Check with
insurance providers. Although prescription orthotic
devices can be expensive, they may be covered by insurance.
Check with your insurance company or health care administrator
to find out how much of the cost will be picked up by
your plan. Over-the-counter or “custom-made”
shoe inserts from retail stores are rarely covered by
insurance.
To locate
an APMA member podiatrist in your area, click
here.
Know
Your Feet
1. Make
the time to schedule a visit with your podiatrist
and keep that appointment.
2. Keep
your feet clean. Wash them daily. Dry carefully with
a soft towel, especially between the toes.
3. If your
skin is dry or cracked use a moisturizing cream every
day. Avoid using moisturizer between your toes.
4. Inspect
your shoes everyday for any foreign objects. Shake
them out before you put them on your feet.
5. Take
off those shoes and socks at every visit with your
doctor, as a reminder to your doctor to check your
feet.
6. Talk
to your podiatrist about what services Medicare will
provide for your feet.
7. Let
your podiatrist take care of any corns, calluses or
warts. Avoid those over-the-counter products. They
could do more harm than good.
8. If you
smoke, think of your feet every time you light up.
Cigarette smoking can contribute to circulatory problems.
9. Take
a walk! Activity is a great foot conditioner. Wear
a good-fitting walking shoe.
10. Do
your own daily foot inspections. Check for any cuts,
bruises, calluses, discoloration, sores, blisters,
toenail changes, redness and swelling.
Clues
for Shoes
Choosing
the “right” shoe for walking, or any activity
for that matter, can prevent needless foot related
injuries and discomfort. If the average person takes
8,000 to 10,000 steps a day, it becomes clear, selecting
the “correct” shoe is paramount. Here’s
how to select a walking shoe that’s right for
you.
Analyze
your feet
Not all feet are the same. They are a complicated
and intricate structure of bones, joints, ligaments
and tendons working in concert to support our body
weight on varying surfaces. And they come in many
different sizes and shapes. For the most part, feet
fit into three categories:
Low arched,
straight foot
Medium
arched, slightly curved foot
High arched
and usually more curved foot
Know
your body weight
Body weight can factor into the shoe selection process.
Increased weight places more demands upon your feet.
Since this is the case, consider increasing the level
of protection a shoe can offer by selecting a shoe
from a greater controlling category (see ‘select
running shoe type’) For example, you may opt
for a motion control shoe rather than a stability
shoe or a neutral shoe. Just remember to make sure
the shoe fits comfortably on your foot before you
purchase it. Consider trying on shoes near the end
of the day when your foot is at its largest. And use
the socks or stockings that you intend to wear with
those particular shoes.
Select
a running shoe type
Running
shoes can usually be divided into three overall functional
types.
Motion
Control shoes are typically based upon a straight design
and are usually suited for people with low arched, straight
feet.
Stability
Type shoes are for those individuals with a medium arched
foot (typically deemed “normal”) and have
a slight curve to the shape of the shoe.
Neutral
Type shoes are based upon a curved design and best fit
those individuals with a high arched foot.
As you
examine shoes from each of the categories, you’ll
notice the motion control shoes become the most rigid
and resistant to twisting and bending.
When
should you change your shoes?
Your walking and running shoes should probably be
changed more often than you think. Your running shoes
should be changed every 350-500 miles. If these shoes
are exposed to temperature extremes, weathering will
age them prematurely and result in a loss of shock
absorption.
Walking shoes are subject to less stress then running
shoes. If you walk 4 miles per day, change your walking
shoes every 4 to 6 months.
Make sure to carefully choose your sport socks. Socks
that wick moisture away from the foot are very helpful
in preventing athlete's foot and blisters. The best
moisture wicking socks are made primarily of synthetic
fibers.
To locate
an APMA member podiatrist in your area, click
here.
Stretching
Tips for Excercise Walkers
When walking for exercise, it’s important to
stretch before and after you walk. Follow the stretching
techniques shown below and remember to stretch slowly,
without bouncing. You only need to stretch far enough
to feel your muscles elongating, not until you feel
pain. Talk to your podiatrist if you have specific
questions about your stretching routine.
1.
