New Year, New Feet

It’s New Year Resolution time again. Each year resolutions are made, and then broken. Health is one of the top resolutions for people to make; exercise more, lose weight, and stop smoking. This year, don’t set yourself up for disappointment. I have a resolution that can take you all through the year and have your feet thanking you. Follow these four exercises to alleviate pain and keep your feet stylish throughout the year.

1. While standing, place toes against the wall, lean slightly forward until the arch starts to stretch. If you experience heel pain, sit on the floor with one leg stretched out in front of you. Take a small towel and wrap it around the ball of the foot, softly pulling back the towel ends until the foot begins to stretch.
2. Place foam toe separators between toes and squeeze for five seconds, repeating ten times. Next, place a thick rubber band around all five toes and stretch the band as wide as possible, holding for five seconds and repeating on each foot ten times.
3. Place a golf ball under the ball of your foot and roll it back and forth with light pressure. Do this exercise sitting down so you don’t lose balance and hurt your foot.
4. To do heel raises, stand upright and raise yourself up on the balls of your feet. Hold for five seconds and repeat ten times. For toe points and flexes, start in the same position, lift one foot and roll it forward until the toes are pointing downward toward the ground. Flex your foot upwards. Hold each position for five seconds and repeat ten times.

3 Holiday Foot Fixes

The hustle and bustle of the holidays can be painful on the feet, especially women wearing high heels. Women, before slipping on those fancy slingbacks or new heels, check out these three products that have the APMA's Seal of Acceptance to keep your tootsies pain free.

"Problem: Burning sensation on the balls and toes of the feet.
Solution: Douse foot flames with Heaven4Toes' Alba Round Toe Cushion . The first-ever soft cushion insert designed especially for toes, these toe cushions are made of durable polyurethane for long-lasting comfort, and are virtually invisible in any pair of haughty heels. With footwear cushions designed for both women and men, these protect against painful skin abrasions and help to quell irritation and discomfort caused by friction.

Problem: Shoe soles can be hard on feet, especially near heels.
Solution: SOLE Custom Footbeds, a product designed to provide custom-fit shock absorption in footwear. SOLE Footbeds feature a deep, cushioning heel cup and adjustable arch support that help to protect tootsies on the dance floor."

Problem: Slingbacks can dig deep into heels, leaving blisters and painful abrasions.
Solution: Provide a protective barrier between the strap and your skin by using moleskin or FootPetals' Strappy Strips to prevent blisters and strap slippage, so you can comfortably party into another successful New Year."

Citation:
American Podiatric Medical Association. (2011). New Year's Foot Fixes. Retrieved from http://www.apma.org/new-years-foot-fixes
Image by Skyepeale. (2011). CC BY 2.0. Retrieved from http://www.flickr.com/photos/36373626@N02/5598833180/sizes/m/in/photostream/

Dry Skin… Don't Blame It All On The Weather

For some, winter brings dry, cracked, and peeling skin on hands and feet. With daily applications of moisturizer, most can keep hands and feet moisturized all through the winter season. Pedicures, professional or at home, also help to maintain the moisture levels in the skin.

               

People with Diabetes on the other hand have to take a more proactive role in combatting dry and cracking skin. Diabetes affects the nerves in the feet and they start to stop working. If the nerves stop working, the feet have no way of controlling the oil and moisture in the feet.  As the moisture levels in the body decrease, the skin becomes dry, starts to crack, and then can progress to open sores. Dry skin can lead to a whole host of other foot complications which may be more difficult to treat.

The feet spend more time in shoes during the winter months but that doesn’t mean feet should be neglected until spring. Follow these measures in order to keep the skin moisturized all winter long.

• Wash feet daily.
• Do not soak feet. Soaking can make the feet become drier.
• Dry feet thoroughly.
• Seal in moisture with a thin coat of plain petroleum jelly, unscented lotion, or similar product.
• Never put oils or creams between toes as infections can occur due to the extra moisture. 
• Visit a Podiatrist if dryness continues.

