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For Feet's Sake Amazing feats require amazing feet. Take care of your tootsies today, and you'll stay in fighting shape forever
By Megan Othersen Gorman Take care of your feet, and you'll avoid aches and pains in your knees, hips and lower back, says Jason Soncrant, a physical therapist specializing in foot and ankle biomechanics at Gary Gray Physical Therapy in Adrian, Mich. "Your feet dictate what happens up the biomechanical chain," says Soncrant, "because you can't have movement at one joint without creating movement in others." Despite an intuitive understanding of this concept, few women pay attention to their feet -- and many pay a price. Ninety percent of procedures for problems such as bunions and hammertoes are performed on women, says Dr. Carol Frey, director of foot and ankle surgery at West Coast Sports Performance in Manhattan Beach, Calif. Most foot problems are caused by poorly fitting shoes -- cleats that are too tight or heels that are too high. Next time you try to squeeze your size nines into size sixes, first think about how hard your feet work. Each foot has 26 weight-bearing bones and 33 joints, all of which work together to absorb impact when it hits the ground. That's no small task, says Frey. When you run, your feet support three times your body weight. If you're sprinting downhill or landing off a jump, they carry seven times your body weight -- "an incredible amount of stress," says Frey, "which is very wearing." To keep your feet loose and healthy, follow this simple guide. Stretch. Your feet are both shock absorbers and levers that propel you forward. "A lot of foot problems are due to the timing of those two jobs," says Soncrant. "A tight foot or one that moves abnormally is prone to injuries." To keep your feet loose, work your calves. "Stretching the calf also stretches the arch and lengthens the Achilles tendon, which affects the movement of your foot," says Soncrant. Try this calf stretch: Lean into a wall and rest your forearms against it. Bend your right leg and place your right foot on the floor in front of you. Bend your left leg slightly. Keep your left heel on the floor. Move your hips forward and hold for 30 to 40 seconds. Switch legs and repeat. Dare to go bare. Give your feet a break from shoes -- even during a workout. By walking or running barefoot, you're forced to use the tiny muscles in your feet that grow weak when you wear shoes with arch supports. Plus you gain valuable insight on feel and balance. "You have tons of sense receptors on the soles of your feet," says Vern Gambetta, a conditioning coach and president of Gambetta Sports Training Systems in Sarasota, Fla. "When you exercise barefoot, you get sensory feedback that helps your body orient itself in space without visual clues. The more feedback, the better you perform." Gambetta suggests ending your workout with some easy walking, skipping or running barefoot on soft sand or grass. "You learn how to distribute your weight better, to be lighter on your feet," he says. Know your type. Figure out what kind of feet you have and treat them accordingly. If you have a normal-sized arch and a foot that lands on the outside of your heel and rolls slightly inward to absorb shock, you have what podiatrists call a "neutral foot," and you can wear most types of shoes. If you have a flat foot that tends to roll inward excessively, you pronate and may be more susceptible to Achilles tendinitis or plantar fasciitis. Protect your foot with motion-control shoes. If you have a high, rigid arch, you're less able to absorb impact and may get shinsplints or stress fractures. You should wear shoes with lots of cushioning. Be specific. Invest in shoes that match your sports. If, for example, you play hoops three or more times a week, wear basketball shoes, not running shoes, which aren't designed to pivot. Shop sweaty. Your feet swell when you work out, so shop for shoes within an hour after exercising, when your feet are at their largest. Lace 'em up right. "Lacing that loops over the top of a shoe in a straight line looks good but isn't functional because it doesn't provide even pressure across the top of the foot," says Frey. After you buy an athletic shoe, relace it so the laces crisscross over the top of the shoe. Don't skimp. Replace your athletic shoes every 300 to 500 miles of use. For more "Your Body" features check out Sports Illustrated For Women magazine, on newsstands now.
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