One of the best ways to stay fit and reduce your stress is to go walking. However, this isn’t always easy to do when winter hits and it’s snowy and icy. You may be nervous about stepping foot in the snow and ice and worry about it being too cold.

While it may be challenging to do, it doesn’t mean you should opt to sit around instead and not get outside and enjoy some fresh air as you walk. Instead, learn some safe winter walking tips so that you can stay well and avoid injury or accidents. You’ll feel better once you get outside and get moving and spend some time in nature.  

Invest in the Right Footwear

Safe winter walking and being able to be outdoors when it’s snowy or icy all begins with having the right and proper footwear. Without it, you may be setting yourself up for an accident or to have wet and cold feet when you return home. Invest in a good pair of winter boots with some traction before you head out to avoid a fall. You not only want them to be well-insulated and waterproof so your feet stay dry, but also to have a thick sole with non-slip tread. It’s best to choose a pair that’s lightweight, is made of natural rubber, and has wide low heels. The right pair of boots should keep your feet dry, you from slipping, and be comfortable to walk in.

Use Ice Grippers on Footwear

When it comes to winter safety or snow safety and foot health, you may also want to try using ice grippers. These can help you walk on the ice and hard-packed snow. However, be careful and mindful to not use them on smooth surfaces. They become slippery on surfaces such as stone, tile, and ceramic. You should be able to sit down and easily remove ice grippers from your boots. The extra traction these provide makes them great for hiking or walking in winter. Many of the styles out there also have a protected toe box and durable barrier which will keep your feet warm and protected.

Consider Using A Cane or Walking Stick

When thinking about additional walking and winter safety tips, you might also want to use a cane or walking stick to keep from spraining an ankle. If you have ski poles, these will work too. Just make sure what you choose to use is the right height for you. Hold your cane upside down and make sure it’s at wrist level to confirm. If you have questions about how to use one, speak to your doctor. It’ll help you keep your balance and keep you from falling should you slip a little.

If using a cane, you might also want to consider attaching a retractable ice pick to the end of it. Make sure you flip it back once you’re inside, because it’ll be slippery on hard or smooth floors. You can get picks at most drug stores, and they’re quite inexpensive. If further support is needed, then you can always think about using a walker too. It all depends on your level of comfort and what you believe your body can handle.

Wear A Hip Protector

As it relates to winter walking, another idea is to use a hip protector. The hip protector is essentially a lightweight belt or pants with shields to guard the hips. You’ll not only feel more confident walking around outside in the winter, but should you fall, it can help protect against a hip fracture. This device can help absorb the impact of a fall and protect the bone in case you do land on the ground. Make sure that when wearing it that the padding always stays in place over your hip bone.  

Choose Bright Clothing

The days are shorter in the wintertime, and you might not have much daylight to do your walking. Regardless of the time of day, you want cars and other people to easily see you. Therefore, wear bright colors or reflective clothing so that you stand out. It’s especially important to do if it’s dark outside and it can be hard to see you. It’s also wise to dress in layers and stay warm as you walk in winter. Choose a warm hat, gloves, and scarf to stay warm and prevent heat loss. You’ll be able to go further distances and for longer periods when you’re bundled up and not too cold. When it comes to your clothing and outerwear, you should also not carry heavy belongings with you or in your hands so that you can stay steady. Be sure to wear your glasses or specs and hearing aids if you have them too, which will help with balance and concentration.

Slow Down

One of the best actions you take as you get outside and start walking in the winter is to slow down. Avoid going out when you’re short on time or in a rush. Make sure that you have plenty of time to go out walking and that you don’t go too fast. Keep your body as loose as possible and think about your next move or step before you take it. Be alert and look around, and be aware of your surroundings and the ground below you. You can better stabilize as you walk by spreading your feet to more than a foot apart. Another way to stabilize your body is to keep your knees loose and to let them bend a bit. You might even find if it’s very icy that you prefer to drag or shuffle your feet instead of lifting them up. Keep your head up and your hands out of your pocket to help you balance better.

Plan A Safe Route

It’s also helpful to think ahead and know the weather conditions and where you’ll be walking. Plan a safe route you can take and that may be less snowy or icy than other areas. Avoid tricky situations or paths and roads, and always be prepared for your walk mentally and physically. It’s all about being a more defensive walker and using care when walking, assuming that what you’re walking on will be slippery or icy. Avoid taking short-cuts and instead, use pathways and roads that have been cleared. Before you leave, shovel your driveway and spread sand or salt along the walkways so that you get off to a safe start. Also, choose to walk on well-lit roads or paths that are ready for walkers. It might also help to download a weather app so you always know the temperature and conditions outside.

