Get Your Feet Summer Ready

       Summertime is just around the corner and Colorado has many wonderful ways to enjoy the outdoors.  In order to enjoy all that Colorado summers have to offer you want to make sure your feet are healthy and ready to go.  Below we will talk about ways to keep your feet in tip top shape for your summer adventures.

1. Choosing Appropriate Footwear

Assuring that you have the appropriate footwear for your chosen activity is a must.

• Hiking- choose a boot that is comfortable, sturdy, and able to handle the conditions in which you are hiking.  More rigorous trails may need an above ankle boot, while something more simple may need a nice trail shoe.
• Running/ Walking- choose a well fitting  shoe designed for your specific foot type.  You need to make sure the shoe is comfortable and provides the protection you need.
• Everyday Activities- choose a shoe that is comfortable with good arch support.

2. Socks

Socks are just as important as proper shoe gear and should be tailored to the activity.

• Hiking- moisture wicking socks from synthetic or wool materials.  This helps to draw moisture away from the skin and prevent blisters.
• Running/ Walking- choose a synthetic blend sock.  This helps promote moisture wicking and breathability.
• Everyday Activities- choose a cotton or synthetic blend sock. Cotton tends to be more comfortable, but absorbs more moisture.  While synthetic blends tend to draw moisture away from the skin

3. Pace yourself

We are all ready to get outdoors and enjoy the sunshine.  However, slowly ramping up your activities will allow your body, especially your feet, build strength and decrease the risk of overuse injuries. Start with shorter duration and intensity, then gradually increase.  Listen to your body and rest if pain is starting.  

4. Sunscreen

We all know sunscreen is important, but don’t forget those feet.  They are just as susceptible to sunburns and skin cancers as the rest of the body. Reapply throughout the day depending on activity and duration in the sun.

5. Hydration

Staying hydrated is not only key for you body but also your foot health.  Dehydration can lead to foot cramps and discomfort, which can ultimately lead to injury.  Carry a water bottle and hydrate!

6. Foot exercises

Feet just like any other part of the body need strengthening and stretching.  This allows for better flexibility, stability, and balance.  All of which reduce the risk of injury during activity.  All one needs is a few minutes of simple stretches and exercises.  Stop by our office if you need a sheet of ideas!

6. Rest and Recovery

Just as important as it is to slowly increase your activities a person needs to listen to their body.  Take days off as needed. If you start to feel pain take a break and rest.  If the pain continues consult our office for a visit so we can get you back to your summer activities. Early diagnosis can stop a chronic condition from affecting your feet.

8. Orthotics

Custom orthotics can provide the support you need for everyday life or specific activities.  Custom orthotics help to realign your specific foot to improve arch support, alleviate pain, improve alignment, and prevent injuries.

Don’t let foot pain stop your summer fun.  By doing the above you can reduce the risk of foot pain and ensure your summer is filled with adventure.  Our team at Castle Rock Foot and Ankle is here to help though if you have any questions or concerns.  Contact us at castlerockfootandankle.com or give us a call at 303-814-1082.

Author

Dr. Ronnie Pollard In her professional life, Dr. Pollard is a Board Certified podiatric physician specializing in lower extremity diagnoses, treatment, and after care. Dr. Pollard completed her undergraduate degree at the University of Denver before attending Midwestern University where she graduated as a Doctor of Podiatric Medicine. After Midwestern, Dr. Pollard completed Denver's rigorous 3-year Highlands Podiatric Residency Program and has amassed thousands of hours of surgical and clinical treatment experience. Dr. Pollard takes a family focused approach to her practice making sure that her patients are comfortable, confident, and prepared for the treatment plan that she recommends and is sure to adjust strategies based on patient feedback as they heal.