According to the American Podiatric Medical Association (APMA), the average person takes 8,000-10,000 steps each day, adding up to about 115,000 miles in a lifetime or more than four times the circumference of the globe. And while taking those steps, 75% of Americans will experience foot health problems at least once in their lives.

Who is at risk of foot and ankle issues?

The APMA believes only a small percentage of people are born with foot problems. Neglect and lack awareness of proper foot care are the primary causes of foot and ankle problems. Foot and ankle specialists, called podiatrists, most often see patients that are:

• Older adults, due to a lifetime of wear and tear on the feet and ankles
• Women with a history of wearing high heels on a regular basis
• Active in sports, (organized sports, running, hiking, pickleball, etc.)

What foot and ankle conditions are most common?

The most common problems treated by podiatrists include:

Athlete’s foot: Itchy, dry, scaly feet caused by a fungus generally found in warm, moist environments such as public showers, swimming pools and changing rooms; if left untreated can spread to the toenails

Heel pain:

• Achilles tendinitis: Inflammation of the tendon connecting calf muscles to the heel bone, usually caused by overuse or sudden increases in activity
• Bursitis: Inflammation of small fluid-filled sacs (bursae) that cushion bones, tendons and muscles near joints
• Heel spurs: Bony, calcium deposits on the underside or back of the heel bone caused by chronic tension, stress or inflammation due to repetitive activity
• Plantar fasciitis: Pain and inflammation occurring in the tissue that runs along the bottom of the foot and connects the heel to the toes; caused when small tears develop as a result of the tissue being over-stretched or strained
• Severs disease: Common, temporary heel pain caused by repetitive stress and inflammation on the heel’s growth plate; generally, impacts children ages 8-14 years-old

Blisters: Caused by excessive friction on the foot through constant rubbing

Bunions: A bony bump at the big toe joint, protruding outward and causing discomfort or pain

Corns: A painful hard lump surrounded by inflamed skin in a specific area

Calluses: Hardened skin usually under the balls and heels of the feet caused by excessive pressure

Neuromas: A benign cyst that develops in the ball of the foot between the third and fourth toes that can recur

Toenail problems:

• Ingrown toenail: Occurs when the edges of the nail curves and grows into surrounding skin causing swelling and inflammation; if left untreated, can lead to infection
• Thick, curled or yellow toenails: Caused primarily by fungal infections but can also occur due to ageing, paronychia (a skin infection around the toenail cuticle), psoriasis or trauma

How to prevent foot and ankle injuries

Stay fit.
Maintain a  regular exercise routine that combines cardiovascular exercise and resistance training. Ensure what you are eating supports your overall health, optimal body weight and bone health (including vitamin D rich foods or supplements). Talk with you primary care provider about what levels of activity, diet and nutrition are best for you based on any other medical conditions you may have.

Warm up and stretch before activity.
Focus on the hips, hamstrings and Achilles tendons.

Choose the right footwear. 
Wear the appropriate athletic shoes for your chosen sport (i.e., court shoes for tennis or pickleball; hiking shoes for hiking, etc.) to improve ankle stability and prevent lateral ankle injuries. Your shoe should fit well and be replaced every six to 12 months, depending on your level of activity. Also, wear moisture-wicking socks.

Listen to your body. 
Stop or modify an activity if you feel foot or ankle pain. Once the pain goes away, you can resume the activity gradually. If the pain recurs, stop the activity and make an appointment with a podiatrist to avoid a more serious issue.

To minimize the impact of a foot or ankle problem or injury, schedule an appointment with a podiatrist at the first signs of pain. The goal is to diagnose and treat the problem early and avoid more serious issues that may require more complex treatment or surgery.