From the time our feet hit the floor in the morning to the time we get into bed at night, our feet take a beating. As a walker or runner, we ask a lot of our feet. We cram them into socks and shoes and pound them on the pavement for thousands of steps each day.
Exercise can do a lot for our physical and mental health, but more often than not, our feet aren’t getting the tender loving care we give other, less-crucial parts of our bodies. It’s not surprising that many行走和伴随着持续的伤病involve (you guessed it!) your feet.
脚痛可以对你的生活质量产生深远的影响。根据由此进行的一项调查美国百科医学协会，大多数美国人说他们经历过足部疼痛，但只有三分之一的寻求医疗保健。
“我们的脚是我们心灵的最远，我们的思想最远（字面和比喻）”，“说Joseph Dobrusin，DPM，横幅保健中心的霸权者。主頁(欢迎您)“我们的脚让我们走动，或移动，但许多人在整体健康方面认为他们的脚是最不重要的身体部位。”
在你在袜子和鞋带鞋带上鞋子之前，Dobrusin博士分享了10个，并不是ensure your feet remain happy and healthy每次散步和跑步。
10做脚护理的事
1. Do wear the right shoe for the right activity
There are lots and LOTS of choices when it comes to shoes. You may want to get the most out of your shoes but running shoes can be quite different from walking shoes. And, no, this isn’t just a marketing ploy by shoe companies to get you to buy more shoes.
“鞋子分为跑步或行走，因为运动不同，”Dobrusin博士说。“跑步者和步行者使用不同的脚罢工，它们具有不同的重量分布。跑步者用每一步使用两到三倍的重量，而步行者只使用一两次或两次。“
每种类型鞋类的特点都是定制的，以满足您脚上的需求。对于休闲，不竞争的跑步和行走，您可以找到可以为两者工作的鞋子，但对于长途赛道或步行者来说，您可以想要找到特定于这些活动的鞋子。“As well, if you’ll be participating in other multi-directional types of activities, such as pickleball, tennis or basketball, you’ll want to consider shoes with medial or lateral stability for side-to-side motions that aren’t provided in running or walking shoes,” Dr. Dobrusin said.
Check out “7 Shoe Mistakes You’re Making (And How to Fix Them)” for helpful tips.
2. Don’t wear shoes that don’t fit
购买鞋子不是太大而且不太小。戴着不适合的鞋子可以导致你的脚的多种问题。
“太大或太宽的鞋子可以让你的脚滑动，这可能导致摩擦并导致水疱，”Dobrusin博士说。“太小或太紧的鞋子可以导致瘀伤（黑色）趾甲，神经疼痛，囊泡，锤锤等畸形。现场很重要。“
Dobrusin博士建议在一家商店散步/慢跑，在那里没有地毯。在你在户外服用之前，把它们带到家里，走在房子周围，这样你就可以返回它们，如果他们不是很好的契合。无论你做什么，不要被说话鞋子伸展的人被吮吸成少量的对。
“The shoes should fit, period,” he said. “Shoes can actually shrink over time. Make sure you have at least a thumb’s length of room from the edge of the shoe to your big toe.”
3. Do replace worn out shoes
Walking and running shoes have limited lifespans. With each step, you’re breaking down their cushioning, support and tread. Wearing shoes past their prime can lead to foot, knee or leg pain and other injuries, such asplantar fasciitis.
Check your shoes regularly and look for wear and tear. If it’s time to say goodbye, don’t toss them in the trash. Consider donating your shoes to a community recycling center or athletic store. Many recycled shoes are used to make playground and track surfaces.
4.穿正确的袜子
即使你有一双令人敬畏的散步或跑步鞋，你也需要一个同样的恒星袜。
“A good pair of socks shouldn’t be too tight or too loose, or they bunch up and create hot spots,” Dr. Dobrusin said. “Look for a cotton blend or synthetic combination that helps wick away sweat.”
5. Don’t go barefoot at home
赤脚在家里似乎逻辑，但赤脚走路可以让你更大的伤害和事故风险。如果您有足部，背部问题或慢性状况如糖尿病，佩戴右侧鞋子尤为关键。Dobrusin博士建议穿鞋，提供保护，稳定，拱形支持和缓冲。
Diabetic? Here’show to keep your feet healthy.
6.让你的脚趾甲修剪
就像你的脚一样，你的脚趾甲也可以拍打。当您反复联系鞋子的正面或侧面时，会发生损坏。这可能导致你在脚趾甲下看到的黑色或深色。
“Runners especially tend to get damaged toenails or micro traumas to the toenail,” Dr. Dobrusin said. “Blood blisters can also develop under the toenail, which can cause the toenail to lift up and eventually fall off.”
To help reduce your risk, make sure you keep your toenails trimmed. Cut them straight across following the natural curve of your toe. Avoid cutting them too short, so you canprevent ingrown toenails.
7.伸展脚
定期伸展我们的身体很重要，所以不要忽视你的脚。伸展脚可以提高灵活性，循环和预防和缓解疼痛。即使是一个很好的足部按摩也可以为你的脚做奇迹。
与您的医疗保健提供者或PodiaTrist进行推荐的延伸。
8.别忘了让你的脚沥青the
After a long walk or run, your feet will be pretty sweaty. Take off your socks and shoes and wash and dry your feet. Why? Athlete’s foot and other foot fungi thrive in dark, moist places like inside your shoes and socks.
Check out “The Best Ways to Prevent and Treat Athlete's Foot“额外提示。
9.保湿你的脚
Many runners, hikers and walkers remain blister-free using lube, creams, ointments and other products. Before you go on a long walk or run, coat hot spots (areas that are at risk for blisters) with a thin layer of Vaseline or anti-chafing balms.
Also check out “Happy Trails and Feet: 6 Tips to Prevent Blisters。“
10. Don’t ignore swelling or pain
And finally, your feet shouldn’t hurt all the time. Persistent foot and toe pain can be an indication of injury, irritation or illness. Schedule an appointment with your health care provider or podiatrist to take a look at your feet.
For other related articles, check out:
- Supinate or Overpronate: What’s the Difference?
- Don’t Let Heel Pain Get You Down
- Are Over-the-Counter Insoles a Waste or Worth It?
- 脚趾疼痛，没有收益：第二趾疼痛的原因
