**Phoenix Feet: No Sidewalks Crashing Senior Steps?**
By Franklin Everett ShawThe Arizona sun, while beautiful, can be brutal, especially on our feet. For seniors in Phoenix and Scottsdale, navigating the desert landscape presents unique challenges to both balance and foot health. Uneven sidewalks, scorching pavement, and the dry desert air can all contribute to falls and foot problems. But with the right knowledge and precautions, Arizona seniors can confidently stride forward, maintaining their independence and well-being.
Let’s dive into practical strategies for staying steady and keeping your feet happy in the Valley of the Sun.
Footwear: Your Foundation for Stability
Choosing the right footwear is paramount for preventing falls, especially on uneven surfaces. Forget flimsy sandals or worn-out shoes. We need support, cushioning, and grip.
Supportive Shoes are Key: Look for shoes with good arch support and a firm heel counter. This helps stabilize your foot and ankle, reducing the risk of ankle rolls and falls. Brands like Hoka, known for their cushioning and stability, or Brooks, with their wide range of support options, are worth exploring. Consider visiting a specialty running shoe store in Phoenix, like Road Runner Sports, for a professional fitting. They can analyze your gait and recommend shoes that match your specific needs.
Non-Slip Soles are Essential: Arizona sidewalks can become incredibly slippery, especially after dust storms or light rain. Opt for shoes with rubber outsoles that have a deep tread pattern. Avoid smooth leather soles, which offer little traction. Test the grip of the shoe on a smooth surface before purchasing.
Proper Fit Matters: Shoes that are too loose or too tight can increase your risk of falling. Get your feet measured regularly, as foot size can change with age. Ensure there’s about a thumb’s width of space between your longest toe and the end of the shoe.
Closed-Toe Shoes are Preferable: While sandals might seem appealing in the heat, they offer minimal protection and support. Closed-toe shoes protect your feet from scrapes, bumps, and the scorching pavement. If you must wear sandals, choose those with a back strap and good arch support, like those from Vionic.
Balance Exercises: Staying Steady in the Desert
Maintaining good balance is crucial for preventing falls. Simple exercises, performed regularly, can significantly improve your stability.
The Tandem Stance: Stand with one foot directly in front of the other, heel to toe, like you’re walking on a tightrope. Hold for 30 seconds, then switch feet. This exercise challenges your balance and strengthens the muscles in your ankles and legs. If needed, hold onto a chair or wall for support.
Single-Leg Stance: Stand on one leg for as long as you can maintain your balance, up to 30 seconds. Repeat on the other leg. This exercise improves your balance and strengthens your core muscles. Again, use a chair or wall for support if needed.
Heel Raises: Stand with your feet flat on the floor. Slowly rise up onto your toes, then lower back down. Repeat 10-15 times. This exercise strengthens your calf muscles, which are important for balance.
Toe Raises: Stand with your feet flat on the floor. Slowly lift your toes off the floor, keeping your heels on the ground. Repeat 10-15 times. This exercise strengthens the muscles in your shins, which also contribute to balance.
Tai Chi for Balance: Consider joining a Tai Chi class specifically designed for seniors. Tai Chi is a gentle form of exercise that improves balance, coordination, and flexibility. Many community centers in Phoenix and Scottsdale offer Tai Chi classes. Check with the Scottsdale Senior Services or the Phoenix Parks and Recreation Department for local options.
Navigating Uneven Sidewalks: A Phoenix and Scottsdale Challenge
Arizona’s rapid growth and intense heat can wreak havoc on sidewalks, creating uneven surfaces and tripping hazards. Knowing how to navigate these challenges is essential.
Pay Attention to Your Surroundings: Be mindful of your surroundings and scan the sidewalk ahead for cracks, bumps, and uneven surfaces. Avoid distractions like cell phones while walking.
Use Assistive Devices: If you have difficulty with balance, consider using a cane or walker. These devices can provide extra support and stability. Ensure your cane or walker is properly fitted to your height.
Report Hazardous Conditions: If you encounter a dangerous sidewalk condition, report it to the city. In Phoenix, you can report sidewalk issues through the city’s website or by calling the City Services Department. In Scottsdale, you can report issues through the city’s website or by calling the Customer Service Department. Document the location with photos if possible.
Plan Your Route: Before heading out, consider the route you’ll be taking. Are there known areas with particularly bad sidewalks? Can you choose an alternative route with smoother surfaces?
Foot Health in the Desert Heat: Prevention is Key
The Arizona heat can exacerbate foot problems, leading to dry skin, cracked heels, and increased risk of infection.
Moisturize Regularly: Apply a thick moisturizer to your feet every day, especially after showering. Look for moisturizers containing urea or lactic acid, which help to hydrate and soften dry skin.
Wear Breathable Socks: Choose socks made from breathable materials like cotton or wool. Avoid synthetic socks, which can trap moisture and increase the risk of fungal infections.
Stay Hydrated: Drinking plenty of water helps to keep your skin hydrated from the inside out. Aim for at least eight glasses of water per day.
Inspect Your Feet Regularly: Check your feet daily for any signs of problems, such as cuts, blisters, or redness. If you notice anything unusual, consult a podiatrist.
Consider Orthotics: If you have flat feet or other foot problems, consider wearing orthotics. Orthotics can provide support and cushioning, reducing pain and preventing further problems. Consult a podiatrist to determine if orthotics are right for you.
Resources for Arizona Seniors:
Area Agency on Aging, Region One (Phoenix): Provides information and resources for seniors in Maricopa County, including fall prevention programs and support services.
Scottsdale Senior Services: Offers a variety of programs and services for seniors in Scottsdale, including exercise classes, health screenings, and transportation assistance.
Arizona Falls Prevention Coalition: A statewide organization dedicated to reducing falls among older adults. They offer resources and information for seniors, caregivers, and healthcare professionals.
Local Podiatrists: Regular check-ups with a podiatrist are essential for maintaining foot health. They can diagnose and treat foot problems, as well as provide advice on footwear and foot care.
By taking these precautions and staying proactive about your foot health and balance, you can confidently navigate the unique challenges of the Arizona desert and enjoy an active, independent lifestyle. Don’t let uneven sidewalks or the desert heat hold you back. Embrace the beauty of Arizona with steady feet and a confident stride.