OOOH MY ACHING FEET...
By Valérie Gaston MA
Does the thought of putting your skates on make you cringe? Do your feet
ache so much after a couple of hours skating that taking your boots off
is even scarier then putting them on? After a hard workout are you hobbling to
the nearest hydrotherapy centre ? Do your toes feel like popsicles ? Do your
feet look like they have been through a meat grinder ? If you have answered yes
to any or all of the above questions, your feet are certainly no stranger to
one or more of the following ailments. It’s all part of skating...
Painful arches can result from improperly fitted boots, being
overweight, overuse, bad posture or fatigue. Flat feet or high arches may also
cause pain if poorly supported. Slight soreness in the arch might be an
indicator of trouble looming ahead.
Plantar fascia strain may result from
your foot not being properly supported at the arch. Through repetitive
movement, the sheath protecting the muscles, tendons and ligaments of the
bottom of the foot is strained. Pain in the arch region which is relieved when
non weight bearing may be symptomatic of plantar fascia strain. Walking becomes
difficult and there could be swelling.
Achilles Tendinitis is an irritation and
inflammation of the sheath surrounding your Achilles tendon. Hill training,
intensive training, increased mileage, tight hamstrings or calves
and boots that fail to stabilise the heel can predispose you to developing
Achilles tendinitis. If you feel pain, swelling, restricted motion,
tenderness and weakness in the area surrounding your Achilles tendon, or a dry,
squeeking sensation in the area, you may find yourself at the onset of tendinitis.
Blisters are caused by
continuous rubbing over the surface of the skin. This causes fluid to collect
under it. A blood blister is formed when deeper tissue is damaged, causing
blood vessels to rupture. As soon as you start feeling a burning sensation on a
particular area of your skin, stop skating before it gets worse, because it
will.
A Callus
is formed by excessive rubbing combined with pressure which may cause
thickening of the skin. Bony protuberances are especially sensitive to
developing calluses. Thick, hardened skin that is slightly elevated, brownish
and oval shaped typically describes a callus. Calluses aren’t necessarily
painful when pressure is applied to them, but can lead to more serious problems
if left unchecked.
You might have been born
with a hammer toe or overlapping toes, or they might be the result of too
many years of scrunched up toes in tiny boots. The development of hammer and
overlapping toes is usually associated with hard corns on the top of the
deformed toes.
Bunions are a frequent
deformation of the big toe. The big toe becomes malaligned and moves
towards the second toe. In the beginning there is swelling, tenderness and
enlargement of the joint. Early detection can prevent eventual deformity, which
can only be cured through surgery.
Athlete’s foot is a contagious, fungal
infection. Extreme itching on the soles of your feet, between and on top of
your toes are warning signs.
Ingrown nails are very common,
especially on the big toe. The nail grows into the nailfold and enters the
skin. This is painful, and your toe will probably swell. If left untreated, it
could also become infected.
Frostbite is a result of
prolonged exposure to high wind and/or severe cold. Circulation problems due to
the cold can cause skin redness, swelling, tingling, and pain. When rewarming
the frostbitten area, you will go through stages of numbness, stinging and
finally burning.
Lace bite often occurs at the
bend where your foot and leg meet. It can be described as a dull pain, deep in
the tissue.
Tips and tricks for
happy feet
You can cultivate a healthy relationship with your feet, here’s how.
* Arch supports may ease the pressure placed on your arches.
* A heel pad or cup may help redistribute your body
weight and alleviate some of the plantar fascia pain. Stretching your foot and
calf may also help.
* A moulded Achilles pad can help prevent irritation.
Most speed boots now incorporate this type of feature. Icing,
stretching, rest and anti-inflammatory medication can reduce the
inflammation. Orthotics can help correct more serious foot alignment
problems.
* To prevent blisters and calluses, spread
talcum powder or petroleum jelly on your feet. This will help reduce friction.
If it’s too late and you already have an intact blister, leave it that way at
least 1 day. Wash it with antiseptic soap, make a small incision and drain the
fluid. Clean it again and apply antibiotic ointment. If your blister is open,
keep it clean and apply a dressing. If enough skin is left, keep it there. If
too much of it is torn, cut the rest off. “Compeed”(manufactured by Coloplast)
is an excellent dressing that will allow you to keep skating even with the
worst blister by acting like a second layer of skin. Moleskin and duct tape,
althought less glamorous, also do the job.
* If your boots are too narrow or too short, you may
be prone to developing calluses. Cushioning devices, if you can fit them in
your skates, may help prevent the formation of calluses. Using an emery
file after showering can go a long way in the battle of the callus.
* Include your feet in your weight training program!
Foot exercises such as dragging a wet towel towards you with your toes, could
help strengthen your toe muscles and prevent bunions.
* To avoid athlete’s foot (and foot odor) spread
talcum powder on your feet and in your boots. This is an effective method to
keep your feet as dry as possible. If you are guilty of leaving your skates in
your bag until the next time you use them, your boots stay wet continuously.
You may also be contributing to the rotting of the leather lining. Wear clean
socks, and change them often. Over the counter fungicide such as Tinactin can
sooth the itch in the early stages of infection.
* Make sure your boots are sized properly in length
and width to avoid developing many of these problems. Prevention is the
best medicine.
* Keep your toenails short, your boots will fit better
and you can prevent ingrown toenails. If you have an ingrown toenail, try
soaking your feet in hot water and epson salt for 20 minutes. Then lift the
nail out of the skin and place a piece of cotton underneath to keep the nail
from growing back under the skin. If it is already infected, an antibacterial
ointment such as Polysporin can be applied.
* If you freeze your feet, hold your them firmly in
your hands without rubbing them to warm up your toes. If possible, soak them in
luke-warm water. Boot covers can help prevent this unpleasant situation
in the first place.
* To avoid lace bite, don’t tie your laces around your
ankles.
* Wear non-restricting shoes after your skate and let
your feet relax. If you can, bribe a friend to give you a foot message,
aaahhhhh....
Every skater who respects his/her feet should carry a foot care kit.
Essential items to be included are a nail clipper, powder, ointment, Compeed,
bandages, antibacterial soap, cotton, and some sort of cushioning. It is much
better to take the steps to avoid developping any of these ailments instead of
trying to cure them during your season. Many are very difficult to get rid of
without total rest, or worse still, the intervention of an orthopedic surgeon.
Happy, painless skating!
Reference : Arnheim, Daniel D. “Modern Principles of Athletic
Training, seventh edition”. Times Mirror/Mosby College Publishing, 1989.