Preventing Foot and Ankle Injuries

Some foot and ankle injuries are inevitable, but there are steps you can take to help prevent them. Here are a few tips on how to keep your feet in the game:

Warming up: Sometimes it seems like warming up and stretching your muscles before exercising is more work than the work out itself. A lot of people skip this important step in their work out routine. A simple light stretch or a light jog can wake muscles up and prevent straining.

Consistency: Consistency in your exercise routine can help prevent injury. Conditioning your muscles gradually will help to build strength and increase mobility. Stick to a schedule.

Shoes: It is important to wear shoes that are made for your particular foot type. A trained professional can look at your arches and the way that you walk/run to figure out what type of shoe is best for you. It is also a good idea to wear sport-specific shoes based on your activity of choice. Remember that shoes have an expiration date. Take notice of the soles. If they are wearing down, it is time to consider a new pair.

The elements: When exercising outdoors, be mindful of your surroundings. Gravel, potholes, branches, etc. can be potentially dangerous. Also be sure to maintain speed when running uphill or downhill so you do not loose your balance and fall.

The biggest thing to remember is to listen to your body. If something does not feel right or you start to develop pain, stop or modify the activity. If you do experience an injury, make an appointment with a physician so it can be treated properly. 

Image by soccerkrys. IMG_0794. (2009). Flickr.

What do you know about toenail changes?

Nails can change colors due to many things. Match the color to what the cause could be:

1. Blue Nails

2. Green Nails

3. Pale White Nails

4. Yellow Nails

A. Bacterial and Fungal Infections

B. Smoking cigarettes, chronic lung disease, nail separation from the nail bed

C. Exposure to cold or high altitude, peripheral arterial disease

D. Anemia, zinc deficiency

Nails can also change shape. Match the shape to what the cause could be:

1. Spoon-shaped nails (concavity of the fingernail)

2. Tube-shaped nails (curve inward)              

A. Iron deficiency anemia

B. Tight shoes

Texture changes occur in nails as well. Match the texture to what the cause could be:

1. Deep Pitting

2. Ridging

3. Thickening

A. Fungal infection, poor circulation

B. Injury, illness, aging

C. Psoriasis or eczema

No matter what change you notice in your toenails, they should be addressed with a physician. They will be able to identify why your nails are changing and what should be done about it.

Check out the answers to the quiz in the comments below.

Image by andy_5322. My Foot - 2. (2006). Flickr.

Foot Odor

Foot odor is common at any age and is usually the result of wearing shoes that don’t breathe.  Excess foot perspiration soaks the lining of your shoes and socks, causing bacteria to grow. Bacteria can even start to eat away at the top layer of your skin.

Here are some quick tips on preventing foot odor:

·         Keep your feet dry

·         Wear shoes that are ventilated

·         Wear moisture-wicking socks

·         Let shoes completely dry out before wearing them again

·         Wash and dry your feet daily

Most of the time, foot odor can be eliminated by removing your shoes and cleaning your feet. Talk to your physician about persistent foot odor. If you are taking steps to get rid of the odor, and nothing seems to work, you may have a bacterial or fungal infection. These may require a prescription medication to clear up. 

Image by Ken Wilcox. Day 254-Feet. (2009). Flickr.

Melanoma Awareness

The first Monday in May was this week – which means it was Melanoma Monday. What is Melanoma Monday, you ask? It is a day to raise awareness of melanoma and other types of skin cancer. We encourage everyone to perform self-exams for early detection. Even your feet, which don’t see the sun all the time, are not safe from skin cancer.

Applying sunscreen all over your body, even down to those toes, is important in the prevention of skin cancer. Here are the three types:

Basal Cell Carcinoma: This type rarely spreads beyond the skin. It looks like white bumps or patches, and may ooze or crust over.

Squamous Cell Carcinoma: This type typically stays on the skin in the early stages. If the cancer becomes advanced, it becomes more aggressive and can spread throughout the body. It can look like a small, scaly bump, a callus-like lesion, a plantar wart, fungal infection, or eczema.

Melanoma: This is the most serious form of skin cancer. As it spreads, it becomes aggressive and attacks other parts of the body. It can look like a small brown-black, pink or red spot. Spots can look like moles. Look for irregular borders and changes in color. This type of cancer can be found on any part of your skin, even on the bottom of your feet or under a toenail.

If you notice a change in your skin or a new spot, make an appointment with a physician so they can check it out. 

Image by Matthew Frederickson. Day 41: You haven't seen my feet yet. (2008). Flickr.