[url=http://www.flickr.com/photos/henkimaa/122427784/][img]http://farm1.staticflickr.com/36/122427784_246bef1332.jpg[/img][/url]
[url=http://www.flickr.com/photos/henkimaa/122427784/]I courageously stepped out into the warm spring day, but then I got cold foot[/url] by [url=http://www.flickr.com/people/henkimaa/]yksin[/url], on Flickr

Pins and Needles

Almost everyone has experienced the feeling of pins and needles in their feet and or legs. This happens because of poor circulation. The blood is not flowing as it should and the body is sending a warning sign.

Diabetics need to be more aware and take a proactive approach to foot care. Poor circulation or slow blood flow can have devastating consequences like decreased ability to fight infection and heal properly. The blood vessels of the foot and leg narrow and harden in diabetics, restricting the amount of blood that can flow, causing poor circulation.

Help your body help you:

• Stop Smoking. Smoking hardens arteries faster.

• Control blood pressure.

• Control cholesterol levels.

Poor circulation can also hinder the ability to feel temperature. Wear warm socks. Don’t put feet and legs in warm water, use hot water bottles or heating pads. If feet are unable to feel proper temperature, the changes of burns increase.

Some diabetics have intermittent claudication, which is pain in the calves when walking fast or uphill. Resting ends the pain, but needs to be treated by a podiatrist. Poor circulation can be improved, so see your Podiatrist frequently.

Facts on Foot Ulcers

Foot ulcers commonly occur on the ball of the foot or the bottom of the big toe. If one experiences ulcers on the sides of the foot, replace shoes as they may not be fitting properly.

Don’t mistake a blister for a foot ulcer. A foot ulcer is an open would whereas a blister is a small pocket of fluid underneath the skin. Foot ulcers affect the foot’s surface and can lead to serious wounds, infections, and possible amputation. It is estimated that 15% of diabetics will experience a foot ulcer at some point in their lives.

Treatment of Foot Ulcers:

• X-Rays of the foot check to make sure there is no infection of the bone
• Podiatrists clean out dead or infected tissue
• Cultures are taken of the tissue to determine type of infection and proper antibiotics

Take Care of the Foot Ulcer:

• Put feet up! Walking makes the ulcer larger, harder to heal, and forces the infection deeper into the foot.
• Protect the foot by special shoes, a brace, or cast.
• Inspect foot daily for any changes.
• Clean feet and legs daily.

Healed Ulcers:

• Keep checking feet daily for any changes.
• Scar tissue that may have formed under the foot ulcer will break down over time.
• Special shoes help to protect and prevent the ulcer from returning.

At Home Care for Diabetes

Medical check-ups by family physicians and podiatrists are essential for people living with diabetes, but at home care is just as important to the long term care of the disease. Follow these tips for healthy living with the disease.

Daily Food Examinations. Inspect feet daily to look for any changes in the size, color, or feeling. If changes occur, make an appointment with a medical professional for early detection and treatment. Wash feet daily and moisturize the skin. Proper hygiene is essential to maintaining a healthy foot.

Remove Clutter in the house. Opening up pathways in the house help to reduce the chance of tripping or bumping one’s feet. Remove any obstacles that may be in the way. Keep the inside and outside of the house illuminated.

Trimming Toenails at Home. Cut toenails straight across using toenail clippers. Do not round the toenail. One of the unfortunate side effects of diabetes is poor eyesight. If one cannot trim their own nails, make an appointment with a podiatrist or have a family member clip the toenails.

Socks and Shoes. I can’t stress enough the importance of proper footwear. Diabetes patients should wear sturdy, comfortable shoes. High heels should be avoided. Sometime it is necessary to have orthotics, depending on the foot structure. Socks should be made of breathable cotton.

Exercise. First, consult with your doctor prior to starting any exercise program. Exercise has many benefits to controlling diabetes; it improves circulation, stabilized blood sugar levels, and improves bone and joint health.

Smoking. Cut down and try to quit smoking any form of tobacco because it accelerates damage to the blood vessels causing poor circulation. Poor circulation is a major risk factor for foot infections and amputations.

Warning Signs of Diabetes

According the CDC, Diabetes is the 7th leading cause of death in the United States, and we all need to keep in mind the warning signs of this deadly disease. If you notice any of these warning signs put together by the American Podiatric Medical Association, please make an appointment right away to discuss treatment options.


