Foot Care Tips
Golfers of all ages and levels have one thing in common – they want to play better golf by hitting the ball further and more consistently.
And like many sports, golfers need to be able to move freely to play well.
After all, it only takes one small change to have a big effect on the result.
So, can podiatry help with a golf swing? We think so, and here’s how.
Six Steps to Better Golf
As podiatrists we believe that healthy feet will absorb shock, adapt to the terrain, generate power, and keep you stable.
Step 1: Good Shoes
A golfer will walk on average 8.5km in a standard round. Choose shoes that have enough room for your toes, hold your heels securely, and have sufficient grip to allow you to climb in and out of the bunker, or help look for a lost ball – it only takes one slip and you could be out for weeks. Replace worn spikes regularly so you have a level base.
Step 2: Warm Up
Before you take to the first tee, gently stretch the calf muscles on the back of your legs, and mobilise your ankles by writing the alphabet in the air with your feet. Podiatrists with a special interest in golf can tailor a proper warm up and stretching regime for you.
Step 3: Ground Yourself
In your stance, place your back foot perpendicular to the target, front foot slightly flared towards the target so you can get the rotation you need on your follow through without overloading your leading ankle.
Step 4: Generate Power
Without a stable base you won’t rotate effectively through the rest of your body to generate enough power for your stroke. You can strengthen your feet by walking on soft sand for 10 minutes, or picking up a towel with your toes 10 times each day.
Step 5: Walk Happy
Custom made Orthotics for Golf shoes help to spread the load on your feet, and give you better grounding for a better swing. You may be surprised how much better you feel on the back nine!
Step 6: Recover Well
Make sure your muscles are supple and strong, your joints are mobile and your movement is flexible. Massage your feet by rolling the your feet over a golf ball to loosen the tension under your feet at the end of the round.
Foot Exercises for Golfers
One quarter of the bones in your body are in your feet.
Healthy feet will allow you to absorb shock, adapt to the terrain, generate power, and keep stable.
It’s important to look after them!
Healthy feet will allow you to absorb shock, adapt to the terrain, generate power, and keep you stable through your golf swing. Click To Tweet
Here are some simple exercises you should include in your warm up routine.
Foot Exercise 1: Ankle Circles
With your legs straight in front of you, turn your feet slowly in circles without letting them jolt, shudder, pause or change direction. You have 13 muscles that act around the ankle joint, if they can’t all communicate effectively while you’re in such a controlled environment, they won’t help when you’re swinging a golf club!
Foot Exercise 2: Golf Ball Foot Massage
Before you put your shoes on, roll your foot up and down and side to side on a golf ball. This will help to loosen the small muscles and tendons in your feet, and prepare them for work. Plus, it feels really good!
Foot Exercise 3: Calf Stretches
Stretch the calf muscles on the back of your lower leg to give you freedom of movement through your ankles. Do this by standing with both feet on the edge of a step, and dropping one heel down until you feel a gentle stretch along the calf muscle.
These are simple exercises that can have a big impact on your golf.
Foot Care Tips for Golf
Feet are often forgotten about, until there’s a foot problem.
Currently 1 in 5 Australians are experiencing foot pain, and podiatrists are the experts dedicated to helping people with foot pain.
There are some simple things you can do to take care of your feet for golf.
1. Cut Your Toenails
There’s nothing worse than an ingrown toenail, or sharp corner that irritates the toe next to it.
Cut your toenails straight across, and file the corners with a nail file
2. Wear Good Socks
Socks that have natural fibres that wick moisture away from your skin will help keep the skin fresh, and reduce the likelihood of blisters.
Most socks are only good for 20 washes, so replace them often.
3. Choose Good Golf Shoes
Choose shoes that have enough room for your toes, don’t allow your heels to slip out.
Make sure they have enough grip to allow you to help look for your partner’s ball (because with all of these tips you’re not the one losing the ball anymore!) – One slip and you could be out for weeks.
Shop for golf shoes at the at the end of a round. If they’re comfortable after a long day on the course, they’ll be your new favourites.
Don’t just get the next model up – have your feet fitted properly. Three out of four people have one foot larger than the other, so make sure you try both shoes on in store
4. Lift With Your Legs
Don’t strain your back lifting your clubs out of the car.
Use good posture, bend your knees and stay safe!
Is the Walk Ruining Your Golf?
The podiatrists at Posture Podiatry are mad about golf, and love helping golfers make the most of their game.
You can click here to make an appointment with one of our friendly team.
With podiatry treatment for golfers of all levels, you can:
- Hit the ball further
- Reduce your risk of injuries
- Have more energy at the end of the round
If you have foot and ankle pain, heel pain, or arthritis, there is hope.
Does foot pain stop you enjoying life?
Do you get aching pain after resting, or sharp pain in your feet when walking on them?
Have you had to give up what you enjoy because of pain?
At Posture Podiatry we have seen thousands of people who are frustrated because foot and ankle pain is holding them back from life.
Do you have any of the following conditions?
- Heel Pain / Plantar Fasciitis
- Sharp pain in your forefoot (Neuroma/Metatarsalgia)
- Hammer Toes
- Aching arches
If you are suffering from any of these problems you need to know that there is help available.
Pain medication could be making things worse
Pain is the warning sign telling you to stop.
Some pain medication lets you keep going, but pills don’t fix the real problem.
In fact, if you keep taking pills you could be more likely to do things that cause more damage.
Foot and Ankle pain is not just “Old Age”
If that was true, then every part of your body would be painful… because everything in your body is the same age!
