Protect Your Feet from the Summer Heat
Since our feet and ankles are the first things that come into contact with the ground, spending a little bit of time taking care of them can decrease the risk of injury to these areas this summer. Follow these easy TIPS to ensure that you will have a fun filled, injury free summer!
Our ankle joint consists of bones that are held together by ligaments. A sprain occurs when a ligament(s) is stretched beyond its normal range of motion. This commonly occurs when there is a sudden change of direction or when a person is running, jumping, or climbing steps on an uneven surface. If you experience a sprain and do not care for it properly, it may result in chronic ankle instability and a more serious injury may potentially occur.
What can you do to protect your ankles?
1. Warm-up and stretch before you begin to participate in any sport or activity, especially those that involve running, jumping, uneven surfaces, or a sudden change of direction.
2. Wear the right footwear for the activity and make sure that your shoes or boots fit correctly. Poor fitting shoes or worn out footwear may cause blisters and contribute to poor body mechanics.
3. Once a sprain occurs, use the RICE principle to help reduce swelling and pain.
4. If you have sprained an ankle, or are recovering from a “twisted ankle,” wear an ankle brace to provide support. Also, strengthen the muscles of the ankle to promote circulation and regain your natural support system.
What can you do to protect your feet and keep them healthy?
1. Avoid walking barefoot
- Going outdoors without shoes in the summer may increase the risk of injury to your feet. The odds that you will develop warts on the soles of your feet (plantar warts), ringworm (a fungus), cuts or other infections is much higher without footwear.
2. Limit wearing flip flops
- Flip flops lack proper arch support. When your foot is not properly supported it forces your feet to change the way you walk and can cause unwanted pain not only in your feet but throughout your body.
3. Help fight off infections
- Wear socks that have an acrylic and synthetic blend to wick away perspiration.
- If your shoes and socks get wet, take them off and dry them completely before putting them back on.
4. Head off blisters
- Sandals often cause blisters on the feet when they rub against bare skin. If you feel a blister coming on, place some padding such as moleskin or a liquid bandage on the spot to reduce friction.
5. Stay Hydrated
- Drinking plenty of water on hot days will minimize foot swelling.
6. Use Sunscreen
- Don’t forget to use sunscreen on your feet in the summer to reduce the risk of sunburn.
7. Clean feet after water activities
- Rinse your feet with clean water after you have been swimming, playing, running, or jumping in puddles, lakes, and rivers. These bodies of water can hold bacteria that can cause infections.
Enjoy your summer by protecting your ankles and feet as they support you throughout all of life’s activities.