Happy Feet. healthy Feet.
how to take care of your feet this spring
Spring is finally here!!!! (Knock on wood!) The grass is greener, the birds are chirping, and Fargo is experiencing the menacing traffic of Clean-Up Week.
Spring gives rise to some unique issues. Plantar fasciitis, shit splints, tight ankles, tight calves, and a whole mess of foot problems.
I see countless foot and ankle related issues in my clients once the weather warms up, and many of them are avoidable. So I’m here to share some of my favorite tips and tricks on keeping your feet healthy during spring.
New Shoes!
My rule of thumb is, if I can’t remember when I bought the shoes, they are likely needing to be replaced. You are only as strong as your foundation, so if you have old and worn out shoes, you have a weak base.
I typically replace my work shoes every 6-8 months. Granted, I’m on my feet quite often, so this might be overkill for some. However, be aware that materials do break down and the soles of your shoes might be in rough shape despite how nice your shoes look overall.
As for my cross training shoes, I typically replace them every 3-6 months (depending on the amount of volume I am doing), but most people can get by in the 8-12 month range.
It’s typically recommended that running shoes get swapped out every 300-500 miles…. So mine typically last a very long time….
Transitioning into to Spring Footwear
Our winter footwear usually has a lot of ankle support and are quite sturdy. Once that snow melts, we trade boots with arch and ankle support for flats, sandals, and heels.
With those less supportive shoes, our feet, ankles, and lower legs all of a sudden have to go into overdrive to stabilize the body. Overworked muscles tend to tighten to protect themselves from injury, and we start experiencing stiff feet and ankles.
I’m all for spring footwear, but try gradually start incorporating them into your wardrobe. Maybe start the morning in your favorite sandals and swap them for a sturdier pair in the afternoon. Even alternating days can be beneficial. Or better yet, opt for shoes with good arch support.
Ease into Outdoors Activities
I love seeing people out running and walking in spring. That sweet sunshine is good for the soul. But doing too much too soon can be costly.
Make sure to gradually increase the volume of your outdoor activities. Even if you spent adequate time on the treadmill during the winter months, your feet likely are not quite ready to take on full speed trail or street running.
Many of us get feeble feet in the winter months. The fascia on our feet loses strength with lower impact activities, or inactivity all together. If we start running outside without building up the strength in our fascia, we risk tearing or injuring it. If we create tears in the plantar fascia (fibers in the button of your feet), inflammation can set in and you could be stuck with plantar fasciitis. (Which can take a long time to recover from.)
I like to roll the bottom of my feet prior to putting my shoes on each morning. I use a lacrosse ball and roll them for 30 seconds each side. This is a form of myofascial release, and can help keep the tissue on the bottom of your feet functioning properly.
Go Barefoot
Try kicking off those shoes and going barefoot for a bit. Walking barefoot has health benefits including improvements in balance, proprioception, and body awareness, which can help with pain relief.
Even small walks around the yard can improve your foot health. Plus, walking around in grass (or grounding) can also be a form of stress relief! Pretty neat.