Hitting the Field? Here’s How to Avoid Athlete’s Foot

Athlete’s foot affects about one in five people, according to certain studies cited by WebMD. Luckily, it’s a very treatable condition, but that doesn’t mean it’s pleasant to endure. In fact, it can be quite detrimental to a person’s performance both on and off the sports field.

Though technically a fungal infection (known medically as tinea pedis, “ringworm of the foot”), athlete’s foot can at first just appear as incredibly dry skin, though if left unchecked, it could leave to a number of more severe foot problems, like burning pain and oozing blisters. So, what causes this unfortunate condition in the first place?

• Tight shoes: Any piece of footwear that squeezes toes together can help cause athlete’s foot, and plastic shoes tend to be the worst offenders, because of how they trap moisture near your feet.
• Sweating: Really, any lingering moisture inside your socks or shoes will up your risk of developing athlete’s foot symptoms.
• Direct contact: Though you’re probably not often touching your teammates’ feet, the infection can be spread in locker rooms through either accidental contact or…
• Indirect contact: A surface that’s been infected in a locker room (like a sock, a towel or even a bathmat) can also transmit the fungus to you.

If you’ve ever endured athlete’s foot, you understand how uncomfortable and painful it can be. As we mentioned above, the symptoms aren’t permanent, but they can still be a nuisance to deal with. In order to avoid this kind of foot pain whether you’re trying out for varsity or simply tossing the pigskin in the backyard, here’s what should you do:

Keep your feet dry.
After the game, it’s important to let your feet air out. Keeping moisture trapped between your toes is one of the ways athlete’s foot can get started in the first place, so try to avoid keeping your toes cooped up for too long. Along those same lines, changing your socks often (even in the middle of a game) can do wonders for general cleanliness.

Wear ventilated shoes.
Because athlete’s foot causes foot pain, it’s important to invest in shoes that feel as comfortable as possible. But even above comfort, ventilation should be your number-one priority when it comes to footwear. More airflow means less moisture for your feet, and that’s good news for trying to ward off infections and harmful fungi.

Protect yourself.
It’s not just the sports field you have to worry about — it’s the locker room, too. Invest in a good pair of sandals or shower shoes to wear when you’re rinsing off after the game, and do the same thing at public pools and fitness centers. Plus, it’s a good idea to pick up some powder (anti-fungal is best) to apply after every shower, to treat your skin.

For more information on lingering foot pain, athlete’s foot treatment and general infection prevention, find a podiatrist near you who can answer your questions.

Ask The Dr Ankle Sprain

“I didn’t see the pot hole when running on some back roads recently and I think I twisted my ankle, what should I do”?

The most common ways to sprain an ankle are by landing awkwardly after jumping or by walking/running on uneven surfaces.

A sprain occurs when your ankle is forced more out of alignment than normal. This can cause a stretch or a tear to the ligaments which hold your ankle in alignment and which give your ankle a feeling of stability.

• Stop your run if pain has occurred. Stand up slowly to be sure pain doesn’t sit you back down. If it does, do not restart running.

• Apply ice to the ankle 15 minutes an hour for the remainder of the day.

• Perform “ABC” range of motion exercises three times a day. These are done by leaving your hip, knee and leg still, move your foot as though you are writing out the alphabet in large capital letters, If this causes soreness, continue exercises. If this causes pain, seek medical attention.

 Seek medical attention for your sprain if;

• Pain keeps you from putting any pressure on your foot that day

• Pain continues for more than three days

• Your ankle feels weak or gives out on you while walking/running

• Your feel or hear a “pop” at the time of injury. A “pop” usually means you tore a ligament, tendon, muscle or broke a bone.

 If you don’t properly treat an ankle sprain:

• You are more likely to sprain it over and over causing more and more damage.

• You may have chronic pain, weakness, instability or inability to resume running

Ask the Dr Neuroma

“My feet burn and go numb when I am running, should I be concerned”?

That depends on how long the burning or numbness lasts. If your feet burn or go numb while running but then that feeling goes away within 5-10 minutes at the end of your run, then this likely indicates that your shoes aren’t fitting your feet well.

• With repetitive motions such as running, using the elliptical machine or stair climber your shoe stops when it hits the surface, but if your foot slides forward too much inside the shoe then this can cause the nerves (on the bottom of the foot) to become agitated and feel a numb/burning sensation.

