Humans are on their feet most of their life. So why wouldn’t you want a proper pair of shoes?

Specifically, look for footwear that’s wide enough to prevent two common toe issues: bunions and hammer toe.

Marc Leonard, DPM, an OSF HealthCare podiatrist, sees these ailments frequently but stresses they are treatable without surgery when caught early.

Bunion

A bunion is when bones move out of place to form a bump on the toe joint, drawing the toe inward. Bunions are mostly seen on big toe, but they can happen on the pinky toe, too. This is called a bunionette or tailor’s bunion. Dr. Leonard says bunions are often caused by joint hypermobility, and they can also be genetic.

If pain from a bunion is not impacting your daily life, getting wider shoes or using a splint may do the trick. When the discomfort becomes intolerable, a doctor will discuss surgery.

“We make a cut in that bone, bring it over back into alignment and put some screws in,” Dr. Leonard explains. “Then we protect the area during post-operative course.”

The surgery is outpatient, and you typically can walk out of the doctor’s office. But beyond daily household activities, you should be off your feet for a month.

“We find the more people rest and elevate the foot, the better they feel. There’s less swelling and less potential for complications,” Dr. Leonard says.

Six to eight weeks after surgery, the person can resume exercise.

Hammer toe

Hammer toe is when a toe (usually one other than the big toe) contracts up, resembling a hammer.

“They make very prominent knuckles that can rub in the shoe and get red, irritated and sore,” Dr. Leonard describes.

Like bunions, splints and wider shoes are a short-term treatment, and outpatient surgery is possible for more severe cases.

“We remove some of the bone which allows the toe to reduce the contracture. Then, typically, we stabilize it in that new position with a wire for four weeks,” Dr. Leonard says. “Then that wire comes out. The toe should be more stable, straighter and hopefully not rub and cause the same pain it did prior to surgery.”

Recovery time is like bunion surgery but may be a little quicker.

 Finding footwear

The common link between bunions and hammer toe? A big step toward prevention is picking the right footwear.

“Cheapest is not best,” is an understatement, Dr. Leonard says.

“Things I recommend avoiding: flip flops, lighter weight canvas shoes or shoes that just don’t give you a lot of support,” Dr. Leonard adds. “Instead, I recommend a good, sturdy walking shoe. If you have to do a sandal or flip flop, get something that’s well-made with good arch support.”

Avoid wearing high heels all the time, Dr. Leonard also advises. You can also try an orthotic device, or a shoe insert to give you more support. Over the counter orthotics are just fine, Dr. Leonard says, but a podiatrist might recommend taking a mold of your foot to make a custom insert.

Learn more

Learn more about foot care on the OSF HealthCare website.

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Previous coverage

Stand up for your feet

Find the right foot for summer foot health

Summer is here, and that means it’s time to slip on those flip-flops and other comfortable shoes. But this seasonal wear can cause injuries and foot pain during the hottest time of the year, including plantar fasciitis.

Plantar fasciitis (fashee-EYE-tiss) is one of the most common causes of pain on the bottom of the heel, according to the Journal of Orthopedics and Sports Physical Therapy.

Plantar fascia is a strong band of tissue that supports the arch of your foot, says Brittni Zick, a physical therapist with OSF HealthCare.

“Plantar fasciitis is when the plantar fascia in the bottom of the foot gets stressed, and it's typically due to a lack of mobility in the foot,” Zick says.

Plantar fasciitis is common, especially in people between the ages of 40 to 60. It affects one in 10 people at some point in their life, and roughly two million people seek treatment for the pain and discomfort. It’s a frequent problem for athletes, especially runners, but it can happen to anyone. That includes people who have structural foot issues or often wear heels.

Zick says plantar fasciitis can feel like a dull, constant ache or a sharp stabbing pain when you put pressure on your heel. “Common symptoms are heel pain with the first steps in the morning or after a period of inactivity or if you stand or walk on your feet a lot,” she says.

There are plenty of things you can try at home to relieve discomfort. That includes massaging the bottom of your foot, rolling your foot over a cold-water bottle or wearing arch supports. You can also stretch out the hamstrings.

Zick says if you’ve been having pain for two weeks, it’s probably time to call your provider. But if you’ve already started a home treatment regiment, give it at least two months. Your provider might refer you to a physical therapist to help improve your range of motion and introduce stretching exercises. Dry needling is another technique used to ease muscle pain and improve the range of motion in the nearby joints. Surgery might also be an option for people when other factors are at play such as bone spurs.

Protect your feet

If you’re experiencing any foot pain, don’t walk barefoot. Check your shoes for signs of wear and tear and make sure your sandals or flip-flops have arch support. Wearing shoes is important because they unload the compression to the heel. Shoes with thick soles and extra cushioning can also reduce pain while standing and walking.

“Shoes are really important for preventing and managing plantar fasciitis,” Zick says. “You want a shoe that gives good arch support and allows your toes to extend.”

The best way to manage and prevent plantar fasciitis is stretching, especially before a walk. Zick says before heading out the door, stretch the bottom of your foot, the bottom of your toes and your calf muscles out.

Plantar fasciitis can last anywhere from a few weeks to several months.

“It really depends on how diligent you are when it comes to all the remedies for it, and the type of work you do,” Zick says. “If you’re on your feet a lot and you’re not wearing supportive shoes, and not doing stretches, you’re going to be battling it for a lot longer.”

There is always a chance of recurrence. But by taking preventive ‘steps,’ Zick says people can get back on their feet sooner rather than later.

For more information on plantar fasciitis and other foot-related problems, visit the OSF HealthCare website.

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Whether you’re a competitive athlete or a casual runner, repetitive use of your legs (especially long distances like a 1600 meter run at a track event) can bring pain, swelling, tenderness or soreness along the shin bone (the tibia). The medical term is medial tibial stress syndrome.

“It’s usually because they’re increasing the frequency or intensity of their workouts,” Delaney says. Changing surfaces can also play a role. Delaney says she’s seen shin splints in football players who run on soft grass transitioning to basketball season and a hard court.

Diagnosis and treatment

Delaney says health care providers might take an X-ray or a CT scan to determine the extent of your injury. From there, the advice is typically to rest and ease back into competition.

“If you’re in a high impact sport, alternate days and do low impact work like pool workouts or getting on a stationary bike,” Delaney suggests.

Icing the leg can also help. A trick, Delaney says, is to freeze some water in a paper cup and tear away some of the cup so you have exposed ice. Then, massage your leg with the ice block.

“It gets a lot deeper into the soft tissue as opposed to just putting a cold pack on the leg,” Delaney says.

Delaney says rushing back into competition could cause the shin splint to progress to a stress fracture, or a tiny crack in the bone. That could mean an extended time on the sideline.

Prevention

Talk to any orthopedic provider, and you’ll be told the right footwear goes a long way to prevent injuries. Delaney agrees. She says to talk to an expert, like an athletic trainer, to find the right shoe for you. Flashy and expensive isn’t always best.

“Foot mechanics play a role,” Delaney adds. “Do you have flat feet? People with no arch support in their feet typically get shin splints. It’s a hard impact as opposed to having an arch to absorb the shock.” If this is the case, you might need a shoe insert (also called an orthotic or insole).

Get on a workout plan to strengthen your midsection and legs, and stretch before and after running. Delaney also says you can try leg compression sleeves. These can help prevent swelling and muscle fatigue and increase blood flow.

Learn more

Read more about how to keep your body in top shape on the OSF HealthCare website.

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