Are Your Feet Fit?
By Carol Doniek, M.S.
Lutheran General Fitness Center

While you are jumping head first into a healthier lifestyle this year, take a few moments to think about your feet. The 26 bones and 108 ligaments that make up the foot can usually carry you about 100,000 miles during your lifetime. But, structural problems, poorly fitting shoes, injuries and pregnancy can lead to pain in your feet, legs and lower back.

Most structural problems such as extra long second toes, legs that aren't equal in length, flat feet and high arches are inherited. These imbalances can cause: ligament and tendon strain in the legs, feet and ankles; corns, calluses and stress fractures. Overpronation and oversupination are also structural imbalances.

Overpronation is when your arch and ankle roll in too far after your heel hits the ground during walking and running. Your shoe will be worn more on the inner edge of the heel. Overpronation can cause all of the above mentioned injuries.

Oversupination is less common, but can also cause problems with more than just the feet. This imbalance is most common is people with high arches. Your foot rolls outward after the heel strike during walking or running. Your shoe will be more worn on the outside edge of the heel and sole. Oversupernators may develop growths at the base of the little toe joint.

If you do experience pain due to any type of foot problem, see your podiatrist or orthopedist. They can prescribe exercises to stretch and strengthen muscles that surround the foot, a change in footwear, a change in your activities or orthotics. Generally, orthopedists recommend gradual changes in your workouts rather than large increases in your training schedule. You need to allow your feet time to adjust to the new activity or the increase in workout time.

One key to avoid foot problems is to choose your shoes carefully. Support is one of the most important components to look for when buying shoes, especially athletic shoes. The best shoes have a low heel (about one inch), a wide heel, laces to keep the foot in place, a stiff heel counter and roomy box toe.

To relieve tired feet at the end of the day, go barefoot as often as possible. This will give your feet, especially your toes, a chance to relax.