trip to flip legs

Foot Drop Symptoms, Steppage Gait & Other Warning Signs

By: Grant Cooper, MD, Physiatrist

The symptoms of foot drop may occur gradually or appear suddenly, making it difficult to stand, walk, or lift the affected foot. The walking pattern or gait of the person typically changes to compensate for the weakness in the foot muscles.

The symptoms of foot drop vary depending on the type and severity of the underlying condition. A few symptoms and warning signs of foot drop are discussed below.

In This Article:

What Is Foot Drop?
Common Causes of Foot Drop
Diagnosing Causes of Foot Drop
Foot Drop Treatments

Causes of Foot Drop Video

Symptoms and Signs of Foot Drop

Illustration showing both the feet and calf highlighted in pink.

Foot drop symptoms include loss of sensation in the lower leg and foot.

Foot drop causes an abnormal decrease in the extent to which the foot can be lifted off the ground during the swing phase of normal walking. 1 Bouche P. Compression and entrapment neuropathies. In: Handbook of Clinical Neurology. Elsevier; 2013:311-366. doi:10.1016/b978-0-444-52902-2.00019-9 The swing phase refers to the part of a walk cycle where the front part of the foot lifts off before the heel presses down for the next step.

A few symptoms and signs of foot drop include:

Inability to hold footwear. A feeling of loosening of the footwear may cause discomfort and dragging of the affected foot while walking. 2 Sahu R, Garg RK, Malhotra HS, Lalla R. Spastic foot-drop as an isolated manifestation of neurocysticercosis. BMJ Case Rep. 2012;2012:bcr2012006795. Published 2012 Sep 24. doi:10.1136/bcr-2012-006795
Tripping. Weakness in the muscles of the foot and toes may result in frequent tripping. 2 Sahu R, Garg RK, Malhotra HS, Lalla R. Spastic foot-drop as an isolated manifestation of neurocysticercosis. BMJ Case Rep. 2012;2012:bcr2012006795. Published 2012 Sep 24. doi:10.1136/bcr-2012-006795 , 3 Nath RK, Somasundaram C. Gait Improvements After Peroneal or Tibial Nerve Transfer in Patients with Foot Drop: A Retrospective Study. Eplasty. 2017;17:e31. Published 2017 Sep 29.
Falls. It is common to lose balance, stumble, and fall with a foot drop. Falls occur due to the inability to properly lift the front part of the foot and toes while walking. 4 Larson RD, Cantrell GS, Farrell JW, Lantis DJ, Pribble BA. Assessment, Consequence, and Clinical Implication of Asymmetry. In: Nutrition and Lifestyle in Neurological Autoimmune Diseases. Elsevier; 2017:127-134. doi:10.1016/b978-0-12-805298-3.00013-x
High steppage gait. This type of walking pattern is characterized by raising the thigh up in an exaggerated fashion, such as in climbing stairs. A high steppage gait is attempted to prevent the toes from abnormally hitting or scraping the floor while walking. 1 Bouche P. Compression and entrapment neuropathies. In: Handbook of Clinical Neurology. Elsevier; 2013:311-366. doi:10.1016/b978-0-444-52902-2.00019-9 , 5 Chaitow L, DeLany J. Gait analysis. In: Clinical Application of Neuromuscular Techniques, Volume 2. Elsevier; 2011:61-84. doi:10.1016/b978-0-443-06815-7.00003-6
Circumduction gait. Sometimes, in order to avoid falls or tripping, a circumduction walking pattern, where the leg remains straight and swings to the side in a semicircle to move forward may be attempted. 6 Foot Drop. American Stroke Association. https://www.strokeassociation.org/en/about-stroke/effects-of-stroke/physical-effects-of-stroke/physical-impact/foot-drop. Published Dec 4, 2018. Accessed July 22, 2019.
Limp foot. The affected foot may flop away from the body. It may also be difficult to climb stairs.

See Leg Pain and Numbness: What Might These Symptoms Mean?

Often unilateral. Foot drop typically affects one foot, especially when caused by a pinched nerve in the lower back or leg. 7 Liu K, Zhu W, Shi J, et al. Foot drop caused by lumbar degenerative disease: clinical features, prognostic factors of surgical outcome and clinical stage. PLoS One. 2013;8(11):e80375. Published 2013 Nov 5. doi:10.1371/journal.pone.0080375
Decrease in muscle mass. Weakening of the muscles may cause the muscle mass to reduce, especially when foot drop is caused by certain autoimmune conditions, such as multiple sclerosis. 4 Larson RD, Cantrell GS, Farrell JW, Lantis DJ, Pribble BA. Assessment, Consequence, and Clinical Implication of Asymmetry. In: Nutrition and Lifestyle in Neurological Autoimmune Diseases. Elsevier; 2017:127-134. doi:10.1016/b978-0-12-805298-3.00013-x
Romberg’s sign. There may be loss of balance while standing without support and with the eyes closed. 5 Chaitow L, DeLany J. Gait analysis. In: Clinical Application of Neuromuscular Techniques, Volume 2. Elsevier; 2011:61-84. doi:10.1016/b978-0-443-06815-7.00003-6

The symptoms of foot drop may be constant or intermittent with periods of normal foot strength in between.

Foot Drop Symptoms Based on Specific Nerve Compression

Illustration of a skeleton with one leg highlighted in pink.

The level of spinal nerve root compression determines the severity of foot drop.

Foot drop may cause weakness with numbness and/or pain in specific areas of the foot and leg based on the underlying compressed nerve. A few common examples are 8 Daniels SP, Feinberg JH, Carrino JA, Behzadi AH, Sneag DB. MRI of Foot Drop: How We Do It. Radiology. 2018;289(1):9-24. doi:10.1148/radiol.2018172634 :

Weakness in moving the foot upward or downward at the ankle joint, turning the foot to the outer and/or inner side at the ankle, moving the leg away from the body at the hip, and moving the thigh inward from the hip joint
Pain in the lower back that radiates to the leg

See All about L5-S1 (Lumbosacral Joint)

Weakness in lifting the ankle joint upward and while turning the foot to the outer side of the ankle
Numbness in the front and side of the lower leg and top of the foot
Weakness in moving the ankle joint upward or downward, turning the foot to the outer and/or inner side at the ankle, and while bending the knee
Pain and/or numbness in the back of the thigh, side of the leg, and upper part of the foot

See What You Need to Know About Sciatica

Weakness in lifting the ankle joint upward
Numbness in the skin over the web between the first and second toes.

Weakness in most cases is felt more while attempting to lift the foot upward.

Foot drop must be evaluated by a physician to accurately diagnose and treat the underlying cause. Treatment usually helps reduce or resolve the symptoms of foot drop, improving leg function.

1 Bouche P. Compression and entrapment neuropathies. In: Handbook of Clinical Neurology. Elsevier; 2013:311-366. doi:10.1016/b978-0-444-52902-2.00019-9
2 Sahu R, Garg RK, Malhotra HS, Lalla R. Spastic foot-drop as an isolated manifestation of neurocysticercosis. BMJ Case Rep. 2012;2012:bcr2012006795. Published 2012 Sep 24. doi:10.1136/bcr-2012-006795
3 Nath RK, Somasundaram C. Gait Improvements After Peroneal or Tibial Nerve Transfer in Patients with Foot Drop: A Retrospective Study. Eplasty. 2017;17:e31. Published 2017 Sep 29.
4 Larson RD, Cantrell GS, Farrell JW, Lantis DJ, Pribble BA. Assessment, Consequence, and Clinical Implication of Asymmetry. In: Nutrition and Lifestyle in Neurological Autoimmune Diseases. Elsevier; 2017:127-134. doi:10.1016/b978-0-12-805298-3.00013-x
5 Chaitow L, DeLany J. Gait analysis. In: Clinical Application of Neuromuscular Techniques, Volume 2. Elsevier; 2011:61-84. doi:10.1016/b978-0-443-06815-7.00003-6
6 Foot Drop. American Stroke Association. https://www.strokeassociation.org/en/about-stroke/effects-of-stroke/physical-effects-of-stroke/physical-impact/foot-drop. Published Dec 4, 2018. Accessed July 22, 2019.
7 Liu K, Zhu W, Shi J, et al. Foot drop caused by lumbar degenerative disease: clinical features, prognostic factors of surgical outcome and clinical stage. PLoS One. 2013;8(11):e80375. Published 2013 Nov 5. doi:10.1371/journal.pone.0080375
8 Daniels SP, Feinberg JH, Carrino JA, Behzadi AH, Sneag DB. MRI of Foot Drop: How We Do It. Radiology. 2018;289(1):9-24. doi:10.1148/radiol.2018172634

Dr. Grant Cooper is a physiatrist with several years of clinical experience, specializing in the non-surgical treatment of spine, joint, and muscle pain. He is the Co-Founder and Co-Director of Princeton Spine and Joint Center and the Co-Director of the Interventional Spine Program.

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When you should and shouldn’t wear flip-flops

When a foot or ankle injury occurs, it can be difficult to get around, let alone perform your daily activities. Our Ultimate Guide to Foot and Ankle Injuries will help you understand the causes of foot and ankle pain, injury prevention, how to treat an injury at home and when to seek care from a doctor.

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Foot and Ankle | Health Tips

THIS POST IS PART OF THE ULTIMATE GUIDE TO FOOT AND ANKLE INJURIES

OrthoIndy foot specialist, Dr. Michael Shea, explains the do’s and don’ts of flip-flops. Jimmy Buffett said it best, “I blew out my flip-flop, stepped on a pop-top, cut my heel, had to cruise on back home.”

Is it bad to wear flip flops?

Flip-flops have been labeled as the ‘Devil in Prada.’ However, flip-flops are actually a reasonable shoe-wear option when used sensibly. The knock on flip-flops has always been their lack of support, protection, cushioning and lack of functionality. The upside of flip-flops is that they are easy to wear.

There are several mechanical abnormalities that are caused by flip-flops. While wearing flip-flops, most people tend to increase toe-curling because it helps hold the shoe on. Short term, this may cause tendinitis; long term this could lead to a hammertoe deformity. This increased toe-curling also causes subtle turning in of the foot, which may cause plantar fascia tightness, ultimately leading to plantar fasciitis.

Flip-flops also cause a shorter stride in walking, leading to possible tightness of the Achilles, which may result in plantar fascia or Achilles tendinitis. Additionally, the absence of arch support could lead to plantar fasciitis, tendinitis or even stress fractures over long periods of time. Furthermore, the lack of significant cushioning may cause heel contusion and possible stress fracture.

While discussing the flip-flop conundrum I should also bring up two interconnected issues and the intimate relationship between them: the flip-flop structure and the foot structure.

Does wearing flip flops damage your feet?

Understanding your feet and what shoes to wear

Foot Structure

Eighty-five percent of people in our country have reasonably ‘normal’ feet; therefore, periodic flip-flop wearing is tolerable. The formula for flip-flop wearing is a function of the stress on your foot. This stress is composed of your foot structure and the activity you are engaging in. If you have a normal foot and your activity level is low, then flip-flop wearing is reasonable. A normal foot is defined as not having a significant high arch or flatfoot deformity with good motion of the ankle and hind foot joints. Low activity is generally associated with walking or standing on a level surface for a few hours at a time.

Walking in the mall for an hour with flip-flops on: good choice. Carrying your child up an uneven hill: bad choice.

There are over 2,000 ER visits per year for ‘shoe- related’ injuries. Flip-flop shoe wear gone wrong accounts for 25,000 visits a year or 12 percent of the total ‘shoe-related’ injuries.

