Happy Feet

With its 26 bones and 33 joints, the foot is a biomechanical masterpiece. But as close as it is to perfection for locomotion, two modern environmental necessities stand in the way of allowing it to main its full nature-given glory: hard surfaces and the shoe. (Remember to replace your worn out stinky pair of shoes every 300 miles.)

During the simple act of walking, the foot absorbs one-and-a-half times the body's weight. In running, it bears two to three times the body's weight.

The most common athletics-related injuries, say sports medicine orthopedic and podiatrists are:

Plantar fasciitis-The overstretching of the ligament that runs from the heel to the ball of the foot, straight through the arch. For those prone to plantar fasciitis, physical therapists recommend exercises to stretch the ligament. For instance, while seated, roll the foot on a tennis ball for about five minutes twice a day.

Achilles Tendinitis-The Achilles tendon connects the calf muscle to the back of the heel bone. For prevention, do stretching exercises, three times a day when warmed up, to increase flexibility. Begin with a calf stretch, leaning against a wall, one foot in front of the other, gradually pushing the back heel down, then slightly bending that leg.

Neuromas-nerves that are squeezed between tissue and metatarsal bones, those long bones behind the toes. Pain is usually felt on the ball of the foot. For prevention, change shoes or try orthotics.

Stress Fracture-micro cracks within the bone. Prevention: gradually increase activities.

Source: Los Angeles Times (Jan 1, 2007)