You probably don’t think about it much, but your feet take a beating when you exercise. If you do plyometrics or jump training, the impact on your tootsies as they hit the ground is considerable. In fact, serious injuries are more common with plyometrics than with any other training drill. The ankle and knees, in particular, are exposed to high forces when you jump. However, your feet are the first part of your body to hit the ground. Plus, they are exposed to other forms of stress. If you run, especially if you wear improper shoes or if you wear high heels, foot pain can become a limiting factor when you train.
As we age, we need to be cognizant of keeping our feet healthy. Your feet change over time and some of these changes are exacerbated by excessive high-impact training, but also lifestyle habits, like wearing the wrong shoes. Let’s look at some of the ways they change over time and how it can impact your fitness training.
Feet Change Size
You may have worn a size seven shoe in your twenties but you might not be able to comfortably wear that size in your fifties or sixties. Your feet enlarge in size as you age, to the point that you may need to wear a bigger shoe size. Why does this happen? It’s the force we’re all familiar with and one that drives many age-related changes – gravity. As you age, your feet gradually become wider and longer, partially due to loosening of the tendons and ligaments that connect to the muscles and bones in your feet.
How does this impact your training? You need to determine if you’re wearing the right shoe size. Don’t assume you wear the same shoe size you did 10 years ago. Get your foot measured to be sure. Now that you’re older, you may need a bigger size and a shoe with a wider width. If you’re training in shoes that are too small or tight, you can develop blisters, corns, and calluses or more serious orthopedic issues like bunions and hammertoes. Get a professional fitting and consultation at a running store to make sure “the shoe still fits.” Based on a study published in the Journal of Foot and Ankle Surgery, about one-third of people wear shoes that are the wrong size.
Arthritic Changes to the Feet
Your joints, including those in your feet, age along with the rest of you. By the time you reach the fifth decade, you probably have osteoarthritis, although you may not experience obvious symptoms. Osteoarthritis is degeneration of the cartilage and bones within a joint. It most commonly involves the knees, hips, hands, and, of course, the feet. In all, your feet have around 30 joints and each can develop age-related changes. Most commonly, osteoarthritis affects the joints at the base of the toes or the big toe.
If you find that your toes or the base of your toes ache or feel stiff, especially in the morning, you may have symptomatic arthritis in your feet, although it’s important to rule out other causes. If it is arthritis, stretching exercises and wearing shoe inserts may help relieve the symptoms. Limiting the amount of high-impact exercise you do, particularly jumping, will help take some of the stress off your feet. If you’re overweight, losing weight will also reduce the force your feet have to deal with when you do high-impact movements. If you have arthritis in your feet, a consultation with a podiatrist is often helpful.
Feet Flatten
As your feet widen, they also become flatter and flat feet are a risk factor for plantar fasciitis. In fact, one out of ten people will get plantar fasciitis at some point and it’s most common between the ages of 40 and 60. Plantar fasciitis is caused by irritation to the tough, fibrous bands called fascia that runs from the heels to the toes. The most common symptom is a pain in the heel, especially when you first awaken in the morning or have been sitting for a while.
Aging is a risk factor for plantar fasciitis but so is standing for long periods of time, exercising on hard surfaces, and wearing the wrong shoes. One way to lower your risk is to always wear supportive shoes with enough cushioning to protect your feet against impact. Unfortunately, it can become a chronic problem, especially if you don’t correct factors that contribute to it like wearing improper footwear.
If you have plantar fasciitis, avoid going barefoot. As mentioned, wearing the right shoes is important and you may need an arch support or heel cup for added support and protection against trauma. Even if you have proper footwear, it’s best to reduce the amount of high-impact exercise you do until the symptoms improve. Home therapies include stretches for the feet and calves and ice to relieve the inflammation. One simple trick is to place your foot on a firm ball, like a golf ball, and roll your foot over the ball for 5 minutes to help relax the tissue and make it more pliable. Do this daily.
If your symptoms are severe or persistent, see a podiatrist of a sports medicine physician. They may prescribe a night splint or newer therapies, like extracorporeal shock wave therapy to ease the symptoms. Other home therapies include stretches for the feet and calves and ice to relieve the inflammation.
Special Situations
If you have diabetes or circulation problems, even a small cut or blister on your foot can lead to a serious foot infection. Inspect your feet regularly for cuts, scrapes, abrasions, blisters, or other abnormalities. In fact, everyone should do this. If you’re getting lots of blisters or abrasions, you’re probably not wearing proper footwear.
The Bottom Line
We often take our feet for granted, but we depend on them to get around. Take care of yours so they won’t be the limiting factor when you work out – or when you do the things you enjoy.
References:
IDEAFit.com. “Training Clients with Arthritis
Berkeley Wellness. “Do Feet Really Get Bigger with Age?”
Longevity: Is There a Limit to How Long We Can Live?
Related Articles By Cathe:
Exercising with Plantar Fasciitis
Ankle Swelling: What’s Causing My Ankles and Feet to Swell?
