Ways2Fitness: FOOT-WEAR AND TEAR

FOOT-WEAR AND TEAR

High heels do more damage than good. Slip into the right pair. Kiran Mehta puts her best foot forward with Dr Arun Bal

  My feet are killing me,' is a tired refrain from those who systematically punish their feet with wrong footwear. Women especially prefer to opt for what's in vogue even if it means that they squirm with every step. Research has shown time and again that several debilitating problems such as heel pain, joint pain, corns, bunions and ingrown toe nails are caused due to wearing the wrong footwear. We spoke to Dr Arun Bal, Honorary Surgeon at L.S Raheja Hospital and Wockhardth Hospital, President of Diabetic Foot Society of India and Visiting Professor at Amrita Institute of Medical Science (Kochi) to help you put your best foot forward.
SOLE SPEAK
That pretty pair of classic black shoes, studded with diamantes isn't the best pair you could've invested in. A word of advice to all you fashionistas -- shoes have to be purchased on a scientific basis. Many branded shoes are completely un-physiological as they tend to be very narrow in front causing pressure on the toes. THE BIG DEAL ABOUT HEELS
High heeled footwear is un-physiological as the human foot is not designed for walking with toes and heels at different levels. And it's not just pencil heels that are a complete no-no. Clogs also cause damage to the soles and ankles. In extreme cases this results in fractures which may warrant surgery and take as long as three months to heal. Now, aren't you glad ballerinas are back in vogue? THE PERFECT PUMPS
While jogging and walking always opt for a wide-toe shoe. If the insole shows signs of wear and tear, such as a depression under the big toe then it's the wrong insole and needs to be replaced with one of higher quality. Given the option of choosing a shoe with velcro or laces, opt for the former especially if you're a diabetic as there's the danger of wearing your laces too tight (considering diabetics lack that protective pain sensation). While working out, the wrong pair of shoes can change the forces acting on various joints and muscles and cause damage to the ligaments as well as debilitating local fractures.
KIDDIE SHOES
Very often mothers buy oversized shoes for their children fearing they will outgrow it soon. While that's easy on the pocket, it's definitely not a wise decision. Oversized shoes don't offer the optimum support and the child's heel can easily slip out, which can result in toe injury and ligament strain.
THE ULTIMATE SHOE TEST
Now that we've established what not to wear, here's what to look out for - the ideal shoe is one where your feet aren't too high above the ground and which comes complete with the correct insole for support to the bones and joints of the foot. Ensure that you don't feel any strain under the big toe, along the heel and on the fifth toe.
    Use this simple test to pick out the ideal shoe - stand on a blank piece of paper and draw out an outline of your foot. Cut around the outline and place the cut-out into the shoe. If the outline remains intact with no dog ears, voila, you've got the right shoe.
FITNESS FOR FEET
Evidence shows that foot exercises can slow down the process of muscle wasting and prevent joint stiffness.
    Here are a few simple exercises that should ideally be done twice a day for ten minutes each.

• Move the ankles up and down and from side to side.

• Bring the toes together and then try to separate them as far apart as possible.

• Simply bend the toe joints.
PULL THE PLUG ON PEDICURES
Pedicures done under unhygienic conditions cause fungal infections and other skin problems especially in diabetics.
SMELLY FEET
The weather in our city being humid, foot odour is a very real problem. To avoid it make sure you don't wear your shoes and socks for over five hours at a stretch. Also in the monsoon be sure to dry out your shoes. Dampness and moisture can cause a nasty fungal growth giving rise to food odour. And there is no evidence to show that anti-bacterial socks or foot deodorants help at all.
SPECIAL CASES

• Diabetic patients have leg and foot nerves which function at a level less than the optimal. The protective pain sensation is absent so they are more prone to injuries. Damaged nerves can also lead to foot deformity . So diabetics require special footwear with a protective insole. The footwear must be changed frequently as their feet often change shape with the progress of the disease. Incorrect shoes can lead to injury which in turn leads to gangrene or even loss of a limb.

• If you suffer from arthritis or knee problems then you need therapeutic shoes which are can be customised after a medical examination.
VISIT THE PODIATRIST
If you suffer from corns, calluses, bunions or fungal infections of the foot or have pain while walking then you should consult a podiatrist. Diabetics need to visit a podiatrist regularly.