Tag: foot injury

Posted on

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 appointment, contact us at (973) 917-3785. 

Posted on

4 Tips for Reducing Fall Risk in Older Adults

fall prevention, senior foot care

As we get older, our bodies tend to lose strength, balance, and flexibility, thus increasing the risk of falling and injury. Anyone can have a fall, but older individuals are most vulnerable. Seniors need to be proactive with their foot health to diminish the risk of falls.

September is National Falls Prevention Month, and at Step by Step Family Foot Care, we know how your foot health can play a significant role in preventing dangerous falls.

Here are some tips to help people reduce their risk of falling.

  1. Stay in shape. Regular exercise improves overall foot health. It strengthens the muscles and improves balance and flexibility, making injuries and falls less likely. Keeping a healthy weight also helps to reduce the stress on your feet.
  2. Annual eye exam. Low vision can increase the risk of falling and injury. An annual eye exam from your optometrists can play a significant role in reducing falls. Don’t ignore foot pain. If your feet hurt, you risk losing your balance as you try to alter the way you walk to avoid the problem. Foot pain is not normal – be sure to discuss any pains, aches, and symptoms with your podiatrist.
  3. Remove hazards at home. Over half of all falls occur at home. Inspect your home for any risks that could lead to a fall or injury. Make sure you have good lighting all around the house. Clear any clutter such as cords or small furniture items from the main living space. Make sure to clean up any spills on the floor immediately. Install handrails for the stairways and grab bars for the toilets and showers.

If you think that you or your loved one are at risk for falls, visit our office in Parsippany, New Jersey. Our board-certified podiatrist, Dr. Debra B. Manheim, can evaluate you for any risk factors and provide you the best advice on fall risk prevention so that you can get back to the life and activities you enjoy. Contact us at (973) 917-3785 to schedule your appointment today.