• This will usually affect the entire bottom of both feet.

• Trying a different style of shoe or lacing your shoes more securely should help.

If the numbness occurs in one foot and is more localized to the ball of the foot then you may have a neuroma.

•  A neuroma is the thickening or inflammation of a nerve on the ball of the foot, leading to your toes

• You may feel as though you are stepping on a pebble or as though there is a wrinkle in your sock.

• Frequently you will feel an electric shock or numbness into your 3^rd and 4^th toes or your 2^nd and 3^rd toes. (think “I hit my funny bone” feeling).

Self care would include a wider toe box on your shoes or more cushioning at the front of your shoe.

Seek medical attention if symptoms persist for more than 30 minutes after your run or don’t resolve with altered shoes. The longer you run with a painful neuroma, the more aggressive professional treatment may need to be. It’s easier to treat early.

Your Feet Need Blood to be Healthy

P.A.D or atherosclerosis:

• Is a narrowing or occlusion of the arteries
• This occurs in the legs, and it can affect the feet.

Symptoms of PAD:

•  The most common symptom is claudication.

Claudication can feel like a dull cramp, fatigue or pain in your hip, thigh or calf muscles when walking, moving, or exercising and the cramps or pain goes away upon stopping activity. If this pain occurs each time you walk the same distance, the likelihood of the diagnosis increases.

• Rest pain or pain in the feet occurs when sleeping or with legs elevated, yet is relieved by dropping legs lower than your hips is another common symptom of PAD.

• PAD occurs frequently in diabetics. If you have nerve damage or neuropathy, your symptoms of PAD may be masked. PAD can lead to acute limb ischemia or gangrene.

PAD can lead to acute limb ischemia or gangrene. It is characterized by a lack of pulses in the feet, pain in the toes especially at rest, paleness to the foot especially with the leg above the heart, coldness or one foot cooler than the other foot, tingling or numbness in the foot, and paralysis. Your feet might feel better if your legs are lower than your heart because gravity may assist in the blood flow to the feet. So, if you find yourself sleeping sitting up because your feet feel better that way, you may be suffering from inadequate blood flow to your feet. Having PAD can increase your risk of heart attack and stroke. Early detection and treatment are essential.

Your Podiatrist can screen your feet for PAD. If you think you have PAD, stop smoking and or using tobacco immediately, control your glucose if you have diabetes, control your blood pressure and start an exercise program after consulting with your physician.

Proper foot care if you have PAD:

•  Wear appropriate footwear
•  Do a daily foot inspection
• Use a moisturizer daily
• Any skin lesions or ulcers should be addressed immediately
• See your Podiatrist for preventive education, evaluation and treatment.

Foot Care for Marathon Running

Flying Pig Participants, (or any long distance runner) …5K to 4-way with cheese…this is it: the time is upon us to show what our training has done for us.  I’m super excited for this new extended challenge I have taken on and hope that you feel excited, challenged and ready for your Pig Event. I have enjoyed sharing some foot care tips with you throughout the past few training months and appreciate all of your feedback.  Before I throw out some final “foot thoughts” for you, I want to wish each and every one of you a perfect running day, a successful day, a full-filling day and a giant smile at your finish line!

1. Cut your toenails between Friday April 27 and Sunday April 29.
2. Don’t forget to GLIDE (or similar) your feet….you know the pressure hot spots by now.
3. Before your race (depending on your distance) run 1/4 to 1 mile–make sure you like your shoe-tie!!
4. This weekend, be sure the socks you have chosen to wear on race day(s) are clean and ready for you.
5. If your calluses bother you, file them one last time this weekend.
6. Put a thin layer of anti-fungal cream between your toes to reduce friction/blisters on race day.
7. A little extra stretching of the arch of your feet as well as your calves and hamstrings..every day.
8. Remember to relax your toes when you are running…let them flatten out, don’t scrunch or curl them up.
9. And above all else, these words from my husband to me every single solitary race I have run!

HAVE FUN!

After the race, pamper yourself and your feet…but if they decide to renege on you…I’d be happy and honored to help get your feet better—-you know—-for the NEXT race!

Can Running Through the Pain Cause Permanent Nerve Damage?

