Foot Health

Almost every physical activity relies on your feet to propel you. The human foot is complex, containing 26 bones, 33 joints and a network of more than 100 tendons, muscles and ligaments, and an intricate network of blood vessels and nerves. If any one of these structures is damaged, it can cause foot injury and pain. Your feet are like a finely tuned race car: one small problem and your whole vehicle slows down.

Choosing the right shoe and ensuring it fits properly for your foot type is one ”step” in a comprehensive foot acre plan. Many common injuries or illnesses that affect the foot and nail can cause pain and interfere with your sporting performance.

Sore Feet

There are many conditions that affect the feet. These include:

Blisters

Small Skin irritations, caused by friction and aggravated by moisture.

  • They can cause considerable pain and prevent you from playing tennis.
  • Studies suggest that individuals who have foot blisters are at greater risk of injuries (overuse of the muscles and tendons – stress and fractures)
  • If you get a blister, see a Primary Health Care Provider (PHCP) for assistance.

Corns/Calluses
Skin thickening as result of pressure and repeated friction.

  • They can cause pain and sometimes infection at the area of pressure, especially of thick.
  • Some medications applied to corns can remove them, but the pressure that causes these problems must be investigated to completely eliminate them.

Neuromas
Enlarged, benign growth of nerves, most commonly between 3rd and 4th toes.

  • These are usually caused by a combination of poor fitting shoes, foot biomechanics and the position of the foot in tennis (weight forward on balls of feet).

Plantarfasciitis
Inflammation of the band of tissue, called fascia, that is the support structure on bottom of the foot.

  • Prevention includes good shoe selection, routine foot care and stretching pre and post play.

Warts
Virus infection of the skin, spread by contact with affected areas. Wear shower shoes to prevent contact.

  • Most warts are harmless, but on the sole of the foot, they can become painful and restrict play.
  • Treatments include medications applied directly to the wart, “burning” the wart off with extreme cold (liquid nitrogen) or removal of the wart by minor surgery.

Ingrown Nails
Corner or side of nail digs into the skin, produces pain and sometimes an infection.

  • Improper nail trimming is often related.
  • Do not attempt your own “bathroom surgery”. This can exacerbate the problem.

Subungal Hematoma
Blood under the nail caused by the nail hitting against the shoe.

  • Can be extremely painful. May require drilling the nail, draining the blood and padding it for play.

Nail Fungus
A fungal infection under and within the nail that cause thick, yellow, crumbling nails.

  • To prevent contact with the fungus, avoid walking barefoot, and wear shower shoes.
  • Medication can assist to eliminate the fungus.

Athletes Foot
Fungal infection of the skin, usually between toes or on the sole of the foot.

  • To irisk of infection, wear shower shoes, dry shoes and socks, and thoroughly wash and dry your feet.
  • This infection is treated with medication.

Healthy Feet

Moisture Management

There are 200,000 – 250,000 sweat glands per foot. At rest, a typical foot can produce a quarter cup of sweat every 12 hours. With increased activity, sweat production can be multiplied by four times! That’s some wet and smelly socks!!!!

Hyperhydrosis
Excessive perspiration.

  • Wet feet can cause poor shoe fit, slipping in the shoe and blisters
  • Damp skin is easily irritated and at risk of fungal or viral infections that thrive in moist, warm environments
  • There are a number of products (applied to the feet) that can help i hyperhydrosis
  • Speak to a PHCP if you suffer with this problem
  • Remember! Clean, dry feet resist disease and friction related injuries!

Sock Science

Socks are an often overlooked piece of equipment. They provide an athlete with function, comfort and the potential to prevent injury. Sock technology helps control moisture, dissipate heat, provide cushion, shock absorption and resists friction. Choose socks that combine all of these elements.

  • Look for fabrics with properties that help to “wick” moisture away from feet
  • 100% cotton socks will not help i moisture or heat (both may cause friction and blisters)

Key Tips

  • Wash your feet frequently with soap and water, dry thoroughly
  • Always wear shower shoes in public areas and avoid walking bare-footed at all times
  • Allow shoes to dry between use
  • If wearing orthotics remove following use and allow to dry thorough
  • Wear dry socks when able. Change into dry socks during sport if you sweat heavily
  • Replace your shoes often
  • A physiotherapist will examine your shoe fit, socks and foot biomechanics and advise you on the best options
  • Check all new shoes for fit, even if they are the same model!
  • Always check the inside of shoes for seams or areas that may cause irritation
  • Keep corns and calluses trimmed to prevent pain and possible blisters
  • Remove a small amount of callus on a frequent basis
  • Every Athlete should have her own callus shaver and foot care tools
  • See a podiatrist/physiotherapist or pharmacist for assistance in obtaining callus shavers and their proper use
  • Trim toenails straight across so that it dose not extend beyond the tip of the toe to avoid ingrown nails
  • Do not use the same clippers on normal and abnormal nails-this spreads infection

Atlas Sports Physiotherapy, based in Canberra ACT Australia, provides physiotherapy to people of all ages and levels of health.

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