Foot Wear and Foot Care

Posted October 7, 2015

This article appeared in the Fall Prevention CoP newsletter Summer 2015 issue.

Leonardo Da Vinci is quoted as saying: “The foot is the greatest engineering device in the world.”  As a practicing Certified Pedorthist, I am reminded, every time I do an assessment, of the truth in that quote.  Our feet support and move weight, absorb shock, adapt to different terrains and heights, influence all body movements.  They are amazing workhorses that contribute to our body health and our mental health just by functioning.

The efficiency and grace of nearly every movement of your body is related to the soundness of the supporting foundation provided by your feet.  You wouldn’t build a house on the sand because its foundations wouldn’t be stable.  You change your vehicle’s tires and balance them so that the car has a stable foundation.  Your feet are your foundations so you need to “balance” them.

In order to have a sound, supportive, balanced foundation at foot level, it is important to manage the interaction of footwear, foot care, foot fitness.  The resources provided will give you detailed advice regarding proper foot care and shoe shopping instructions. 

But you will also need to evaluate your shoes (especially running shoes) for torsional stability, heel counter rigidity and flexion stability. 

To test for torsional stability hold the toe of the shoe in one hand and the heel in the other and twist in opposite directions; this should be fairly difficult.  A shoe should have some flexibility but if it bends too easily it is too flexible.  If the shoe is torsionally stable, it prevents the foot from being twisted or turned when it is working/moving/walking:  the muscle fatigue from trying to hold the foot stable is reduced.

 

To test for heel counter rigidity grasp the shoe just above the midsole and squeeze; the counter should be more rigid than soft.  A strong heel counter (back) increases stability by controlling the side to side motion of the heel as the foot moves.

 

To test for flexion stability hold the shoe in both hands at the forefoot and heel and move your hands towards one another (as in a clapping motion).  The shoe should bend where the foot naturally bends.  If the shoe bends in the arch region or can be rolled towards the heel counter, it is not providing proper support to the foot and may cause increased improper pressure on parts of the foot.

Now that your feet are properly cleaned, clipped and clad:

You need to use or wear your shoes; have indoor and outdoor pairs.  Never go barefoot even on carpet or while “just going to the bathroom”.  Lace your shoes properly; use elastic laces if it is difficult to tie and retie your shoes.  Make sure to wear socks (without constricting tops); they decrease the friction in your shoes when you are walking.  Replace your shoes frequently, at least once per year, because the materials wear out even if they look alright.  It is best to have two pairs of shoes that you alternate daily; take the sock lining out of the shoe at night so the inner shoe can dry.  Check the interior of your shoes before putting your feet in to make sure that there is nothing inside them.  Use assistive devices like long handled shoe horns as necessary.

Work towards foot fitness by incorporating simple strengthening and stretching exercises for your legs and feet into your activities of daily living.  Check the additional resources for some suggestions.

Get involved in a walking program.  You can walk safely and with confidence knowing that your feet are fit and well cared for and your footwear is supportive.  Your foundations are balanced.

This article was adapted from a presentation developed by Nancy Willis, Certified Pedorthist, as part of the Stay On Your Feet program hosted by Kingston, Frontenac, Lennox and Addington Health Unit.

Nancy Willis, Certified Pedorthist
Computer Engineered Orthotics, Mobile Service