Pain is normal, but pain that doesn’t go away is not normal.
Finding the problem and fixing it has to be the top priority.Pain is the warning sign telling you to take a break. Click To Tweet
You don’t have to wear ugly shoes or bulky insoles to fix foot pain.
You must find the true cause of your pain to be able to treat it effectively.
The good news is there is a solution.
Your body has a remarkable ability to heal itself; it sometimes just needs a little help.
Here are 4 things you can do for yourself.
- Massage: You can condition your muscles by massaging the painful area
- Simply rub the area, kneading the tight muscles.
- Roll your foot over a tennis ball or golf ball
- Remember that your pain may be referred from other areas, so massage all over
- Mobilise: You need to mobilise tight joints to promote better movement.
- Write the ABC’s in the air with your toes, moving only your feet and ankles
- Gently move tight joints through their full range
- Stretch: Increase your range of movement
- Calf stretches or Plantar fascia stretches can help release tension as well
- Strengthen: Improve your ability to cope with demands of daily life
- Simply walking on soft sand, or picking up a towel with your toes can help to build strength in your feet
Here’s how we can help:
Posture Podiatry is a podiatry clinic located in Kent Town, just outside of the city of Adelaide, South Australia.
Our podiatrists use a 3-Step system for uncovering the true cause of pain, without drugs or surgery.
How many people feel they could perform better, achieve their goals and enjoy life without pain holding them back?
- We take a complete history, and take the time to really listen to your concerns.
- Our Podiatrists complete a full assessment, and explain the situation so you have a complete understanding.
- You are treated as a real person, and we tailor a plan for you.
Posture Podiatry is an award-winning, Accredited clinic with convenient parking, experienced podiatrists and on-time appointments.
Preventing Falls, Improving Balance
Good shoes can give you the grounding you need to help with balance and also help prevent a fall.
Every year, more than 1 in 3 older people will have a fall, and the likelihood of a severe injury increases with age.
Falls can happen to everyone, but one of the easiest and most effective ways to prevent a fall is to change the type of shoes you wear.Seniors are often not wearing the right shoes which can cause problems with balance. Click To Tweet
Your feet are like reference points on a map, and without good mobility, strength and grounding you may find yourself heading in the wrong direction.
Good shoes can help keep older people grounded.
What to look for in a good shoe:
Active seniors need to choose the right shoe for the job. They should be lightweight, secure on the feet, and comfortable.
If you’re of mature age, here are some questions you can ask yourself to check if shoes are right for you:
- Do the shoes fit well? Your shoes should be secure around your heels, and have space at the end of your toes
- Are they enclosed and comfortable? Purchase shoes when your feet are feeling their worst – late in the afternoon. Make sure they’re enclosed and comfortable.
- Do they bend at the ball of the foot? They need to be flexible at the ball of your foot, but rigid under your arch
- Do the shoes have a flat sole? Heel blocks, hard edges and high heels increase your risk of falling
- Do the shoes have a bit of bounce? The sole should be low and soft, giving you good feel for the ground
You should avoid shoes that are heavy, rigid, or hard. Shoes shouldn’t have a slippery sole, and shouldn’t be able to be kicked off without untying laces or straps.
You should also avoid shoes with leather soles, or shoes with high heels.
Good shoes don’t have to be boring.
You can find good shoes that look good as well.
Podiatrists are dedicated to helping people choose the right shoes, and will often work with shoe companies and specialist shoe stores to make sure they’re happy.
Are your shoes safe?
If you’re unsure if your shoes are safe, speak with your podiatrist.
The podiatrists at Posture Podiatry can assess your balance, your current footwear, and help connect you with specialist shoe stores to make sure you choose the right shoes for you.
Treat Your Feet with a DIY Foot Bath
There’s nothing like a foot bath at home to pamper your feet. It’s not difficult or expensive to do either.
In this post, you’ll learn how to create a relaxing and yummy foot bath for your feet from the comfort of your own home.
Just mix all the ingredients below and you’re relaxing mineral salt foot bath with essential oils will be ready for you!
Here’s what you need
- A large bowl or plastic tub – something that’s just right for you to place your feet inside without feeling squashed.
- Warm water – Not too hot, not too cold, but just right.
- Epsom Salts – Adding 1 Tbs Epsom salts to your foot bath can benefit your feet greatly. It can soothe dry skin, relieve aching feet, and help to remove foot odour.
- Bicarb soda – 1 tsp Bicarb soda helps exfoliate the skin, has antibacterial properties and also removes foot odour.
- Marbles – A few marbles in the base of the bowl give you something to gently roll your feet over for a luxurious massaging touch.
- Pure Essential oil – Just a couple of drops of lemon myrtle oil can add to the experience, as well as the health benefits.
The scent of the oil, the soothing mineral salts, the exfoliating baking soda, and the gentle massage from the marbles all work together to soothe your senses and relax your nerves.
Easy Foot Bath Recipe
So, you’ve got the ingredients, now here’s the recipe for an easy do-it-yourself foot bath at home:
In a large bowl, add:
- 1Tbs Epsom salts
- 1tsp Bicarb Soda
- 3 drops of pure Lemon Myrtle Essential Oil.
- Then add marbles and fill with warm water.
Relax and enjoy!The ideal DIY footbath - Essential oil, mineral salts, exfoliating baking soda, and gentle massage from marbles Click To Tweet
And if you want to see what it looks like in real life, check out this video below:
Will you be trying out this easy DIY footbath? We’d love to hear your experience!