Signs of Foot Problems

Have you looked at your feet lately? Do you know what you are looking for? If not, I suggest looking for signs of foot problems. If you answer yes to the questions below, you have a sign of a foot problem. Make an appointment to have your feet checked. For overall health, check your feet daily. Preventive measures and early detection is a critical component to a healthy lifestyle.

Take a minute and look at your feet and go over the checklist.

Foot Checklist:

Do your feet tingle, burn, or hurt?

Are your feet sensitive to touch, heat, or cold?

Can you feel touch, heat, or cold?

Are your feet changing shape?

Are your feet discolored or changing in color?

Are there changes in temperature of your feet?

Are you losing hair on your toes or feet?

Is your skin dry and cracked?

What color are your toenails? Are they think and yellow?

Do you have a Fungus infection?

Do you have blisters, sores, ulcers, corns, or ingrown toenails?



Citations:

Centers for Disease Control and Prevention. (2011). Diabetes Public Health Resource. Retrieved from http://www.cdc.gov/diabetes/pubs/tcyd/foot.htm

Image by DannyMcL. Flickr. (2011). CC BY-NC-ND 2.0. Retrieved from

http://www.flickr.com/photos/dmcl/2153093566/sizes/m/in/photostream/

Foot Exercises & Stretches

Most people at least try to incorporate some sort of exercise into their daily routine in order to stay fit and active. Try to incorporate these foot and ankle exercises into your next work out routine. Not only will you be stretched properly, you will be less likely to incur an injury. Your feet and ankles will thank you.

Exercise #1: Ankle Pump Up

To strengthen the muscles in the front of your shin and to increase ankle dorsi flexion, try this exercise.

Pull your foot up like you are trying to touch your toes to the front of your shin. Hold this position for 10 seconds. Do 3 sets of 10 to start. Have a goal of 3 sets of 30 exercises. Try to do the exercises three times per day.

Exercise #2: Ankle Pump Down

To strengthen the muscles in the back of your calf and to increase ankle plantar flexion, try this exercise. This exercise is the opposite of the Ankle Pump Up.

Push your foot down like you are pointing your toes to the floor. Hold this position for 10 seconds. Do 3 sets of 10 to start. Have a goal of 3 sets of 30 exercises. Try to do the exercises three times per day.

Exercise #3: Bent Knee Wall Stretch

Have tight calf muscles? This stretch is for you. This particular exercise stretches the soleus.

Stand in front of a wall. Outstretch your arms to lean against the wall. Move one foot forward. The other foot should stay back and bend that leg slightly. You will then feel a stretch in the back of your calf. Hold for 30 seconds. Do 3 sets of 10 exercises. Have a goal of 3 sets of 30 exercises. Try to do the exercise three times per day.

Exercise #4: Straight Knee Wall Stretch

Try this exercise to help with the calf muscle called the gastrocnemius.

Stand in front of a wall. Outstretch your arms to lean against the wall. Move one foot forward. The other foot should stay back and have that knee straight. You will feel a stretch in the back of your calf. Hold for 30 seconds. Do 3 sets of 10 exercises. Have a goal of 3 sets of 30 exercises. Try to do the exercise three times per day.

Broken Bones: Stabilizing & Medical Treatment

The first thing one should do if they believe they may have broken a bone in their foot or ankle is to stabilize the injury and then elevate it. The second step is to contact your Podiatrist, Dr. Vittori, for X-rays and proper medical treatment of the injury.

Stabilizing the injury:

• Find a splint that will keep the injury from moving around. The splint can be as simple as a pillow wrapped around the foot which can be tied with a bandage.

• Do not wrap the foot too tightly. The injury needs to have blood supply circulating. The signs to be aware of if the injury is wrapped too tightly are if the injury hurts worse, turns blue, or if one is unable to wiggle their toes.

• Elevate the injury by lifting the foot at a level which is higher than the rest of the body. This will reduce swelling and pain.

• Ice can also be used to minimize the swelling and pain. Apply ice that is wrapped in a towel and do not put the ice directly on open skin.

After the injury is stabilized, contact Dr. Vittori, since treatment of broken bones varies depending upon what part of the foot or ankle is broken. 

Common treatments of broken bones in the foot or ankle:

• Some broken bones in the foot and ankle require the individual to remain off of the injury by using crutches or flat-bottom shoes.

• Other broken bones require the use of splints and casts.

• The most extreme treatment involves surgery to repair the foot.

