When the heat sets in (or if you're housebound), it's also reflected in the clothing and footwear you wear to face the hottest days. Proper hydration, nutrition and wearing cool, loose-fitting clothes can be key to avoiding the consequences of high temperatures, but did you know that prolonged use of flip-flops can have negative consequences for your feet? We have talked to our Podiatrist and Posturologist Rut Delgado and she warns us about the consequences of an abuse of flip-flops also in our sporting activities, take note!
In Runnea we put the spotlight on the abusive use that many of us make of flip-flops during the summer season. After putting on our Running shoes and completing our training routine, we take advantage of the pleasant temperatures to wear our feet "in the air", more ventilated and cooler thanks to sandals, flip-flops and other summer footwear.
This type of footwear can cause us important problems such as "muscle overloads, pain in the soles of the feet and in the back of the leg", warns Rut Delgado Hernando, Podiatrist and Posturologist.
Do you wear flip-flops? Prolonged use can affect your stride.
The main consequences of prolonged and abusive use of flip-flops derives in pain and/or inflammation such as metatarsalgia, tissue inflammation or sesamoiditis, "the inflammation of the soft tissue (glenosesamoid girdle) that is below the 1st toe (big toe)," says Rut Delgado.
"Many of these inflammations and pains occur because, when walking, the flip-flops tend to slip off, due to a lack of rear support, and, therefore, the toes perform plantar flexion continuously, they do the claw", leading to multiple ailments when walking and, of course, when running, admits Rut.
It is important to point out the importance of choosing comfortable, cool footwear that allows us to keep our feet in the open air during the hottest days, without sacrificing good support. Wearing well-supported feet is key to avoid sprains and injuries that slow down our training routines and damage our health.
- You may be interested in: The 8 best Running shoes for summer running.
A very flat shoe generates overloads
While it is true that talking about flip-flops can be synonymous with relaxation and comfort, the reality is that "being an excessively flat shoe, it tends to cause overload in calves and soles and lower back pain, by putting tension on the entire posterior muscle chain," warns Rut while also alluding to the lack of support offered by this type of footwear.
The ideal is to use them only while you are in areas where their use is indicated: swimming pools, public bathrooms on beaches, beach bars ....
As we always defend from Runnea, choosing a shoe suitable to the type of footprint, neutral, pronator or supinator, and training profile will be key to make the most of our favorite sport. Support is a sine qua non feature to train with safety, protection and efficiency.
While it is true that flip-flops are intended for those moments of relaxation, "the ideal is to wear them only while in areas where their use is indicated: swimming pools, public bathrooms on beaches, beach bars..." warns Rut alluding, to a certain extent, to the fact that the use of flip-flops exposes our feet to a lack of support that can trigger future injuries.
"Due to the way we walk, the heels do not rest in the central area and move to the sides, causing pathological gait that can also end up producing muscular overloads that generate hyperkeratosis or helomas (hardness or calluses) on the heels and, sometimes, on the balls of the toes," warns Rut.
Pains that modify your stride and increase the risk of suffering an injury
Pains and injuries associated with the abusive and continued use of flip-flops, such as plantar fasciitis or tendonitis " will cause the runner to modify his or her stride, which can lead to injury and other types of pathologies, such as back pain, knee pain, muscle overloads and fiber ruptures," says Rut Delgado, Podiatrist and Posturologist.
Therefore, let's avoid excessive abuse of footwear that may pose a risk to our sporting health.
What to do to avoid discomfort after wearing flip-flops
Without forgetting, once again, that the use of flip-flops should be occasional, we can "stop" the onset of discomfort derived from this use, how? Rut Delgado points out that stretching the posterior chain, flexors and extensors can be very useful. "An exercise that we usually recommend in consultation is: sitting in a chair, without backrest, do exercises of sweeping the floor with the sole of the foot and with the back of the foot. At first, it is advisable to do a few sets with few repetitions and gradually increase them," advises Rut.
In short, prolonged use of flip-flops can lead to discomfort and color. For this reason, we must reduce their use and prevent future injuries that may harm our sporting challenges. Good ventilation and hydration of the feet is vital for good podiatric health, but let's not take unnecessary risks!
Photos: Unsplash and Pixabay
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