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Several Tips to G­et a Leg Up From the American Podiatric Medical Association­

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The average person walks between 8,000-10,000 steps a day—but that number dramatically increases during the holiday season. As expert and rookie travelers alike continue making their holiday travel plans, it’s easy to forget that the feet often bear the brunt of aches and pains while on the road.

From inappropriate footwear choices to inadequate foot and leg circulation from prolonged sitting, the journey from point A to point B can often leave travelers with sore soles. However, The American Podiatric Medical Association (APMA) reminds travelers that there are steps that can easily be taken to soothe tired foot muscles and joints.

“Visiting with family and friends during the busy holiday season should not involve having to struggle with foot pain,” said Ronald D. Jensen, DPM, president of the APMA. “Being mindful of basic foot care, even when on the road, can go a long way toward maintaining high spirits and staying healthy during the holidays.”

­Whether traveling by plane, train or automobile, keep the following foot care tips and techniques in mind to minimize aches and pains in the legs and feet:

Never go barefoot through airport security
While current airport security requirements call for travelers to remove their shoes when proceeding through security checkpoints, always remember to wear socks. Going barefoot, especially in areas with high foot traffic, can leave feet vulnerable to dirt and bacteria.

Be mindful of footwear choices
While you may be ­tempted to don the hottest footwear styles of the season while on the go, ditch the 3-inch high heels and snug dress shoes in favor of a comfortable, supportive athletic shoe. This allows for your feet to breathe and receive ample cushioning, helping to prevent ingrown and bruised toenails. Additionally, avoid wearing socks that constrict above the ankle area.

Walk around
For every 45 minutes you spend sitting down while traveling, make time to stand and walk around for five minutes. Sitting for long periods of times restricts blood flow to the legs and feet, which can lead to swelling and, in extreme cases, blood clots of the legs.

Exercise your feet
While sitting, roll your ankles and point toes up and down to encourage blood flow. If your feet begin to swell, unlace your shoes.

Pack a foot care emergency kit
Be prepared: in case of a minor foot problem, pack adhesive bandages, foot powder, antibiotic cream, tweezers, and nail clippers in your toiletry bag.

For more foot health information, visit ­www.apma.org.

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