One of the most difficult things for a runner to determine is when it is okay to keep running through pain versus when it’s time to ease up. It is a very common thing for runners to experience various aches and pains due to general muscle soreness, so not every pain you feel will be a significant cause for concern. There are, however, times when it may be necessary to pay attention to what your body is telling you in order to avoid any long-term, or possibly even permanent, injuries.

Pain is quite a complex phenomenon, and it comes in many different forms, making it difficult at times to nail down what may be the cause of what your body is feeling. It is important to note that pain does not always equal muscle, tissue or nerve damage; for example, cramps can be very painful, but only in very rare cases can they cause permanent damage to your muscles. So if pain can be somewhat misleading, is it okay to just say “No pain, no gain” and keep running when you’re feeling significant pain? If you do decide to run through the pain, does that put you at risk of experiencing permanent nerve damage?

The answer will depend upon where exactly you’re experiencing the pain, as well as how severe the pain is. If you run frequently and are experiencing mysterious pain running through your foot, you may be dealing with a nerve issue. When a nerve is irritated or injured, it can produce symptoms such as weakness, burning sensations, loss of motor function, numbness, tingling, or shooting pain through your foot. If you’re experiencing any of these types of symptoms, it is not advisable to continue running, as this may aggravate the injury and possibly cause more permanent damage.

Sometimes muscle inflammation due to overuse can be the cause of nerve problems; the inflamed muscle may begin to put extra pressure on the nerves in your foot, essentially trapping or pinching those nerves. This type of condition can affect several different regions of the foot, and is often treated by cortisone (anti-inflammatory) injections. Another condition known as neuroma affects the nerve between the toes. Neuroma makes it very difficult to put weight on the ball of the foot, and often may feel swollen, like there’s a rock in your shoe. Excessive and repetitive high-impact exercises (i.e., running) can create or further aggravate neuroma; cortisone injections are used to treat this condition as well.

A good rule of thumb to use is that if something hurts so bad that it’s difficult for you to walk on it, you should not be running on it. Although it may be tempting to just write off the pain and power through, it is always better to be safe than sorry when it comes to your health. In addition, it is a good idea to visit a podiatrist to properly diagnose the issue. If you still want to remain active during your break from running, you can engage in low-impact exercises such as swimming, rowing or biking, in order to reduce symptoms of nerve damage without risking further injury.

Foot Care Tips By Dr. Titko …Revealed!

The following article is based on Dr. Titko’s long-standing expertise with helping with the relief and prevention of a wide range of painful foot and ankle problems.

 PROPER SHOES TO PROTECT YOUR FEET IF YOU HAVE DIABETES

The number one reason a person with diabetes is admitted to the hospital is for foot ulcers or openings in the skin.

• 70% of these ulcers result in amputation.
• A corn or a callus (hard skin on top of your toes or on the ball of your feet) indicates a pressure point and in people with diabetes, this means an area at greater risk of ulceration or infection.
• Prevention is the key to avoiding amputation.
• By wearing properly fitted shoes, before an ulcer starts, the risk of amputation is reduced. In addition to fitting properly, the shoes must have solid support with protective custom inserts.
• If your feet have nerve damage (neuropathy) from diabetes, you may be unaware of ill-fitting shoes. Shoes that are too tight or too small can lead to ulcers.
• Fortunately, most insurance plans cover custom fitted shoes and inserts for those feet at risk of damage as a result of diabetes. These shoes are available by prescription only from your podiatrist.
• Don’t wait until it is too late to be sure that your shoes will help keep your feet healthier, longer.

THE BOTHER WITH BUNIONS

 A bunion is a bump just behind your great toe and is hereditary in nature.

• Pain from a bunion is different for everyone; size is not an indicator of pain.  Bunions can be painful whether they are small or large and some are not painful at all.
• If there is pain from the bunion, it is usually noticed after, rather than during, activity.
• Bunions occur in women more frequently than in men.
• Shoe pressure against the bump or arthritis in the great toe joint can be a source of pain. Bunions may be more painful in tight fitting shoes.
• Ice, wider shoes, and over-the-counter medications may be helpful to reduce the pain in the early stages.
• Because bunions form as a result of a mechanical defect in the foot structure, orthotics (custom prescribed inserts for your shoes) may help to alleviate the pain.
• Although surgery is sometimes necessary, your podiatrist can offer other treatment options that may help you avoid or delay surgery for this joint pain.