“Diabetes Warning Signs:

• Skin color changes
• Swelling of the foot or ankle
• Numbness in the feet or toes
• Pain in the legs
• Open sores on the feet that are slow to heal
• Ingrown and fungal toenails
• Bleeding corns and calluses
• Dry cracks in the skin, especially around the heel”

Diabetes patients are instructed to inspect feet daily for any changes that may appear. Proper footwear is also important to staying mobile. Get fitted and measured for shoes as feet change over time. Don’t forget about socks. Soft socks with no seams are advised and diabetics should NEVER walk around barefoot. As much as I talk about proper footwear, exercise should be in every diabetic’s lifestyle as it increases circulation and helps one to lose weight.


Citation:
American Podiatric Medical Association. (2011). Diabetes. Retrieved from http://www.apma.org/MainMenu/Foot-Health/Brochures/Diabetes.aspx

November is Diabetes Awareness Month!

Diabetes is the 7th leading killer in the United States. 
To put it into perspective, there are currently 25.8 million people living with diabetes. That correlates to more than 8% of the total population of the United States. Of the 25.8 million people, only 18.8 million people are diagnosed, whereas 7 million people are undiagnosed. The most staggering figure is that 79 million people are pre-diabetics! No wonder the entire month of November is dedicated to diabetes awareness.

The pre-diabetes statistic is very alarming considering the complications to the lower extremities are dangerous. Common foot complications are:

• Numbing or loss of feeling in your feet
• Non-healing Foot ulcers or sores
• Foot or leg Amputation

As a physician, it can't be stressed enough the importance of proper diet, exercise, and medical attention. Maintain regular yearly check ups to one’s family physician and podiatrist. Podiatrists team up with family physicians to effectively manage the effects of diabetes on the foot.

Test your knowledge by answering 10 quick questions:

 Knock Your Socks Off! Diabetes Awareness Quiz (You even get a certificate at the end.) 


 How will you play your part in creating Diabetes Awareness?


Citation:
American Podiatric Medical Association. (2011). Diabetes by the Numbers. Retrieved from http://www.apma.org/DiabetesNumbers 

How Feet Grow

If you’ve ever wondered how feet grow, here’s your answer. 

The feet have growth plates on the long bones and are areas of growing tissue. Each long bone has 2 growth plates, one on either side, which enable the bone to grow. When a person is done growing, the growth plates close and are replaced by solid bone.

As you may be able to imagine, growth plates are weak and when the plates are injured, it’s called a fracture.

Fracturing a growth plate can happen when a child falls or from overuse of the feet and ankles in sports. Besides those normal situations that every child may face, growth plate injuries can occur from child abuse, bone infections, metabolic diseases, and some steroid medications.

Growth plate injuries need to be taken seriously and children should never work through the pain. Take a child to see a Podiatrist if the child experiences pain or can’t move their foot. An X-Ray will determine what type of fracture has occurred. If it is a growth plate facture, a cast or splint is a normal course of treatment, but there are occasions when surgery is needed. Those that have had growth plate fractures in the past should periodically exercise the foot and ankle and follow up with their Podiatrist regularly to make sure it healed properly. If a growth plate is fractured and not taken care of, it can result in the growth plate to stop growing with an end result of two different sized feet.

Image Citation:

Image by aussiegall. Flickr. (2011). Retrieved from http://www.flickr.com/photos/aussiegall/364313299/

Black Toenails

A black or darkened toenail usually means that the toenail is bruised. The toenail turns black because there is blood under the nail. Bruising can occur from simply stubbing one’s toe, hitting it on a chair leg, or from running. Runners are prone to black toenails because the toenail rubs against the shoe, especially ill-fitted shoes. Runners should purchase shoes a half size bigger than their normal size to allow from movement of the foot and toes. If a toenail turns black without being injured, get the toenail checked right away. Similar coloring without trauma can indicate melanoma.

The only treatment for a bruised toenail is time. Eventually the nail will grow out. But, a bruised toenail can lead to a fungal nail infection if not properly cared for and cleaned. If the nail is already black, the infection is severe and sometimes the nail will fall off completely. An appointment needs to be made immediately to stop the spreading of the infection by prescription medication. A new toenail will start to grow back in six to nine months.

