Festival season is here, and while you're getting ready to enjoy the music and atmosphere, don't forget about your feet! In my practice it’s very common for patients to come see me after fun festival weekends with: broken and bruised toenails, foot pain, leg pain and lower back pain. Long days of standing, walking, and dancing can take a toll. Keeping your feet happy and healthy isn’t as hard as you may think, but it does take planning. Also key things like dehydration can play a huge role in muscle fatigue after show weekends, so we will review tips to keep you on your feet and feeling your best the whole weekend!
- Choosing the Right Footwear:
- Support is Key:
- Avoid flat, unsupportive shoes like flip-flops. They offer little protection and can lead to worsening contractures of the digits like hammertoes and bunions, heel pain, and knee, hip, and lower back issues.
- If you want to wear a sandal, please check out ones that are supportive and firm with a back strap. Dr. Arya can curate a shoe list for you with great recommendations in the office for sandals. Here’s the link to one of our favorite shoe lines, Dansko sandals.
- Trainers or walking shoes are your best bet though we know, Moon boots are popular for our EDM fans! Make sure the toebox in the shoes is wide enough and the shoe is long enough for your foot so you don’t break a toenail while dancing.
- If you anticipate wet conditions, well-fitting shoes with traction are essential. Try a pair of trail running shoes like the Nike Pegasus trail shoe or the Dansko Paisley for inspo!
- Break in your shoes by wearing them into the house a few weeks before the festival to prevent blisters.
- Weather Considerations:
- Pack for all conditions. Bring waterproof options and breathable shoes.
- Avoid canvas shoes in wet conditions.
- Avoid New Shoes:
- Do not wear brand new shoes to a festival.
- Protecting Against Blisters and Infections:
- Moisture Management:
- Wear moisture-wicking socks.
- Change socks regularly, especially if they get damp.
- Carry foot powder to absorb sweat.
- Blister Prevention:
- Use blister plasters or tape on areas prone to rubbing.
- If a blister forms, avoid puncturing it if possible. Cover it with a protective bandage.
- Hygiene:
- Avoid walking barefoot, especially in public areas like restrooms.
- Carry antiseptic wipes or gel for minor cuts and scrapes.
- Bring flip flops for use in communal showers.
- Nail Care:
- Trimmed Nails:
- Keep toenails trimmed short and straight across to prevent ingrown toenails and broken toenails. This is especially important when wearing closed shoes for long periods!
- Posture and Foot Fatigue:
It's very smart to think about our posture when preparing for and recovering from a music festival. Those events can really put a strain on your body. Keeping your core engaged, shoulders back and down and feet firmly planted with your toes relaxed is a start! Here's a breakdown of helpful posture exercises:
Before the Festival: Movement for Preparation is Key
The goal here is to warm up your muscles and improve your flexibility, so you're more resilient during the festival.
- Dynamic Stretches:
- These involve movement, which is great for warming up.
- Arm circles: Forward and backward, to loosen up your shoulders.
- Torso twists: To improve spinal mobility.
- Leg swings: Forward and sideways, to loosen up your hips.
- Posture-Focused Exercises:
- Wall angels: Stand with your back against a wall, arms at your sides. Slowly slide your arms up the wall, keeping your back and arms in contact with the wall. This helps open up your chest and improve posture.
- Plank: This strengthens your core, which is essential for good posture. Hold for 30 seconds, and repeat.
After the Festival: Recovery and Relief
After hours of standing, dancing, and likely some less-than-ideal sleeping positions, your body will need some TLC.
- Static Stretches:
- These involve holding a stretch, which is great for releasing tension.
- Neck stretches: Gently tilt your head from side to side, and forward and backward.
- Shoulder stretches: Reach one arm across your body, and gently pull it closer with your other arm.
- Hamstring stretches: These are crucial after long periods of standing.
- Hip flexor stretches: These muscles often get tight from prolonged standing and walking.
- Posture-Restoring Exercises:
- Child's pose: This yoga pose is excellent for releasing tension in your back and shoulders.
- Cat-cow stretch: This gentle yoga flow improves spinal flexibility.
- Pigeon pose: This will help to release hip tightness.
- Staying Hydrated: PACK YOUR ELECTROLYTES!!
Between the heat and potential alcohol/caffeine use at festivals, it’s very common to get dehydrated. Did you know that proper hydration is the secret to unlocking your festival flexibility?! Don't let cramps cramp your style!
Prioritizing hydration and electrolyte balance is crucial during physically demanding events like music festivals, as they directly contribute to muscle pliability, flexibility, and overall well-being. Muscles, being largely composed of water, are susceptible to cramps, fatigue, and decreased performance when dehydrated. Additionally, electrolytes like sodium, potassium, and magnesium play a vital role in muscle contractions and nerve impulses, and imbalances can disrupt these processes. Well-hydrated muscles are more pliable, supple, and resilient, enhancing flexibility and reducing the risk of strains and injuries; electrolytes further contribute to flexibility by maintaining proper fluid balance within muscle cells. Given that festivals often involve prolonged standing, dancing, and other physical activities, adequate hydration and electrolyte intake are essential for preventing muscle fatigue and strain, ultimately allowing individuals to fully enjoy the event without unnecessary discomfort.
By following these tips, you can ensure your feet stay comfortable and healthy throughout the festival season! For expert care to keep you dancing all year long, schedule your appointment with Arya Foot & Ankle today! We offer convenient in-house X-ray and ultrasound services, and we're open during lunch hours, on Saturdays, and most weekdays to accommodate your busy schedule.
Author
Dr. Shylaja Arya
Dr. Arya is the owner of Arya Foot & Ankle, a podiatry practice that serves the greater Phoenix area with same day, Saturday, and lunch time appointments. She is a level 500 yoga instructor, tennis player, dog mom and shoe lover!