 WHEN A SPRAIN IS NOT A SPRAIN

If you have ever turned your ankle or felt like your “ankle gave out on you”, you may have suffered one of the most under treated injury of the body – an ankle sprain.

• If it hurts bad enough you may go to the emergency room or have x-rays taken at your doctor’s office. Even if the x-rays show no broken bones, there could be damage to the ankle that can’t be seen on the x-rays.
• If x-rays say nothing is broken, try starting with exercises for your ankle: pretend your foot is a pencil and draw out the alphabet three times a day.
• You may feel it’s not bad enough to initially seek medical attention and decide to “just walk it off.” But if there is bruising or if the pain or swelling persists, then your ankle requires more investigation.
• Ligaments help your ankle to feel stable and secure. Tendons give your ankle strength. When bones don’t break, frequently ligaments or tendons tear. If left undiagnosed or untreated, a “simple sprain” can lead to long term weakness, instability and pain.
• Because ligaments and tendons can’t be seen on an x-ray, an ultrasound or MRI will help diagnose tendon or ligament tears. Your podiatrist can help your ankle become less swollen, less painful and regain its strength and stability.

 WARTS ARE CONTAGIOUS

• Once you have had a wart on your foot, there is a 20% chance you are going to get another one.
• If you have warts on your feet you can easily share them with your friends and family.
• Frequently, but not always, warts on your feet can look like raised areas with dark dots (that look like seeds but they are not) or flat and whitish-yellow in color. Usually there is pain when standing if they are on your heel or the ball of your foot.
• You may start with one, but more may be coming soon. They tend to spread to other feet through wet surfaces such as the shower floor, bathroom tile or rug.
• Use caution when trying to treat these areas with medications bought at the store. Many of these treatments involve using acid on your feet and may cause chemical burns.
• Recognize that not all lesions on your feet are warts; they may be calluses, clogged sweat glands (like a pimple you may get on your face but very painful) or a host of other skin conditions including melanoma (skin cancer).
• Professional diagnosis and treatment by a podiatrist are recommended for their enhanced safety and effectiveness.

 DO YOU HAVE HEEL PAIN THE FIRST FEW STEPS IN THE MORNING?

The most common cause of heel pain is known as Plantar Fasciitis. It may be caused from over strain or under support of your feet, trauma or poor mechanics.

• A podiatrist can do a complete exam to check for other causes of heel pain including: stress fracture, damaged nerves, tumor and many others.
• Plantar fasciitis is easier to treat with faster results if diagnosed early. Some at home remedies for heel pain; take over-the-counter anti-inflammatory medicine, apply ice to your heel 15 min of every hour, roll your arch over a baseball or can of soup and wear good supportive, comfortable shoes.
• If your heel pain persists you many need x-rays to rule out other causes of heel pain such as a fracture, tumor, or foreign body. Ultrasound or MRI can help rule out tendonitis or arthritis.
• Your podiatrist can help to control any mechanical defect of your feet with the use of orthotics or physical therapy, and the recommendation of the proper shoes to wear. You may need your feet strapped/taped for enhanced support. The use of other medications can help relieve your heel pain.
• There are some exciting new treatments for heel pain that are minimally invasive and may give long lasting relief.
• The key to quick and long-lasting comfort is an early diagnosis and immediate start of treatment.

SUMMER SPORTS CAN BE HARD ON YOUR FEET

• If you were less active in the cooler months and waited for the sun to come out to increase your activities – your feet may not be ready. Without properly preparing your feet for increased exercise, you may develop heel pain, muscle strains or tendonitis in your ankles.
• Your shoes should match your sport. For example; do not run long distances in basketball shoes. You should always wear firm soled athlete shoes for all sports or activities, not flimsy, non-supportive shoes. If you do develop heel or ankle pain you may need custom-made orthotics – these offer superior support to any over-the-counter shoe insert.
• Proper stretching of your tendons may help to prevent foot and ankle pain during sports or activities. Consider rolling your arch over a can of soup or a frozen bottle of water and with your knee extended pull your toes up toward your nose to stretch your Achilles before and after sports or fitness activity.
• If you have foot or ankle pain that occurs either during or after your fitness activity, see your podiatrist for a complete exam, proper diagnosis and treatment options to alleviate these pains and to prevent future injuries or pain.

