How often do you slip on a pair of flip flops before heading outside? You may have  never thought twice about what you put on your feet, but its time to give your feet the TLC they deserve by following these must-know foot care tips!

Q: Are there any special precautions that I need to take concerning my feet in the summer?
Absolutely. Warmer weather means freeing our feet from confining shoes. However, there are many dangers to going barefoot or wearing a flimsy flip flop-feet must be protected at all times- even in the summer.  Danger comes from many directions:

- Sharp objects
- Hot surfaces
- Insect bites and stings
- Infections and bacteria from tiny abrasions
- Bacterial, fungal and allergic reactions to plants or other substances

Q: If all those things can happen what should I do to protect my feet?
A well fitted sandal is your best line of defense from these problems.  Your feet can enjoy the warm summer air while still being protected from injury. A well fitted sandal offers the support your foot needs, especially if you have had problems with your feet.
- Look for a sandal with extra depth (so you can easily wear your custom orthotic in them) or a stylish sandal with a built in orthotic.

- Look for sandals that provide more protection for your skin especially when walking in the city, at ballparks or other areas of high traffic.

Q: You mention flip flops- why are they a bad thing to wear?
The construction of many flip flops is flimsy and very unstable. Wearers can easily stumble or trip in them. The thong between the big toe and the second toe can lead to irritation, blistering and even infection, ruining summer time fun. They have no support and are unsuited for anyone with health problems such as diabetes or circulation problems.

Q: I play a lot of sports in the summer what do I need to know about my foot health?

Well, would you go for a run in soccer cleats? Anyone playing any sport needs the proper shoe for the particular sport in which they are involved- and the shoe must be well fitted. Runners, joggers and walkers need the type of shoe designed for their specific activity. You shouldn’t wear a walking shoe to run in or a running shoe to play tennis. The wrong shoe means there is a potential for injury. The feet also need the proper sock, one that cushions the heel and forefoot area and wicks away perspiration, helping to prevent both shock and shearing forces. This combination of a proper fitted shoe and the well designed sock will help to prevent injury, blisters and burning, tired feet.   The use of the custom orthotic can be a great asset in the prevention of strains, sprains and serious injury.

If you need an excuse to stay in shape, try running in the ‘Marathon Bahamas’ each year! It looks so beautiful, I may have just convinced myself to sign up (side note-I’m a very casual 5k jogger…. on a good day)

One lucky lady actually lives there- Bernadette Gibson, Board Certified Pedorthist and owner of Foot Solutions in Nassau looks forward to the race each year, but has great concerns for the feet of all those racers.

“My greatest concern is how ready are the feet of the participants? Choosing the right shoe and support, regardless of whether you are running or walking in a marathon, depends on a lot of factors.”

Bernadette sees a lot of feet, but put together this checklist that runners or walkers should consider before hitting the pavement…or sand

The Best Shoes:
The best shoes depend on whether you are running or walking the marathon. For example, if you are walking the marathon, you should purchase a ‘walker-sneaker’ because the pressures on the foot would be very different than if your were running. Similarly, if you are running the marathon, you would select a running shoe. Marathon shoes are built extra strong, durable, sturdy and highly responsive to the terrain you are running on.  All of these attributes help with speed.

Finding the right shoe for your biomechanical needs:
There are many shoes built for marathon running nowadays. However, when addressing your biomechanical needs it is important that you know your feet type. There are three types of feet, namely flat feet, high-arched, and normal or medium-arched. All three types require different biomechanical support and control. The flat feet usually pronate, while the high-arched feet tend to supinate and the normal feet call for a neutral support. If you can’t answer this question about your feet type, seek the help of a specialty footwear store where the expertise is available to properly assess your feet.

Protection against blisters and other skin related problem of the feet:
The use of a well made socks that are padded in the forefoot and the heel area is also very important to the health and function of the foot. Such socks add protection to the feet against blisters and numbness. Another added benefit that these socks provide is wicking away of moisture, so there is absolutely no need to wear two pairs of socks. They also have cool max to control temperature.

Many sports-related injuries occur as a result of extrinsic factors such as footwear and surfaces.  Sprains, heel pain, interdigital neuroma, runners’ knee and stress fractures of the foot are common results that runners and walkers suffer in relation to these factors.

What protection can be considered to avoid injuries?
Custom orthortics/inserts are specially made supportive devices that fit into your shoe and support your feet. When properly fitted in your shoes, the insert acts as an interface between the foot, the shoe and the ground. A custom made orthortic/insert is the ultimate solution to proper accommodation to support your feet.  Not only do they help protect your feet from pain and deformity, they give you the edge in power and endurance!

The combination of the right shoes, inserts to protect your arches against stress, strain and excess pressures with the correct socks to provide protection against blister and numbness will give you the edge for the challenge ahead!