Although our feet normally work well, it is not hard to understand how they can be compromised by high impact and high repetition activities such as running, stepping, basketball, and volleyball. Consider that each foot is constructed from 26 separate bones and an awesome lattice of ligaments, tendons, muscles, and fascia bands. Add to this the importance of a properly positioned arch that absorbs landing forces and attenuates stress to the ankles, knees, hips, back, and body in general. A low-arched foot or a high-arched foot may be particularly problematic for many athletic activities from an injury prevention perspective.

Then there are the ankle joint structures that never fully recover from sprains, and therefore become prone to further injury. Of course, misaligned toes can cause trouble, and inappropriate pressure points can impinge nerves resulting in persistent pain.

So what can we do to reduce the risk of foot problems that restrict our exercise participation and make life less pleasant? First, we need to approach high impact activities cautiously and progressively, making sure not to do too much too soon. This advice is actually most applicable to the fall/winter season when people typically transition from outdoor to indoor sports and from soft surface to hard surface activities. For example, both basketball and volleyball involve a lot of jumping and landing actions, that place significant stress on the feet. Also, many people who run on grassy surfaces during warm weather begin to train on the roads when the ground freezes or has snow accumulation.

So if you join a basketball or volleyball league this winter, increase your playing/practice time gradually as your body (and feet) adapt to the impact forces associated with these activities. Be equally respectful to your feet as you change from grass fields or dirt paths to running on roads or sidewalks. Cut back your running mileage by about one-third when you first hit the roads, then add about five minutes per week until you reach your desired training time.

For example, if you've been running for about 45 minutes on mostly soft surfaces, reduce your training time to about 30 minutes for your first week of road running. Add five minutes to the next week, five more the following week, and within three weeks you should be able to handle 45 minutes of higher impact running with a lower injury risk.

You should also consider investing in a new pair of running shoes that feature supportive arches and substantial force absorption in the midsole material. Keep in mind that even the best made athletic shoes wear down and lose their resiliency after a few months of wear.

Although inappropriate for running, high top athletic shoes provide greater ankle support and reduced risk of sprains in stop and go sports such as basketball and volleyball. Of course, snugly lacing the shoes all the way is essential to receive protective benefits.

Once you have adjusted your exercise program and obtained proper footwear, you have reduced your risk of foot injuries significantly. However, if you do experience pain or problems with your feet, be sure to see an orthopedist or podiatrist for appropriate medical care. For many people, well-designed orthodic devices are effective for decreasing discomfort and increasing functional ability.