Flip-flops should not be worn if you have any balance issues due to the risk of falling. Flip-flops should also not be worn during sporting events, especially any type of running, jumping or cutting due to their lack of support and protection. Try to avoid uneven ground due to the instability of the flip-flop on the foot. Do not wear flip-flops when driving, as they may come off and get caught in the brake or accelerator pedals. Do not wear flip-flops when doing yard work due to the risk of penetrating injuries from rocks, sticks, old pop tops and to prevent animal bites. Do not wear them when riding a motorcycle, around machinery or power tools (pretty obvious here).

Flip-flops are great at a pool or beach, as they protect from hot concrete and sand, but don’t forget the sunscreen. They are good for short distances, such as going to the store for a bottle of wine. Flip-flops are best on flat surfaces. Flip-flops are also great for public showers to avoid warts or fungus (just gross). Furthermore, flip-flops are good for showing off a recent pedicure or the sweet surgical skills of your orthopedic foot and ankle surgeon (me).

In conclusion, for a normal foot, flip-flops are a reasonable shoe wear option for sensible activity. And, as my mentor always said, “everything in moderation.”

Learn more about foot and ankle treatment at OrthoIndy.

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The Real Dangers of Flip-Flops

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Why Do Flip-Flops Cause Foot Problems?

Affect your posture, cause hazardous driving, cause shooting pains, damage your toes, expose your feet to viral, bacterial and fungal infections, form blisters, increase the risk of injuries, ruin your heels, slow you down, worsen your bunions, flip-flop injury statistics, best alternatives to flip-flops.

It’s the telltale sign that summer has arrived — when flip-flops become the go-to footwear on every pair of feet. While you cling to your favorite pair of open shoes for convenience and comfort, experts cringe at the idea of people wearing them daily. While flip-flops may not be a bad choice for an occasional trip to the beach or visit to the spa, they shouldn’t be your primary footwear.

OrthoBethesda specialists are here to show you the dangers of flip-flops. Yes, some may look stylish or feel casual on a hot summer day, but many people can suffer from foot pain. We will take you through common symptoms associated with flip-flops and provide a list of the best alternatives for your feet.

Flip-flops, also known as shoe thongs in some areas, don’t offer any arch support for your foot. Because the sole of flip-flops is thin rubber or another material, your foot is as flat as possible — which, for most people, is not ideal. You can suffer from arch and heel soreness, as well as foot pains and excessive pressure.

The footwear also doesn’t provide any protection for your feet and has no heel cushioning. Instead, a thin rubber material acts as the sole of the shoe. Because your heel often has less than one inch of protection from the ground, flip-flops don’t offer shock absorption. When you’re walking, your feet endure extreme amounts of force.

When you wear a shoe thong with no arch, ankle or heel support, protection or shock absorption, you can suffer from foot pain, sprained ankles or tendinitis. If you wear flip-flops for extended periods, you increase the risk of foot injuries, discomfort and other bodily sorenesses.

Several adverse effects of wearing flip-flops include blisters, foot fungus, balance issues, strained or overextended tendons, shooting pains, plantar fasciitis, foot swelling and more.

At best, moderation will help you avoid these discomforts. Wear flip-flops only when you find it most necessary. For example, wearing shoe thongs to the beach, pool, spa or public shower is often practical. However, they are not ideal for extensive walking or hiking activities. Try to avoid walking long distances, and wear them for shorter periods of movement like running errands.

Wearing flip-flops in the wrong environments can also lead to other and more temporary external pains. You can step on rocks, pebbles or even sharper objects that puncture through the rubber. If something pierces through the material, you can experience incredible pain or even penetration wounds. Stepping onto irregular objects with a thin piece of protection under your foot can cause almost as much pain as stepping on things barefoot.

You can also cut your heels walking down steps as you misjudge your gait, scraping your heel against concrete. Wearing flip-flops can increase the risk of glass cuts, stubbed or broken toes and torn nail beds. You even expose your feet to the possibility of heavy objects crushing your toes. Flip-flops are notorious for worsening your existing problems, too.

Shoe thong materials can include latex, which some people are allergic to. Some consist of BPA-laden plastic — a substance linked to several cancers. If your flip-flops have porous materials, they can even retain water and harbor fungal and viral bacteria.

If you’re wondering if flip-flops can cause nerve pain and other issues, the short answer is yes. We will discuss more in-depth solutions to help you understand the effects of flip-flops.

Problems and Symptoms That Arise From Flip-Flop Use

While flip-flops are all the craze once the warmer months roll around, people tend to rely on them more than necessary. If you stick to wearing this unsupportive and unprotected form of footwear only during specific occasions, you can limit the possible long-term effects. However, when you start slipping on the flip-flops as your daily attire, problems begin to arise.

Continuously wearing flip-flops can affect various parts of your body, such as your posture, toes, skin, heels and arches.

Choosing to dress in flat shoes can affect the way you walk and stand — and not in the best way. Flip-flops don’t bend the same way your feet do, therefore changing your body’s biomechanics — in other words, the function, structure and motion of your body.

Flip-flops can affect your physique beyond your feet by aggravating your joints and messing with your body’s proper alignment. The shoes can also increase knee, lower back and hip pain , causing you to position yourself in various postures to reduce the amount of agony. Without the proper arch and heel support, your hips, knees and back can suffer from alignment issues.

When you stand flat-footed, you can begin to feel pain during most physical activities.

On top of causing bodily pains and irritations, flip-flops can also result in other problems, like hazardous driving. The unstable footwear can impair a driver’s control over a vehicle. For example, the bottom of your flip-flops can get stuck, slide off your foot or lodge under your car’s pedals, increasing the risk of an accident.

Your flip-flops can even get stuck as you’re moving your foot from one pedal to the next. If you’re struggling to free your foot from the accelerator or brake, you may not be able to react as necessary. You also should not drive barefoot for hygienic reasons. Your car’s pedals are full of dirt, debris and other contaminants.

how flip flops cause shooting pains in your feet

Everyone needs the right amount of arch support — whether you have flat feet or a high arch — and flip-flops don’t provide any at all. Your joints have to work extra hard in flat footwear, which can lead to the overuse of your ligaments. You can begin to feel sharp pains up your body from heel strains, pinched back nerves and an aching Achilles tendon.

A common form of foot pain from wearing flip-flops is plantar fasciitis. This condition occurs when you experience irritation and shooting soreness in the connective tissues between your toes and heel. You can often feel discomfort on the bottom or inside of your heel.

Your foot’s plantar fascia tissue supports your natural arch and becomes taut when your foot bears weight. But if you place repetitive stress and excessive tension on the tissue, you can experience plantar fasciitis. Flip-flops require your feet and toes to work harder to keep the shoe on your foot, which can inflame the tissue.

A common effect of having plantar fasciitis is a heel spur, which can cause heel pain. A heel spur is a bony protrusion located at the underside of your heel bone. It forms because of strained foot ligaments and muscles, as well as stretching of the plantar fascia tissue.

Aside from plantar fasciitis, can flip-flops cause neuropathy? Yes, neuropathy can result from exposing your feet to infections and injuries. Because shoe thongs don’t offer any protection, your feet are more inclined to feeling numb and experiencing sharp burning or even stabbing sensations. Your feet can also swell when you wear flip-flops because of the lack of arch support, combined with the hot summer temperatures.

When you choose to wear flip-flops, your toes have to work differently compared to walking in supportive and form-fitting athletic shoes. If your toes undergo excessive bending to keep your flip-flops on, hammertoe can occur after an extended time. Hammertoe is when the knuckles on your toe permanently bend, causing you pain and stiffness that may require surgery. Hammertoe flip-flops are something you may want to avoid.

Open-toed footwear also increases the risk for stubbed toes, broken toes and torn nail beds. Your toes can suffer when you slip on a pair of flip-flops for every outing.

While flip-flops offer some level of protection at the pool or on the beach, they still put your feet at risk for bacterial, fungal and viral infections. Yes, the footwear may be a better choice than walking around public spaces in your bare feet, but you’re still predisposed to a range of nasties like Staphylococcus.

Staphylococcus is a type of bacterium that can irritate the skin on your feet. In the most severe cases, the infection can lead to amputation. You can increase your chances of intense symptoms if you walk around with open wounds on your feet — meaning anything from a cut on your toe to cosmetic exfoliation.

The level at which your body reacts to an infection also depends on your current state of health. If you are healthy, your immune system can protect you well. However, you can experience a more severe infection if you’re already sick.

Athlete’s foot is another condition you can get while wearing flip-flops regularly. It’s a contagious infection that you can pick up from showers and other public areas. You also can become exposed to a form of HPV that causes warts.

If you begin to feel pain on top of your foot after wearing flip-flops, it can mean the straps are rubbing against your skin. If you’re wearing the wrong size shoe thong, it can even go as far as bruising the top of your feet. The thin piece of rubber or fabric strap is the only material holding your foot onto the shoe. It can irritate the skin between your toes as well as on the surface of your foot by causing extreme tenderness and blistering.

If blisters form and pop when you’re not wearing protective shoes, you become vulnerable to bacteria, viruses and fungi. It’s also painful to experience blisters on the top and bottom of your feet.

Running and jumping in shoes that don’t support your feet can cause sprained ankles, ligament injuries and even fractures and stress fractures. Never run, hike or play sports in flip-flops to avoid severe injuries. In some cases, you may require surgery from a torn ligament or other mishaps. Flip-flops are only for wear on flat surfaces.

You also shouldn’t wear shoe thongs when performing yard work. You’ll increase the chances of tripping over something, and you don’t want to put yourself at risk when working with tools and heavy machinery. Think about the damages a lawnmower, weed whacker or shovel can do to your feet and toes.

Wearing open-toed shoes also makes you more prone to snake and insect bites. Animals can do some significant damage when you’re wearing open shoes and when you’re least expecting it. Select closed-toed sneakers or boots, as well as long pants, for the best protection when walking in your backyard, woods or open fields.

Imagine walking or running in a supportive pair of sneakers — you have protection for your feet, they aren’t sore and you can feel plenty of traction. Now imagine taking all that protection away, leaving yourself with a slim piece of rubber.

Your heels experience significantly more impact from the ground when you wear thongs. Flip-flops offer no shock-resistant properties, exposing your heel to an increased level of heel-strike impact.

Your foot hits the concrete with more force compared to what you feel with the support of a sneaker. Your heels and the balls of your feet may sense pain when walking or standing in open footwear for extended periods.

It may not come as a surprise, but flip-flops slow you down and make you clumsy. They cause you to take smaller steps compared to when you wear athletic shoes. Shoe thongs also make you take awkward steps as you try to keep the piece of rubber on your feet.

Flip-flops are trickier to walk in, meaning you have to be more cautious. They increase the risk of tripping and even the chances of falling.

If you want to keep any form of flat shoes on your feet, your toes have to over-grip. If you have bunions on your feet, this excessive gripping can aggravate your sores, causing more pain and discomfort than before.

Slipping on a pair of flops may have you hooked on the convenience factor, but don’t let that fool you for too long. They come with a significant range of symptoms that affect your feet and body, as well as problems that affect other areas of your life.

While the U.S. has very few statistics related to flip-flip footwear, the Journal of the American Podiatric Medical Association found that footwear affects your stride length. Wearing flip-flops causes you to take shorter strides compared to sneakers . They also found that flip-flops increase peak plantar pressures , putting your feet at risk for plantar fasciitis and other abnormalities.

The best alternative to wearing flip-flops is a sneaker that gives you all the support and comfort, whether you’re walking or running. But we understand full-coverage shoes and socks aren’t always ideal in the summer.

If you’re going to wear flip-flops on appropriate occasions, choose a set made of fabric or leather. Natural materials are often safer for your skin and cause less discomfort. The thicker material also gives you a slight boost in support.

If you like the open feeling of a flip-flop but demand more provisions, your best bet is to opt for a pair of sandals. They give you more support than their slimmer counterpart because they usually feature accessories like ankle and surface straps.

