Your feet support your body when you exercise, which is why they must be conditioned to prevent injury and pain. An effective foot care regimen can help you perform your best as an athlete. Below are several key tips to use as the foundation of your care plan.

How Athletes Can Take Care of Their Feet

1. Wear the Right Shoes

Many sports require specific shoes, and you should always choose the appropriate pair. Never run in flip-flops or hike in shoes with thin soles, for example. These don’t provide the cushioning and support your feet and ankles need to withstand stress.

Make sure to choose the right fit. Your toes shouldn’t be compressed or cramped, and your foot should never move in the shoe when walking or running. Choose high-topped options to protect your ankles during tennis, basketball, and sports where you stop and change direction quickly.

Look for shoes that offer traction and waterproof cushioning. Consider talking to a podiatrist about custom orthotics if you have flat feet or high arches so you have the necessary support.

2. Stretch & Strengthen

Your feet should be warmed up before any activity so they’re loose and flexible. Flex your toes up and down, rotate your ankles, and lift your heels off the ground to prevent injury.

Strengthen these areas by lifting and pointing your toes at the ceiling and spreading them apart. Try to pick up a marble with your foot, or walk in sand or loose soil to strengthen your ankle joints. These practices can lower the potential of injury during a game, match, or recital.

3. Keep Your Feet Clean

Many foot issues develop from poor hygiene. Always wash your feet at the end of the day with soap and warm water. This prevents fungus and bacteria from collecting.

Keep shoes and socks clean, and never reuse socks after a workout or game. Keep your feet dry to prevent blisters and wear slippers or socks in public locker rooms so you don’t contract bacterial infections.

It’s wise to always stop and rest if you experience foot pain. Athletes in Fairfield, CT, turn to Louise E. Tortora, DPM, for their podiatric needs. Dr. Tortora provides a wide scope of foot care, addressing common issues like bunions, heel pain, and diabetic foot care needs. Call (203) 254-0093 to schedule an exam, and visit her website to learn more about the practice.