Toenails

You may not think much about your toenails unless you are getting them painted or if you stub your toe. But what exactly makes up a toenail?

Toenails are produced by living skin cells in the toe. They are composed mostly of keratin, which is a hardened protein that is also in the skin and the hair. The different parts of the nail include:

Nail Plate: The visible part of the nail

Nail Bed: The skin beneath the nail plate

Cuticle: The tissue at the base of the nail

Nail folds: The skin folds that support the nail

Lunula: The whitish half-moon at the base of the nail

Matrix: The hidden part of the nail under the cuticle.

Toenails grow from the matrix at an average of 0.1 mm each day. As new cells grow, older cells are pushed out and compacted into what you see as that flattened hardened form. How quickly toe nails grow can depend on a number of things. Typically they grow quicker in younger people, males, and during the summer. Toenails grow slower than fingernails.

Toenails not only provide protection to your toes, but can be an indicator of other health issues. If you notice a color or texture changes in your toenails, have a medical professional check them out. 

Image by Caitlin Regan. Feet. (2008). Flickr.

What do you know about shoes?

1. A “pump bump” is in reference to what?

A. The painful knot on the back of the heel that  is caused by wearing high heeled shoes.

B. A callus on the bottom of the foot due to hard soles.

C. A blister on your toe due to shoes that are too small.

2. Wearing ballet flats can lead to knee, hip and back problems because

A. They are too tight

B. There is no arch support

3.  Shoes can be made more comfortable and functional by adding in inserts or orthotics. Which one of these has to be prescribed by a doctor?

4. What are the risks of wearing flip flops?

A. No arch support

B. Splinters and cuts or scrapes

C. Twisted ankles

D. All of the above

5. When wearing shoes without proper arch support, it is possible to develop this common condition that causes heel pain.

A. Bunion

B. Plantar Fasciitis

C. Corn

6. True or False? If the heel is much higher than the toe area, the shoe will put pressure on the metatarsal bones.

7. A pointy toe shoe can cause which of the following problems?

A. Nerve pain

B. Bunions

C. Blisters

D. Hammertoes

E. All of the above

8. Wearing shoes that are too small can cause which of the following problems?

A. Arthritis

B. Foot deformities

C. Calluses, blisters, bunions and corns

D. All of the above

Find the correct answers in the comments below.

Image by Micky Aldridge. Question Mark Cloud. (2003). Flickr.

Broken Foot Bones

Each foot houses 26 bones, so it’s no surprise to hear about 1 out of every 10 broken bones occurs in the foot.

Bones of the Foot

Talus: where the foot attaches to the leg

Calcaneus: forms the heel

Navicular, cuboid and cuneiforms: make up the midfoot

Metatarsals and phalanges: make up the toes

Sesamoid bones: small pebble-like bones that don’t perform any necessary function

Causes

Most bones break due to accidents that cause you to crush, bend, twist or stretch the bone. Bones can also break due to stress fractures. These occur when small cracks form in the bones from repeated stress on that area.

Diagnosing

Broken bones and sprains both cause bad pain, swelling and bruising, so it is usually not possible to tell if the foot is actually broken without an x-ray. Depending on the severity, the doctor may have you come into his office, or send you straight to the hospital. You should go to the emergency room immediately if your foot is blue, cold, numb, misshapen, deformed, pointing in the wrong direction, if there is a large wound, or if you are in severe pain.

Treatment

How your broken bone is treated will depend on which bone it is and the severity of the break. You may need crutches, a splint, a cast or surgery to repair the bone. 

Image by Jerrica Benton. IMG_3882. (2011). Flickr.

Spring Cleaning: Shoes

Have you caught the spring cleaning bug yet? While you’re cleaning out your closet this year, pay special attention to your shoes. Evaluate each pair and decide if they are worth keeping or if they should be donated/ thrown away.

Do they fit? Try on each pair to make sure they still fit properly. Feet can change for many reasons; weight loss or gain, pregnancy, and aging can all change the size and/or shape of your foot. Make sure shoes fit comfortably and leave enough room for toes to move around. Don’t just go through your shoes and look at the size. Focus on how the shoe feels since sizes vary by manufacturer.

Are they still in good shape? Soles wear out over time, and stop providing the support that they once did. All shoes have an expiration date on them, and should be replaced when they reach that point. Even if you’ve gotten used to that pair of running shoes, it’s best to replace them about every 300-500 miles.

Are you using them? If you haven’t worn them in the last year, clear them out. If they are still in good shape, donate them so someone else can enjoy them. If they are old and worn out, toss them.  

Are you hanging on because of guilt? You spent the money on them, but they don’t fit how you expected - don’t force it. Shoes do not “break-in”. If they are not comfortable the first time you wear them, they will not magically get better. Chose function over fashion. Your feet will thank you.

Image by Stephen Harris. _MG_9171. (2006). Flickr.

Easy Foot and Nail Care

Keep feet looking great this spring with these easy tips.

• Keep calluses as bay by soaking feet to soften the skin, followed by gently rubbing a pumice stone on the thickened skin.
• Use heel creams or balms to help soften tough calluses.
• If heels are dry and cracked, use a thick moisturizer. If cracking is severe, see a podiatrist for treatment.
• Prevent foot and nail fungus by cleaning and drying feet thoroughly each day.
• If wearing sandals, don’t forget to protect your feet from the sun by wearing sunscreen.
• Prevent foot problems by wearing comfortable shoes. Inserts may help to make shoes even more comfortable and more supportive.
• Do not cut your cuticles, as it can lead to infection. An alternative is to push the skin back.
• Be sure to cut nails straight across to avoid ingrown toenails.
• Some nail polishes and removers can dry nails out. Cuticle cream and vitamin E oil can add some moisture back in.

Check your feet often. Yellowing nails and dry, cracked skin not only look bad in sandals, but may be the sign of a more serious problem like fungus or athlete’s foot. If you think there may be an underlying problem, seek the advice of a medical professional.

Image by Alex Bellink. Anchors Away. (2011). Flickr.