Foot Health for Active Women: Managing Impact from Exercise

Our Treasure Valley Podiatrists Explain Why Active Women Can’t Afford to Lose Track of Their Feet

Everyone faces risks when it comes to their legs, feet, and ankles, but women are more susceptible to certain types of injuries than men. For active women in particular, injuries inflict more than pain—they can keep you off your feet and away from your passion.

The professionals at Rocky Mountain Foot & Ankle have spent years helping Caldwell and Meridian athletes recover from debilitating sports injuries. Read more to learn about your body’s warning signs, or contact us today to schedule your appointment.

How Your Anatomy and Unique Health Issues Impact Your Feet

Although your lifestyle plays a significant role in determining your level of injury risk, many women experience numerous vulnerabilities for other reasons.

Body Mechanics

Many women have hips that are broader than their shoulders and shorter legs, which creates what’s known as a wider quadricep or Q-angle. Over the course of a few active years, these biomechanics place more strain on the knees and feet. Additionally, women have a greater range of motion in their ankles and more ligament flexibility, which makes them more prone to sprains and strains. Women’s feet also tend to have flatter feet than men’s, which causes numerous issues with heel pain, tendonitis, and others.

Birth Control

Oral contraceptives affect your body in a surprising number of ways. According to some studies, female athletes who take birth control are much less likely to experience certain types of musculoskeletal injuries than women who use other forms of contraceptives—or none whatsoever.

However, opposing research suggests that younger women who take birth control face a somewhat greater risk of muscle- and tendon-related injuries than their older peers.

Menopause

The stages of perimenopause, menopause, and post-menopause can wreak havoc across your lower body. As one example, the associated weight gain puts more pressure on your feet, which makes managing the impact of exercise all the more challenging. The estimation is that every additional pound of weight adds three pounds of force while walking, and seven pounds while running.

Fluctuating levels of estrogen and progesterone affect your musculoskeletal system, making it more difficult to build and repair the collagen cells that support the muscles, skin, and tendons of your legs and feet.

Footwear

If you wear high heels on a regular basis, there’s a good chance your feet have already started to change in ways that aren’t easy to see. High heels, as well as other tight-fitting or elevated shoes, squeeze the toes together and redirect pressure and force into your calf muscles and Achilles tendons. This overloads your feet, contributing to a litany of latent problems with chronic potential.

4 Exercise-Related Foot and Ankle Conditions You Can’t Afford to Ignore

Plantar Fasciitis

This common condition is due to chronic inflammation of the plantar fascia, the thick band of tissue that runs between your heel bone and toes. Plantar fasciitis causes a deep, stabbing pain, and is closely associated with high-impact activities like running and jumping. If not treated right away, it often requires months of healing.

Bunions

These are large, bony bumps that form around the base of the big toe. They can cause a significant misalignment in the affected joint, prompt noticeable pain, and increase your long-term risk of conditions like arthritis. Most women who are treated for bunions regularly wear heels, but other types of close-fitting footwear—including rigid cleats—can also contribute to bunion formation. The condition is also genetic.

Achilles Tendonitis

This exercise and sports-related condition is most often caused by:

Overuse
Sudden changes in the duration or intensity of exercise
Tight calf muscles

Achilles tendonitis can cause a persistent ache above the heel or a dull pain along the length of the tendon. Symptoms are typically worse in the morning and immediately after exercising.

Morton’s Neuroma

A common foot condition that affects the nerves running between your third and fourth toes, most neuromas are caused by a gradual thickening of tissue around the nerve, which can trigger symptoms such as sharp, burning pain. Morton’s neuroma, much like plantar fasciitis, is associated with tight-fitting footwear and high-impact exercise.

The Importance of Getting Help Before an Injury Escalates

Active women are usually more in tune with their bodies than most people, but it’s still essential to recognize when certain foot symptoms signal more than soreness. If you’re struggling with recurring pain or an injury that just won’t heal, our foot health specialists at Rocky Mountain Foot & Ankle will help you get back on your feet before an acute condition transforms into a chronic concern.

Our experienced team of podiatrists:

Assess your overall health and take stock of your lower body’s well-being.
Perform a physical examination to ensure your fitness, or diagnose an acute injury incurred during an exercise session or sports competition.
Design a treatment plan that makes sense for your lifestyle, level of activity, and long-term aspirations.