INGROWN TOENAILS – PROPER CARE GETS YOU BACK ON YOUR FEET

• Ingrown toenails can cause pain and become infected.  If the skin around you nail is red or if pus is seen around the nail, some self-treatments may make the condition worse.
• Try soaking your toe in luke-warm water with a little Epsom salts or liquid dishwashing detergent. Apply an antibiotic ointment and band aid to the nail area. If no improvement is seen in 2-3 days, you may require professional treatment.
• Ingrown toenails are usually hereditary in nature, but sometimes trauma can be the cause. Be sure to check your children’s nails, especially if you have suffered from this condition.
• Try wearing wider shoes to prevent the pressure on your toe which would increase you pain.
• Antibiotics may temporarily offer relief.
• If pain, redness or pus continues, seek professional intervention from a podiatrist for lasting comfort.

For the last 17 years, Dr. Titko has been leading the charge for good foot health through her practice at the Center for Foot Care. Together with her staff, she has developed the Center for Foot Care into a practice that provides superior quality medical and surgical care of the foot and ankle to the local and extended communities of Cincinnati. You can reach Dr. Titko at either of her office locations, in Mt. Healthy on Hamilton Avenue at 513-729-4455 or in Erlanger on Dixie Highway at 859-341-0575. For more information, visit www.CincinnatiFootCare.com

Proper Shoes For Diabetics

Kristin K. Titko, DPM, MBA, is a board-certified specialist at the Center for Foot Care, a leading podiatric practice in Cincinnati. Dr. Titko has written several articles on achieving and maintaining good foot health, and regularly presents seminars and lectures on podiatric health to various local groups, including diabetic focus groups, the arthritis foundation, and school-age children and their parents.

The following article is based on Dr. Titko’s long-standing expertise with helping with the relief and prevention of a wide range of painful foot and ankle problems.

PROPER SHOES TO PROTECT YOUR FEET IF YOU HAVE DIABETES

• The number one reason a person with diabetes is admitted to the hospital is for foot ulcers or openings in the skin.
• 70% of these ulcers result in amputation.
• A corn or a callus (hard skin on top of your toes or on the ball of your feet) indicates a pressure point and in people with diabetes, this means an area at greater risk of ulceration or infection.
• Prevention is the key to avoiding amputation.
• By wearing properly fitted shoes, before an ulcer starts, the risk of amputation is reduced. In addition to fitting properly, the shoes must have solid support with protective custom inserts.
• If your feet have nerve damage (neuropathy) from diabetes, you may be unaware of ill-fitting shoes. Shoes that are too tight or too small can lead to ulcers.
• Fortunately, most insurance plans cover custom fitted shoes and inserts for those feet at risk of damage as a result of diabetes. These shoes are available by prescription only from your podiatrist.
• Don’t wait until it is too late to be sure that your shoes will help keep your feet healthier, longer.

For the last 17 years, Dr. Titko has been leading the charge for good foot health through her practice at the Center for Foot Care. Together with her staff, she has developed the Center for Foot Care into a practice that provides superior quality medical and surgical care of the foot and ankle to the local and extended communities of Cincinnati. You can reach Dr. Titko in Mt. Healthy on Hamilton Avenue at 513-729-4455. For more information, visit www.CincinnatiFootCare.com

TIPS TO HELP YOU STAY ON YOUR FEET!

FALL PREVENTION STARTS WITH KNOWLEDGE

Shoes can make all the difference between being balanced and comfortable or at a higher risk of a fall. The following guidelines can help you pick the best shoe for your feet and lifestyle.

 Avoid shoes that are excessively flexible and worn.

 Wear shoes that encourage activity. Walking shoes and leisure shoes that are light-weight are often the best, as long as the mid-sole is not too flexible

 Avoid open-backed shoes or open-backed slippers. Such footwear can be hazardous and cause falls. Studies show those that go barefoot or wear slippers in the house are at an increased risk of falling.

 If your foot swells or becomes larger during the day, stretchable Lycra shoes are best, as long as they remain supportive and not too flexible. Lycra shoes can also be more comfortable if you have hammertoes or bunions.

