Heel Spurs

Heel spurs are calcium deposits on the bottom side of the heel bone. There are many causes and a variety of treatments. Not all heel spurs have symptoms and not all are painful.

Some common causes of heel spurs:

·         Running on hard surfaces

·         Shoes without good arch support

·         A stride that places abnormal stress on the heel bone

·         Excess weight

If heel spurs do cause symptoms, it is most likely intermittent or chronic pain of the heel. Pain can occur more during periods of activity. It is actually the inflammation of the soft tissue around the heel spur that causes the pain, not the spur itself.

Some common treatments of heel spurs:

·         Exercise

·         Orthotics

·         Anti-inflammatory medications

·         Cortisone injections

·         Physical therapy

·         Surgery

If you experience pain in your heel, it may be due to a heel spur. Simply resting your feet will not do the trick. Pain is the worst after long periods of rest or prolonged periods of walking. Seek the opinion of a medical professional if you think you may have a heel spur. He will be able to tell you what treatment is right for you. 

Image by innocenteyez. Feet First. (2008). Flickr.

Plantar Warts

Warts that develop on plantar surfaces (the soles of the feet) are known as plantar warts. They are normally harmless and can go away on their own, but can cause a great deal of pain. Standing and walking forces the wart further into the skin. Calluses can form as your body tries to prevent the spread of warts. Both of these instances can cause pain that is impossible to ignore. If you experience any pain on the bottom of your foot, seek the advice of a medical professional.

Here are some basic facts about plantar warts:

•  They are caused by a virus that penetrates through cuts or scrapes.
• Warts may not appear for up to months after exposure.
•  They are contagious and can easily be spread in communal showers, swimming pools, locker rooms, or during bare foot activities such as yoga. 
•   Plantar warts that grow together in a cluster are known as mosaic warts.
• They are more common in children because most people build up immunity to the virus with age.

Image by Care_SMC. Barefoot. (2008). Flickr.

 

Snow Boot Selection

It’s official. Winter is upon us. As many of us look out our windows at the white dusting, we’d rather stay snuggled up indoors than make the trek outside. Having the proper snow gear can make it a little easier to get out there.

One of the most important items to have during winter is a great pair of snow boots. There are many options out there, so how do you pick the right boot for you? Look for function over fashion. There are a lot of boots that may be aesthetically pleasing to you, but you want to look for a boot that is constructed well.

• Boots made of water-resistant synthetics or water-proof leather will keep your feet dry 
• Boots with fleece or fur linings will keep your feet insulated
• Boots with a flexible rubber sole will provide traction

Height and weight should be chosen based on what you are planning to use your boots for. A lightweight, shorter boot is great for walking around town. A higher, heavier boot is great for trekking through snow or shoveling the driveway. No matter what, the length should be above your ankle in order to keep snow from getting inside.

Keeping feet warm and dry is essential in avoiding serious health risks such as frost bite. 

  

Image by bubbabyte. dslr-IMG_0823b-2008. (2008). Flickr.

Winter Sport Safety

‘Tis the season for partaking in fun outdoor activities. Keep your feet safe this winter by following these tips:

Ice Skating

·         Skates that fit properly should leave enough room for your toes and provide enough ankle support to keep you upright.

·         Having a professional sharpen the blades will ensure your skates work properly on the ice.

·         Know how to stop and fall safely to prevent twisted ankles.

Snowboarding and Skiing

·         Boots need to fit your feet snugly. Too much wiggle room can cause problems.

·         Boots need to be flexible enough so the body can twist to control the board or skis.

·         The boots need fit your board or skis correctly.

·         It is best to have a professional size you correctly.

Cross-Country Skiing

·         Cross-country footwear is attached to the ski only at the ball of the foot. Properly fitting equipment will not irritate the balls of feet.

·         Warm up your lower body, paying special attention to your heel since it will be moving up and down constantly.

Cold Weather Tips

·         Wear insulated, water-proof footwear

·         Wear socks that wick away moisture

·         Wet feet can result in frostbite. If feet get wet from the snow, go back indoors to dry off.

·         Make sure to stretch before doing any outdoor activities. Lower temperatures means muscles take longer to warm up, which can leave you vulnerable to muscle injuries.

Image by Trysil. Ski I Trysil. (2011). Flickr.

Sleeping Feet

 

We’ve all experienced it; those pins and needles after sitting cross-legged for an extended time. But what exactly causes your foot to “fall asleep”? It is due to one of two things. The sustained pressure on your leg causes your arteries to become compressed, or your nerve pathways to become blocked.

Whether the tingling sensation is due to a lack of nutrients to your tissues or an abnormal transmission of electrochemical impulses to the brain, these sensations trigger you to move your foot. Walking around or shaking your leg releases the pressure on your arteries and nerves. It can be uncomfortable moving your foot during this time, but it is imperative to get nutrient-rich blood flowing back to the area. Permanent nerve damage can occur if blood flow is cut off for several hours.

 

Image by Jason Howie. Crossed Legs. (2012). Flickr.

Foot Drop

 

A muscle weakness in the front part of the foot that results in the dragging of toes while walking is known as foot drop. It is a symptom of some underlying problem;  nerve damage, brain/spinal disorders, or muscle disorders.

The most common cause of foot drop is an injury to the peroneal nerve, which wraps from the back of the knee to the front of the shin. This type of damage can stem from a sports injury, diabetes, a hip or knee replacement, and other factors. Neurological conditions such as stroke, multiple sclerosis and cerebral palsy can contribute to foot drop. Muscle disorders such as muscular dystrophy, Lou Gehrig’s disease and polio can also be the culprit of the disease.

Treatment for foot drop depends on the cause. Treatment can include:

·         braces used to support the leg

·         orthotics to stabilize the foot

·         physical therapy to strengthen foot and leg muscles

·         surgery to repair damaged nerves

Foot drop can be permanent or temporary depending on the underlying problem. It can happen to one foot or both feet and it can affect a person of any age. Early treatment is key, so be sure to seek medical advice if you experience foot drop.

Image by Craig Cloutier. Manhattan Stroll. (2008). Flickr.