National Foot Health Awareness Month!

April is National Foot Health Awareness Month! According to the American Podiatric Association, over 20% of people will experience a foot or ankle problem at least once a year. The reasons for those foot and ankle problems vary, from shoes that don't fit, old injuries flaring up, or underlying health problems like diabetes.

We've pulled together some great foot and ankle tips to keep your feet in tip-top shape this April as we head into spring and summer!

Sunscreen your feet! Too often when you head out for a lake day or a few hours of relaxing at the pool, your feet get forgotten when it's time to sunscreen. Take an extra minute and get the tops of your feet and in between your toes to stay sunburn free!

Wear shoes with proper support in both your arch and heel. This is crucial because a foot that is not supported can cause other problems in your body like a change to your gait, or pain in your knees, back and more.
Your feet flatten as you age. That's right, over time your feet can flatten in your arch, causing your shoes that normally fit you to become too cramped or not support your feet in the right way. Take a moment to assess your feet and how they feel in your shoes periodically to ensure you can adjust shoe sizes and maintain proper support.
Wear shoes in public places. We know, this one seems like common sense, but in places like the gym showers or outdoor water activities it can be convenient to slip your shoes off to keep them dry. Instead, try bringing shoes specifically for those scenarios. Flip flops or water shoes can protect your feet from any cuts or scrapes on the ground.
Give yourself a good warmup. Participating in a warmup/stretch is a great way to assess your foot and ankle strength and prime your muscles before any challenging physical activity. A quick stretch helps to avoid injury and lets you make the most out of your exercise.
Cut your toenails straight across. Avoiding rounded edges gives you a better chance at avoiding an ingrown toenail. Make sure your clippers are clean and don't cut them too short or allow them to grow too long. Both can cause pain and further foot and ankle issues.
Don't overdo it. When people make lifestyle changes, they can go all in and their body hasn't caught up with their new mindset yet. This causes people to overwork their muscles and get injured, preventing you from sticking to your new routine, or can wear out your body without enough time to recover. Instead opt for a few days a week of both rest and activity to find a balance that allows your body to keep getting stronger.
Maintain healthy eating habits. foods rich in vitamin D and calcium are critical for strong bone health. Leafy greens and some dairy can help you get vitamin D and calcium in your daily diet, and lower your risk of stress fractures.
Balance. Your balance decreases as you age. Intentionally setting time aside to work on your balance can decrease your risk of falling and injury. Walking on sand or grassy areas in your local park or backyard is a great way to safely test out your balance and offer minor challenges to overcome, like an uneven surface or shifting sand beneath you, to test your balance.
Leave it to the pros. At home foot and ankle care is important for everyone, but if you are experiencing pain that is not going away, or are managing flareups as they come, see your local foot and ankle specialist to allow you to get the help you deserve. Foot and ankle pain isn't normal! Get the help you deserve today at Foot & Ankle Specialists of Arizona with over 5 valley locations, we can help you anywhere in the valley!