 Proper fit is critical. Shoes that are too big can be a hazard as well as shoes too small (width or length) as they can cause callus, corns, and sore areas that can result in falls.

 Depth shoes are good for balance as they often support the foot higher toward the ankle.

 Anything with a very high sole or anything that puts you off the ground creates more imbalance. Avoid any shoe with a sole over ½ inch.

 Shoes with good padding are more comfortable and are recommended, but too much padding will be like walking on sand and may cause imbalance if you are too high in the shoe.

 Avoid excessively slick-soled shoes, as well as those that are too “grippy.” Soles that are excessively slick or slippery, or the opposite, too “grippy”, can cause falls. A crepe sole is one recommendation because it also absorbs shock.

 Velcro laces are ideal, but Velcro latching is often neglected, thus creating a situation where the shoe can become too loose. Shoes with laces are fine, so long as they are tied snug to create a good fit.

 Diabetics and seniors should also avoid open-toed shoes, sandals, or flip flops.

CALL US TODAY AND ASK US ABOUT OUR COMPREHENSIVE DEPTH SHOE PROGRAM!

513-729-4455 OR 859-341-0575

Running Injuries – Imperfections in Structure

Running Injuries – Running, along with walking has been the primary mode of human locomotion since the early age of humankind; some even contend that it had a pivotal role in human evolution. Running can be quite a beneficial endeavor and regular runners reap the health benefits of this ancient activity, such as lower rates of cardiovascular disease, cancer, neurological disorders, infections, disability, and overall mortality compared to non-runners as they age. There is no indication that runners have a greater incidence of osteoarthritis of the lower extremities, proving that the body is well-adapted to handling the type of chronic loads encountered during regular running over time.

However, studies have found that anywhere from 24-65% of runners, both recreational and competitive, report at least one running-related injury per year.  Various factors can contribute to the development of injuries, but all can be broken down into eight categories.

• Imperfections in structural and functional anatomy  – Examples are body misalignments, poor muscular strength and flexibility
• Faults in running techniques – The most common error in technique encountered in clinical practice is over-striding (running with an abnormally low cadence), which is linked to excessive stress on the lower extremities.
• Faulty training and recovery – Perhaps the most prevalent factor leading to injury. Many injuries are a result of an increase in mileage, completion of a race, or increased training intensity.
• Nutritional errors – inadequate balance of diet and hydration
• Improper footwear:  type, fit, function, and condition
• Improper care of feet and body when not running – Improper or suboptimal footwear may contribute to injuries such as plantar fasciitis and stress fractures.
• Underlying medical conditions – Examples would include diabetes, neurologic, inflammatory, or neoplastic disorders.
• Traumatic injuries – These include sprains, fractures, ruptured tendons, etc. Acute traumatic injuries may result in chronic conditions.

Treating runners’ injuries is not just fixing the immediate problem, but taking into consideration all factors, to keep him/her healthy and running.

As a runner, I understand the drive and training that goes into both recreational and competitive running. I know how important it is to stay healthy and pain free. Treating acute injuries quickly usually results in less down time. Our office is the only medical office in the Tri-State area offering MLS Laser Therapy.   This painless and effective procedure delivers rapid pain relief, reduction of inflammation and timely healing of sprains and strains. Foot pain is not normal; it is your body’s way of telling you to take action. Listen to what your body is telling you – contact us today, call 513-729-4455 or simply send us a contact email, we can get you back on your feet.

(Source: Podiatry Management, Feb 2013)

Interesting Foot Studies

Interesting Foot Studies – A study of 2,089 participants show that left-handed people were less likely to have foot pain or any foot disorders on the same left side foot, but were more likely to have bunions on the same side to the left hand.
Among right-handed people, there was a significant increase in odds of having a same-sided foot disorder versus opposite side foot disorder. Right handed domination resulted in an increase of 30% for Morton’s neuroma, 18% for hammer toes, 21% for lesser toe deformity and twice the odds of any foot disorder. There was a 17% decreased odds for a bunion and an 11% decreased odds for high arches.

(Source: Journal of APMA, Jan/Feb 2013, Vol 103, #1)

Healthy Running

One of the first steps to healthy running is wearing supportive running shoes. Neglecting to wear proper footwear can lead to a variety of foot problems that can cause injury and impede performance.
Feet are generally categorized into three types: low/flat arch, normal arch, and high arch. Look below to see which type of running shoe fits your foot type.