Fungus can be picked up at any public area, shower, gyms, or saunas. Always wear proper footwear outside to avoid contracting a fungus.
 

Diabetics need to be especially concerned with any changes of the toenails, whether the color turns black or yellow. The pressure causing the bruised nail can lead to a small sore under the toenail which can lead to infection.


Image by kteague. (2011). Flickr. Black toenail, 12 days after injury. Retrieved from
http://www.flickr.com/photos/kteague/758249805/

Can Back Pain be Caused by Foot Problems?

Every foot is unique, so why aren’t shoes? Shoes are made in various lengths and a few different widths, but are not uniquely made to conform to the contours of each individual’s feet. Shoes purchased in a store do not offer proper individual support.

Feet are the foundation of the body, and provide alignment and balance to the rest of the body. If feet are not aligned properly, the rest of one’s body is not properly aligned. This can cause pain in the ankles, knees, lower back, and neck.

Would you have guessed that feet are a common cause of lower back pain? If you said no, you are not alone. In terms of the number of bones in the body, the feet have about a quarter of them. With that many bones and numerous ligaments, it’s a wonder that people don’t look to there feet as a source of pain and discomfort related to many areas of their body.

Current statistics show that nearly 80% of Americans complain of back pain. Of course not all 80% are due to foot pain. If one is experiencing back, hip, or neck pain, make an appointment with a Podiatrist for a check up. Pain may be relieved by use of orthotics or individualized foot wear. Orthotics form a properly fitted arch which supports, provides comfort and balance, and improves posture.

Foot Ulceration Symptoms & Care

Foot ulcerations are foot wounds or open sores, and are common among diabetics. The cause of foot ulcerations is peripheral vascular disease.

What happens is that since diabetics have poor blood circulation which causes them to be unable to feel if sores are present. Untreated wounds or sores eventually turn into foot ulcers. 

Foot ulcers can prompt infections of the bloodstream which can lead to amputation or death.
The consequences are severe if left untreated. Diabetics need to inspect their feet and ankles frequently to monitor any changes that may appear and seek treatment right away.

Symptoms of foot ulcers:

•             Irritation of the skin such as blistering and redness

•             Open wounds that drain fluid

•             Infection, swelling or pus

•             High blood sugar levels

•             Odor

•             Fever

•             Pain

•             Discoloration of the foot; look for white, blue or black spots

If a diabetic does have a wound or sore, proper would care and dressing is vital. Care for would by:

• Keep blood sugar levels under control.

• Keep the ulcer clean and bandaged.

• Clean the wound daily, using a wound dressing or bandage.

• Keep pressure off of the foot by walking less until the wound is healed.

• Always wear shoes. Never go barefoot.

Medline Plus. Diabetes - foot ulcers. (2011). Retrieved from http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000077.htm

What is Sesamoiditis?

Sesamoiditis  is not a term used often in one’s household, but the condition still exists even if one doesn’t know the technical term. Sesamoiditis occurs when tendons around the big toe are injured and inflamed. Those that may be unfamiliar with the anatomy of the foot, the sesamoid bones are a pair of tiny bones about the size of a jelly bean that help with holding the tendons away from the joint in the big toe. 

Symptoms:

• Pain during physical activity below the first metatarsal joint in the big toe & ball of the foot
• Swelling under the first metatarsal joint
• Tenderness in the surrounding tissue

Causes:

• Osteoarthritis
• Osteoporosis
• Trauma to the sesamoid bones
• Repeated stresses over time.
• Women who frequently wear high heels
• Increased stress on the forefoot

Treatment:

• Rest and ice
• Wear a foot pad under the toe in a comfortable shoe
• Wear low-heeled shoes
• Steroid injections may be helpful in some cases
• Visit a podiatrist if pain persists for further diagnosis and treatment

Foot Complications of Diabetes

Foot complications arise frequently in those who have diabetes. Podiatrists help treat and manage many of the side effects and symptoms from the disease. The CDC keeps track of current trends and is projecting that by 2050, 1 of 3 U.S. adults will have diabetes. Diabetes is the leading cause of new cases of amputations of feet and legs.

