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 Don’ts 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.

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.

Is Your Back Pain Caused By Your Feet?

Back pain can be unbearable – when you have it, the only thing you want is to be rid of it. But if you’re trying all you can to treat your back and nothing’s fixing the problem for good, have you considered treating your feet?

Your body is interconnected with muscles, bones, joints and nerves, so the possibility that your back pain is actually caused by your feet is very real. Any injury or issue with your feet can result in related pain in your back simply through the way your gait or stance is affected. If you’re walking abnormally to avoid putting pressure on a problem area in your foot, your hips and lower back muscles will compensate, which can put pressure on your lower spine or even the rest of your back.

So while you treat your back, take a look at what’s happening with your feet. Are you wearing uncomfortable shoes that cause you to walk funny? Do you suffer from bunions, arthritis or another painful condition in your toes and foot joints? Did you recently sprain your ankle and do you still limp a bit? All of these issues could be the root cause of your back pain, so it’s important to seek the medical attention of a podiatrist to ensure your feet are in the best possible condition for the health of your back.