The summer is here, and most Bahamians are busy planning or going on their next vacation. Whether you are planning to swim with the pigs in Exuma, walk around the town in Grand Bahama or shop until you drop in a mall somewhere, traveling can take a toll on your feet, and any injury or pain can ruin your entire vacation.
Before you go on your next trip, here are some sensible travel tips to follow for good foot health. If you are experiencing any pain or discomfort in your feet or ankles, visit a podiatrist before traveling to find out what's causing the problem and have it treated and resolved. Remember, foot pain is not normal, and it can ruin your travel plans.
Shoes: Review your travel itinerary and the activities you have planned to decide on the kind and number of shoes you will need to pack. As a general rule, wear comfortable, supportive shoes, such as athletic shoes or sneakers. They should fit properly, with good arch support and be worn with socks to prevent rubbing, discomfort and blisters. Do not take new shoes that have never been worn on your vacation. It is a good idea to condition and prepare your feet and legs for the activities you plan to perform during your vacation. For example, if you plan to walk a lot, several weeks before your trip, begin a regular walking program wearing the shoes you will take on your trip. This will help you to enjoy your vacation more and prevent aches, pains or injuries that may occur when starting a new workout routine.
Prevent a blood clot: When sitting while flying or driving for a long time, there is increased risk of developing deep vein thrombosis (DVT), a blood clot in the legs, especially if you have risk factors such as a recent long surgery, being confined to bed, cancer, being older than 40, obesity and smoking. The risk of developing DVT from air travel is strongly linked to age. It is uncommon in young people and very common in the elderly. Studies estimate that three to five percent of travelers develop clots in their veins related to travel. In the United States, it is estimated the 1 million cases of DVT related to air travel occur every year and that 100,000 of these persons die. To prevent this, we recommend moving around every two hours, drinking plenty of water to stay hydrated, refraining from drinking alcoholic beverages, sitting with legs uncrossed, exercising the legs when seated by flexing the foot and ankles and unlacing your shoes if and when the feet swell. These tips are particularly relevant when traveling for more than four hours.
Don't go barefoot: Always wear shoes or sandals while walking on sand to prevent foot injuries from the hot sand and punctures from objects that may be hidden beneath the sand. Walking barefoot exposes the feet to sunburn, as well as the virus that causes plantar warts, fungus that causes athlete's foot or nail fungus and many other infections. Persons with diabetes should never walk barefoot indoors or outside.
Apply sunscreen: For persons with lighter complexions, be sure to apply sunscreen to your legs and feet while basking in the sun. Apply sunscreen to the tops of your feet and legs regularly, at least every three to four hours to prevent sunburn and risk of developing skin cancer.
Foot first aid: Take a foot first aid kit and be prepared in case of any minor foot problem. Pack Band-Aids, foot pads, talcum powder, antibiotic or first aid cream and nail clippers in your toiletry bag. If you injure your foot or ankle while travelling, seek professional attention from a podiatrist as soon as possible.
Pamper your feet: After a long day of sightseeing, shopping, walking, hiking or whatever you have planned for your vacation, treat your feet well, massage them, rest them and keep them elevated -- after all, you will need them to do it all over again tomorrow.
o For more information email foothealth242@gmail.com or visit www.apma.org. To see a podiatrist visit Bahamas Foot Centre on Rosetta Street, telephone 325-2996 or Bahamas Surgical Associates Centre, Albury Lane, telephone 394-5820, or Lucayan Medical Centre on East Sunrise Highway, Freeport Grand Bahama, telephone 373-7400.
Click here to read more at The Nassau Guardian