Orthotic sandals are also an option if you want the light and airy feel of flip-flops, but with the best possible support and a moldable footbed.

Other flip-flop alternatives include:

Espadrilles
Woven slip-ons

As you’re searching for a better footwear solution, find a pair that has all the following features:

Additional straps or full coverage
The correct amount of bend
Adequate support
The right size

Your alternative footwear should have better arch, heel and ankle support, along with stiff soles and some level of traction. You don’t want the soles of the better footwear option to bend in half. You also shouldn’t wear shoes with deteriorating soles.

Choose the right size sandal or shoe, so your feet don’t hang over the edge. You also don’t want your footwear to be too large because it can further your chances of tripping.

If you’re someone who wears flip-flops more often than most, you may feel an occasional sense of pain or discomfort. Often, you can subdue any short-term irritations through self-care. The first step is to start wearing more supportive and protective footwear.

You can also place ice on different areas of your feet or body that feel sore, especially after walking a full day in flip-flops. If needed, you can take anti-inflammatory medications to reduce swelling and soreness. If your pain is more localized in your foot region, you can concentrate on foot and heel stretching exercises.

For example, roll the bottom of your foot on a tennis ball to massage and stretch your tissues and ligaments. Even filling a water bottle with water and freezing it can help ease the discomfort. Moving your foot over a cold surface will help with swelling, while also stretching your muscles. People with plantar fasciitis most often use this technique, but it can support you in various ways.

If you’re experiencing lingering and persistent pain in your feet, toes, arch or heels, you will want to seek advice from the experts. A medical specialist will examine your symptoms and often prescribe a change in your daily activity and footwear . They will also suggest physical therapy as an initial step or prescribe wearing a splint at night if necessary. If the symptoms persist or worsen, a specialist may recommend surgery.

We Are Here When You Need Us the Most

orthobethesda treats ailments of the foot

When you’re feeling ongoing pain, OrthoBethesda can treat your feet , as well as your hands , spine , bones, joints and other extremities. We know flip-flops may be your go-to during the summer, but there are other alternatives to keep your feet feeling supported and comfortable. If you’re experiencing arthritis, a tendon or ligament injury, a fracture or other symptoms, our orthopedic care specialists are here to help.

Contact us online to set up an appointment or call us at (301) 530-1010 to speak with one of our assistants. Our physicians have access to modern technology, helping them diagnose your problem and prescribe the best solution.

Ali Truwit swims to Paralympic silver a year after losing her leg in a shark attack

Swimmer Ali Truwit, pictured at practice in Stamford, Conn., in August, won silver in her first Paralympic Games just over a year after losing part of her leg in a shark attack.

Updated September 06, 2024 at 12:46 PM ET

A shark attack just days after her graduation from Yale last May left former Division I swimmer Ali Truwit with an amputated leg and a host of questions.

“I’m a lifelong athlete — 10 days before the attack I’d run a marathon with my mom,” Truwit told The Kelly Clarkson Show earlier this year. “And I was sitting there thinking, ‘Am I ever going to run again? Am I ever going to be able to be an athlete again?' ”

The answer is an Olympic-sized yes.

Three months after the attack, Truwit competed in her first Para swim meet. Within a year, she had qualified for the Paralympic Games in Paris. And this week, she won two silver medals.

On Thursday, the 24-year-old placed second in the women's 400 meter free S10, the longest distance in Paralympic swimming.

Ali Truwit sets a new American record (4:31.39) as she takes silver in the women's 400m free S10 and Aurelie Rivard takes gold for Canada. 🇺🇸🇨🇦 📺 USA Network & Peacock | #ParisParalympics pic.twitter.com/pGOtDFtnmR — NBC Olympics & Paralympics (@NBCOlympics) September 5, 2024

Truwit’s time of 4:31.39 didn’t just earn her a medal; it also set a new American record .

The NBC announcer summed up Truwit’s comeback this way: “She swam for her life, and now she swam on to the podium.”

“I feel really, really grateful to contribute to Team USA's medal count, because what I've achieved is on the shoulders of truly so much support from everyone around the country and that’s what’s gotten me to where I am today,” the Connecticut native said poolside in Paris, where about 50 loved ones are cheering her on — including the friend she credits with saving her life.

She acknowledged the past year has been “filled with fear”: getting back in the water, taking her first steps on a prosthetic leg, even showing her leg on national television.

“And I think throughout my life I’ve learned the only way through fear is to face it, and so that’s what I’ve done,” she added. “I’ve just faced it, and I’ve used the support around me to help me do that.”

Ali Truwit closes strong for an AMERICAN RECORD and a silver medal in the 100m back S10! 🇺🇸🥈 #ParisParalympics pic.twitter.com/6Os2wmQXvf — NBC Olympics & Paralympics (@NBCOlympics) September 6, 2024

Truwit qualified for the women’s 100 meter backstroke on Friday and went on to cinch a second silver medal in the event final the same day. Her time of 1:08:59 set another American record, according to NBC.

"It’s a real full-circle moment and speaks to the support I have all around me,” she told reporters after her first race. “When you are truly faced with death and you understand what a second chance at life means, you want to make the most of it.”

How Truwit got back in the water — and to the Paralympics

Truwit and a friend were snorkeling off the coast of Turks and Caicos in May 2023 when a “huge shark came out of nowhere and started fighting us,” as she told The Kelly Clarkson Show .

They fought back, but the shark bit off Truwit’s left foot at the ankle. The two college swimmers managed to swim some 50 to 75 yards back to the boat, where her friend could apply a tourniquet to stop the bleeding.

“Without that training, I’m not sure we would have made it back to the boat in the open ocean,” Truwit told U.S. Paralympic Swimming in April. “In a story where a really unlucky thing happened, there was a lot of luck in who was around me.”

Truwit was airlifted to a hospital in Miami, where she underwent surgeries and blood transfusions to fight infection. Several days later, she was moved to New York and had her leg amputated below the knee on her 23rd birthday.

Truwit, who had loved swimming her entire life, knew she had to get back in the water — and that it wouldn’t be easy.

“I had lost enough and anything that was on the table for me to regain, I was going to fight to regain it,” Truwitt said. “I didn’t want to lose a limb and my love of the water, too.”

Last September, Truwit reached out to her former club coach, James Barone, to begin training again.

She had to completely adapt her swimming technique as a lower leg amputee, relearning every aspect of the sport — from standing on the starting blocks to flip turns on the wall to adjusting her breathing patterns and balance.

“The more I worked at it, the flashbacks reduced and the pain lessened,” Truwit said.

A series of connections set Truwit’s Paralympic journey in motion.

A friend introduced her to Paralympian Erin Popovich, who runs the U.S. Para swim program and explained how to get involved. Truwit’s prosthetist connected her to another of his clients, highly decorated , six-time Paralympian Jessica Long, who quickly became a friend and mentor.

Truwit competed in her first Para swim meet in October, and by December was winning medals at U.S. nationals. In April, she competed internationally in Portugal, her first trip abroad since the attack. And in June, she qualified for the Paralympics in the 100 backstroke, 400 free and 100 free.

“I’m getting to finish this on my terms in a way that I never would have imagined and at a level I never would have imagined,” Truwit told NBC at the time. “To think about the fact that I get to represent my country is so incredible. We all have more in us and for me that’s such an exciting thought.”

Jannik Sinner, of Italy, reacts after defeating Taylor Fritz, of the United States, to win the men's singles final of the U.S. Open tennis championships, Sunday, Sept. 8, 2024, in New York.

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Ali Truwit swims to Paralympic silver a year after losing her leg in a shark attack

Updated September 06, 2024 at 12:46 PM ET

A shark attack just days after her graduation from Yale last May left former Division I swimmer Ali Truwit with an amputated leg and a host of questions.

The answer is an Olympic-sized yes.

Three months after the attack, Truwit competed in her first Para swim meet. Within a year, she had qualified for the Paralympic Games in Paris. And this week, she won two silver medals.

On Thursday, the 24-year-old placed second in the women's 400 meter free S10, the longest distance in Paralympic swimming.

Ali Truwit sets a new American record (4:31.39) as she takes silver in the women's 400m free S10 and Aurelie Rivard takes gold for Canada. 🇺🇸🇨🇦 📺 USA Network & Peacock | #ParisParalympics pic.twitter.com/pGOtDFtnmR — NBC Olympics & Paralympics (@NBCOlympics) September 5, 2024

Truwit’s time of 4:31.39 didn’t just earn her a medal; it also set a new American record .

The NBC announcer summed up Truwit’s comeback this way: “She swam for her life, and now she swam on to the podium.”

She acknowledged the past year has been “filled with fear”: getting back in the water, taking her first steps on a prosthetic leg, even showing her leg on national television.

Ali Truwit closes strong for an AMERICAN RECORD and a silver medal in the 100m back S10! 🇺🇸🥈 #ParisParalympics pic.twitter.com/6Os2wmQXvf — NBC Olympics & Paralympics (@NBCOlympics) September 6, 2024

How Truwit got back in the water — and to the Paralympics

Truwit and a friend were snorkeling off the coast of Turks and Caicos in May 2023 when a “huge shark came out of nowhere and started fighting us,” as she told The Kelly Clarkson Show .

Truwit, who had loved swimming her entire life, knew she had to get back in the water — and that it wouldn’t be easy.

“I had lost enough and anything that was on the table for me to regain, I was going to fight to regain it,” Truwitt said. “I didn’t want to lose a limb and my love of the water, too.”

Last September, Truwit reached out to her former club coach, James Barone, to begin training again.

“The more I worked at it, the flashbacks reduced and the pain lessened,” Truwit said.

A series of connections set Truwit’s Paralympic journey in motion.

Here’s When to Wear Flip-Flops (And When to Skip Them)

During the lovely Indiana summer, we’re all excited to bring wear our flip-flops. And there are plenty of times that wearing them is a great choice for your feet. When you’re by the pool, slipping on flip-flops can protect your feet from picking up a fungal infection . (The same is true if you’re heading to group showers in a locker room.)

Going to the beach? You can bring your flip-flops. They’ll keep your feet from burning on the hot sand.

But, if you’re not by the water, you’ll probably want to skip the flip-flops. Especially if you’ll be walking or spending lots of time on your feet. Because, while they’re cheap and convenient, flip-flops lack some of the basic features your feet need to stay safe and comfortable.

Flip-Flops Offer Little Foot Support

With their flat foot base, flip-flops offer no arch support. And that causes your plantar fascia (the thick tissue that runs along the bottom of your foot) to stretch abnormally. As a result, inflammation sets in, and you may develop chronic heel pain. (Also called plantar fasciitis , this painful condition is often worst when you first get out of bed in the morning.)

But wait, there’s more…When you wear flip-flops, your toes have to grip in order to keep your flip-flop from sliding around. This action makes your leg muscles work harder than normal, which can trigger shin splints and muscle pain, not to mention changes in your toes such as hammertoes .

Finally, your flip-flops could even leave you with stress fractures if you walk in them too much. That’s because their flimsy soles offer little shock absorption, which puts excessive force on your foot bones. (For an even better option to wear to the pool, in the shower and at the beach, check out our Powerstep Sandals .)

4 Times to Never Wear Flip Flops

Like we said, you should only wear flip-flops by the pool, beach or in the shower. But these 4 situations make flip-flop wearing especially dangerous:

Mowing the grass . Never wear flip-flops when doing yard work , especially when using a lawnmower. This practice can cause severe lacerations and even amputation.

Hiking. Flip-flops simply don’t have the support you need when tackling tough terrain or exploring the great outdoors . Invest in a pair of hiking shoes or boots for best protection and stability.

