Diabetes is a chronic condition that affects millions of people worldwide. It is characterized by high levels of sugar (glucose) in the blood, which can lead to a wide range of health complications (WebMD).  One of the most commonly affected areas in the body for people with diabetes is the feet. This is because diabetes can cause damage to blood vessels and nerves, leading to poor circulation and a loss of sensation in the feet.

Proper foot care is essential for people with diabetes to prevent serious foot problems. The reason is that people with diabetes are more likely to develop foot problems such as blisters, calluses, and infections. In some cases, these problems can lead to amputation if left untreated.

One of the most important things that people with diabetes can do to take care of their feet is to check them regularly (Foot Health Facts). This means looking at the feet for any changes in color, shape, or temperature, as well as any cuts, sores, or blisters. It is also important to check for any signs of infection such as redness, swelling, or discharge.

Another important aspect of foot care for people with diabetes is to keep the feet clean and dry. This means washing the feet regularly with soap and water and thoroughly drying them afterward, especially between the toes. Wearing clean, dry socks can also help to keep the feet dry, as well as prevent the growth of bacteria and fungus.

Proper shoe fitting is also important for people with diabetes. Shoes should fit comfortably and provide enough room for the toes to move freely (American Academy of Orthopaedic Surgeons). They should also have a non-slip sole to prevent falls. It is also important to avoid walking barefoot, as this can increase the risk of injury and infection.

Another important aspect of foot care for people with diabetes is to exercise regularly. This can help to improve circulation and sensation in the feet. It is best to start with low-impact exercises such as walking or swimming and gradually increase the intensity over time.

In addition to these preventive measures, it is also important for people with diabetes to have regular check-ups with a podiatrist (American Diabetes Association). Podiatrists are specialized in foot and ankle care and can help to detect any problems early on and provide treatment.

In some cases, people with diabetes may need special shoes or inserts, such as SelectFlex, to help protect their feet. These can include shoes with a wide, deep toe box and a non-slip sole, as well as inserts that provide extra cushioning and support.

In summary, proper foot care is essential for people with diabetes to prevent serious foot problems. This includes regular foot checks, keeping the feet clean and dry, proper shoe fitting, exercising regularly, and regular check-ups with a podiatrist. People with diabetes may also need special shoes or inserts to help protect their feet. By following these steps, people with diabetes can reduce their risk of serious foot problems and maintain healthy feet.

 Consider Wearing SelectFlex Adjustable Orthotics to Help Relieve your Diabetes. 

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Gait refers to the way we walk, and it is an important aspect of overall health and well-being. An abnormal gait can lead to pain, injuries, and even chronic conditions. Improving your gait can help reduce the risk of injuries, alleviate pain, and improve overall mobility and function. Here are some ways to improve your gait:

1. Strengthening exercises:

Strengthening the muscles in your legs, hips, and core can help improve your gait. Exercises such as squats, lunges, and leg press can help to strengthen the muscles in your legs, while exercises such as planks and bridges can help to strengthen your core. Stronger muscles can help to improve your posture and alignment, which can lead to a more efficient and natural gait.

2. Flexibility exercises:

Tight muscles can contribute to an abnormal gait. Stretching exercises can help to improve flexibility and reduce muscle tension, which can help to improve your gait. Stretches such as the hamstring stretch, calf stretch, and quad stretch can help to improve flexibility in the legs, while stretches such as the spinal twist and seated forward bend can help to improve flexibility in the back and hips.

3. Balance training:

Good balance is essential for a normal gait. Balance training exercises such as single-leg stands, heel-to-toe walk, and tai chi can help to improve your balance and stability, which can help to improve your gait.

4. Footwear:

Wearing shoes that fit well and provide good support can help to improve your gait. Shoes with a wide toe box and good arch support can help to distribute weight evenly across the foot and reduce strain on the heel and ball of the foot. Consider using shoe inserts or orthotics to provide additional support.

5. Gait analysis:

A gait analysis is a process of evaluating the way you walk. A physical therapist or other medical professional can use video or other technology to evaluate your gait and identify any abnormalities or areas that need improvement. They can then provide specific recommendations and exercises to help you improve your gait.