For feet with low arches: Choose a supportive shoe that is designed for stability and motion control. These shoes help to correct for overpronation.

For feet with normal arches: Choose a shoe with equal amounts of stability and cushioning to help absorb shock.

For feet with high arches: Choose a cushioned running shoe with a softer midsole and more flexibility. This will compensate for the poor shock absorption of a high-arched foot.

The Dos and Dont’s for Fabulous Feet

Whether you like to get a pedicure in the nail salon or at home, follow these easy Dos and Don’ts to keep your feet looking and feeling their best.

Dos

• If you have diabetes or poor circulation in your feet, consult a podiatrist so he or she can recommend a customized pedicure that both you and your salon can follow for optimal foot health.
• Schedule your pedicure first thing in the morning. Salon foot baths are typically cleanest earlier in the day. If you’re not a morning person, make sure that the salon filters and cleans the foot bath between clients.
• Bring your own pedicure utensils to the salon. Bacteria and fungus can move easily from one person to the next if the salon doesn’t use proper sterilization techniques.
• When eliminating thick, dead skin build-up, also known as calluses, on the heel, ball and sides of the feet, use a pumice stone, foot file or exfoliating scrub. Soak feet in warm water for at least five minutes, then use the stone, scrub, or foot file to gently smooth calluses and other rough patches.
• When trimming nails, use a toenail clipper with a straight edge to ensure your toenail is cut straight across. Other tools like manicure scissors or fingernail clippers increase the risk of ingrown toenails because of their small, curved shape. See a podiatrist if you have a tendency to develop ingrown toenails.
• To smooth nail edges, use an emery board. File lightly in one direction without using too much pressure, being sure not to scrape the nail’s surface.
• Gently run a wooden or rubber manicure stick under your nails to keep them clean. This helps remove the dirt and build-up you may or may not be able to see.
• Maintain the proper moisture balance of the skin on your feet by applying emollient-enriched moisturizer to keep soles soft.
• Use a rubber cuticle pusher or manicure stick to gently push back cuticles. If toenails are healthy, you can use nail polish to paint toenails. Make sure to remove polish regularly using non-acetone nail polish remover.

Don’ts

• Resist the urge to shave your legs before receiving a pedicure. Freshly shaven legs or small cuts on your legs may allow bacteria to enter.
• If you are receiving a pedicure and manicure, don’t use the same tools for both services as bacteria and fungus can transfer between fingers and toes.
• Although certain salons offer this technique, don’t allow technicians to use a foot razor to remove dead skin. Using a razor can result in permanent damage if used incorrectly and can easily cause infection if too much skin is removed.
• Don’t round the edges of your toenails. This type of shape increases the chances that painful ingrown toenails will develop.
• Emery boards are extremely porous and can trap germs that spread. Since they can’t be sterilized, don’t share nail files with friends and be sure to bring your own to the salon, unless you are sure that the salon replaces them with each customer.
• Don’t use any sharp tools to clean under nails. Using anything sharp makes it easy to puncture the skin, leaving it vulnerable to infection.
• Be sure that you don’t leave any moisture between toes. Anything left behind can promote the development of athlete’s foot or a fungal infection.
• Because cuticles serve as a protective barrier against bacteria, don’t ever cut them. Cutting cuticles increases the risk of infection. Also, avoid incessantly pushing back cuticles, as doing so can make them thicker.
• If you suffer from thick and discolored toenails, which could be a sign of a fungal infection, don’t apply nail polish to cover up the problem. Nail polish locks out moisture and doesn’t allow the nail bed to “breathe.” Once you fix the underlying issue, then it is safe to paint nails. If the problem persists, be sure to visit your podiatrist.

Fissures And Cracks – What Are They?

Our skin is a complicated organ that needs to be supplied with the right quantity of moisture to keep it healthy. It can, however, be very hard to achieve the right balance especially on the feet. And the situation gets worse in extreme weather conditions when the skin gets too dehydrated or moist, leading to fissures and cracks.

What Are Fissures and Cracks?