Bicycling . Flip-flops don’t offer any sideways stability, so it is far too easy for your foot to slide off the pedal. To stay safe, wear closed-toed athletic shoes that will protect your feet and toenails from any unexpected road contact.

Sports. Enjoying an impromptu pick-up basketball game? Don’t ruin your fun with a twisted ankle from playing in flimsy flip-flops. Stick to athletic shoes for your best game.

Even wearing flip-flops during everyday activities can result in toe fractures or torn toenail beds, because they just can’t protect your feet. So stick to safe summer footwear, and request an immediate appointment with our office if flip-flops or any other triggers leave you with foot pain.

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Health Conditions

Flip-Flops Aren't Great for Your Feet — Here's Why, Plus Alternatives to Try

Flip-flops make up a quintessential part of the summer wardrobe. They come in a variety of prices and styles , from $5 slices of neon foam to luxury footwear made of hand-crafted leather.

Many people enjoy flip-flops because they take only a moment to slip on and off, and they provide hot feet with plenty of breathing room.

Still, even though flip-flops offer convenience and comfort, you don’t want to wear them every day. Flip-flops are too delicate for heavy use, and they can’t offer the support your feet need for daily life.

While occasionally wearing flip-flops may not pose a major health risk, it’s important to wear them in moderation. If you overwear your flip-flops, your aching feet may complain later. Over time, flip-flops may change the way you walk and contribute to problems like shin splints.

Read on to learn more about how flip-flops can affect your feet and how to pick a good pair.

When can you wear flip-flops?

Flip-flops can work well for short-term, casual use — for example, if you need to dip outside to grab the newspaper or accept a pizza delivery. Rubber or plastic flip-flops are often easy to clean and quick-drying, which also makes them ideal for wetter locations like the beach.

If you have to choose between flip-flops and going barefoot, shoes of any kind make a safer choice.

Protect your feet

When you go barefoot outside, you run the risk of:

stepping on splinters, glass, or other small, sharp objects
burning your feet on hot sand or concrete
getting blisters or rashes from rough surfaces
developing a bacterial or fungal infection , especially in areas with standing water

Wearing flip-flops in public showers, like at gyms or university dorms, can also help you protect your feet from common infections .

When should you avoid flip-flops?

Flip-flops might have you covered in certain situations, but other circumstances call for sturdier shoes. You’ll typically want to grab more supportive footwear when:

Walking long distances

Most flip-flops just can’t go the distance. Their thin, flimsy platforms don’t offer significant shock absorption, and they rarely provide arch support or heel cushioning.

After a trek in flip-flops, you’ll likely notice your feet ache, almost as if you wore no shoes at all.

Playing sports

You’ll probably find it tough to run and jump in flip-flops. The same loose fit that makes them easy to slip on also makes them prone to flying in the air whenever you try to kick a ball. Even if you manage to keep your shoe on and connect with the ball, you may squish your poor, unprotected toes.

Most flip-flops don’t offer much traction on the ground, either. If you slip, the shoe’s lack of structure can make it easier to twist or sprain your ankle .

Just like you might remember from gym class, it’s always a good idea to wear closed-toe shoes for sports and other outdoor activities.

According to the Missouri Highway Patrol , you may want to take your flip-flops off before getting behind the wheel. Thin flip-flops can bend and get stuck under the brake pedal, making it hard to stop your car in time.

Wet flip-flops can pose a different problem: You might find your foot keeps slipping off the pedals before you can push them down.

When you’re driving a car, even a second of delay can cause a crash. Wearing closed-heel footwear is generally your safest option.

How can flip-flops damage your feet?

Too much time in flip-flops can contribute to a number of leg and feet issues, including:

When you slide your feet into a flip-flop, the skin on your toes may rub against the strap. If your feet are sweaty or wet, this moisture and friction can form the perfect recipe for blisters .

Blisters between your toes can prove tricky to treat . Your toes naturally rub together when you walk, and sometimes sports tape or bandages can increase the friction. If your blisters keep opening back up, they can take an annoyingly long time to heal.

In short, you may have more luck preventing blisters from appearing in the first place, and limiting flip-flop use can help.

Your plantar fascia is a ligament that runs along the bottom of your foot, connecting your heel to your toes. When your plantar fascia tears, it can cause pain in your heel called plantar fasciitis .

Flip-flops can make plantar fasciitis more likely. Here’s why:

Your toes need to flex and grip the strap to keep the shoes on. This may cause the ligament to stretch.
Without arch support, your foot flattens more than usual when you step down. This can also cause the ligament to stretch.
When you take a step, your heel meets the ground first. Without cushioning to soften the strike, the tissue around your heel absorbs the force of the impact, stressing the ligament further.

If you have plantar fasciitis, try these shoes instead.

Sprained ankles

Your ankles tend to roll more when you wear flip-flops. For short periods, this change in gait probably won’t pose a serious concern. But over time, your ankles may grow less steady, making them more vulnerable to sprains .

Shin splints

Walking in flip-flops makes the muscles in the front of your leg work harder than they would if you went barefoot, or wore more supportive footwear.

Overusing these muscles can cause them to develop tiny tears and become painfully inflamed. This leads to medial tibial stress syndrome, commonly called shin splints .

Alternatives to flip-flops

Some kinds of flip-flops are less likely to cause injury than others.

For example, some flip-flops have more of a T-shape than the classic V, with straps that circle your foot near the ankle. Research from 2014 suggests these T-shape flip-flops can offer a little more ankle stability because at least the front part of your ankle is supported.

That said, sandals that circle the back of your ankle will provide even more stability.

You may also want to check out the footbed on any potential purchase. Some flip-flops come with arch support and extra cushioning. These styles can help prevent heel pain, though they may cost more than generic flat flip-flops.

Flip-flops vs. slides

The flip-flop’s sibling shoe is the slide, which has one strap that goes straight across your foot. Since slides have no grip for your toes, you might wonder if they’re better for your feet.

But a 2013 study suggests there’s not much difference between flip-flops and slides. Researchers found that both shoes had virtually identical effects on gait. They did find that flip-flops prompted people to step down a little more quickly, but even that difference remained comparatively small.

Experts have also found little difference between flip-flops and Croc slip-ons. According to two separate studies, Crocs didn’t appear to offer any advantages in walking pace or balance , though they do provide toe coverage.

The bottom line

Flip-flops might offer convenience, comfort, and even style for your feet, but they aren’t suitable for physical activity. If you wear them too frequently, your feet and legs may start aching due to lack of support.

To sum up, you’ll probably want to reserve flip-flops for taking out the trash, showering at the gym, or wading at the beach. For anything more strenuous, you’re better off grabbing sturdier shoes.

Emily Swaim is a freelance health writer and editor who specializes in psychology. She has a BA in English from Kenyon College and an MFA in writing from California College of the Arts. In 2021, she received her Board of Editors in Life Sciences (BELS) certification. You can find more of her work on GoodTherapy, Verywell, Investopedia, Vox, and Insider. Find her on Twitter and LinkedIn .

How we reviewed this article:

Avoid a flip-flop fiasco. (n.d.). https://www.apma.org/flipflopFAQ
Cohen PR. (2019). Beach feet: A sand-associated thermal injury to the soles of the feet and the plantar aspect of the toes. https://www.cureus.com/articles/25834-beach-feet-a-sand-associated-thermal-injury-to-the-soles-of-the-feet-and-the-plantar-aspect-of-the-toes
Harish C, et al. (2021). An analysis of postural control strategies in various types of footwear with varying workloads. https://www.tandfonline.com/doi/full/10.1080/19424280.2021.1899297
Hoffman MD. (2016). Etiological foundation for practical strategies to prevent exercise-related foot blisters. https://pubmed.ncbi.nlm.nih.gov/27618242/
Morris CE, et al. (2017). Impact of alternative footwear on human energy expenditure. https://www.jhse.ua.es/article/view/2017-v12-n4-impact-alternative-footwear-human-energy-expenditure
Price C, et al. (2014). Does flip-flop style footwear modify ankle biomechanics and foot loading patterns? https://jfootankleres.biomedcentral.com/articles/10.1186/s13047-014-0040-y
Trinidad JC, et al. (2018). Here’s why it’s a good idea to wear flip-flops at public showers. https://wexnermedical.osu.edu/blog/good-idea-to-wear-flip-flops-at-public-showers
What is the law? (2013). http://www.mshp.dps.mo.gov/MSHPWeb/Root/March2013FeaturedStatutes.html
Zhang X, et al. (2013). A comparison of gait biomechanics of flip-flops, sandals, barefoot and shoes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3907140/

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Flip-Flops and Back Pain: Its No Coincidence

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A doctor does a lower back exam on a patient.

Picnics, pool parties, flip-flops and ice cream for many of us, these are the hallmarks of living in Florida. But you can probably guess which one of them may not be so good for your back. Especially if you already suffer from chronic lumbar pain tied to spinal arthritis, spondylolisthesis, sciatica or a previous injury, wearing flip-flops (or slides) may not be the best strategy for avoiding discomfort. But you don't have to ditch these comfy and convenient shoes altogether. Keep reading to learn why and when you should steer clear of this casual footwear while enjoying your summer and find out what kind of shoes may be surprisingly good alternatives for some people.

It's easy to understand the appeal of flip-flops when the weather turns warm. They're quick to put on and take off, they let your feet stay cool and comfortable, and they easily withstand getting soaked now and then. But your standard flip-flop offers zero foot and ankle support, provides minimal cushioning, puts you at greater risk of trips and falls, and most concerning for your lower back causes you to walk differently than you would in a regular shoe.

Not only do you have to pinch or curl your toes to keep the shoes from flying off while walking, but you also actually shorten your stride for this purpose, which puts unusual strain on your feet, hips and lower back muscles. Your foot contacts the ground differently in flip-flops, too, with more pressure put on the outside edges and less on the heel. This causes a slight rotation of the lower portion of your leg, which in turn changes the angle of your pelvis and prompts increased torsion of the lower spine. Such changes to your body mechanics can cause stiffness and pain in the lumbar region, which may worsen over time. Knowing this, here are some things to keep in mind the next time you slip on that flimsy footwear.

Don't live in your flip-flops.

These shoes do have legitimate uses for example, they're great for public locker rooms and showers, and even for that quick trudge to the backyard or to the beach. But with their lack of arch support and thin, floppy rubber soles, they're NOT made for long walks, any form of quick movement, or continuous use while shopping, visiting a theme park, or going anywhere where you'll be on your feet for very long.

Pay attention to the signals your body sends you.

The moment that you begin to experience back pain while wearing flip-flops, you should stop what you're doing, apply ice to the area, and change into more supportive shoes. Heres a quick tutorial on how to treat minor back muscle sprains, strains and spasms. The longer you keep going after pain is present, the more your body is compensating for the hurt area by putting strain on other muscles and joints, thereby increasing your potential for further injury. You're also somewhat more likely to experience a dangerous fall due to the impact that your altered gait has on your stability.

Take it slow.

Running, jumping, and quick sideways movements are to be avoided while wearing flip flops due to the risk of falls and lack of support and shock absorption they offer. Remember that falls are one of the most common reasons that people visit a doctor for back pain, and practice proper walking technique whenever possible. Its also not a bad idea to talk to a podiatrist about custom orthotics that may be fitted to your regular footwear for the purpose of limiting back pain.

Healthier alternative No. 1: Crocs.

Invented as a shoe for people who work on and around boats, Crocs may seem like an odd alternative to flip-flops, but in fact they have several features that bode well for your spine. Their no-slip soles reduce the likelihood of falls, and they tend to have good interior support, decent cushioning and a rigid sole as well as real heel cups. They're also lightweight, and they stay on your feet without causing you to change your natural walking stride, which is a definite benefit to your back. Believe it or not, some medical professionals including surgeons and nurses make a practice of wearing Crocs when they know they're going to be on their feet all day. The American Podiatric Medical Association and the U.S. Ergonomics Council have each certified this type of shoe as well.

