooking dinner to improve stability and prevent falls. It’s really easy to incorporate these things into your everyday life! Put up sticky notes to remind yourself to do them!
Foot Care Tips
I recommend wearing moisture-wicking socks to keep feet dry and reduce the risk of blisters. Don’t wear cotton socks as they retain moisture and become damp.
As with everything, some folks are more prone to blisters than others. You know who you are! Use blister pads or moleskin on high-friction areas. Don’t ignore the problem and hope it won’t happen.
Keep your toenails trimmed. Sounds icky, but if you hike a lot, issues like black toenails or nail loss can occur from repeated impact.
Managing Common Issues
Rest and proper recovery after long walks or hikes is mandatory. Avoid back-to-back strenuous or long hikes unless you are well conditioned. Even then, rest/lower activity days should be built your schedule. Sore feet or ankles can be treated with elevation, intermittent icing and soaking in a hot tub or bath, ibuprofen or naproxen sodium for inflammation, and topical rubs are always soothing, such as Icy Hot® or Biofreeze®. Blisters should be covered with blister Band-Aids, which offer more protection than regular adhesive bandages.
Pay attention to any pain or discomfort in your toes, feet or ankles. Persistent pain should not be ignored and requires evaluation by a physician. I’m happy to assist you with any foot and ankle care needs that you have and look forward to caring for you and your family!