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Spring Weather –More Walking May Mean More Foot Pain

Know treatments options and preventions for these common walking-related foot conditions from Dr. Jim Bender

While walking is great exercise, your feet may bare the brunt of your missteps if you don’t take the right precautions. A recent American Podiatric Medical Association travel survey revealed that travelers spent the majority of their vacation walking, from shopping to sightseeing. Those who admitted to wearing improper footwear on vacation experienced the most foot ailments.

Common foot ailments to avoid:

Plantar Fasciitis or heel pain, which is described as pain in the bottom of the heel and arch, can be caused by weight gain, bony overgrowth of the heel bone, muscle imbalance, a high or low arched foot, improper shoe gear, excessive activity or trauma. To help avoid heel pain, you should do the following:

• Warm up and stretch properly before exercise
• Do not walk barefoot or in backless shoes
• Always wear shoes that have a strong, supportive arch and firm heel

A professional can perform a physical evaluation and X-ray; recommend padding, taping and proper shoe inserts. Your podiatrist may also prescribe orthotic devices, administer anti-inflammatory injections or recommend physical therapy.

Another common problem is a shin splint, a pain in the lower leg, on the medial (inside) or lateral (outside) of the leg. A shin splint can be caused by increasing distance, inclination or walking too fast. To ease pain, rest, ice and massage at first sign of pain. Try over-the-counter arch supports and anti-inflammatories. A professional can evaluate for a tibial stress fracture and can prescribe medications, anti-inflammatories and custom orthotics.

Blisters are painful, fluid-filled lesions caused by ill-fitting or stiff shoes, excessive moisture or wrinkled socks. To prevent blisters, take the following precautions:

• Keep your feet dry
• Always wear socks between your feet and shoes
• Wear properly fitting shoes

If you do get a blister, do not pop it. Carefully open a corner of the blister closest to the bottom of the foot with a sterilized utensil, like a sewing needle, drain, apply antibiotic cream and cover with a bandage immediately. Check blister regularly to ensure it doesn't get infected.

A professional can remove the blister surface if needed. They can also prescribe appropriate medications; recommend padding, dressings and friction-reducing measures.