Healthier alternative No. 2: Sport sandals and hybrid sneaker-sandals.

The wide variety of sport sandals and hybrids on the market may also offer good alternatives to the typical flip-flop. These sandals mimic sneakers in the way that they securely hug your feet with comfortable straps and toe guards, a contoured foot bed, actual arch supports, and heel cups all of which can provide greater stability and proper alignment of your feet, knees, hips and lower back. To help you narrow the field, do your research, try on as many kinds as you can before buying, make sure you get the right fit, and pay attention to how stable you are when you're standing and walking in each pair. Are you able to maintain your normal stride? Does the sole of your foot stay connected to the sole of the shoe at all times?

While only time will tell if you've chosen the right shoe to reduce your back pain, following the above recommendations can help you sort through your options and wind up with the right summer footwear that's in sync with your active agenda as well as your aching back.

If you are consistently bothered with back pain, learn more about your options and arrange for a medical evaluation and consultation.

If in the Tampa or West Florida area, visit our Physical Therapy and Sports Rehab site
If in the Orlando or Central Florida area, explore the AdventHealth Medical Group Spine Health page

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Blogs from August, 2021

Primary causes of foot drop and what they mean for you.

If you notice that you are suddenly tripping over your own feet, it could simply be due to clumsiness, but it could be a sign of a deeper issue. Foot drop is a muscular weakness or paralysis that makes it difficult to lift the front part of the feet and toes. It is sometimes referred to as “drop foot.”

When patients think back to the first signs of foot drop, they remember dragging their toes when they walk. Patients also recall having to lift their knees higher than usual to avoid dragging their toes. Other symptoms include muscle weakness and a “tingling” feeling in the leg. Foot drop is not usually thought of as a condition in and of itself. Rather, it is a sign of an underlying issue. The issue can be a sign of the following problems:

Multiple sclerosis
Alzheimer’s disease
Parkinson’s disease
An injury to the common peroneal nerve, which is located in the lower leg and helps control feeling and movement in the leg

To diagnose foot drop, a doctor will perform a physical examination and ask about your symptoms. The doctor might also perform imaging tests, blood tests, nerve conduction tests, and electromyography. If the doctor determines that you have foot drop, they might refer you to physical therapy, which is where the help of our skilled and compassionate team would come into play.

How Does Physical Therapy Treat Foot Drop?

If you have foot drop syndrome, your doctor might refer you to a physical therapy center like ProFysio Physical Therapy. One of the best treatments we can recommend for foot drop is an individualized stretching regimen. We will also recommend treatments that are designed to strengthen the lower limb muscles and allow you to lift your foot normally. Exercise will also help stimulate and rewire your brain, which can help you overcome foot drop if it is caused by a stroke or brain injury.

One of the treatments we can provide for drop foot is to advise the patient to sit on the floor and place a towel around the foot. After that point, we will hold onto both ends of the towel and gently pull it towards the patient. This will help stretch the muscles of the calf and foot. Nerve stimulation also helps when performed on the nerve that lifts the foot. As far as stretching exercises, common recommendations include leg flexes and toe curls.

After beginning therapy, foot drop syndrome may improve within six weeks, but it can take longer for a serious case to heal. In general, the outlook for foot drop depends on the underlying cause. If the case is severe enough, we might recommend braces or splints around the ankle and foot that fit into the shoe. This will help hold the foot in a normal position and facilitate healing. For even more serious cases, surgery might be the best treatment. This is usually reserved for persistent cases of foot drop and involves fusing the ankle or foot bones or transferring a working tendon and attached muscle to a different part of the foot. No matter what the right treatment for your foot drop might be, the team at ProFysio Physical Therapy has the knowledge and skills to execute it and help you find healing and walk freely.

To learn more about treatment methods for foot drop and other healing techniques through physical therapy, call ProFysio Physical Therapy at (732) 812-5200 or contact us online.

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Road Trippin' Without Leg Pain and Fatigue

Heading out on a road trip? Learn how to prevent leg pain and fatigue, avoid DVT, and manage varicose veins with practical travel tips and exercises.

Jun 13, 2018

You finally feel like you can safely travel again. You’re ready to experience everything Iowa has to offer or head off on a summer vacation. And that can make for long stretches stuck in a seat.

Depending on your destination, time spent traveling can make up a significant portion of your trip. Those extended hours in a seat can be mentally and physically draining. For people with potential vein issues, it can even be painful. All hope is not lost, however. Keep on reading to learn more about what might be causing your pain and how you can lessen it.

A quick note from the vein experts at The Iowa Clinic: If you’re worried your leg pain might be a sign of something more before, during, or after your trip, fill out our vein assessment form and we can help pinpoint the cause and find the right treatment.

I’m just sitting. Why does traveling make my legs hurt?

You’re not doing anything, so your legs should feel fine, right? Well, physically you’re just sitting there. But inside your body, your veins are working harder than normal.

All that seat time causes blood to pool up in your lower legs. This puts more pressure on the veins and leads to swelling. You might experience the symptoms early on in the trip or not until after you’ve arrived. Achy, tight or tender muscles in the your lower legs and thighs are the most obvious signs. Sometimes, the surface of the skin is red and feels warm.

While you may view these aches and pains as the cost of a trip well-earned, it’s important to pay attention to the symptoms. If they recur frequently, or you notice them every time you travel, you could be at risk of deeper and more dangerous vein conditions.

Specifically, you could be at risk of developing deep vein thrombosis (DVT), a condition that results from blood clots developing in the deep veins of your legs.

Never heard of it. What’s deep vein thrombosis?

It’s not good. DVT is a potentially life-threatening condition. Pain that is concentrated in one leg or lingers long after your travels are over are signs you may have deep vein thrombosis.

Inactivity, and anything else that prevents your blood from circulating, can lead to DVT blood clots. If the blood clots move from your legs to your lungs, they can block your pulmonary arteries. Without proper blood flow to your lungs you can have trouble breathing, cough up blood and get chest pains that feel like a heart attack. If you don’t get medical attention right away, this could be fatal. This is why we recommend getting in touch with a medical professional immediately if you have any vein or leg pain concerns. Our team will help you understand what’s happening with your veins so we can recommend the best course of treatment as quickly as possible.

Sitting in a cramped car or airplane cabin can also cause varicose veins, those twisted blue and purple cords that appear on your legs. New research from the Journal of the American Medical Association shows that people with varicose veins have a higher risk of developing DVT.

Varicose veins themselves can be painful, especially during travel. But up until now, they were just an uncomfortable, unsightly issue with no serious health consequences. With the association to DVT found in this new study, it’s critical you take the proper precautions when traveling if you have these conditions or are at an increased risk of developing them.

How do I prevent leg pain and fatigue from turning into DVT?

Move. as often as you can..

All these issues stem from sitting for long spells, so getting out of your seat is the most important thing you can do. On the road, stop every couple hours. Get out and walk around at each pit stop, gas fill-up and potty break. It’s harder in the air because you’re sharing a confined space with dozens of other passengers. But you can still move about the cabin when it’s okay to do so.

You can also stay active in your passenger seat. Raise your feet. Lift your knees. Clench your toes. Flex and rotate your ankles. If you have enough leg room or are in an aisle seat, stretch your legs for a couple minutes. All this helps keep the blood flowing and prevents it from pooling and forming clots.

Dress for travel.

A lot of travelers dress for comfort. Flip-flops, tank tops and yoga pants are the norm. To fight leg pain and fatigue, you want loose-fitting garb. Tight clothing can hinder circulation — the number one thing you need for long trips.

The exception to the loose clothing rule is medical compression stockings. These use graduated pressure and support blood flow from the ankle up to the knee. Your calf muscles are like a milking machine for your veins, moving blood back up to the heart. By exerting pressure on your calves, compression stockings help relieve the pressure inside your veins and pump blood up and out of your legs. This reduces the throbbing pain, cramping and fatigue of summer travel, while also helping prevent blood clots from forming.

Don’t sit after you arrive.

The hours of travel can add up no matter what you do. And if your legs hurt or are just tired, the last thing you want to do after reaching your destination is exercise. But a brisk walk or light activity gets your blood flowing again. In the airport, forgo the conveyor belts and escalators and actually use your legs. If you go by car, walk around and explore the area a little bit before settling in.

If you do need to take a seat, give your veins a break by elevating your legs above your heart. They no longer have to fight gravity to pump blood back to the heart. Sitting or laying down with your legs elevated relieves the pressure on your veins and eases the pain of varicose veins. Put a folded blanket between the mattress and box spring at the foot of the bed to elevate your ankles three to four inches above you hips.

Take action today for pain-free travel in the future.

Travel is exhausting. Especially for your legs. Keep the blood moving all the way to your summer travel spot so you can enjoy your vacation and avoid varicose veins and DVT. Elevation, movement and support stockings can reduce your leg and vein pain. If you have bad veins, talk to a doctor about taking aspirin to help prevent blood clots. But If it still hurts to travel, fill out our vein assessment form today to get in touch with a vein specialist.

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Posted on: February 22, 2023

Slips, Trips, and Falls: Preventing Workplace Trip Hazards

When you think of a workplace accident, you probably think of something dramatic – an explosion or an amputation, for example.

But the second-most common cause of workplace injury is a trip or slip hazard that leads to a fall. And 20-30% of workplace falls result in a moderate or severe injury like deep bruising, broken bones, or concussions.

In fact, according to OSHA, slips, trips, and falls cause nearly 700 workplace fatalities per year – that's 15% of all workplace deaths.

The trouble is that the circumstances that lead to slips and trips tend to be spontaneous and changeable – they don't exist until suddenly they do. That means preventing slips, trips, and falls is an ongoing process that relies heavily on employees being able to recognize related hazards.

What Are OSHA's Trip Hazard Regulations?

OSHA's primary standard for slip, trip, and fall hazards is the General Industry Walking-Working Surface standard (29 CFR 1910 Subpart D, which includes §1910.21-30).

Related Construction Industry standards are scattered throughout §1926, including Subparts C, L, M, and X. However, OSHA's 2017 slip, trip, and fall revisions aligned Construction standards with General Industry wherever possible.

Finally, some specific slip, trip, and fall OSHA regulations ensure a safe exit route from any workplace. After all, the last thing you want during an emergency evacuation is a bottleneck at the exit. These Means of Egress regulations are found under §1910.36-37.

Walking and Working Surfaces

Definitions related to slips, trips, and falls.

The temporary nature of an OSHA tripping hazard makes a clear set of definitions even more critical.

What is a Walking-Working Surface?

When you first see the name of OSHA's main trip and slip hazard, you may wonder what a "walking-working surface" is.

But it's just a surface you walk on…or work on. Walking-working surfaces include floors, aisles, stairs, platforms, and more.

Slips vs. Trips

Slips and trips can lead to falls, but there's a pretty clear distinction between the two.

A slip happens when there's insufficient traction between your foot and the walking-working surface, causing a sudden loss of balance.

A trip happens when your leg or foot comes into contact with a hazard (either an object or an uneven surface) that arrests the movement of your lower body while momentum carries your upper body forward.

What are the Two Types of Falls?

A fall happens when your center of gravity shifts unexpectedly, but for workplace safety purposes, falls are divided into two different categories: same-level falls and elevated falls.

An elevated fall is when someone falls from one level to another, like from a ladder, scaffold, building, or through an opening in the floor.

A same-level fall is when someone falls to the floor they're standing on or against a nearby object or wall.

What are Examples of Slipping and Tripping Hazards?

