Avoid Sprain With Flat Shoes

Summer is almost here and it’s time to don your favorite flats.  Wearing flat shoes is not a guarantee that you are free from sprains and injuries.  Wrong shoes can slow you down and can sprain your leg muscles.

Although flats can give much comfort than the heeled ones, canvas casual can also be problematic.

Many flats lack internal support (like the kind you find in a sneaker).  Without it, the ligaments and tendons along the bottom of your foot can overstretch and the arch can collapse.  This can lead to fasciitis, a foot condition that gives a burning or aching and hard –to-treat at bottom of the foot.  Poor internal support is especially problematic if you’re naturally flat-footed.

Many casual flats have even less interior cushioning than heels or sandals. This lack of padding can trigger pain in the heel or ball of your foot when you’re walking, especially if you have high arches.

Here are some fixes:

·         Feet workout. You need to strengthen tiny foot muscles that support your arches.  Do some toe lifts.  Raise your big toe without moving the rest of the gang.  It may seem impossible at first, but it’s like riding a bike.  You just have to master the coordination.  Until you get the knack, wiggle your toes and rub your feet vigorously, to stimulate the nerve endings and help wake up your feet.. Do 20 toe lifts per foot.

·         Stretch it out.  Just as the abductor/adductor machine at the gym strengthens your outer and inner thighs, you can work your toe abductors and adductors to make the muscles of your foot stronger and more supportive.  Start by interlacing your fingers with your toes to help press them apart, then spread and relax them without assistance from your hands.  Hold the stretch long enough to sing the alphabet.  Do this once a day (or up to three times if you have bunions.).

·          Bump it up.  Help strengthen the small muscles in your feet and lower legs by striding barefoot across an uneven surface such as cobblestone.  This also helps stimulate the nerves in your feet.

·         Add insoles.  If you have flat feet (your wet footprint shows the entire foot), foam or rubber insoles can help prevent your arches from collapsing.  If you have high arches (you see only the heel and ball of your foot in your footprint), look for an insole with more rigid arch support.

·         Be smart.  Look for flats with an insole that curves along the same lines as your foot and arch.  Then try to fold the shoe in half- it should bend only at the ball (the same place your foot naturally bends as you walk).  Also avoid pairs that folds right in the middle of roll up easily   (Prevention.com)

Source: People's Journal