How Fit Are Your Feet?
Consider the foot: Although we often plant our weight atop it for four hours or more each day, we seldom give it a second thought. Even aching feet may not get our attention. But don't ignore the pain, it is a warning sign.
In fact, more than 300 ailments afflict feet, from bunions and heel pain to arthritis and hammertoes. The natural fat padding on the bottom thins over time; extra weight adds strain; neglected feet hamper exercise.
As we get a little older, we have to select shoes with a bit better shock-absorbing quality. Most problems, recognized early, can be treated very simply.
Are your feet fit?
This self-assessment quiz from the Foot Health Foundation of America can give you an idea.
1. How much time do you spend on your feet each day?
a. less than 2 hours. Score 0
b. 2-4 hours. Score 1
c. 5-7 hours. Score 2
d. 8 or more hours. Score 3
2. How old are you?
a. younger than 40. Score 0
b. 40 to 59. Score 1
c. 60 or older. Score 2
3. How would you describe your weight?
a. ideal, or less than 20 pounds overweight. Score 0
b. 20-39 pounds overweight. Score 2
c. 40 or more pounds overweight. Score 3
4. Have problems with your feet or ankles ever kept you from:
a. leisure/sports activities?
yes. Score 2
no. Score 0
b. work activities?
yes. Score 3
no. Score 0
5. Have you ever received medical treatment for foot and/or ankle problems?
a. yes. Score 3
b. no. Score 0
6. Do you regularly wear heels 2 inches or higher?
a. yes. Score 2
b. no. Score 0
7. What types of exercise are you performing or planning?
Check all that apply:
a. walking. Score 1
b. field sports (softball, golf). Score 2
c. winter sports (skiing, ice skating). Score 2
d. court sports (tennis, basketball). Score 3
e. aerobics. Score 3
f. running. Score 3
g. none (skip to question 11). Score 0
8. Do you have the appropriate shoes for your sport or sports?
a. yes. Score 0
b. no. Score 3
9. Do you experience foot or ankle pain when walking or exercising?
a. rarely. Score 1
b. sometimes. Score 2
c. often. Score 3
d. never. Score 0
10. Do you:
a. exercise in footwear more than a year old or in hand-me-down footwear?
yes. Score 3
no. Score 0
b. stretch properly before and after exercising?
yes. Score 0
no. Score 3
11. Do you:
a. have diabetes?
yes. Score 3
no. Score 0
b. experience numbness and/or burning in your feet?
yes 3
no 0
c. have a family history of diabetes?
yes. Score 2
no. Score 0
12. Do you (check all that apply):
a. sprain your ankle frequently (once a year or more) or have weak ankles?
yes. Score 2
no. Score 0
b. have flat feet or excessively high arches?
yes. Score 2
no. Score 0
c. experience pain in the Achilles tendon or heel or have shin splints (pain in the front lower leg)?
yes. Score 2
no. Score 0
d. have corns, calluses, bunions or hammertoes?
yes. Score 3
no. Score 0
e. have arthritis or joint pain in your feet?
yes. Score 3
no. Score 0
f. have poor circulation or cramping in your legs?
yes. Score 3
no. Score 0
Add up your total score
0-20 points:
Congratulations! Your feet and ankles are very healthy and you can maintain your active lifestyle and exercise regimen. With proper attention, your feet and ankles should remain healthy, but consider an annual podiatric exam. If you scored points for questions 4, 5, 9, 11, or 12, seek that exam sooner.
21-40 points:
Pay attention. Your feet and ankles are showing signs of wear, placing you in the moderate risk category. Although you can continue normal activities, you should strongly consider having your feet checked by your family doctor or a podiatrist—especially if you have or plan a rigorous exercise regimen or scored points for questions 4, 5, 9, 11, or 12.
41 points or higher:
Your feet and ankles are at high risk for long-term problems, and you should get a foot exam quickly. If you exercise, watch your feet and ankles until that exam—and if you haven't begun exercising, see your family physician or a podiatrist first.
Even if you scored well, this test is no substitute for a physical exam. And if you're over 40 and smoke, or have trouble with your heart, circulation, respiration, blood pressure, pulse rate, cholesterol, or an existing medical condition or injury, see a physician before beginning to exercise.