There are many factors that can contribute to the likelihood of a slip or trip. Many slip or trip hazards are substances or objects that make a walking-working surface dangerous, but footwear and environmental conditions also play a part.

Examples of Slip Hazards

Basically, anything that decreases the amount of friction between your foot and the walking surface increases the risk of slipping.

This includes:

Water, ice, snow, mud, grease, oil, food, or other wet products on smooth floors
Dust, powders, plastic wrapping, granules, or other dry products that are slippery on smooth floors
Freshly waxed surfaces
Highly polished surfaces that remain slick when dry (like concrete, marble, or ceramic)
Loose or irregular surfaces like gravel or unanchored flooring
Sloped walking surfaces without slip- or skid-resistance
Muddy terrain
Wet or dry leaves, pine needles, or plant debris
Shoes with inadequate traction
Soles that are wet, muddy, or greasy

As you can see, slip hazards can be found indoors or outdoors.

Workplace Trip Hazard Examples

Officially, OSHA's trip hazard height is a quarter inch. Any change in floor level that is ¼ inch or more constitutes a tripping hazard.

Examples of common tripping hazards include:

Uncovered hoses, cables, wires, or cords across walking surfaces
Obstacles or clutter on walking surfaces
Furniture drawers/door left open
Unmarked steps or ramps
Damaged or irregular steps
Rumpled carpets or mats (or curled edges)
Thresholds, gaps, and other irregularities in walking surfaces
Speed bumps and curb drops

Other factors can also contribute to the likelihood that you'll trip, including lack of coordination or an obstructed view of the walking surface. Many circumstances can contribute, including:

Being under the influence
Poor air quality
Poor lighting
Bulky loads
Poor vision

Slips, Trips, and Falls Prevention

Some slip, trip, and fall prevention measures are permanent, including:

Adequate lighting
Slip-resistant surfaces in high-risk areas
Effective drainage, ventilation, and other methods to keep surfaces dry
Marking the edges of steps or elevation changes

Other methods for preventing slips, trips, and falls require ongoing participation from workers, including:

Proper footwear
Safe work practices
Frequent cleaning
Good housekeeping practices that keep walkways free of clutter
Noticing and marking slip or trip hazards

As a result, a lot of slip, trip, and fall prevention relies on the ability of your workforce to recognize slipping and tripping hazards, understand how to mitigate them, and know how to use safe work practices to minimize their risk.

Even though there's no formal OSHA requirement for Slip, Trip, and Fall training, workers need education and regular refreshers in OSHA trip hazards and regulations to accomplish all of this correctly.

One of the easiest and most effective ways to keep your workforce fresh on this topic is to use online courses from an OSHA-authorized training provider like us. We have a Walking and Working Surface course that your employees can take at their own convenience and pace. Get started today!

OSHA Group Training Enrollment

Need to train your employees? Sign up today to set up a business account with OSHA.com. We offer an enhanced Learning Management System (LMS) and special discounts for large orders.

Group Enrollment Application

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Slip, Trip and Fall Prevention

By Lori Berdahl

Slips, trips, and falls are no laughing matter. In most healthcare facilities, falls are the second leading cause of workplace injury and the primary cause of lost work days.

An average person takes 8,000 steps/day and the hard-working healthcare professional is likely taking many more. Exposure to slips, trips, and falls comes with every step and diligence is needed to stay safe and on our feet.

Inadequate footwear causes 24% of falls (National Floor Safety Institute NFSI)

▪ Smooth, plastic, or leather soles act like slippery snow skis on wet or slick surfaces.

▪ Soft rubber soles indented with deep treads or channels are best for wicking moisture to the sides and leaving many contact points with the ground – just like your car tires!

▪ Wearing shoes with good grip is important both inside and outside, and is critical during winter months.

▪ Overshoes with cleats, spikes, or coils are available at sporting goods stores and increase traction on snow and slush. Wear them in parking lots, but take them off when you reach the door as they are not safe inside.

▪ Wipe feet well when coming in from wet conditions. Wet shoes make flooring very slippery.

▪ Open-toe shoes such as sandals and flip-flops create a trip hazard as they can catch on stair nosings, cords, mats, or changes in elevation.

▪ Loose fitting shoes such as Crocs or clogs should be avoided by healthcare professionals needing to respond quickly. These shoes slide or fall off of feet too easily when rushing.

Walking surface problems cause 55% of falls (NFSI)

▪ Objects or changes in step height as small as a ¼ inch creates a trip hazard per the NFSI.

▪ Objects or changes in step height of a ½ inch or greater can limit access and mobility per the Americans with Disabilities Act.

▪ Report hazards such as uneven walkways, buckled carpet, raised thresholds, dented or chipped tiles, curled or lumpy mats, damaged steps, and cracked or chipped concrete.

▪ Also, report slippery surfaces, pooling water, poor drainage, loose tiles, and inadequate lighting.

▪ Clean spills immediately. If you must leave the area to retrieve cleaning supplies, leave a sign or a buddy near the spill to warn others.

▪ Bundle cords and Velcro or tape them to the floor, or suspend them under desks/beds.

Unsafe behavior and inattention is a common contributor to slips, trips, and falls

▪ Slow down, and “walk like a penguin” across indoor and outdoor wet or slippery surfaces – take short steps, keep your stance wide, step with flat feet, and keep your hands out of your pockets.

▪ When entering or exiting a car, use the door for support until your footing is sure. Keeping a container of sand in your car can also be helpful for sprinkling near the door and in front of you as you walk.

▪ Use walkways that have been salted and shoveled. Avoid taking shortcuts over snow piles or landscaping.

▪ Don’t disregard caution and wet floor signs.

▪ Avoid carrying items in front of you; don’t block your view of the path.

▪ Use handrails on stairways.

▪ Use ladders or step-stools properly; do not stand on chairs/stools.

▪ Pay attention to where you are going – watch for hazards in your path.

▪ Don’t text and walk!

Falls can injure multiple body parts at once, and can result in serious injuries including fractures, dislocations, and concussions. Making good footwear choices, using caution near hazards, and simply paying attention can help keep you on your feet!

Lori Berdahl is an occupational therapist and holds the Certified Ergonomic Evaluation Specialist designation. She is an Ergonomics and Loss Control Specialist with RAS.

National Floor Safety Institute. Causes of Slips, Trips, and Falls. Retrieved from https://nfsi.org/nfsi-research/ .

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Different Types of Front Flips: How to Execute Them Safely

Flips are always impressive, whether at the gym or a party. They show off your athleticism, coordination, and strength all in one go. You can do different types of flips – the front flip being one of them.

A front flip is an acrobatic move in which a person rotates forward vertically in the air from a standing or running start. A front flip requires a lot of upper-body and core strength, coordination, and timing.

When performed correctly, it is a visually impressive move that can be used to impress friends or wow crowds. There are different types of front flips, each with its difficulty level.

This article will explore how to do a front flip, different types of front flips and how to execute them safely. We will also provide instructions on how to perform them correctly.

So whether you are a beginner or an experienced gymnast, you can execute a front flip safely and confidently!

Different Types of Front Flips

There are 4 major types of front flips; besides these, there are other different kinds of front flips that are variations of the first four. The first four types are:

The Standing Front Flip
The Running Front Flip

Jumping Front Flip

Flying front flip.

Let’s explore each one in detail.

Standing Front Flip

The standing front flip is a gymnastics move requiring strength and coordination. To execute the move, the gymnast starts in a standing position with their feet together.

They then bend their knees and jump into the air, tucking their chin to their chest and bringing their legs up so that they are parallel to their torso.

As they reach the apex of their jump, they extend their legs out in front of them and perform a somersault before landing in a squatting position.

The standing front flip is a relatively simple move, but it takes practice to perfect. Once mastered, it can be an impressive feat of athleticism that wows audiences.

Running Front Flip

A running front flip is a gymnastics move that can be used to add extra height and rotation to a jump. It can also be a dismount from the rings or high bar.

The move starts with a running start, followed by a front flip. The gymnast then lands on their feet, either in a standing position or in a crouch. The most important part of the move is the take-off, which should be done with precision and timing.

If done correctly, the gymnast will rotate around their axis multiple times before landing safely on their feet. With practice, this move can be mastered and used to add excitement to any gymnastics routine.

Jumping front flips are one of the most impressive and visually appealing acrobatic maneuvers. Though they may look dangerous, with a bit of practice, they can be performed safely and with relative ease.

A jumping front flip begins with a strong jump straight into the air. As you reach the apex of your jump, tuck your chin down and bring your knees up to your chest.

From here, curl your body into a somersault, keeping your chin tucked throughout the rotation. As you reach the bottom of the somersault, extend your legs and push off from the ground with your hands, propelling yourself back into the air.

Land lightly on your feet, absorbing the impact with your legs. With a bit of practice, you’ll be nailing jumping front flips in no time!

The flying front flip is a move that requires a great deal of coordination, strength , and practice. To execute the move, begin standing with your feet shoulder-width apart.

Then, bend your knees and jump into the air, tucking your chin to your chest as you rotate your body forward. As you reach the apex of your jump, extend your legs and push off the ground with your hands.

At this point, you should be upside down, facing the ground. Finally, twist your body so that you land on your feet.

The key to nailing this move is to ensure that you have enough momentum to complete the rotation before you reach the ground. With practice, you’ll be nailing front flips in no time!

The other variations of front flips are:

The Barani is a 180-degree front flip with a half twist performed in parkour and freerunning. It is also known as an aerial or 180 headspins.

The move starts from standing and involves jumping up and flipping 180 degrees before landing on your feet. The half twist gives the move extra rotation, making it look more impressive.

To perform a Barani, you need to generate much power and momentum. This can be done by running towards the jump or using a proper take-off technique. Once you’re in the air, tuck your knees into your chest and do a front flip.

As you reach the height of the flip, kick your legs out straight and perform a half twist. Then land on your feet and absorb the impact with your legs bent. With practice, you’ll be able to execute this move flawlessly.

A front tuck is a type of front flip often performed in parkour and freerunning. The athlete begins in a standing position and then jumps vertically into the air, tucking their legs up towards their chest.

As they reach the peak of their jump, they push off from the ground with their hands and extend their legs out in front of them, completing a full flip before landing on their feet. Front tucks can be performed on flat ground or from elevated surfaces such as walls or rails.

Front tucks require a great deal of explosive power and muscular coordination. The athlete must generate enough force to propel their entire body into the air while keeping their legs tightly tucked in towards their chest.

This requires strong core and leg muscles and good coordination between the two. When performed correctly, front tucks are an impressive show of athletic ability and can be used to navigate difficult obstacles or reach high places.

However, they are also one of the more advanced parkour/freerunning movements and should only be attempted by those with experience and a strong understanding of proper technique.

A front full is a type of front flip performed in parkour and freerunning. As the name suggests, the flip is 360 degrees, making it a full rotation.

The move starts with a running jump, and the athlete uses their momentum to flip forward, rotating their body in mid-air. Because of the speed and rotations involved, front fulls can be dangerous if not executed correctly.

When done correctly, however, they are an impressive display of athleticism and dexterity. Front fulls are often used to clear obstacles or to gain height in parkour applications.

In freerunning, they are sometimes used for style or as part of a larger trick combination. Either way, front fulls require much practice and discipline to master.

Front Double Full

Front double full is a 720-degree twist performed in parkour and freerunning. It is considered an advanced move and should only be attempted by experienced practitioners.

The front double full can be executed from a standing start, a running start, or a jump. The practitioner will take a few running steps to build momentum when performing the move from a standing start.

They will then jump into the air and execute a front flip, followed by a second flip with a 720-degree twist. The front double full can also be performed from a running start or a jump.

In these cases, the practitioner will already have forward momentum when they execute the flips, which makes it easier to rotate their body. The front double full is an impressive move requiring strength and dexterity.

