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As you chase down balls on the field, jump to shoot a goal, slide to reach a wide ball and quickly change direction, you rely on your feet to propel you with speed and agility.

The human foot is complex, containing 26 bones, 33 joints and a network of more than 100 tendons, muscles and ligaments, and an intricate network of blood vessels and nerves. If any one of these structures is damaged, it can cause foot injury and pain. Many common injuries or illnesses that affect the foot and nail can cause pain and interfere with your performance. Proper foot care is a vital step towards faster footwork in sport.

Did You Know?
Your two feet contain one quarter of ALL the bones in your body?

My Feet Hurt!
There are many conditions that affect the feet and can decrease your sport performance:

Blisters - Small skin irritations, caused by friction and aggravated by moisture.
* They can cause considerable pain and prevent you playing sports.
* Studies suggest that individuals who have foot blisters are at greater risk of injuries (overuse of the muscles and tendons, stress reactions and fractures).
* If you get a blister ask a physiotherapist/ athletic trainer for expert advice on preventing and dressing blisters.

Corns/Calluses - Skin thickening as result of pressure and repeated friction.
* They can cause pain and sometimes infection at the area of pressure.
* Some medications applied to corns can remove them, but the pressure that causes these problems must be ↓ to completely eliminate them.
* If you have calluses on your feet it is important to avoid them becoming too thick which may create other problems. Thus, shave calluses down using a proper callus shaver or file.

Neuromas - enlarged, benign growth of nerves, most often between 3rd and 4th toes.
* They can cause pain and occasional numbness in your forefoot.
* These are usually caused by a combination of poor fitting shoes, foot biomechanics and the position of the foot in sport (weight forward on balls of feet).

Plantar Fasciitis - Inflammation of the supportive band of tissue, called fascia, under the foot.
* It may be extremely painful and can limit weight bearing activity, even simple walking.
* Prevention includes good shoe selection, routine foot care and stretching pre and post activity and possibly orthotic prescription..

Warts - Virus infection of the skin, spread by contact with infected areas.
* Most warts are harmless.
* On the sole of the foot they can be painful and restrict sports participation.
* Treatments provided by a health care practitioner include medications applied directly to the wart, "burning" the wart off with extreme cold (liquid nitrogen) or removal of the wart by minor surgery.
* Wear shoes or sandals in all public areas, including showers & locker rooms, to prevent contact.

Ingrown Nails - Corner/edge of nail digs into the skin, causes pain and maybe infection.
* Improper nail trimming is the typical cause, but can be further irritated by tight shoes.
* Do not attempt your own "bathroom surgery". This can exacerbate the problem.
* Soaking your foot in warm water with Epsom salts can help draw out the infection and reduce irritation.

Subungal Hematoma - Blood under the nail caused by the nail hitting against the shoe.
* Can be extremely painful and limit weight bearing function.
* See your doctor or certified athletic trainer for proper treatment which may include having the nail drilled and the blood drained as well as protective padding to play sports.

Nail Fungus - A fungal infection under and within the nail that causes thick, yellow, crumbling nails.
* Typically not painful or irritating, but not very attractive.
* To prevent contact with the fungus, avoid walking barefoot in public areas.
* Some medication can assist to eliminate the fungus—ask your doctor.

Athletes Foot - Fungal infection of the skin, usually between toes or on the sole of the foot.
* Typically not painful but can be very itchy and irritating. It is highly contagious
* To decrease risk of infection, avoid walking barefoot in public areas, thoroughly wash and dry your feet, air out and dry your shoes between use, change your socks frequently,.
* This infection is treated with medication - some available over the counter and others by prescription from your physician.

Hyperhydrosis - a condition that causes excessive perspiration
* Wet feet can cause poor shoe fit, slipping in the shoe and blisters.
* Damp skin is easily irritated and at risk of fungal or viral infections that thrive in moist, warm environments.
* There are a number of products (applied to the feet) that can help decrease hyperhydrosis.
* Speak to a qualified health care provider if you suffer with this problem.

Remember! Clean, dry feet resist disease and friction related injuries!

Happy Feet
Proper foot care and footwear are imperative for the health of your feet. Most athletes are aware of the importance of a good shoe, but often do not think about what goes inside the shoe.

Socks
Socks are an often overlooked piece of equipment. Did you know socks are sport and size specific? You don’t play tennis with a baseball bat or wear a skirt so big it falls down! Choose the best sock for you. Consider your foot (size, shape, sweat, and previous injuries) and these sock specifics:

* Heat control: Aim to reduce heat which causes sweating and friction.
* Moisture management: To "wick" moisture away and reduce sliding. Example: "CoolMax".
* Shock absorption/padding: Helps to absorb shock & reduce stress up into the body.
* Antimicrobial Protection: To limit the growth of bacteria and decrease associated skin problems.
* Arch Support: Provide custom fit through the midfoot and arch region.
* Knit/Materials: To provide good fit with advantages in fabric technology and design.
* Flat, thin knit construction with minimal seams reduces bulk and friction.
* Teflon reduces friction which causes blisters.
* 100% cotton socks will not help decrease moisture or heat (both may cause friction and blisters).

Choose socks that combine all/ many of these elements. A Physiotherapist/ Athletic Trainer can help you select good socks by examining all factors: sport, shoes, foot type, playing surface, and environment.

Essential Foot Care
* Wash your feet frequently with soap and water, dry thoroughly.
* Always wear shower shoes (flip flops) in public areas and avoid walking barefoot at all times.
* Allow shoes to dry between use.
* Remove your orthotics and allow them to dry thoroughly between use.
* Wear dry socks for exercise/sport and afterwards.
* Change into dry socks during a break in the match/game if you sweat heavily.
* Replace your shoes often. Have at least 2 pairs of shoes and orthotics, in good condition, at all times.
* Check all new shoes for fit, even if they are the same model!
* Always check the inside of shoes for seams or areas that may cause irritation.
* Keep corns and calluses trimmed to prevent pain and possible blisters.
* Remove a small amount of callus on a frequent basis.
* Every athlete should have his/her own callus shaver and foot care tools.
* Trim toenails straight across so they do not extend beyond the tip of the toes to avoid ingrown nails.
* Do not use the same clippers on normal and abnormal nails - this spreads infection.

Pedicures
Pedicures will make your toes look pretty, and they can make your feet feel great.

* Choose a nail salon that practices safe foot care: i.e. disinfects all equipment and foot spas after each client and uses disposable cutting implements for each client.
* You may take your own pedicure tools to the salon; a good nail care salon will not object.
* Do not apply polish to nails suspected of infection; or on red, discolored or swollen toes.

"You have to be fast on your feet and adaptive or else a strategy is useless."
Charles de Gaulle (French President 1958-1969)