Classic symptoms of diabetes pertaining to the lower extremities:

• Loss of feeling in the lower extremities; feet and ankles
• Feet changing shape
• Foot sores and ulcers
• Irritation, redness, cracked & dry skin
• Drainage on socks

Accessing comprehensive foot care programs can reduce amputation rates by 45%-85%. If a podiatrist is not part of your diabetes management team, contact my office for a free consultation.

Citation:

Centers for Disease Control and Prevention.  Diabetes. (2011). Retrieved from http://www.cdc.gov/chronicdisease/resources/publications/AAG/ddt.htm

We have a Winner!

Thank you to everyone who participated in our Contest.

Our WINNER is Chris Buban!

We are taking suggestions for another contest prize. 

What would you like the prize to be for our next contest? 

Answer in the comment box below. 

Chris, please email my marketer Mindy your address so she can mail you the prize. drvittori@gmail.com

Congrats!

Tendinitis

I would like to talk a little about Tendinitis. This is a very common form of inflammation or irritation of a tendon. If you have ever had tendinitis, you know first hand that it causes pain and tenderness around the joints. They human body can have tendinitis anywhere that there is a tendon and joint, but the most common places are shoulders, elbows, wrists, and heels.

For those of you lucky enough to have never experienced tendinitis, one with it experiences pain, mild swelling, and tenderness where the tendon attaches to a bone.

Now that we know what it feels like if someone has tendinitis, how does one get it? It is caused either by a sudden injury or more commonly, the same repetitive movement over time. This is why here at our office, we see many patients who play sports such as baseball, soccer, tennis, and golf with tendinitis. Sports are not the only culprit here. One’s career can put a person at risk for tendinitis if the job requires repetitive motion or constant overhead reaching. We also can never rule out age as a factor. As our bodies age, we become less flexible which can cause the tendons to tear.

Tendinitis can be treated by rest, orthotics, and prescription medication. If you think you may have tendinitis, please make an appointment.

In this short video, a little girl talks about having tendonitis from dancing. 

Citation:

Mayo Clinic. (2011). Tendinitis. Retrieved from http://www.mayoclinic.com/health/tendinitis/DS00153

Last Day of Contest! Enter to Win!

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See Contest Page for all details!

Win a $50 Gift Card to

Dick’s Sporting Goods

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Suggestion for the winner: 

Purchase new athletic shoes.

Contest dates: 

Monday September 12 – Monday September 19

To win, simply answer the question on the Contest Page.

Contest Reminder!

Reminder! We are running a Contest! 
See Contest Page for all details!

Win a $50 Gift Card to

Dick’s Sporting Goods

Tweet

Suggestion for the winner: 

Purchase new athletic shoes.

Contest dates: 

Monday September 12 – Monday September 19

To win, simply answer the question on the Contest Page.

Stinky Sweaty Feet

Foot Odor, how embarrassing. It really shouldn’t be embarrassing since everyone has 250000 sweat glands which produce up to a half-cup of sweat daily. Sweaty feet are what causes foot odor.

Now that we know everyone suffers from sweaty feet, but what about the odor itself? The sweat itself has no odor. The odor is attributed to bacteria. The feet are the perfect breading ground for bacteria to grow: dark, damp, and usually enclosed in a shoe.

The type of shoe and sock one wears also plays a role in foot odor. If a shoe doesn’t ventilate properly, the feet gradually get sweatier and does not have the opportunity to dry out. Socks made up of polyester and nylon is common, but does not offer adequate ventilation. Cotton and wool allow for more breath-ability. The polyester and nylon socks increase perspiration and intensify odor. After wearing all day a combination of nylon sock plus dress shoes, one may find they need to wash their feet when they get home.

If you are concerned with foot odor, look in your kitchen for baking soda. Baking soda creates a hostile environment for bacteria and it can’t grow in that environment. This eliminates the odor with time. Use four pinches on each foot every day… two inside the sock and two on the insole of the shoe. Washing one’s feet daily also minimizes odor. Other remedies for foot odor include odor-eaters or powders which can be found at most stores. Also, check one’s shoes. If the shoes that are causing the most odors when worn are old, replace them with a new pair. Rotate your shoes and don’t wear the same ones every day. 