Bring Your Phone

Unfortunately, accidents happen and you never know when you may slip or fall or need help right away. Falling is a serious hazard and you may not be able to get up on your own if you slip. In this case, part of the winter safety tips you should take into account is to bring along your phone on your walk. You want to be able to make a phone call and dial for help if you’re hurt and need assistance. It’s also a good idea in case you lose your way or get lost and it gets dark outside. Make sure your phone is not only with you but that it’s fully charged when you leave. While it’s good to have your phone with you, you also shouldn’t be on it or using it unless it’s an emergency. Try not to text and talk while you’re walking so you can concentrate on what you’re doing.

Get Fit

Walking in winter and staying safe on the snow and ice takes muscle and stamina. Therefore, work on getting fit before you head out and at home so that you’re in the best physical shape you can be for going outside. Improving your overall strength and balance will help you reduce the risk of slips and falls. Also, make sure your feet and ankles are healthy and in good working order which will also aid in keeping you safe in winter. Do some daily exercises at the gym or in your home to help you build strength and stamina for your walks. It may be as easy as riding a bike and doing some light weights when you have time.

Conclusion

You now have a better idea of what you can do to ensure safe winter walking. While you’ll be taking a risk doing so, it’s also good for your health and wellbeing to get out and exercise, especially in the winter. You’ll not only be fitting in some exercise but it’ll give your mental health a boost as well. Make sure you have the proper footwear and clothing to go walking in the wintertime and follow the other safety tips here that will help make sure you have a positive experience walking outside in the winter. Most importantly, go slow and take your time so that you aren’t rushing and can focus on the task at hand.

 

Quarantine can be very bad for your feet, and COVID related foot problems have certainly increased this past year. Much has been made about the casual comfort and convenience of working from home during the COVID quarantine. People are Zoom ready with a nice shirt or blouse on the top, sweatpants on the bottom, and no need for shoes whatsoever. It’s great to have such a relaxed wardrobe and no dry-cleaning bills. We’ve paid so much attention to protecting ourselves from the virus. But we may be overlooking a very important foundational part of our bodies – our feet.

Nobody’s Wearing Arch Supports

We are spending so much time indoors that we have ditched our shoes for extended periods of time during quarantine. Flimsy slippers, flat flip flops, or walking barefoot all the time provide zero support for our feet or the rest of our body. This can lead to some pretty severe foot problems like tendinitis and plantar fasciitis. Without supportive shoes, ligaments stretch out, arches begin to fall, and even putting on regular shoes can be painful. The evidence is in how much the pandemic has shifted our shoe buying habits. Sales of shoes were down 70 percent from March through May of last year, according to NPD, a national market-research firm.

Going barefoot is the worst thing you can do. It puts increased stress on the ligaments, tendons, and around the ball of the foot, which should always be supported and cushioned from the impact of walking. People with high arches are also more prone to various foot conditions because there’s extra pressure on the ball of the foot that supportive shoes help alleviate. Doctors are also seeing a lot of foot injuries from people going barefoot who can’t even navigate their homes and fracture their toes from stubbing them up against furniture and corners.

Working Out Can Cause Foot Problems

Because fitness centers and recreational sports centers are closed, we must now work out at home. It’s never a good idea to work out without the proper footwear, but experts are seeing this more and more. People are running and walking outside without the correct shoes, and because they have been barefoot or in slippers for long periods of time, when they try to do something rigorous with their feet, it leads to injury and chronic foot conditions.

Flintstone Feet

“Flintstone Feet” is the new term for how coronavirus lockdown is destroying our feet. It refers to the stone-age cartoon about a prehistoric family living before shoes are invented. If you’ve never seen the cartoon, here’s a hint, the characters have flat, huge, wide feet that they even use to power their cars! We don’t recommend that.

What we do recommend is being aware of your feet and how shoes affect them. Here are some tips to make sure you don’t get Flintstone Feet:

• Be aware of the importance of supporting your feet. If you don’t, gravity can take hold and cause problems
• Wear a supportive shoe, even at home. Don’t go barefoot or wear flip-flops that do not have arch support.
• Get the right shoe for whatever exercise you choose – running, walking, tennis. They all have different levels of support.
• Make sure you change your exercise routine to minimize overuse injuries.
• Get treatment immediately if you injure yourself. Do not overwork a foot injury.
• Gaining weight in lockdown is a real issue. If you gain a significant amount of weight, your shoes may not fit properly.

Once we are given the all clear to get back to work, there shouldn’t be any major adjustments to your footwear. It’s important to take your time. Get used to wearing regular shoes by doing it slowly and switching it up throughout the week or even daily. If you have any questions please feel free to Contact Us for more information. You can also Schedule an Appointment to see Dr. Caruso if you are experiencing any of the above COVID related foot problems.