Pain Free Running

Summer is still in full swing, but is your running? If you've been running all summer long, and are now experiencing pain in the arch and bottom of the heel, the pain can indicate Plantar Fasciitis. The pain is causes by inflammation of the tissue connecting the heel bone to the base of the toes.

Short and long distance running can cause the pain. Even if you’re not a runner, you can experience Plantar Fasciitis. Other causes of Plantar Fasciitis include obesity, walking barefoot, and improper footwear.

Get back on the track/trial running pain free:

• Wear insoles in your running shoes, orthotics or gel heel supports to cushion and absorb shock
• Night splints
• Anti-inflammatory medication
• Purchase running shoes based on your running habits
• Replace worn shoes every 350 – 500 miles
• Make appointment to get your feet checked by a Podiatrist
• Shockwave therapy

American Podiatric Medical Association. Get A Handle on Your Heel Pain. (2011). Retrieved from http://www.apma.org/heel-pain-guide

Image by Shahee Ilyas. (2011). Creative Commons Attribution-NonCommercial-ShareAlike 2.5 License.

Retrieved from http://shaheeilyas.com/light/index.php/image/running/

Fun Challenge: Are you an Easy Stepper, Moderate Mover or Serious Strider?

Americans walk 75,000 miles by age 50, according to the APMA. If 75,000 is the average, how do you rank? What kind of effect does your ranking have on your feet? Take this challenge to find out!

1. ESTABLISH YOUR BASELINE
Use the following formula to calculate the approximate number of miles your feet have logged:
4.3 miles/day* x 365 days x your age = _____________ miles

Circle your range from among the following:

	a.	30,000-45,000 miles	1
	b.	46,000-60,000 miles	2
	c.	61,000-74,000 mile	3
	d.	75,000 and up	4
			SUBTOTAL_________

* This is an average. To calculate your specific mileage, wear a pedometer for a week, add up the number of miles you walked each day, and divide by seven. Then, insert that sum into the formula to calculate your baseline mileage.

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2.	WHICH CATEGORY BEST DESCRIBES YOUR CURRENT PROFESSION OR OCCUPATION? (Pick 1)

Easy Steppers
Examples: 1
Clerical/administrative positions
Data processing, computer programming positions
Accountants, attorneys
Executives

Moderate Movers 
Examples: 2
Doctors, flight attendants, chefs
Teachers, military personnel
Bank tellers, store clerks
Homemakers, farmers

Serious Striders
Examples: 3
Professional athletes/dancers
Mail carriers, police officers, teachers
Factory workers, waiters/waitresses, nurses
Store clerks, retail salespeople
Aerobics instructors

SUBTOTAL__________

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3.	HOW MANY YEARS HAVE YOU BEEN ENGAGED IN THIS OCCUPATION?

	a.	less than 2 years	1
	b.	between 3-5 years	2
	c.	between 6-15 years	3
	d.	between 16-20 years	4
	e.	more than 20	5
			SUBTOTAL_________

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4.	WHICH CATEGORY BEST DESCRIBES YOUR RECREATION/LIFESTYLE? (Pick 1)

Easy Steppers
Examples: 1
Walking
Gardening
Bowling
Shopping
Golfing
Moderate Movers

Examples: 2
Tennis
Racquetball
Biking
Power Walking
Serious Striders

Examples: 3
Jogging
Running
Basketball
Soccer
Aerobics

SUBTOTAL__________

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5.	HOW MANY YEARS HAVE YOU ENGAGED IN THE ACTIVITY SELECTED IN NUMBER 4?

	a.	less than 2 years	1
	b.	between 3-5 years	2
	c.	between 6-15 years	3
	d.	between 16-20 years	4
	e.	more than 20	5
			SUBTOTAL_________

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6.

HOW WOULD YOU CLASSIFY YOUR WEIGHT?

	a.	normal	1
	b.	underweight	2
	c.	overweight:
		by 10 pounds	3
		up to 20	4
		more than 20	5
		more than 50	6
			SUBTOTAL_________

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7.	DO YOU REGULARLY WEAR HEELS TWO INCHES OR HIGHER?

	yes		2
	sometimes		1
	no		0
			SUBTOTAL_________

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8.	DO YOU HAVE, OR HAVE YOU RECENTLY HAD, ANY OF THE FOLLOWING?

