Heart And Sole

(CARLSBAD, CA) - While exercise is great for your heart, Jazzercise CEO Judi Sheppard Missett warns that at one point or another many fitness enthusiasts will encounter foot problems. The ailments range from minor inconveniences (blisters, calluses) to major injuries (stress fractures) that can require weeks to mend.

Below is a list of common foot problems and what you can do to treat and prevent them.

Plantar fasciitis causes pain in your arch and/or heel when you stand up. The condition is usually most intense when you first get up in the morning. Caused by inflammation of the plantar fascial band, a ligament that runs from the heel to the ball of the foot, severe cases of plantar fasciitis can sideline athletes for weeks.

First-line treatment should include massage, either by rolling the bottom of your foot on a golf ball or scheduling an appointment with a massage therapist, and stretching. To stretch the area, rest your ankle on your opposite leg and gently pull your toes toward your shin until you feel a stretch along the bottom of your foot. Your personal foot mechanics may exacerbate the problem. If you pronate (your arch flattens when you stand), purchase exercise shoes that offer motion control. If you have high arches, find a neutral, flexible shoe.

Neuromas are common among exercisers whose second toe is longer than their big toe and cause a burning or shooting pain, numbness or the sensation that you have a pebble under the ball of your foot. They occur when chronic inflammation causes a build-up of nerve tissue between the bones that lie below the second and third or third and fourth toes. Some neuromas can be treated with orthotics, tougher cases require steroid injections or surgery. For those who may be susceptible to neuromas, experts recommend wearing shoes with a wider toe box or using a metatarsal pad under the ball of the foot.

Stress fractures are a common overuse injury. Too much weight-bearing exercise can take its toll on the small bones of the foot, causing hairline fractures. If you feel intense pain when you begin exercising and/or after you are finished with your workout, or when you apply pressure to a very specific area, get to an orthopedist. You can prevent stress fractures by gradually increasing the intensity and duration of any weight-bearing exercise and by purchasing well-cushioned shoes that are specific to your activity.

Blisters and calluses are caused by friction. The former creates a small build-up of fluid under the skin, the latter a build-up of thick skin. Depending on their position, both can be painful. You can prevent friction by purchasing shoes that fit properly, allowing adequate room for the toes and forefoot, and wearing synthetic, rather than cotton, socks, which wick away moisture.

Whenever possible leave blisters intact and let nature take its course, but if they are large and painful, drain them (using a sterilized pin) and leave the “roof” intact. Protect the area with a bandage. Use a pumice stone to gently remove calluses, but never shave or cut a callus.

Appropriate footwear can help you to avoid many foot problems. When purchasing athletic shoes, go to a store that has personnel who are trained to help you select the right shoe for your chosen activity and to fit you properly. Once you have found (and tested!) the right shoe, you can look for it at the local discount sports store.

Strength exercises are a great way to round out any exercise program. Try the following side plank exercise to strengthen your abs, back, shoulders, and hips.  Lie on your side, positioning your body in a straight line.  Place your left elbow directly under your left shoulder, bend your left knee, and lift your hips off the floor to press up into a side plank.  Push your shoulders down away from your ears, and place your right hand on your hip.  Carefully lift your right leg upward, with your knee and toe facing forward.   Pause briefly before lowering it to the floor.  Repeat 10 to 15 times before changing to the other side.

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com