Weed Out Foot Pain While Gardening
As the weather gets warmer, many of us are excited to head outside and work in our yards. Now, gardening is more than just great for the look of your property. From mowing the lawn to pulling weeds and planting flowers, it's excellent exercise. Getting active in your garden works your whole body and can lower your risk for diabetes or heart disease. But it can also put lots of pressure on your feet and ankles.
Of course, that’s true of any workout. But, unlike an exercise program or sport, you probably don’t think about protecting your feet while doing yard work. So, for that reason, we're here to share our top five foot safety tips in the garden.
5 Tips to Prevent Gardening Injuries
Pick the right shoes. Your gardening shoes must offer plenty of support since yard work puts pressure on your feet and toes (you may need to add orthotics for extra support). They should be closed-toed shoes with good ankle support and firm soles to protect your feet from injuries and help prevent falls.
Socks matter, too. Working in the hot sun makes you sweat. And your feet aren't exempt. Choose moisture-wicking socks to keep your feet dry and reduce your risk for fungal infections. Avoid high, tight-fitting socks as they can lower your blood flow and lead to foot or ankle swelling.
Protect your toenails. Squatting when you garden can shove your toenails against the edge of your shoes. And repeat pressure or injury raises your risk of ingrown toenails. To prevent this problem, trim your nails straight across. And leave a little visible white nail when you trim. Wearing properly fitting shoes can help keep pressure or an injury from turning your nail growth inward.
Garden like an athlete. Stretch your feet, legs and ankles before and after gardening. If you haven’t been gardening regularly, you should start slow and ease into it. Make sure to take breaks; if you do too much in one day, it's best to take the next day slowly. Finally, drink plenty of water to reduce swelling and prevent cramps.
Change your position. Be aware of how your body feels. Kneeling for long periods can reduce foot and toe circulation and cause cramping. You’ll want to get up frequently and walk around to help prevent this. Standing or sitting for a long time can cause swelling in the feet and ankles. Wearing compression stockings and elevating your feet at break times can help reduce swelling.
Through it all, remember that even walking around and watering your plants puts extra pressure on your feet. So, before you head out to your garden, stop and see if you've followed our foot safety tips for yard work. And, if you're noticing pain or pressure while you work in the garden, make an appointment right away to see our Westfield podiatrist, Dr. David Sullivan, also serving Carmel, Fishers, Noblesville and Zionsville, Ind!