Fitness Q&A: Agony of Da Feet

Q. A year ago I sprained my ankle badly, and since then I've worn high-cut fitness shoes. But a shoe salesman recently told me that high-tops don't actually prevent ankle sprains and the benefit is only psychological. Is this true?

A. "Generally a high-top shoe does give the ankle some support," says Christopher Hubbard, M.D., a foot and ankle surgeon at Beth Israel Medical Center in New York City. However, if you're prone to ankle sprains, high-tops ultimately won't make much of a difference, Hubbard says. "If you keep turning your ankle, it's because your ankle muscles aren't strong enough."

Hubbard recommends getting evaluated by an orthopedist or physical therapist and practicing a regimen of exercises to strengthen your ankle and improve your balance.

One helpful strengthening exercise is to wrap a rubber exercise band around the ball of your foot, point your toes down and then press outward against the band. "This strengthens the muscles that are the major stabilizers of the ankle," Hubbard says. To improve your balance, close your eyes and try to stand on one foot for 15 seconds. A physical therapist can teach you more difficult exercises that involve balancing on an unstable surface.

Q. Every time I purchase new running shoes, I develop blisters on my feet until I've worn the shoes for several weeks. Is there anything that I can do to prevent this?

A. Chances are, you're buying shoes that are too wide. "When you have too much room, the foot slides around and blisters develop," says orthopedic surgeon Christopher Hubbard, M.D. When purchasing athletic shoes, Hubbard says, most people fail to consider the width of the shoe. "It's important to have a snug fit. Next time, have the salesperson measure your width as well as your length."