Head Circles
Start with your ear near your right shoulder. Rotate
your head around to the front, ending with your ear
near the left shoulder. Roll your head back to the
other side. Repeat 5-10 times.
2.
Arm Circles
Lift arms out at your sides and make forward arm circles.
Keep your palms facing in and your thumb pointed down.
Make 20 forward circles with each arm. Then make backwards
arm circles with your palm facing out, thumb pointed
up. Make 20 backward circles with each arm.
3.
Ankle Circles
While sitting or lying down, lift your right leg from
the hip so that your thigh is about 1 inch off the
ground/chair. Keeping your knee straight, rotate the
foot at the ankle joint slowly in a circular motion.
Make 10 circles with your ankle going clockwise and
10 going counterclockwise. Repeat with your left leg.
4.
Hip Stretch
Stand up and take a step back with your right foot.
Bend your left knee and shift your weight back to
your right hip. Keep the right leg straight, bend
forward more and reach further down your right leg.
Hold for 20 seconds. Then repeat on the other side.
5.
Side Reaches
Reach one arm over your head and to the side. Keep
your hips steady and your shoulders straight to the
side. Hold for 20 seconds and repeat on the other
side.
6.
Leg Curl (Quadriceps Stretch)
Stand straight up and if necessary, hold onto a wall
for support. Bend your right foot behind you to your
buttocks with your right hand. Keep standing up straight
and push your knee gently back as far as you can comfortably
go, keeping your heel in place. Hold for 20 seconds
and repeat with your left foot and hand.
7.
Wall Push (Calf Stretch)
Lean into a wall with your feet about 3-4 feet away
from the wall, bracing yourself with your arms. Bend
one knee and point it toward the wall. Keep your back
leg straight with your foot flat, your head up and
your toes pointed straight ahead. Keeping your back
straight, move hips forward until you feel a stretch.
Hold for 20 seconds and repeat with the other leg.
8.
Achilles Stretch
From the calf stretch position, bend your knee back
so your leg straightens, stretching the Achilles tendon.
Keep your heel down and hold for 20 seconds. Repeat
on the other side.
9.
Triceps
Stretch your arms up over your head. Bend the right
arm, pushing the right elbow back and down with your
left hand. Hold for 20 seconds. Repeat on the other
side.
10.
Hip flexors, hamstrings and lower back
Bend your right leg forward until your knee is directly
over your ankle. Rest your left knee on the ground.
Keeping your right leg in place, lower your hips and
slide your left leg back slightly, stretching as far
as you are comfortable. Hold for 20 seconds and then
repeat on the other side.
A
True-False Walking Quiz
1. Good quality, lightweight shoes with breathable
upper materials, such as leather or nylon, are ideal
for walking.
- True. This allows the shoe to maintain flexibility,
while providing adequate support.
2. Before
you start walking, some simple warm-up exercises,
such as body twists, stretching the Achilles tendon
and stretching the back, are good ways to give your
muscles added flexibility.
- True. It is important to stretch with simple
exercises before you start walking.
3. Walking
does not strengthen your heart and lungs, and improve
circulation.
- False. Walking does strengthen your heart and
lungs, and improve circulation.
4. The
best way to start walking is to walk for hours and
hours at least three times a week.
- False. The best way to start walking is to walk
for 20 uninterrupted minutes at least three times
a week.
5. Walk
with your head erect, back straight, abdomen flat.
Keep your legs out front and your knees slightly bent.
- True. This keeps the body in alignment and promotes
good posture.
6. To measure
your pace while walking, use a measuring tape.
- False. A pedometer is the best way to gauge
how far you have walked.
7. Walking
helps reduce stress and tension.
- True. Walking alleviates stress and tension
by relaxing the body’s tense muscles.
8. It is
not important for the front or forefoot area of a
shoe to have adequate support and flexibility.
- False. Adequate support and flexibility are
critical elements when selecting a shoe.
9. Acrylic
fibers are better than cotton and wool for “wicking”
away excessive perspiration.
- True. Cotton and wool can trap moisture in the
sock and shoe, which can lead to poor foot health.
10. Cool
down after a long, brisk walk to help pump blood back
up from your legs where it is needed.
- True. By taking a moment to cool down, your
blood circulation will increase.