When executed correctly, it can be used to reach new heights or clear obstacles in parkour and freerunning.

Double Fronts

Double fronts are two front flips performed in succession without touching the ground. They require a lot of momentum and can be tricky to land correctly. Because of this, double fronts are often considered one of the more advanced parkour moves.

Gather Front

The gather front flip is popular among traceurs (parkour practitioners) because it looks impressive and is relatively easy to do. It’s also a good move to have in your arsenal if you’re ever in a situation where you need to overcome an obstacle quickly.

The gather front flip starts with a running jump. As you take off, scatter your feet so that you land on the obstacle with both feet simultaneously.

From here, you want to quickly tuck your legs up into your chest and tuck your chin down so that you’re in a tight ball. As you reach the peak of your jump, start to push off the obstacle with both feet.

Unfold your body so that you’re pointing straight up toward the sky, tuck your chin down again, and tuck your legs into your chest. You should now be flipping head over heels.

As you start to come down, straighten out your body and extend your legs so that you can land safely on the other side of the obstacle.

Rudy is a type of front flip performed in parkour and freerunning. The 540-degree twist is a key component in the ability to perform Rudy. This allows the performer to somersault in the air and land on their feet.

This 540-degree twist requires a large amount of torque to be created in the lower body so that the upper body can be thrown over it and complete the flip.

The 540-degree twist is created by using the momentum of the arms to pull the legs over in a flipping motion. The legs are then brought over the head and back down to the ground while the arms control the body’s landing.

Devil Drop is a type of front flip. It is often used as an acrobatic move in various martial arts and dance styles. The Devil Drop can be performed by first cat leaping into the air and then flipping forwards and downwards, landing on both feet.

This move is sometimes also referred to as a front inward flip. The Devil Drop can be an impressive and powerful move when performed correctly.

However, it is important to practice this move carefully, as it can be easy to over-rotate and land on your head or neck if you do not have enough momentum.

Wall Inward Twist

A wall inward twist, also known as a front flip, is a type of gymnastics move in which the gymnast throws themself over in front of a wall, somersaulting in mid-air and then catching themselves on the other side.

The move is often used as an element in floor routines or as a dismount from the beam or bars. Wall inward twists can be performed on any level surface, including trampolines, springboards, and even the floor.

The key to performing a successful wall inward twist is to ensure that you have enough speed and momentum to make it over the wall and to tuck your body tightly into a somersault position.

When performed correctly, an inward wall twist is an impressive and acrobatic move that will wow any audience.

How to Become a Master of Front Flips

Training to become a gymnast requires intense physical and mental preparation. Achieving all types of front flips requires a great deal of discipline, practice, and proper technique.

When executed correctly, a front flip looks effortless as the athlete appears to fly through the air before landing perfectly on their feet.

However, this move is quite difficult to master and takes many years of practice to perfect. Here is a guideline on how you can train to become a master of front flips:

Get in Shape

To execute a front flip properly, you must have a strong core and good upper body strength. Start by doing exercises that target these muscle groups, such as crunches, sit-ups, and push-ups.

As you get stronger, you can add more advanced moves such as plyometrics and weightlifting.

Learn the Proper Technique

A front flip requires precise timing and technique to execute it correctly. You must jump off your toes while swinging your arms up over your head for momentum.

As you reach the peak of your jump, tuck your knees into your chest and tuck your chin down so that you somersault forward. Finally, extend your legs out behind you and land on your feet; this is how to do a front flip.

Practice this move slowly until you get the timing down before attempting it at full speed.

Get Plenty of Practice

Like with anything else, practice makes perfect when it comes to flipping. Set up a safe space in your home or yard where you can practice without fear of injury.

Start walking or running towards the edge of your chosen space before executing the flip. As you gain confidence and strength, increase the height of your jump until you are flipping effortlessly like a pro!

How Many Types of Front Flip Are There?

There are 4 major types of front flips with different variations. The most basic front flip is the standing front flip, which can be done from a standing position without any momentum.

This is followed by the running front flip, which requires a little momentum to execute. The next difficulty level is the jumping front flip, which requires you to jump up into the air before flipping forward.

The fourth level is the flying front flip, which is done by leaping off an elevated surface and flipping forward mid-air. Also, there is the double front flip; two flips are performed quickly.

These are just a few of the different types of front flips that you can learn. As you become more skilled, you can progress to the more difficult variations.

Are Front Flips Dangerous?

A front flip is a dangerous move if not performed correctly. When you do a front flip with your hands, you put all your body weight on your head and neck.

If you land incorrectly, you can break your neck or spine. Even if you land correctly, the impact can still be jarring to your spine and neck. That’s why it’s important to warm up properly and use a spotter when attempting this move.

Are Front or Back Flips Harder?

Front flips are undeniably more difficult than backflips . The front flip requires a good deal of coordination and core strength. You have to tuck your chin, throw your arms up, and snap your legs over your head, all in one smooth motion.

Backflips, however, are relatively simple once you get the hang of them. All you have to do is throw your hips over your head and let gravity do the rest. Still, front and backflips require much practice before you can execute them perfectly.

Why Are Backflips Easier Than Front Flips?

Backflips are easier than front flips because they require less control and balance. You start standing and jumping back into the air when you perform a backflip.

This gives you a chance to get momentum before you start flipping. In contrast, front flips require you to start in a crouched position and then jump forward into the air. This makes it more difficult to generate enough momentum to complete the flip.

What Is a Front Flip 180 Called?

The term “front flip 180” describes a particular gymnastics move. It is also sometimes referred to as a “barani.” The move consists of a forward somersault with a half twist. It can be performed on the floor, beam, or vault.

The front flip 180 is considered a high-level move and is typically only attempted by experienced gymnasts. It requires a great deal of coordination and strength.

To perform the move, the gymnast will start in a standing position. They will flip front, rotating their body 180 degrees before landing.

What Is a Front Flip With a Twist Called?

It is called a Barani. It is a type of front flip with a 180-degree (half twist). This is an advanced move that requires a lot of practice and skill. It is often performed on trampolines or in gymnastics competitions.

The best way to learn how to do a Barani is to find a trained professional who can teach you the proper technique.

Is a Side Flip Easier Than a Front Flip?

A lot of people tend to think that a front flip is easier than a side flip. After all, when doing a front flip, you can see where you’re going and use your arms to help generate lift.

However, the reality is that a side flip is much easier than a front flip. You don’t have to worry about generating as much lift since starting from a lower height.

In addition, it’s easy to use your arms and legs to help rotate your body since they’re both on the same side. As a result, a side flip is much easier to execute than a front flip.

Front flips are a challenging but impressive gymnastics move. They require coordination, strength, and practice to execute correctly. However, they can be dangerous if not performed properly

The different types of front flips include the standing front flip, running front flip, jumping front flip, and flying front flip. Each one requires different techniques and levels of skill.

Pope arrives in Papua New Guinea for the second leg of his Southeast Asia and Oceania trip

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PORT MORESBY, Papua New Guinea (AP) — Pope Francis arrived in Papua New Guinea on Friday for the second leg of his four-nation trip through Southeast Asia and Oceania, becoming the second pope to visit the poor, strategically important South Pacific nation.

A cannon salute and marching band greeted the 87-year-old pope on the tarmac of the Port Moresby airport as he arrived after a six-hour flight from Jakarta, Indonesia. During the brief welcome ceremony, the pope momentarily lost his balance while maneuvering from his wheelchair to a chair, but his security guards steadied him.

While he was travelling, Indonesian police revealed they had detained seven people from the Java and Sumatra regions on suspicion of making threats on social media of staging suicide bombings during papal events and disrupting the pope’s security protocol.

The spokesperson for the Indonesian police’s elite counterterrorism squad, Aswin Siregar, described the threats as primarily a publicity-seeking exercise, but added that the investigation was continuing.

Francis' packed three-day Indonesia visit culminated with a jubilant Mass on Thursday afternoon before a crowd of 100,000 that filled two sports stadiums and overflowed into a parking lot.

“Don’t tire of dreaming and of building a civilization of peace,” Francis urged them in an ad-libbed homily. “Be builders of hope. Be builders of peace.”

The Vatican had originally expected the Mass would draw some 60,000 people, and Indonesian authorities had predicted 80,000. But the Vatican spokesman quoted local organizers as saying more than 100,000 attended.

"I feel very lucky compared to other people who can’t come here or even had the intention to come here," said Vienna Frances Florensius Basol, who came with her husband and a group of 40 people from Sabah, Malaysia, but couldn't get into the stadium.

“Even though we are outside with other Indonesians, seeing the screen, I think I am lucky enough,” she said from a parking lot where a giant TV screen was erected for anyone who didn't have tickets for the service.

While in Indonesia, Francis sought to encourage the country’s 8.9 million Catholics, who make up just 3% of the population of 275 million, while also seeking to boost interfaith ties with the country boasting the world’s largest Muslim population.

In the highlight of the visit, Francis and the grand imam of Jakarta’s Istiqlal Mosque, Southeast Asia’s largest, signed a joint declaration pledging to work to end religiously inspired violence and protect the environment.

In Papua New Guinea, Francis’ agenda is aligned with more of his social justice priorities. He will lay them out during his first full day Saturday, when he meets with the governor general before addressing government authorities and diplomats. Francis will also meet with children cared for by two charity services and then address the country's bishops, priests and religious sisters at a Marian sanctuary.

The strategically important Commonwealth nation is home to more than 10 million people, most of whom are subsistence farmers.

John Lavu, the choir conductor at St. Charles Luwanga parish in the capital, Port Moresby, said the visit would help him grow stronger in his Catholic faith.

"I have lived this faith all my life, but the coming of the Holy Father, the head of the church, to Papua New Guinea and to be a witness of his coming to us is going to be very important for me in my life as a Catholic,” he said on the eve of Francis' arrival.

Francis will be traveling to remote Vanimo to check in on some Catholic missionaries from his native Argentina who are trying to spread the Catholic faith to a largely tribal people who also practice pagan and Indigenous traditions.

The country, the South Pacific’s most populous after Australia, has more than 800 Indigenous languages and has been riven by tribal conflicts over land for centuries, with conflicts becoming more and more lethal in recent decades.

History's first Latin American pope will likely refer to the need to find harmony among tribal groups while visiting, the Vatican said. Another possible theme is the country’s fragile ecosystem, its rich natural resources at risk of exploitation and the threat posed by climate change.

The Papua New Guinean government has blamed extraordinary rainfall for a massive landslide in May that buried a village in Enga province. The government said more than 2,000 people were killed, while the United Nations estimated the death toll at 670.

Francis becomes only the second pope to visit Papua New Guinea, after St. John Paul II touched down in 1984 and again in 1995 during his lengthy, globetrotting voyages. Then, John Paul paid tribute to the Catholic missionaries who had already been trying for a century to bring the faith to the country.

Papua New Guinea, administered by nearby Australia until independence in 1975, is the second leg of Francis’ 11-day trip. In the longest and farthest voyage of his papacy, Francis will also visit East Timor and Singapore before returning to the Vatican on Sept. 13.

Tarigan reported from Jakarta, Indonesia.

Associated Press religion coverage receives support through the AP’s collaboration with The Conversation US, with funding from Lilly Endowment Inc. The AP is solely responsible for this content.

Nicole Winfield And Edna Tarigan, The Associated Press

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Self Defense

How to Take Someone Down

Last Updated: April 17, 2024 References

This article was co-authored by Joseph Bautista . Joseph Bautista is a Self Defense Specialist and a Martial Arts Instructor specializing in Filipino martial arts. With over 18 years of instructing and martial arts training experience, Joseph runs Legacy Filipino Martial Arts, a Filipino martial arts school based in San Francisco, California. He also teaches self-defense with Self Defense For the People, a self-defense program with clients such as Salesforce, Airbnb, Gap, UPS, and UCSF. When not teaching self defense he is teaching CPR and 1st Aid Skills to 911 Dispatchers and Local Police Officers in the SF Bay Area with 1st Five Minutes. This article has been viewed 410,183 times.

