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Are your feet in good shape?

Even though most of us stand on our feet several hours every day, we do not much worry about them until our feet start bothering us. The strain and wear of normal daily activities can cause many kinds of problems and pains in our lower limbs and ankles, ranging from hallux valgus and heel problems to shin splints. Having healthy feet and ankles is crucial for our overall well-being, fitness and mobility.

The following self evaluation form will give you an idea about the shape of your feet and ankles.

1. How many hours do you stand on your feet every day?
Less than two hours
2–4 hours
5–7 hours
8 hours or more

2. How old are you?
Less than 40 years
40-59 years
60 or over

3. How would you describe you weight?
Normal or less than 10 kilograms overweight
10–20 kgs overweight
More than 20 kgs overweight

4. Has a foot or ankle problem ever kept you from participating in/doing:
a) Leisure activities/sports
Yes
No

b) Your job
Yes
No

5. Have you ever needed medical treatment because of your ankles or feet?
Yes
No

6. Do you frequently use heels higher than 5 centimeters?
Yes
No

7. Which kinds of sports do you take part in/are you planning to take part in?
Walking
Outdoor sports e.g. football, golf
Winter sports e.g. skiing, skating
Indoor sports e.g. tennis, basketball
Aerobics/fitness
Running
No sports (if you choose this option go to question 11)

8. Do you use proper footwear when doing sports or other similar activities?
Yes
No

9. Do you feel pain in your feet or ankles while walking or moving?
Seldom
Sometimes
Often
Never

10.
a) Do you use footwear older than one year or footwear that someone has given to you when you exercise?
Yes
No

b) Do you stretch before and after doing sports?
Yes
No

11.
a) Do you have diabetes?
Yes
No

b) Have you felt numbness or radiating pain in your lower extremities?
Yes
No

c) Does anyone in your family have diabetes?
Yes
No

12.
a) Have you sprained your ankle several times (once or more during one year) or are your ankles weak?
Yes
No

b) Are you flat-footed or is the arch of your feet high?
Yes
No

c) Have you felt pain in your heel tendon or heel or have you had shin splints?
Yes
No

d) Have you had hardening of the skin, blisters, corns or hammer toes?
Yes
No

e) Have you suffered from osteoarthritis or joint pain?
Yes
No

f) Do you have poor blood circulation or have you had cramps in your lower extremities?
Yes
No

Your score:

0–20 points: Congratulations! Your feet and ankles are in excellent shape, and you can maintain your active lifestyle and keep exercising. With proper treatment and care your feet and ankles should stay healthy. However, it might be worthwhile to make an appointment with a specialist in order to ensure that your feet and ankles stay healthy, especially in case you had points from questions 4, 5, 9, 11 or 12.

21–40 points: Attention! There are signs of strain in your feet and ankles. You are, therefore, part of the group of people who have a small risk of developing foot or ankle problems. You may continue your normal activities, but you should consider making an appointment with a physiotherapist specialized in podiatrics. If you take part or are planning to take part in a stressful exercise, it could be wise to first have your feet and ankles examined by a specialist. In addition, if you got points from questions 4, 5, 9, 11 or 12, you should contact a specialist.

41 points or more: Warning! Make an appointment with a specialist, because you are at a great risk of developing foot or ankle problems. If you exercise, you should pay special attention to your feet. If you are planning to start exercising, it is recommendable to first contact a specialist.

Having evaluated the condition of your feet and ankles you now have information that will help you keep your feet in good shape for the rest of your life.

Attention!

If you got good results from this questionnaire, it does not substitute a medical examination by a specialist. In addition, if you are over 40 years old and you have problems with your
- heart
- blood circulation
- respiration
- blood pressure
- pulse 
- cholesterol
or you suffer from some disease or injury, you should contact your physician before starting to exercise.

You can get further information from Askelklinikat.