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Ease up a bit or take a
break and start again at another time. Drink fluids on hot
days or during very strenuous activities, to avoid heat
stroke and heat exhaustion.
First Step -- See Your
Doctor
Before you start a fitness program, you should consult
a physician for a complete physical, and a podiatric
physician for a foot exam. This is especially so if you
are over 60, haven't had a physical checkup in the last
year, have a disease or disability, or are taking
medication. It is recommended that if you are 35-60,
substantially overweight, easily fatigued, smoke
excessively, have been physically inactive, or have a
family history of heart disease, you should consult a
physician.
Once you have been cleared to begin exercise, your first
goal is to make physical activity a habit. The goals for
your activity program, at whatever level of fitness you
presently have, are (a) 30 minutes of exercise, (b) four
times a week, (c) at a comfortable pace. Stay true to
these goals, and you will become fit.
Suiting Up and Shoe Up
For your fitness success, you should wear the right
clothes and the proper shoes. Wear loose-fitting,
light-colored and loosely woven clothing in hot weather
and several layers of warm clothing in cold weather.
In planning for your equipment needs, don't ignore the
part of your body that takes the biggest beating -- your
feet. Podiatric physicians recommend sturdy, properly
fitted athletic shoes of proper width, with leather or
canvas uppers, soles that are flexible (but only at the
ball of the foot), cushioning, arch supports, and room for
your toes. They also suggest a well-cushioned sock for
reinforcement, preferably one with an acrylic fiber
content so that some perspiration moisture is "wicked"
away.
Because of the many athletic shoe brands, and styles
within those brands, you may want to ask a podiatrist to
help you select the shoe you need. Generally speaking,
athletic shoes are available in sport-specific styles or
cross-training models.
Foot Care for Fitness
The importance of foot care in exercising is stressed
by the American Podiatric Medical Association. According
to the American Academy of Podiatric Sports Medicine, an
APMA affiliate, people don't realize the tremendous
pressure that is put on their feet while exercising. For
example, when a 150-pound jogger runs three miles, the
cumulative impact on each foot is more than 150 tons.
Even without exercising, foot problems contribute to pain
in knees, hips, and lower back, and also diminish work
efficiency and leisure enjoyment. It is clear, however,
that healthy feet are critical to a successful fitness
program.
Further evidence for the necessity of proper foot care is
the fact that there are more than 300 foot ailments.
Although some are hereditary, many stem from the
cumulative impact of a lifetime of abuse and neglect and,
if left untreated, these foot ailments can prevent the
successful establishment of fitness programs.
The Human Foot -- A
Biological Masterpiece
The human foot is a biological masterpiece. Like a
finely tuned race car or a space shuttle, it is complex,
containing within its relatively small size 26 bones (the
two feet contain a quarter of all the bones in the body),
33 joints and a network of more than 100 tendons, muscles
and ligaments, to say nothing of blood vessels and nerves.
Foot problems are among the most common health ills.
Studies show that at least three quarters of the American
populace experiences foot problems of some degree of
seriousness at some time in their lives; only a small
percentage of them seek medical treatment, apparently
because most mistakenly believe that discomfort and pain
are normal.
To keep your feet healthy for daily pursuits or for
fitness, you should be familiar with the most common ills
that affect them. Remember, though, that self treatment
can often turn a minor problem into a major one, and is
generally not advisable. If the conditions persist, you
should see a podiatrist.
These conditions may also occur because of the impact of
exercise on your feet:
Athlete's foot -- a skin disease, frequently starts
between the toes, and can spread to other parts of the
foot and body. It is caused by a fungus that commonly
attacks the feet because the warm, dark, climate of shoes
and such places as public locker rooms foster fungus
growth. You can prevent infection by washing your feet
daily in soap and water; drying carefully, especially
between the toes; changing shoes and hose regularly to
decrease moisture; and using foot powder on your feet and
in your shoes on a daily basis.
Blisters -- caused by skin friction and moisture,
often from active exercising in poorly fitting shoes.
There are different schools of thought about whether to
pop them. If the blister isn't large, apply an antiseptic
and cover with a bandage, and leave it on until it falls
off naturally in the bath or shower. If it is large, it
may be appropriate to pop the blister with a sterile
needle, by piercing it several times at its roof, then to
drain the fluid as thoroughly as possible before applying
an antiseptic, and bandaging. If the area appears infected
or excessively inflamed, see your podiatrist. Keep your
feet dry and wear a layer of socks as a cushion.
Corns and calluses -- protective layers of
compacted, dead skin cells. They are caused by repeated
friction and pressure from skin rubbing against bony areas
or against an irregularity in a shoe (another reason to
have your shoes properly fitted). Corns ordinarily form on
the toes and calluses on the soles of the feet, but both
can occur on either surface. Never cut corns or calluses
with any instrument, and never apply home remedies, except
under a podiatrist's instructions.
Heel pain -- generally traced to faulty
biomechanics which place too much stress on the heel bone.
Stress also can result from a bruise incurred while
walking or jumping on hard surfaces or from poorly made or
excessively worn footwear. Inserts designed to take the
pressure off the heel are generally successful. Heel spurs
are bony growths on the underside, forepart of the heel
bone. Pain may result when inflammation develops at the
point where the spur forms. Spurs can also occur without
pain. Both heel pain and heel spurs are often associated
with plantar fasciitis, an inflammation of the long band
of supportive connective tissue running from the heel to
the ball of the foot. There are many excellent treatments
for heel pain and heel spurs. However, some general health
conditions -- arthritis and gout, for example -- also
cause heel pain.
Fitness and Your
Podiatrist
A doctor of podiatric medicine can make an important
contribution to your total health and to the success of
your fitness program. While podiatrists focus on foot
care, they are aware of total health needs and should be
seen as part of your annual medical checkup. If your foot
ailments are related to a more generalized health problem,
your podiatrist will consult with your primary physician
or refer you to an appropriate specialist.
Tips
-
Carefully choose the shoes
you will wear in cycling.
-
Fit your bike appropriately.
-
Warm up properly. Condition
yourself safely in the off season.
Your podiatric physician/surgeon has been trained
specifically and extensively in the diagnosis and
treatment of all manners of foot conditions. This training
encompasses all of the intricately related systems and
structures of the foot and lower leg including
neurological, circulatory, skin, and the musculoskeletal
system, which includes bones, joints, ligaments, tendons,
muscles, and nerves. |