6. Posture:

Good posture can help to improve your gait. When you stand or walk, keep your shoulders back and down, your head level, and your core engaged. This can help to improve your alignment and reduce the risk of injuries.

7. Proprioception:

Proprioception refers to the body's ability to sense its position and movement in space. Exercises that improve proprioception, such as balance boards, wobble boards, and even walking on uneven surfaces, can help to improve your gait.

8. Mindfulness:

Being aware of your posture, body alignment and muscle tension during walking can help to improve your gait. When walking, focus on your posture, keep your head up, and engage your core muscles. This can help to improve your alignment and reduce muscle tension.

Final recommendations

It's important to note that in some cases, an abnormal gait may be caused by underlying medical conditions such as osteoarthritis, rheumatoid arthritis, or neurological conditions, and a medical professional should be consulted if you suspect this might be the case.

In conclusion, Improving your gait can help reduce the risk of injuries, alleviate pain, and improve overall mobility and function. There are many ways to improve your gait, including strengthening and stretching exercises, balance training, and proper footwear. Gait analysis, posture, proprioception, and mindfulness can also play a role in improving gait. 

It is always good to seek professional advice from a physical therapist or other medical professional to evaluate and diagnose or rule out any underlying problems that could lead to a major condition. 

Now, if your doctor's recommendation is to purchase an insole for your shoes, don't hesitate to purchase ours. SelectFlex Arch-Control Insoles are ideal for treating and preventing major ailments that may be affecting the performance of activities of daily living.

Got a New Year’s resolution to get more exercise? That’s great! But let’s make sure to protect your feet! Starting a new sport or fitness program is a great way to drop weight or to improve your cardiovascular health. But when you try a new exercise or start exercising more, you put lots of pressure on your feet. And that can lead to sports injuries (National Safety Council)…unless you follow these three important tips for safely exercising!

How to Start a New Sport or Exercise

Whether you’re starting a new running program, or jumping into deadlifts and squats, caution is key. With any new movement, your body needs time to adjust. Don’t expect to get off the couch and run five miles on your first day.

Instead, start low and slow with your training. In your first week, mix running and walking and don’t go more than a mile. If that pace feels comfortable, you can slowly increase your miles or speed the next week. (The safest way to train is to limit your increases to 10%. Whether that means you run 10% farther or faster is your choice.) If walking is your new exercise of choice, check out our blog on how to start a walking workout (Very Well Fit Magazine).

Why is slow and steady the best way to try a new exercise? It gives your body (and feet!) time to adjust to new movements and time to build up the muscles that will support your activity. If you rush into a new sport at full force, you risk an overuse injury which could send you into your Podiatrists office with problems such as shin splints or heel pain.

Choosing Sport Specific Shoes

Maybe your exercise resolutions have you getting serious about one sport. If that’s the case, it’s important to wear the right shoes for your chosen activity. If you’re playing tennis or basketball more than three times a week, choose shoes specifically designed for those sports. (The same is true for cleat-based sports, such as soccer or football.)

But what if you’re just walking or hitting the cardio equipment at your gym? In this case, cross-training athletic shoes are the way to go. These are athletic shoes with forefoot flexibility, so you can run if you need to. They also have lateral support, so you can step from side-to-side in Zumba class or on the elliptical. Finally, they have good support to protect your feet from the impact of any exercise.

Consider Orthotics to Prevent Exercise-Related Injury

Sometimes the structure of your body (biomechanics) increases your injury risk. That means even the best athletic shoes won’t protect your feet when you exercise. If your feet are flat, if your arches are too high or if your legs are different lengths, you may need extra support. Customizeable Orthotic insoles such as SelectFlex could be your solution. SelectFlex are an entirely new type of dynamic energy returning insole that won ISHN’s award for Best Protective Footwear.  SelectFlex insoles use a patented energy returning arch lifting technology called the PowerLift Arch.  The PowerLift Arch provides the wearer with 3 energy return levels to support the arch with dynamic alignment with every step. 

This can improve your efficiency when starting a new sport, especially running. Want to learn more about keeping your fitness resolutions with the help of cutomizeable orthotic insoles? See how SelectFlex can help you meet those 2022 fitness goals!

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