3 Hiking Tips to Avoid Injuries

The great summer weather is here, and it’s the perfect time to get outdoors and enjoy nature. There’s plenty to explore with nature’s endless beauty, but you also have to be careful.

Slippery stones, uneven paths, and roots that grab at your feet can send you sprawling, and you don’t want to end up on crutches this summer! Let’s go over some tips to avoid foot injuries when hiking.

Hiking too much or carrying too much weight can lead to foot fractures, broken or sprained ankles, or generalized pain. With some thoughtful preparation, however, you can enjoy the outdoors while staying safe from foot and ankle injury. Here are three tips:

  1. Wear hiking boots. Sneakers don’t do the best job when hiking. Running shoes don’t provide enough support. Luckily, there are well-made boots explicitly designed for hiking. These provide proper foot and ankle support and protection. Just make sure they fit correctly.
  2. Keep your feet dry. Try to wear clean socks and change them when they get wet with sweat. Socks damp with perspiration set you up for annoying blisters and fungal infections. You can also apply foot powder before you set out to help keep your feet dry.
  3. Don’t overdo it. For people that are fit and used to exercise, a long hike is probably safe. However, many of us were quarantined due to COVID and have-not had much exercise for the past several months. Too much activity too soon, too long a hike, or carrying a heavy backpack can stress your lower limbs and cause an overuse injury. Try to go easy until your muscles can adjust to the new activity.

If you sustain an injury or have foot or ankle pain while hiking, make an appointment with one of our expert podiatrists.

If you have any issues with foot health, contact Step by Step Family Foot Care in Parsippany, New Jersey. Our board-certified podiatrist, Dr. Debra B. Manheim, offers treatment for foot and ankle disorders, biomechanical analysis, and functional orthotic fabrication. For more information and answers to your questions and schedule an appointmentcontact us at (973) 917-3785. 

5 Quick Tips to Protect Your Kid’s Feet This Summer

Summer is in full effect. Kids everywhere are getting out to enjoy everything the nice weather has to offer. However, with all this extra activity, your children’s feet are vulnerable to several possible injuries, especially if they play sports. Let’s review some quick tips to ensure your kid’s feet stay happy and healthy during the summer months.

According to Johns Hopkins, “almost one-third of all injuries incurred in childhood are sports-related injuries.” Don’t worry, though. There are several things you can do to avoid sports injuries. Follow these summer foot tips:

  1. Buy the right shoes. Each sport usually has a specific shoe designed for that particular sport. Always ensure your child tries on the shoes first, making sure he has plenty of wiggle room in the front for his toes. Since children’s feet tend to grow fast, check often that their shoes haven’t become too tight. Also, it’s a good idea to buy new shoes every season.
  2. Check playing surfaces for any foot or ankle hazards. It doesn’t only include objects like rocks littering the playing field; even uneven surfaces can cause children to lose balance and suffer an ankle sprain or broken bone. Always alert coaches to any potential hazards.
  3. Make sure your children are warming up. It can ensure their tendons and muscles stretch properly to prevent stiffness. It doesn’t have to be complicated. Light cardio, jumping jacks, or just simple stretching are great ways to warm up before engaging in any sport.
  4. Put your child in a different sport each season. By encouraging your child to try different sports each season, you help prevent the overuse of some muscles. Engaging in the same activity for extended periods can increase the chances of injury and wear and tear on your child’s feet and ankles. It can lead to muscle fatigue, tears, and strains.
  5. If you suspect your child has suffered any injury, you should contact our office right away to assess and treat the problem as soon as possible. It will help prevent further problems from developing down the line.

If you have any issues with foot health and mobility, contact Step by Step Family Foot Care in Parsippany, New Jersey. Our board-certified podiatrist, Dr. Debra B. Manheim, offers treatment for foot and ankle disorders, biomechanical analysis, and functional orthotic fabrication. For more information and answers to your questions and to schedule an appointmentcontact us at (973) 917-3785.

Preventing Falls at Any Age

fall prevention

Falling is a painful thing, and it can cause damage later. There are things that make us more susceptible to this issue, such as age, health, or underlying medical conditions. You can also be at risk because of the shoes you wear and your lifestyle choices. However, there are things that you can do to ensure that you stand a more substantial chance of avoiding a dangerous fall, no matter your age.

  • Ensure you are at your best: if you have trouble seeing or hearing, this is a problematic issue that needs to be rectified. If you need glasses, let yourself get used to them. If you need a hearing aid, you must remember to wear it properly and don’t skip it. Neglecting to use these items can cause disorientation and can lead to a fall.
  • Avoid alcohol: alcohol in any form or dosage can impair you and cause you to sway or experience dizziness. This can lead to having trouble staying upright and walking correctly. Cutting alcohol completely from your diet will ensure better health which is also vital to avoid a fall.
  • Be careful in different weather: in the winter, you can experience snow and ice, which causes slippery areas, and water on the ground can cause slick regions. Be careful in these areas and ensure that you are walking around the mess to avoid getting hurt.
  • Don’t jump up: standing quickly or jumping up after sitting can cause a drop in your blood pressure. This is what causes the ‘head rush.’ You can also experience dizziness or a near-immediate fall as your legs buckle.
  • Avoid improper shoes: high heels make ankles wobble, toes cramp, and feet sweat. All these issues can cause an imbalance and unsteadiness on your feet. Choose non-skid shoes with a low heel and rubber soles.  These will help you walk on various surfaces with confidence.

If you have concerns about your foot health, contact Step by Step Family Foot Care, in Parsippany, New Jersey. Our board-certified podiatrist, Dr. Debra B. Manheim, offers treatment for foot and ankle disorders, biomechanical analysis, and functional orthotic fabrication. For more information, answers to your questions, and to schedule an appointment, contact us at (973) 917-3785.