There is nothing more exciting than the first rush of spring and summer. We clean out the cobwebs of winter, brush ourselves off, and head outside for any number of activities. The last thing we want to think about is plantar warts. But the risk of walking around barefoot, using public showers and pools, and cutting your foot or hand, can be the culprit in many cases of plantars warts.

What are Plantar Warts?

Plantar warts are a viral infection within the skin. The warts are caused by the HPV or human papillomavirus. There are many different strains of the HPV virus, only a few which cause warts on the feet. Other types of HPV are more likely to cause warts on other areas of your skin or on mucous membranes. Typically, plantar warts are non-cancerous and are not harmful.

The infection gains access to the skin through direct contact by means of an open cut or wound or by direct or indirect contact with someone who has a wart. For instance, a child with a wart on their hand may touch a piece of playground equipment and when another child touches that surface, the wart spreads to that child. Another way, as mentioned above is using public showers at pools or waterparks without wearing shoes.

 

What Do They Look Like?

Plantar warts are small and can appear as little black dots first, growing to the size of a pencil eraser and sometimes can grow in clusters; those are called mosaic warts. They are usually flat with a smooth surface and have a gray-yellow or brown color. Plantar warts usually appear on the heel and ball of the foot or other areas of pressure. It’s a good idea to have suspicious growths examined by a doctor because a variety of more serious lesions can appear on the foot and be misidentified as a wart.

What are the Treatment Options?

There are a variety of ways to treat plantar warts. First and foremost, it’s not fast and easy and can take up to a few weeks to a few months because the warts lie deep within the skin layers. Unlike other types of viruses that the body can recognize and fight, the wart shields itself in the skin so the body can’t detect it. So treatment can be difficult. The recurrence rate can be higher or lower depending on the treatment type, and immunity can be an issue.

Acid treatment is most often used in our office and requires a few applications. If the wart is more stubborn, anesthetizing and cutting out the wart is also an option.

Many people will opt for over-the-counter (OTC) ointments and liquids. However, serious problems can occur with prolonged use of overly aggressive OTC treatments (more than two weeks). Skin irritation, infection, pain and scarring are a few. OTC medications are also not recommended for infants, people with diabetes, or other circulation problems.

Tips to Avoid Plantar Warts

• Avoid walking barefoot in public showers or at pools or water park bathrooms (beach walking is fine)
• Change shoes and socks daily and avoid sharing socks, shoes and showering facilities
• Keep feet clean and dry
• Check your children’s feet regularly during warm weather months
• Don’t touch warts on other people
• Don’t scratch warts or they will spread
• Warts should be covered with waterproof tape in wet environments and swimming pools to avoid infection and infecting others
• Do not ignore growths on, or changes in the skin

What to Expect If You Get a Wart

Roughly 60 percent of plantar warts disappear on their own in what is called “spontaneous remission.” This happens because the body’s immune system takes action to kill the virus. But if stubborn warts don’t go away and are left untreated, they can grow up to one inch across and spread into clusters and cause pain, swelling, or bleeding.

Warts can also grow back after treatment and this indicates that the virus is still present. This is not serious, but the warts can spread to other parts of the body, particularly if they are scratched because blood from the wart contains the virus and can cause a new warts to grow. The best advice is to seek treatment and as soon as you notice the signs of a growth or the “black seed” of a wart.

Please feel free to Contact Us with any questions about plantar warts, or you can Make An Appointment to see Dr. Caruso.

What is a Neuroma?

Basically, a neuroma (commonly called a pinched nerve) is a thickening of nerve tissue. A neuroma can form in various areas of the body, but the most common neuroma in the foot is called Morton’s neuroma. This condition is named after the American surgeon Thomas George Morton (1835-1903) who published the first complete description of this particular neuroma. The term intermetatarsal neuroma describes its most common location between the third and fourth toe bones (metatarsals).  Read More

What is Metatarsalgia?

The structure of your feet is very complicated, and it’s an amazing fact that they contain a quarter of the bones in your entire body. Among these bones are the five long metatarsals that run from the arch to your toes. They are very important bones as they act as shock absorbers when the foot is in motion. The metatarsal head refers to the top of each metatarsal. Pain in the ball of the foot can happen when one or more metatarsal heads becomes inflamed. The pain can be caused by a number of different underlying conditions and is known by the general term of metatarsalgia. Read More

Sharp pains in your arch or inner ankle? Popping sensations? Sore to the touch? These are all signs you might have posterior tibial tendonitis!

Posterior tibial tendonitis is a common runner’s injury that can stop you in your tracks and make you wonder if you will ever run pain free again. Never fear though we can help you can back on track, literally! Read More