Fissures and cracks are splits in the skin. Fissures normally form on the heel and are a result of dryness, while cracks are a result of a bacterial infection. People who have the habit of walking barefoot are more susceptible to such problems. Apart from this, patients who wear synthetic socks and shoes are also at risk of developing infection. Fortunately, doctors can easily treat cracks and fissures and assist patients in preventing further issues.

Treatment

If its moisture that’s causing bacteria or fungal infection on the skin, the expert may apply certain kinds of medications to the feet. The patient may also be prescribed an antifungal ointment to use at home. In some cases, doctors may hand out oral medications as well. However, in case the patient suffers from dry skin, the expert may remove the rough patches with a special ointment. Fissures might be bandaged and an antibiotic may be given to prevent infection and soothe cracks.

Caring For The Feet

The expert might treat the fissures and cracks in the office. However, patients can also try out the below mentioned tips

For Dry Skin:

• Always apply a good moisturizer on the feet after washing them thoroughly.
• Ask an expert before making use of pumice stones to decrease calluses.
• Avoid walking barefoot. Avoid open shoes.

For Moist Skin:

• Dry the area in between the toes after taking a bath.
• Never apply lotion between toes.
• Take advice from the experts about utilizing antifungal lotions and powders.
• Wear cotton socks.

Whether you suffer from moist skin or dry skin, inspect your feet on a regular basis. Look at the bottom and top of your foot. Also, visit a center for foot care in case you see swelling, redness, or increased heat.

Essentials of Diabetic Foot Care

Diabetes and foot problems go hand in hand. Most diabetics are diagnosed with foot-related issues and have to seek medical help as soon as possible. There are several diabetic symptoms that contribute to foot infection. For instance, patients with sugar problems normally experience bulky calluses that can grow into ulcers. Apart from this, another possible sign is bad blood circulation that has the ability to disturb the body’s capacity to repair, and heal.

Diabetes can also cause severe nerve injury that limits sensation. Due to nerve damage, the patient might not experience any pain of infection or injury, allowing lesions to go completely unnoticed and consequentially worsen. When a lesion is left untouched for a long duration of time, it can become infected.

Medical treatment normally comprises of hospitalization, antibiotics, and several other procedures. The feet are particularly susceptible to problems as they are hard to inspect and out of sight. For such reasons, it is very important that diabetics carry out rigorous foot care.

Here are a few things that can be done:

• Most foot problems can be avoided merely by selecting practical shoes. Opt for footwear with round toes and keep the heels low. Anything that is more than 3 inches must be avoided. People with flat feet must opt for shoes with an excellent arch support.

• Examine your feet regularly for any indication of blisters, calluses, injuries or sores. Make this a daily chore, maybe something you finish right after waking up and before going to sleep. Make use of a hand mirror to examine those difficult to view areas. If this does not work, have a loved one check them for you.

• Cut your nails on a regular basis and shape them to the curve of the toes and be very careful not to cut them too short.

Visit a reputed center for foot care annually for check-up. Also ask the doctors of they recommend any specific medication or products for enhancing the foot care regimen.

Runners Foot Care in Inclement Weather

Flying Pig training continues for this podiatrist….mileage has been ramping up and the weather is not
cooperating. I hope everyone training is facing the challenges head-on…or as I like to say: feet first. (Uggg) Was it just 2 weeks ago when I ran 10 of my 19 miles in a snow storm? I came back to Mojo/Buckeye Running Company base looking more like a snow cone than an endurance athlete. It sure was beautiful though.

RUNNING IN THE SNOW:

• carefully select your socks. I love Balega socks. Keeping my feet warm and dry.
• put antifungal cream between your toes before running to help combat moisture build-up (because fungus loves moist dark areas)
• stretch your calves extra (before, during (such as water stops) and after the run because your gait will change when the terrain gets slippery

And then there was the rain this week. I intentionally went out running in the rain one day because
you never know what the PIG (or any other Spring race) is going to hand you that day.

RUNNING IN THE RAIN:

the above “snow” tips help your foot health in the rain too…but here’s some more:

• Immediately remove your wet socks and shoes after the run.
• Towel dry your feet, especially between your toes, rather than let them air dry.
• Before your run, add some extra glide-like product to blister prone areas.
• Secure your laces so they don’t slip open when they get wet. A loose shoe allows for more skin irritations such as friction, corns, calluses.

Protect your feet from the elements….you are asking a lot from them right now. Run Healthy!!