Six Questions on Foot and Ankle Health Ahead of Hiking Season

At a recent Valley View University (VVU), Podiatrist Dr. Noel Armstrong, Physical Therapist Jessica Galgiani and Athletic Trainer Maria Garcia-Esquivel answered the following questions on foot and ankle strength ahead of the summer hiking and running season.

1. Are custom orthotics worth it? Custom orthotics are made from a precise mold of a patient’s foot and are specifically designed to address individual foot needs. In many cases they are very beneficial. There are times when they are the only thing that can help, but not everyone needs them. People with fasciitis, for example, can try over the counter insoles such as Powerstep or Superfeet for much less money. Your physician or physical therapist can tell you after an evaluation if custom orthotics are right for you. In many cases, they are the optimal solution for prevention and comfort.
2. What do you think of toe spacers and what are they for? If you have a bunion (which means the big toe leans into the second toe and there’s a bump on the outside of the foot) toe spacers can help a lot. Toe strengthening is important as well. If you are having pain in a bunion, also look at the shape of your shoe. If it’s too tapered, you might be putting pressure on your big toe. And toe spacers do make shoes feel a little tighter, so there might be friction, too.
3. Will foot strengthening exercises help prevent stress fractures? Strengthening exercises prevent injuries of any kind, including stress fractures. The most important thing is to increase training gradually and not increase mileage too quickly. Athletes also need adequate rest between training sessions.
4. Will hiking boots with high tops offer more ankle support? Yes, they will give ankle more support. If you have more flexible ankles or if you’ve had a lot of ankle sprains in the past, you might want more ankle support. Having too much support, however, can discourage some of the muscles from strengthening. Choose what makes you feel more comfortable. If you’re a beginner and you don’t have a lot of strength, you may want to have that extra protection.
5. Can compression socks cause foot issues? If they’re too tight, or if you have bigger calf muscles than others, or if you have tendency to injure your hamstring, they could prevent good blood flow – so be cautious. Otherwise, they’re great. Choose fabrics that are breathable.
6. After a winter of skiing and snowboarding, might I be more prone to injury returning to the trails, hiking or running? Don’t ignore the transition of seasonal sports. Each season has its own problems. By skiing and snowboarding you’re using leg muscles that help to keep your body strong. But there is no data to support the increased chance of being injured.