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.

Choosing the Proper Sock

You may not put much thought into the socks you purchase. You may not even know that there are several different types of socks out there. You can choose socks by activity, by material, or by special features. Here are a couple examples of how choosing the correct sock can do wonders for your feet.

·         Athletic socks are made from moisture-wicking fabrics, are thin, but provide cushioning

·         Snowboarding socks offer padding in the shins and underfoot to protect from boot chaffing and pressure on the bottom of the foot

·         Waterproof socks are thick with a moisture barrier and fleece interior

·         Toe socks help to prevent between-toe blisters

·         Heated socks use battery power to provide fast heat

·         Wool socks are temperature-regulating and can absorb moisture

·         Cotton socks worn for activities can cause blisters due to the sweat absorption and slow drying times

·         Arch reinforcing socks can help to alleviate pain for high arches or flat feet

The most important factor in choosing a sock is getting the correct fit. The length is the key factor. You do not want them to be so long that they bunch up or too short that they are tight and slide down. You must also make sure your socks fit properly with your shoes. The perfect combination can mean all the difference in avoiding blisters or other feet ailments.

 

Image by Richard Masoner. Unmatched Socks. (2009). Flickr.

Staying Active this Winter

 

It’s that time of year again. It’s getting colder, it’s getting dark earlier, and that seasonal depression is setting in. Instead of giving into it and going into hibernation mode, take this as an opportunity to get active. Exercising releases endorphins and can boost your mood.

How about starting your exercise routine with some simple foot exercises? Here are a couple you can do indoors:

·        Use your toes to pick up items off the floor and move them to another pile. You can use anything from marbles to socks.

·        Put an elastic band or a small towel around all five toes and pull forward, stretching your toes.

·        While standing, place toes against the wall and lean forward to stretch your arch.

·         Stand and raise yourself up on the balls of your feet, hold for five seconds and repeat ten times.

·        Put an elastic band around both big toes and pull them away from each other, hold for five seconds and repeat ten times.

·        Sit with your legs straight out in front of you, point your toes toward your head and then away from it.

Find the right combination of exercises that works for you. Work on increasing your hold time and the number of reps you do as your feet start getting stronger. Working on getting your feet in good shape will ensure you are putting your best foot forward this winter.  

Image by Laura Billings. A Long Stretch. (2008). Flickr.