Written by Stephen Soondar, DPM  |  PPMA Member

After a much-needed summer break, the school year hits and life ramps up faster than we can comprehend. When time gets away from us, we can forget to take care of ourselves (especially our feet), leading to unhealthy results and possible injury.

Follow these simple tips for healthy feet and lower extremity issue prevention when getting ready for the back-to-school season this year:

1. When choosing new shoes, make sure they fit your foot type and are comfortable. Try on multiple brands and sizes - don't go off what you think is or has been your size. Brands change, production changes, and sizes change. If able, go to a retailer who can help you get appropriately sized and fitted for shoe gear. Ask if they have a program that allows you to "try out" the shoes for a while and exchange them for something else if there are any issues.
   
2. Alternate which shoes you wear throughout the week and depending on your activities during the day. Avoid wearing the same shoes all day, every day. Have separate pairs for different activities, exercise, and home use. Just like our bodies need time to rest and recover, so do our shoes.
3. Avoid walking barefoot or in flat, flexible, non-supportive shoe gear. This doesn't mean you can't take your shoes off or slip on flip-flops. Just try not to live all day, every day barefoot or in non-supportive shoes. Have a dedicated house sandal for your home that gives you more support. If you can bend or twist your shoe easily, it is likely too flexible and not support and can lead to injury.
4. Ease back into exercise and activity. Sports activities tend to ramp up in the fall. If you haven't worked out as aggressively over the summer months, don't expect to start back up where you left off. Carefully transition your body back into your sports season. Don't work out back-to-back days initially and alternate exercise activities, routes, directions, terrain, and muscle groups to avoid injury. Give your body time to adjust to getting back to your routine.
5. Avoid sharing shoes with household members and/or friends. It may seem quick and easy to borrow a friend's sneakers for practice or shower shoes after the gym, but this can spread infection and their shoes likely do not fit your feet properly. Avoid walking barefoot in bathrooms and locker rooms by bringing a pair of shower shoes (and remember to cleanse them regularly).
6. Dry feet and in between toes thoroughly after showering. Make sure your feet and toes are completely dry before putting on socks and shoes to prevent infections and soft-tissue lesions.
7. Change socks frequently, day-to-day as well as throughout the day. If you work out multiple times each day or are involved in different activities (exercise, work-related, etc.) throughout the day, try to put on a fresh pair of socks (and possibly even a different pair of shoes) when changing activities.
8. Remember to moisturize your feet, heels, and legs. When showering, use a moisturizing soap that is non-scented. After showering, use a fragrance-free moisturizer while your skin is still damp. Don't leave a layer of the moisturizer; make sure to work it into your skin thoroughly before putting on socks and shoes. Avoid alcohol-based skincare products. 

While these are great reminders for back-to-school season, these tips can (and should) be followed all year round for healthy feet and injury prevention.