ven Socrates, the father of western philosophy who spent his days espousing the virtue of knowledge, took the time to comment on sore feet. Foot pain affects about one in four older adults, and it can become chronic and debilitating. By the time we reach age 80, the average person has walked over 100,000 miles, so it’s no surprise that these hard-working, mechanical marvels start to wear and tear over time. And while some age-related changes to your feet are inevita- ble, there are some steps you can take to maintain healthy, happy feet. Our feet walk us through life one step at a time, sup- porting our body weight on 28 bones, 33 joints and over a hundred muscles, ligaments, and tendons. Feet are a vital part of


Krystal Simpson Healthy Living


overall health – they keep you grounded, balanced, up- right and, of course, move you from one place to the next. Built tough, the skin on the soles of the feet is thicker than that on other parts of the body to meet the constant demands of weight bearing. There are also highly specialized fat pads that cushion the feet, acting like your very own insoles.


When you walk, the biomechanics of the foot pro-


vide shock absorption – the heel hits the ground first, then you roll onto the ball of your foot, and push off on your toes. The arches act like springs, flexing the foot and propelling the body forward. We do this about 8,000 times a day without even thinking about it. As we get older, everyone’s feet start to experience normal age-related declines. Arches lose some of their elasticity, the skin is more prone to dryness, joints stiff- en and those fat pads start to thin so you don’t have that natural cushion anymore. Your shoe size may even go up as the ligaments and tendons stretch out. All this can result in wider, flatter feet.


A study in the Gerontology Journal found that age-


related changes in feet can contribute to a decreased range of motion, less efficient propulsion and reduced muscle strength. The journal also affirms that the older you are the more likely it is that you will experience some kind of foot pain. Foot pain can make walking extremely difficult, curtailing even the most basic ac- tivities of daily living. It can also cause problems with balance and is an independent risk factor for falls.


Be good to your feet - they support you


Obesity is a known risk factor for foot pain, and women are more likely to have sore feet than men. Years of wearing ill-fitting shoes can cause corns, cal- luses, bunions and toe deformities. So while those fabulous high heels you loved to wear looked good, your feet paid the ultimate price.


Certain medical conditions like arthritis, gout and diabetes can also cause foot pain. Poor circulation from vein disease could prevent cuts and sores from healing as well, opening the door to possible infec- tion. Some older adults can no longer reach their feet as mobility and manual dexterity decline, so routine foot care like cutting toenails becomes very difficult. Toenail hygiene is an important part of overall foot health.


So how do you maintain happy, healthy feet as you age? Here are some steps in the right direction: • Moisturize daily to keep skin from drying and cracking. Inspect your feet often to check for cuts and sores or any changes to the skin. Consult a healthcare professional if you notice any sores or discolorations that don’t go away. • Keep your toenails trimmed and be sure to clean underneath your nails very carefully. If you are having difficulty reaching your feet, you may need to visit a foot care clinic. The Winnipeg Regional Health Au-


thority provides a list of available foot care services on their website: http://www.wrha.mb.ca/healthinfo/a- z/diabetes/directory-foot-care-nursing-services.php • Maintain a healthy weight – carrying around extra weight can put even more pressure on your already overworked feet. • Wear comfortable, properly sized shoes and/or


get fitted for orthotics. An orthotic is a custom foot insert placed inside the shoe. A study from The Col- lege of Science, Health and Engineering in Australia found that orthotics were effective in reducing pres- sure from painful regions of the foot. Their study also showed that orthotics are beneficial for balance. • Do some simple foot exercises once a day to main-


tain strength and flexibility. As an example, try pick- ing up a crumpled towel with your toes. For more exercises, visit the government of Canada’s website, Putting Your Best Foot Forward – A Guide to Foot Care: http://www.veterans.gc.ca/eng/services/health/ promotion/footcare • See a healthcare professional or a podiatrist if you have recurring foot pain. Krystal Simpson is a communications officer with Victo- ria Lifeline. This article is meant to be informational and should not replace the advice of a healthcare professional or physician.


as we age and avoid inju- ries at the same time. My friend is a tennis player and no longer cares about winning her next tourna- ment or moving to the top of the ladder. Her goal is simply to remain playing the game that she loves for as long as she can. So how does she go about avoiding tennis elbow or preventing a foot prob- lem? And how does she even know what potential injuries lurk in her future before they surface? I on the other hand was not as careful (or smart)


Prevent injuries before they occur O


ver coffee the other day, a friend and I were discussing out desire to continue our active lifestyles


But as a person who is actively exercis- ing, and thus putting extra pressure on her body system, the sensible course is to periodically check out my basic physical condition – muscular strength, the functioning of the heart and lungs, bone health, balance – to measure for incipient signs of weak- ness or problems.


Janet Cranston Fit for Life


as my friend and developed a shoulder injury. It seemingly came out of no- where. I did not change anything with my exercise routine, did not have a fall or receive any kind of impact to this area, and did not do anything out of the or- dinary. So why all of a sudden did I de- velop an injury that prevented me from doing the things I love to do? Should I have seen this coming and could I have done something to prevent this injury? The best answer to these last questions are: 1) probably not, and 2) quite pos- sibly.


6 www.lifestyles55.net


Most people seek care for an injury or ailment once it has reached a point where it begins to affect their daily living. In the 55+ population, many people experience typical signs of aging in- cluding: muscular weak- ness, decreased bone min- eral density, balance issues


and osteoarthritic changes to their joints. But a physiotherapist or an athletic ther- apist may be able to detect problems at an earlier stage.


Having an assessment with your phys- iotherapist/athletic therapist is important for reducing risk or recurrence of injury and learning prevention strategies that can help address the areas of weakness or restrictions before the injury occurs. Education, a prescribed exercise regime and having a good understanding of your condition can help provide positive reassurance about your enduring health


Take good care of those feet E


“When our feet hurt, we hurt all over.” – Socrates


A physiotherapist or athletic therapist can help to detect problems before they start.


and help you to feel confident in carrying out a physically active lifestyle. It is never too early to seek preventive care in order to ensure your enduring fitness. To remedy basic, often pain-producing


flaws in the way you move, you can also book yourself for a postural assessment or functional movement screening. Posture is the foundation to all move- ments. An ideal neutral pose is perfectly aligned and balanced. Age, poor pos- ture, stress and bad habits can cause you to lose this ideal alignment, which may cause headaches, joint pain, muscle pain, headaches, and unnecessary stress.


A postural assessment typically includes an analysis, education and corrective ex- ercises. An exercise expert may coach you us- ing a Functional Movement Screening system to document your movement patterns, as they compare to normal function. The FMS identifies functional limitations and asymmetries by taking you through a series of movements. Based on your results you will be pro- vided with specific corrective exercises to restore your body’s natural balance. Janet Cranston is director of health and fitness at the Reh-Fit Centre


August 2017


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