Autumn seems to begin the accident time of year. With marathon training and running on different terrains in full swing the injury bug begins to bite. We change from sandals to boots and to all weather gear. Less than perfect weather arrives with rain, wet leaves and more darkness. All of these factors cause more lower extremity (foot, ankle and leg) injuries during the fall months.

Planning ahead and being ready for the pitfalls of the seasonal changes can keep you above the injury fray. Start with knowing where you are going. By that I mean be familiar with the route you will take. I always tell my marathon trainees that being familiar with a given route will lessen the injury and the risks of getting lost. This advice is very useful for biking or hiking as well. Unfamiliar terrain will lead to sprain, strains or fractures when you come upon the unexpected obstacle. When you know your path you can wear the appropriate foot gear. All terrain shoes or boots become very useful in this season and into the winter. Planning for foul weather be it rain, snow or wind becomes a factor with the seasonal change.

With the change in type of shoes, one needs to be aware of the need for different socks and for blister protection. Instead of dealing with summer's heat, we now need to prevent the ravages of warm-then-cool weather in the same day. Often layering your socks is the best solution. Start with a thin synthetic sock covered with a heavier type of cotton or blended sock. Lubricate the tips of your toes/toenails and any other commonly blistered areas of your feet (my favorite is petroleum jelly). Powdering your shoes can help to absorb moisture and decrease heat which causes blistering. If you get a blister, pop it with a sterile needle and drain any fluid. Keep the skin intact as it is an excellent biologic dressing. Apply antibiotic ointment and Band-Aid till the area ceases to be red and irritated.

The cooler weather also brings overuse injuries, since people attempt to do more during the few nice days. Pain is a useful sign that something is wrong, do not ignore it! Ignoring pain can lead to a worse injury. Seek medical attention to assess your problem and lessen the chance you will miss a lot of activity. If you fall or incur an injury use the old standby Rest, Ice, Compression and Elevation.

Many types of foot and ankle problems can and do occur at this time of year but there is not enough space to address them all at this time. Suffice it to say that planning for the weather changes, knowing your route and wearing the proper shoes and gear can go a long way in preventing the FALL.

Dr. Ravick is past president of the DC Podiatric Medical Association, a spokesperson for the American Podiatric Medical Association, in private practice at Capital Podiatry Associates since 1980 and often quoted in national and local media.

Founded in 1912, the American Podiatric Medical Association is the nation’s leading professional society for foot and ankle specialists, with membership of over 10,000 doctors of podiatric medicine. For more information on athletic footwear you can visit the APMA website or call 1-800-FOOTCARE to request a free brochure.