	a.	arthritis, joint pain, tendonitis, or heel pain
		yes	2
		no	0
			SUBTOTAL_________

	b.	flat feet or high arches
		yes	3
		no	0
			SUBTOTAL_________

	c.	corns, calluses, bunions, or hammertoes
		yes	2
		no	0
			SUBTOTAL_________

	d.	nails that are discolored, painful, or appear to be thick, brittle, or flaky
		yes	2
		no	0
			SUBTOTAL_________

	e.	poor circulation, cramping in legs, or nerve pain
		yes	3
		no	0
			SUBTOTAL_________

	f.	diabetes
		yes	5
		no	0
			SUBTOTAL_________

	f.	gout or psoriasis
		yes	2
		no	0
			SUBTOTAL_________

TOTAL SCORE __________

What Your Score Means

EASY STEPPERS / Low Risk Category / 0-20 points: Your feet and ankles are healthy and you can maintain your lifestyle with confidence. However, as you approach the 75,000 mile mark, and if you are experiencing foot/ankle discomfort, you should schedule an exam with a podiatric physician to ensure the long-term health of your feet and ankles. Furthermore, if you scored high points for questions 2, 3, 4, 5 or 8 you should consider visiting a podiatric physician in the near future for a check-up. 

MODERATE MOVERS / Moderate Risk Category / 21-40 points: As an active person, you have logged a significant amount of miles and your feet and ankles are showing signs of wear. Although you can continue your normal activities, if you are experiencing foot/ankle pain or discomfort, you should consider visiting a podiatric physician for a check-up. In addition, if you scored high points for questions 2, 3, 4, 5 or 8 you should visit a podiatric physician soon to safeguard your foot and ankle health. 

SERIOUS STRIDERS / High Risk Category / 41 points or higher: Your age, occupation, lifestyle and other factors have caused you to reach or surpass the 75,000-mile mark, which means you should pay close attention to the state of your feet and nkles. As a serious strider, you will continue to log mileage at a fast pace and your feet and ankles are at a heightened risk for long-term medical problems. To protect the health of your feet and ankles, you should visit a podiatric physician annually, particularly if you are experiencing any foot/ankle discomfort. 

Citation: 

American Podiatric Medical Association. (2011). 75,000 Mile Checkup. Retrieved from 

http://www.apma.org/MainMenu/News/Campaigns/PodiatristsKeepAmericaWalking/Archives/75000MileCheckup.aspx

Egyptian Pedicures?

Have you been to the Field Museum in Chicago lately?

In the Ancient Egyptian exhibit, there is a display of one Egyptian giving another one a Pedicure. Pedicures are not a modern luxury; people have been taking care of their feet for thousands of years.

Just like modern nail salons, Ancient Egyptians went into the marketplace for all of their grooming needs since the metal tools and oils were too expensive to own. They placed a great value on hygiene and appearance. Ancient Egyptian had surgeons that stitched wounds, set broken bones, and amputated diseased limbs. This image shows some of the tools used to maintain feet hygiene.

Pictures have been found inside pharaoh’s tombs showing pedicures as they paid special attention to their feet and legs. Painting of nails also goes back to the Ancient Egyptian days. Red nails signified a high social class. It’s been said that Cleopatra frequently wore a deep red nail polish whereas Queen Nefertiti wore ruby colored polish.

Have you seen this display at the Field Museum? 

What's Hiding in Your Closet?

Does your shoe collection consist mostly of

High Heels

or

Flats?

Which one is better? Surprisingly neither.

Both heels and flats can be painful on the feet. I bet you’re not surprised that high heels cause havoc on the feet. So why do women wear heels even though they are uncomfortable, cause injuries to the feet, and are difficult to walk in? Women wear high heels for a number of reasons like they want to appear taller, attract attention, and to accentuate the female form. High heels force the back to arch, pushing the chest forward and the butt outward, but also causes stress fractures in the foot, possible hammertoes, bunions and a whole array of other problems.

What may have been surprising are flats. If you’ve been steering clear of the heels in favor of flats this summer, you should consider that flats often lack arch support. Without support, the arch has the potential to collapse which can result in an unbalanced walk. This can cause pain in the knee, hip and back.

Recommendations:

• Wear heels 2 inches or lower 
• Purchase flats with support near the arch of the foot 
• Rotate your shoes. No matter how comfortable, the same shoes should not be worn everyday.

Citations:

Image by Markusram. (2011). CC BY-ND 2.0. Retrieved from http://www.flickr.com/photos/markusram/3772193259/sizes/m/in/photostream/

Image by Vicky Ras. (2011). Retrieved from vickyras.wordpress.com