Image by mary_thompson. (2011). Flickr.  CC BY 2.0. Retrieved from 

http://www.flickr.com/photos/maryamandathompson/5663879492/sizes/s/in/photostream/

Tips on Examining your Feet

Keeping feet healthy is vital for your overall fitness. It’s hard to keep in shape when you have feet problems. Walking, running, and exercising become hard and sometimes painful to do with unhealthy feet. There are six things you should look for to make sure your feet are healthy.

1. Circulation. To check circulation, look at the color of your toenail when you press down on it. It should look like a normal nail color, not red, white, purple or blue.
2. Flexibility. To check flexibility in your toes, I suggest doing the toe exercise that I have mentioned in my earlier blogs. Pick up objects off of the floor with your toes and move them to another pile to see how flexible your toes are. For ankle flexibility, hang your heel off of a stair. Let the heel go below the level of the stair. Stop the test if you feel pain. If your heel goes below the level of the stair without causing strain in your calf, that is a good sign. If there is some strain, this can be improved with flexibility exercises.
3. Balance. Try this test to see how well your balance is. Stand on one foot while your arms are straight out from your side and close your eyes.                      

 Balance Test:

30 yrs old or less: Balance for 15 seconds

30 to 40 yrs old: Balance for 12 seconds

40 to 50 yrs old: Balance for 10 seconds

50 yrs and over: Balance for 7 seconds

      4. Pain. Feet are healthy if they don’t hurt.

      5. Sensation. Take a pencil eraser and lightly run it on the top, bottom, and both sides

          of your feet. The sensation should feel equal in all quadrants. Don’t worry if your

          feet tickle, it is normal.

     6. Skin. Look at your skin for blisters, calluses, or areas of irritation.

Children & Sports

Every child physically matures at his or her own rate.  Being involved in sports  helps children mentally and physically grow into young adults.  Early training should emphasize proper technique to improve basic movement to lay the ground work for the future.

Podiatric physicians, specialists in treating lower extremities, say children who concentrate on a single sport at too young of an age are more likely to develop injuries of the foot and ankle.  Allowing children the experience of many types of activities can help avoid future injuries.

Children need to stretch their muscles prior to activities just the same as do adults. It helps loosen the muscles to prevent injuries.  Learning to stretch at an early age sets the stage for sports activities as the body develops.

A sports medicine podiatrist such as Dr. Vittori can offer a thorough exam of the entire lower extremity, can address any issues they may be experiencing, but also give advice to help prevent future injuries. 

Image Citation:

Image by heraldpost. (2011). Flickr. CC BY-NC 2.0. Retrieved from http://www.flickr.com/photos/heraldpost/4903597659/sizes/z/in/photostream/

I was recently asked on my Facebook page about shin splints. A 57 year old women was looking to start jogging but was confronted with shin splints at the bottoms of her leg that led to swelling and pain. We all know by now that feet should not hurt. I’m glad she reached out for help and answers to her problem.

Shin splints can be caused by a number of reasons. First take a look at the type of shoe you are wearing. Are they worn out? Do they have enough shock absorption? If they are worn down & have little to no shock absorption, get a new pair of running shoes. If the shoes are in ideal condition, shin splints can be caused by an over-pronated flat feet or a high-arched foot due to shock absorption.

Now that we know some of the causes of shin splints, how do you prevent them? The best way is to stretch and strengthen the leg muscles. I have written a few blogs about feet & ankle exercises. (I will incorporate a link to those blogs). Also try to avoid running on hard surfaces. I suggest a treadmill or track, which are better at helping to absorb the shock of the feet hitting the ground. Don’t forget the importance of proper footwear.

Once someone experiences shin splints, treatment is critical. Ice the painful areas and gently stretch before and after jogging. To reduce pain and inflammation, take aspirin or ibuprofen. I also prescribe physical therapy and custom foot orthotics to help stretch and strengthen muscles. The orthotics support the feet and correct over-pronation.

Most importantly, I need to evaluate the feet and ankle to make sure shin splints in the only problem that is occurring. 

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