When faced with an opponent, it may be necessary to take the person down in order to defend yourself. Many strategies provide effective ways to take someone down without extensive training. In wrestling, several moves are designed specifically to bring your opponent to the mat. If you find yourself being attacked by another person, using defensive techniques can neutralize your attacker and bring them down.

Taking Down an Aggressor

Step 1 Block or avoid an attack from your opponent.

Place your arms in front of your face to block any punches.
Duck under a punch and prepare to counter attack.

Step 2 Use the force of your opponent’s attack against them.

Lean back away from the attack.
Grab the person by the arm or shirt as they are punching or attacking.
Pull the attacker towards you and down.
Use your leg to trip them to the ground as you pull them.

Step 3 Sweep your attacker off his feet and onto his back.

Move in close to your opponent.
Step one leg beside your attacker.
Grab the person by the shoulders and push them backwards.
Sweep your leg around and behind their ankles while you push.

Step 4 Use martial arts like Tae Kwon Do.

Watch instructional videos to see the movements in action.
Practice the moves in front of a mirror or with a trained partner.

Step 5 Subdue your opponent with a choke hold.

Wrap your dominant arm around the person’s neck as you move behind them.
Your elbow should be under the person’s chin with your bicep and forearm on either side of the neck.
Place your other hand behind the person’s head.
Squeeze your bicep and forearm closed and push the person’s head forwards with your other arm.
Hold the choke for 10-20 seconds and slowly lower the person to the ground.

Taking Down a Wrestling Opponent

Move around the mat keeping a constant eye on your opponent.
Test your opponent’s reactions by moving towards him from different angles.
Look for weaknesses in the way they respond to your movement.

A “Duck Under” requires you to move under your opponent’s arm as they approach and quickly grab him around the waist from behind. Keep one arm straight out in front of your opponent as you move behind your him; wrap your other arm around his waist from behind. Once you have a hold on your opponent, flip him onto the mat by falling back and swinging him with you.
A “Double Leg” takedown involves grabbing both legs of your opponent around mid-thigh and pulling them up and towards you to force your opponent onto his back. Approach your opponent from the front and grab both legs at once. Be careful not to lower your head or you become vulnerable.
Use a “Single Leg Takedown” to quickly take a shot at your opponent’s front leg as you face each other, lift it off the ground and knock him down by attacking the other leg. Grab the leg that is closest to you and pull it up. Use your feet to sweep his other foot off the mat while you push him off balance with the leg you are holding.

Commit to the takedown, and follow through with your attack.
Don’t stop your move until the referee calls the point or a penalty.

Step 4 Recover quickly to prepare your next move.

Set your legs in a defensive position.
Be ready to take a shot at your opponent if they provide an opening.
Prepare yourself to counter any aggressive moves by your opponent.

What Are An Attacker's Main Weak Spots?

Expert q&a.

In wrestling, keep your center of gravity low to avoid being knocked off balance by your opponent. Thanks Helpful 17 Not Helpful 3
Try to keep your opponent on the ground as much as possible so that they cannot attack and recover. Thanks Helpful 9 Not Helpful 1
Avoid conflicts and get away from an attacker as a first option. Only resort to taking someone down if you can't escape. Thanks Helpful 12 Not Helpful 3

Tips from our Readers

Most people telegraph their actions in advance, which should give enough time to anticipate a punch. Most people favor the "Wind' em up, Haymaker-style" punch. It travels in a wide arc towards you and is usually easy to see coming. Also, most people don't use a proper martial arts stance in a fight, so they have to adjust their posture to punch or shoot for your legs. This "telegraphy" can help you anticipate your opponent's moves.
When you're trying to take someone down and they're on your back, flip them over. This can cause them to lose balance, giving you an opportunity to attack your opponent.

Be aware of any regulations in your wrestling league involving illegal takedowns to avoid penalties. Thanks Helpful 26 Not Helpful 12
Engaging in violence may be dangerous and is illegal, unless it's done for self-defense, apprehending the suspect outside his or her property for clearly doing something illegal (especially when it's a felony), or arresting people as a police officer. Avoid fighting at all if possible. Thanks Helpful 6 Not Helpful 1
Never stamp on the head, because this is illegal to do, could possibly kill the person, and can end up getting you in trouble. Thanks Helpful 5 Not Helpful 1
Never use a choke hold on persons with heart conditions or breathing difficulties. Thanks Helpful 3 Not Helpful 1

↑ Mark Vinci. Self Defense Trainer. Expert Interview. 27 August 2019.
↑ http://www.expertboxing.com/boxing-techniques/defense-techniques/how-to-parry-punches
↑ Joseph Bautista. Self Defense Specialist, Martial Arts Instructor, & 1st Aid/CPR Instructor. Expert Interview. 30 April 2020.
↑ http://www.fightingarts.com/reading/article.php?id=284
↑ http://judoinfo.com/chokes.htm

About This Article

To take someone down, use your arms to cover your face or duck below their punches so you can counterattack. Then, grab their arm or shirt and use their forward momentum to pull the attacker towards you and down to the ground. As you’re pulling them towards you, use your leg to trip them. It’s important that you execute your takedown quickly to prevent your attacker from countering your movements. You also need to reset your stance and set your legs in a defensive position quickly after you take them down so you can prepare for your next move. For tips on how to plan your takedown move, keep reading! Did this summary help you? Yes No

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How to Do a TreFlip (360 flip) on a Skateboard

Introduction.

So, you’ve been skateboarding for a bit of a while now and want to learn one of the game’s most excellent and most challenging tricks? The tre flip, also known as the 360 flip or 3-flip, is a popular and stylish manoeuvre that combines a 360-degree spin with a kickflip. This article will explain the steps to mastering the tre flip, offer some helpful tips and tricks, and address common mistakes. Get ready to impress your friends and fellow skaters!

Understanding the tre flip, anatomy of a treflip.

A tre flip consists of two main components: a 360-degree spin of the skateboard and a kickflip. The board spins horizontally while simultaneously kick flipping vertically. When executed correctly, this creates a smooth and visually impressive trick that’s a favourite among skaters.

Importance of foot placement

Foot placement is critical to successfully performing a tre flip. Proper positioning allows for the right balance of spin and flip rotation, making the trick more manageable and increasing your chances of landing it.

Steps to Perform a TreFlip

Step 1: position your feet correctly.

Place your back foot on the edge of the skateboard’s tail with your toes hanging slightly off the edge. Your front foot should be slightly behind the front bolts, angled about 45 degrees. This foot positioning will allow you to generate the necessary scoop and flick for a successful tre flip.

Step 2: Master the scoop

The scoop is the key to getting the board to spin 360 degrees. To achieve this, you’ll need to use the ball of your back foot to scoop the skateboard’s tail in a scooping motion. This should be a swift and decisive movement, as it will determine the speed and height of the spin.

Step 3: Flick your front foot

As you hit the scoop with your back foot, flick your front foot up and outwards as if performing a kickflip. This flick is crucial for initiating the vertical flip of the board while it spins.

Step 4: Jump and spin

As the board begins to spin, rotate and flip, jump upwards

With both feet, ensure that you stay centred above the board. Please keep your eyes on the skateboard as it spins and flips beneath you. Staying centred and maintaining visual contact with the board will help you prepare for the next step.

Step 5: Catch and land

Use your front foot to catch the board mid-air as the tip of the skateboard completes its 360-degree spin and kickflip. Your back foot should follow shortly after. Once you’ve caught the board with both feet, bend your knees to absorb the impact and land smoothly on the ground. Congratulations, you’ve just executed a tre flip!

Tips and Tricks for a Perfect TreFlip

Practice the basics.

Before attempting the tre flip, ensure you’re comfortable with the basic tricks , like the ollie, kickflip, and 360 shove-it. Building a solid foundation in these manoeuvres will make learning the tre flip easier and more efficient.

Visualize the trick

Visualizing the tre flip can help you better understand the mechanics and timing. Close your eyes and imagine yourself performing the trick from start to finish. Visualization of advanced trick can boost your confidence and help you commit to the trick when ready to try it.

Record and analyze your attempts .

Using a camera or smartphone, record your attempts at the tre flip. Analyzing your footage can help you identify areas for improvement, such as foot placement, scoop technique, foot position, or flick timing. Reviewing your progress can also be a great motivator as you work towards mastering the trick.

Stay committed

Learning the tre flip takes time, practice, and perseverance. Don’t get discouraged if you don’t land it right away. Keep working on your technique and maintain a positive attitude. Remember that even the best skaters had to practice and learn from their mistakes.

Common Mistakes and How to Avoid Them

Incorrect foot positioning.

One of the most common issues when learning the tre flip is incorrect foot placement. As discussed earlier in the article, ensure your toes and feet are in the correct position. Experiment with slight adjustments to find the ideal placement for your body and style.

Not committing to the jump .

Hesitation can lead to failed attempts and even injuries. When attempting the tre flip, fully commit to the jump and spin, trusting that your body knows what to do. Confidence is key.

Missing the board

Catching the board in mid-air is essential for a successful tre flip. Please keep your eyes on the board as it spins and flips, and be prepared to catch it with the heel of your front foot before landing.

Mastering the tre flip takes time, patience, and dedication. Stay committed, and remember to have fun! Following the steps outlined in this article, practising the basics, and avoiding common mistakes, you’ll be well on your way to landing this impressive skateboard trick.

Useful Links

Skateboarding Made Simple: https://www.brailleskateboarding.com/skateboarding-made-simple/ Braille Skateboarding offers a range of instructional videos and guides, including those for tre flips. Their Skateboarding Made Simple series provides step-by-step instructions to help skaters learn and improve their tricks.
How to Tre Flip – YouTube tutorial by Aaron Kyro: https://www.youtube.com/watch?v=Wx6UZwcKpZI Aaron Kyro, a professional skateboarder and the founder of Braille Skateboarding, shares his tips and techniques for mastering the tre flip in this comprehensive video tutorial.
How to Tre Flip – WikiHow: https://www.wikihow.com/Tre-Flip-on-a-Skateboard WikiHow provides a step-by-step guide with illustrations to help you understand the mechanics of the tre flip and practice the trick.
Skateboard Trick Tips: https://www.skateboardhere.com/skateboard-trick-tips.html This website offers detailed skateboard trick tips, including a section on how to do a tre flip. It also provides information on other related tricks that can help you build up to mastering the tre flip.
/r/NewSkaters on Reddit: https://www.reddit.com/r/NewSkaters/ This subreddit is a great resource for beginner skateboarders looking for advice, tips, and support from fellow skaters. You can find discussions about various tricks, including tre flips, and even post a video of yourself for feedback from the community.
Transworld Skateboarding: https://skateboarding.transworld.net/ Transworld Skateboarding is a well-known skateboarding magazine with an online presence that features articles, videos, and interviews. Search their website for tre flip tips and related content from professional skateboarders and coaches.

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Pull the attacker towards you and down. Use your leg to trip them to the ground as you pull them. 3. Sweep your attacker off his feet and onto his back. Using a combination of a trip and a push, you can make someone fall backwards. This method works well when you are able to position yourself in front of an opponent.
How to Do a TreFlip (360 flip) on a Skateboard
Step 1: Position your feet correctly. Place your back foot on the edge of the skateboard's tail with your toes hanging slightly off the edge. Your front foot should be slightly behind the front bolts, angled about 45 degrees. This foot positioning will allow you to generate the necessary scoop and flick for a successful tre flip.
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