Welcome to our July Edition!

As we step into the heart of summer, it's important to give special attention to a part of our body that often goes unnoticed—our feet. With the warm weather, many of us are swapping out our closed-toe shoes for flip-flops and sandals, which can lead to various foot issues in Sanford NC. This month, we're focusing on the importance of foot care and exercises to keep your feet healthy and strong.

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The Impact of Summer Footwear on Foot Health

Flip-flops and sandals are popular choices during the summer months due to their convenience and comfort. However, these types of footwear cause our feet to work and move in such a way that our feet have not been doing. The majority of what we are wearing is causing a lack of mobility in the feet and when we begin to move our feet more in the summer we begin to have feet and ankle problems.

• Arch Pain: Lack of strength of the supporting muscles in the foot can strain the arches of your feet, leading to pain and discomfort.
• Heel Pain: Much like the above, the longer you have a lack of strength and stability in the musculature of the foot the more pulling on the tendons that attach to the heel will occur. This will begin to cause pain at the heel and in some cases heel spurs.
• Ankle Sprains: The lack of stability and strength in your ankles and feet can cause you to be more susceptible to ankle sprains.
• Foot Fatigue: Walking long distances barefoot or in unsupportive (or we like to call them zero drop) shoes that cause your foot to move more can lead to overall foot fatigue.

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Exercises to Strengthen and Protect Your Feet in Sanford NC

Taking care of your feet is crucial, especially during the summer months. Here are some simple exercises to keep your feet in top shape:

1. Toe Stretch and Flex:
   • Sit on a chair with your feet flat on the ground.
   • Lift your toes, spreading them as wide as you can.
   • Hold for a few seconds, then release and curl your toes under.
   • Repeat 10 times.
2. Calf Raises:
   • Stand with your feet hip-width apart.
   • Slowly raise your heels off the ground, standing on your toes.
   • Hold for a few seconds, then lower your heels back down.
   • Repeat 15 times.
3. Ankle Circles:
   • Sit on a chair and lift one foot off the ground.
   • Rotate your ankle in a circular motion, making 10 circles in one direction and then 10 in the opposite direction.
   • Repeat with the other foot.
4. Foot Roll:
   • Place a tennis ball or a foam roller under your foot.
   • Roll your foot back and forth over the ball to massage the arch.
   • Do this for a few minutes on each foot.
5. Towel Scrunches:
   • Place a small towel on the floor in front of you.
   • Use your toes to scrunch the towel towards you, then push it away.
   • Repeat 10 times for each foot.

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Tips for Choosing Summer Footwear

While it's tempting to wear flip-flops all summer long, consider these tips for choosing healthier footwear:

• Ensure a Good Fit: Make sure your shoes fit well to avoid blisters and discomfort. Ideally you want to look for what is called Barefoot shoes and Zero drop shoes. The wider toe box takes pressure off certain areas of the feet and the zero drop shoe allows for full mobility of the feet.
• Limit Flip-Flop Use: Reserve flip-flops for short periods, BAREFOOT is always better. Sandals are another great option as it will not change the way your foot moves during normal gait.

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Visit Us for a Foot Health Checkup

If you're experiencing foot pain or discomfort, our chiropractic team is here to help. We can provide personalized advice and treatments to address your specific needs. Don't let foot issues keep you from enjoying your summer activities—schedule an appointment with us today!

Thank you for being a valued member of our chiropractic family. Here's to a happy and healthy July!

We hope you find this newsletter informative and helpful. Remember, taking care of your feet is essential for overall well-being. Enjoy your summer and stay safe!

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