What to do with a Lower Extremity Injury

Injuries like stubbed toes, twisted ankles and strained muscles are all common. Some minor injuries can be treated at home with ice, heat and rest. There are a few important things to remember to safely treat your injury.

• Do not ice the area for more than 15 minutes per hour.
• Icing is most effective during the first 24 hours of your injury.
• Do not put ice directly on the skin. Use a cloth or paper towel between the ice and the injured area.
• Do not use a heating pad over 30 minutes.
• Make sure the heating pad is not too hot.

Try staying off the injury to give your body time to heal and elevate your feet to help reduce swelling. Be sure to gauge your progress. If swelling does not go down, if it remains difficult to move around, if bruising is persistent, and/or pain lasts, it is time to see a physician. The injury may be more serious than you initially thought. Your doctor may order you to get an x-ray to see what is going on under the surface. 

Image by andriuxphoto. (2010). Flickr. Retrieved from https://www.flickr.com/photos/andriuxuk/

Arthritis and Shoes

It is common for arthritis to affect the feet. This can make walking difficult and painful, so it is important to wear shoes that are comfortable. Here are some tips on shoe wear based on the type of arthritis you have.

Osteoarthritis

Osteoarthritis causes the breakdown of cartilage and bony spurs at the base of the big toe; this leads to bunions. It is best to wear wider shoes to ease discomfort. If the arch of the foot starts to degenerate, bony spurs can start to form on the top of the foot. It is best to avoid tying shoes tightly when this occurs. Stick to shoes that do not put pressure on the point of the spur.

Rheumatoid Arthritis

Rheumatoid Arthritis causes inflammation of the joints at the ball of the foot, which causes bone to push against the skin at the bottom of the foot. This results in calluses and ulcerations in that area. Wear shoes that take the pressure off the bottom of the foot. Rocker bottom soles are one option. Make sure there is good arch support. If you experience any abrasions on the tops of the toes or nodules on the sides of the foot, heel or toes, make sure your shoes are not rubbing against those areas.

Image by Kathryn Brisbin. Shoes. (2010). Flickr.

Myths about Athlete's Foot

Athlete’s foot is a common condition that causes red, itchy feet. Here are a few myths about athlete’s foot:

1 - Only athletes get athlete’s foot.

Anyone exposed to the fungus that causes athlete’s foot can get infected. The condition got its name because this particular fungus is common in areas where athletes hang out, such as showers and locker rooms.

2 - Only people with poor hygiene get athlete’s foot

You can get athlete’s foot even if you wash your feet constantly and washing them will not clear up the fungus.

3 - You can only get athlete’s foot by walking barefoot in areas where fungus is present.

Walking in an area where the fungus lives is only one way to get athlete’s foot. You can get infected by sharing a towel, socks, shoes or bed sheets with someone who has athlete’s foot.

4 - If the skin between your toes is not peeling, you do not have athlete’s foot.

There are many different symptoms of athlete’s foot. You can get peeling between the toes, but you may just have redness or dryness on the bottom of the feet.

5 - You cannot get athlete’s foot if your feet are covered in shoes and socks.

Fungus thrives in dark, damp places. If your shoes or socks are wet, it is possible to get athlete’s foot.

6 - Once athlete’s foot is treated, it won’t return.

Athlete’s foot can reappear if you do not take steps to prevent it.

Image by Teresa Trimm. Athlete's Foot03. (2012). Flickr.

What do you know about caring for your feet?

Taking care of your feet can help to prevent foot problems down the road. Test your knowledge to see if you know how to properly care for your feet.

1. You should moisturize every part of your foot except:

A. Heels

B. Balls of the feet

C. Between the toes

2. You should clip your toenails so that they are:

A. Straight across

B. Rounded

3. It is important that shoes are not too tight. Corns and calluses can develop when there is too much pressure against your foot. The difference between corns and calluses are where they are located on your feet. One forms on the top of the foot, sometimes on a toe. The other appears on the bottom of the foot. Which is which?

4. Sweaty feet can cause smelly feet and infections. What is a good way to get sweaty feet under control?

A. Wash your feet

B. Dry feet well

C. Wear moisture-wicking socks

D. All of the above

5. Small growths of hardened skin that are caused by a virus are called warts. They can most commonly be caught by walking on a dirty, wet surface. True or false?

6. Shoe inserts and orthotics can help with foot problems like flat arches and foot pain. Which of these has to be prescribed by a doctor?

7. Foot pain can be caused by the following:

A. High heels

B. Being overweight

C. Foot injury

D. Abnormal gait

E. All of the above

8. Good circulation is important for healthy feet. The following can reduce the flow of blood to the feet and should be avoided:

A. Standing for long periods

B. Wearing shoes or socks that are too tight

C. Stretching 

Check the comments below for the correct answers.

Image by Thomas Galvez. Question Everything. (2014). Flickr.

Less Common Foot Problems

Everyone has heard about foot problems such as athlete’s foot, bunions, hammer toes, warts, nail fungus, etc. Podiatrists see and treat these types of problems every day. However, there are many other lesser known conditions that involve the feet. Here are a few interesting ones you may not have heard of before:

Metatarsalgia: Common overuse injury. This pain and inflammation in the ball of the foot is typically found in athletes who participate in high-impact sports.

Acrocyanosis: Blueness of the extremities. This blue discoloration of the skin can appear on toes and ankles. It is caused by the narrowing of tiny arteries toward the end of the legs.

Raynaud’s Phenomenon: A problem with blood flow. Feet feel cold and numb because the body does not send enough blood to your feet.

Turf Toe: Frequent constant jamming of the toe causes ligaments around the big toe to sprain. This is most commonly found in athletes who repeatedly push off their big toe.

Hallux Rigidus: A disorder that affects the joint at the base of the toe causing pain and restricted movement. This condition is progressive. It starts as limited movement and ends with stiffness of the toe.

Foot Drop: A muscle weakness in the front part of the foot that results in the dragging of toes while walking. 

Image by Craig Sunter. Two Foot Long. (2013). Flickr.