Keeping Your Feet Happy and Healthy this Summer
Summer is here and we can finally kick off our shoes and socks. For many of us, it also means the return of our beloved sandals and dare I say it…flip flops. Most of us know by now that flip flops aren’t the best choice for our feet. They are terrible at providing support, offer no protection to our feet, do not provide adequate heel cushion or shock absorption, contribute to faulty walking patterns, and can put us at risk for foot, knee, or low back pain and injuries. The main issue lies with what we have to do with our foot to walk in them. As we step forward we have to grip with our toes in order to prevent the flip flop from sliding off since they have no back to keep them secure on our foot. This scrunching of the toes creates increased tension and repetitive stress in the tissues along the bottom of your foot and up into your calf. This can lead to inflammation and pain. (If you have or have had plantar fasciitis you know that this is a big issue). This can also lead to a shorter stride length while walking and increase strain on your back. Crazy how 1 little thing can do that, isn’t it? I am not here to tell you to ditch those flip flops for good. If you are like me, even with this being said, you will continue to wear them because they are convenient, quick to put on and take off, keep your feet cool, and frankly they can also be cute. So, here are a few tips on how to choose a better sandal/flip flop and a few simple exercises to keep your feet feeling their best.
5 Tips to Choose a Better Sandal
- Choose a sandal with a firmer and thicker sole that does not bend too easily in the middle to offer more support and better shock absorption. Try the bendy test. If you can bend your flip flop in half and it folds down the middle don’t wear them. They should only bend at the ball of the foot. Also, make sure the sole provides some level of traction to prevent slipping.
- Find a pair that offers arch support. The addition of a contoured foot bed and a heel cup will also offer greater support and better fit.
- Look for a pair with thicker straps to provide more comfort and support and decrease risk of blisters and irritation. Choosing a sport sandal or a hybrid sneaker sandal with a back strap is an even better choice because it helps to eliminate improper toe scrunching as we walk.
- Find a pair that fits properly without your heel or toes hanging off. Our feet will swell a little in the heat so we need a shoe with a little more space. A shoe that is too big, however, will allow your foot to slosh around too much. Choosing a sandal that is available in half sizes offers a more personalized fit.
- Replace flip flops yearly because thin soles wear out quickly, failing to offer proper shock absorption.
It is also important to know when to wear the right shoe. Certainly it is ok to wear flip flops to go to the beach, a pool, or even to make a quick stop at the grocery store, however, it wouldn’t be to best choice to wear a flip flop to mow the lawn, play soccer, or go on a 5 mile walk. Choose footwear to match the activity and the amount of support and protection that you will need. As we transition back into sandals that may not provide us with adequate support, it is also important to limit the amount of time and distance you walk in them. Slowly increase your wear time to allow your muscles in your foot to get accustomed to the change in walking pattern and muscle use. Daily stretches to your feet and calf muscles can also help to keep your feet healthy.
3 Healthy Feet Exercises
- Arch Massage
While sitting, roll the arch of your foot over a tennis or lacrosse ball for 3-5 minutes to gently massage and relax the muscles and soft tissues on the bottom of your foot. Pressure should be firm, but not too painful.
- Calf Stretching
While standing, use a wall for balance support and step one leg behind you. Keeping your heel down and your knee straight, lunge slightly forward, bending the front knee until a gentle stretch is felt in the calf of the back leg. Hold 30 seconds. Repeat 3 times.
- Foot strengthening
Arch doming and toe yoga can be performed to help strengthen the tiny muscles that help to support your arch. Both can be performed either sitting or standing. Arch doming – think about pulling the ball of your foot back towards your heel while lifting your arch up and without curling your toes under or rolling to the outside of your foot. Hold 10 seconds. Repeat 10 times.
Toe yoga – while keeping the “dome” of the first exercise, try to lift up just your big toe. Then place your big toe down and try to lift up your little toes without letting your arch collapse or rolling your foot inward. Repeat 20 to 30 times.
Lastly, pack a “back up” pair of shoes with you to change into at the first sign of foot, heel, or toe pain.
If pain or discomfort persists after wearing a less than supportive footwear choice, make sure you switch to more supportive shoes for the next few days. As always, if the pain persists seek medical attention. A physical therapist can assess and evaluate your foot pain and give you a detailed plan to get back on your feet again.