Ten Reasons to Rethink Flip Flops

It seems like we have hit a heat wave in Chicago. Warm weather means sandal weather, but beware when reaching for your flip flops. They are okay to wear in moderation at the pool or in a shower, but here are 10 reasons to rethink making flip flops your go to shoe:

1. They offer no arch support, heel cushioning or shock absorption
2. They can be the cause of foot pain, tendinitis, plantar fasciitis and sprained ankles
3. Toes have to grip the shoe to keep it in place, which can cause hammer toes and bunions
4. Using flip flops for an extended period of time can lead to stress fractures
5. Bare skin can rub against the straps causing blisters
6. Flip flops change the entire way you walk and can trigger issues in your ankles, knees, hips and back
7. Leaving toes exposed can lead to toe injuries
8. Unsupported feet take a lot more stress than supported feet
9. Exposed skin can become sunburned
10. The loose shoes can slip off creating a driving hazard

Image by eyessogreen. Day 47: New Flip Flops. (2008). Flickr.

Running Injuries

Running puts a lot of pressure on the lower extremities, making it common to experience foot injuries. Here are a few things to look out for:

Black Toenails

This is a common ailment in distance runners and can be due to improper cutting of the toe nails or ill-fitting shoes. If the nail jams into the toebox, the base of the nail wiggles causing bleeding just below the surface. Limiting downhill running may help to avoid this problem.

Calluses

Calluses are a sign that feet are getting a lot of force on one spot. Calluses can develop on different parts of the feet depending on how you are running. Often times getting an insert or orthotic can help your feet to correctly absorb the impact of each step.

Neuromas

Neuromas are enlarged nerves that can cause toe cramps or pain in the ball of the foot. Neuromas can develop from wearing shoes that are too tight in the toebox or from doing hill running. Sticking to flat areas may help to subside the pain.

Plantar Fasciitis

Plantar Fasciitis occurs when the connective fibers that run along the bottom of the foot become inflamed at the spot where they attach to the heel bone. This can cause pain the heel or arch. Plantar Fasciitis can be due to weak muscles in the feet and can improve with exercise focused on strengthening your toes and feet.

If you experience a running related injury, it is best to see a physician to address the problem and to help prevent it from happening again in the future.

Image by Timothy Takemoto. Running Shoes. (2005). Flickr.

Ice vs. Heat

The first instinct after an injury is usually to ice or heat the area. Which is more beneficial? It depends on the situation and the type of injury you are treating. Both can be used in the treatment of an injury to the lower extremities.

Ice

• Ice should be used immediately following an injury and is commonly used throughout the first 24 hours of an injury.
• Ice can be used on injuries that continue to cause pain and swelling.
• Icing is effective after activity and at the end of the day since injuries are being walked on all day.
• Typically it is safe to ice an area for 15 minutes per hour.
• The icepack should not be in direct contact with your body; wrap the ice in a cloth or paper towel.
• Icing causes a numbing effect on the nerves, which can help to reduce pain.
• Swelling is an effect of the body bringing the proper cells and nutrients to heal the injury.
• Icing reduces swelling by constricting the blood vessels and limiting fluid to the area.

Heat

• Heat relaxes the muscles.
• Heat opens the small blood vessels.
• Heat alone should not be used in acute injuries because the dilating of the blood vessels will cause further swelling.
• Heat helps in easing pain in arthritic joints.
• Typically it is safe to use a heating pad for 20 to 30 minutes.
• Be careful not to make the heating pad too hot for risk of a burn.

If you have any questions about icing or applying heat to your injury, it is best to ask a physician. If pain persists, it is best to visit a physician for a thorough examination of the injury. 

Image by Quinn Dombrowski. Ow. (2009). Flickr.

Children and Fractures

Did you know one out of every ten broken bones occurs in the foot? There are 26 bones in the human foot, which means 26 ways to break it. Broken Bones are more common in children than adults. Here are a few facts/tips about children's fractures: 

Ligaments and tendons are stronger than bones when you are a child, which makes it easier to break a bone, as opposed to just spraining it.

Bones break when they get crushed, bent, twisted or stretched.  Most breaks happen suddenly as a result of accidents and injuries. Be sure your child is wearing appropriate shoes for the activity they are partaking in.

Children’s fractures may be difficult to see in x-rays because parts of a growing bone do not show up well on this diagnostic imaging. It is sometimes a good idea to x-ray the uninjured foot for comparison.

When examining an injured foot, compare both feet side-by-side. Check for swelling, bruising, cuts or wounds, discoloration, and coldness. Try to get an idea of how much pain your child is experiencing.

Get your child to a health care professional as soon as possible. Try to keep them from walking on the injured foot.

Image by Dennis Yang. My Foot in a Cast. (2006). Flickr.

Podiatrist Visit

If you are scheduling an appointment with a podiatrist for a specific problem, it is best to be prepared to answer a variety of questions relating to your symptoms. Here is a list to consider:

·         What are the main symptoms?

·         How long have you been experiencing these symptoms?

·         Was there something that provoked these symptoms?

   Examples: Injury, new shoes, new exercise routine, new medications

·         Have you experienced this problem in the past? If so, how was it treated?

·         Are there some things that make your symptoms better or worse?

·         Have you tried any home treatments?

If it is your first visit with this podiatrist, make sure to bring any relevant medical records and be prepared to talk about your medical history. If you are on medications, make a list of those to share. It is important to speak freely about your health, to share as much information as you can about symptoms you are experiencing, and to ask questions if there is something you are unclear on. 

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

Foot Care for Men

Men may not pay too much attention to their feet, but there are few easy ways to prevent foot and nail issues.

Nail Trimming

Avoid trimming nails too short to prevent hangnails and ingrown toenails, which can be painful and lead to infections.

Callus and Blister Prevention

The most important thing to do to prevent calluses and blisters is to wear shows that fit properly. If you do see signs of irritation, immediately put a bandage over the area that is being chaffed. For calluses and corns, soak feet in water for 15 minutes and use a pumice stone on the area.

Insoles

Standing for long hours can leave you with sore feet. Using an insole that has a plastic shell can provide support and make shoes more comfortable.

Fungal Infections

You can help prevent fungal infections, such as athlete’s foot by washing and thoroughly drying feet daily. You can use an antifungal lotion or powder. For sweaty feet, a powder or spray is best. For dry feet, use a lotion. If the problem persists, see a podiatrist. He will be able to prescribe medication.

Toenail Fungus

Keeping toenails trimmed properly can help to avoid the invasion of fungus into the nails. If you do see signs of fungus, see a podiatrist. He will be able to prescribe medication.

Following these basic steps can help to keep feet healthy. If there are any persistent issues, it is best to seek the advice of a medical professional.

Image by Jorge in Brazil. Feet (1). (2013). Flickr.

Ankle Injuries

Ankle injuries can come in the form of damaged bones, ligaments, tendons or muscles. The ankle is made up of three bones, held together at the joint. The tibia and fibula of the lower leg meet the talus of the foot. Ligaments are connective tissue that hold these bones in place during movement. Tendons attach muscles to the bones, keeping joints stable.

Fracture

A fracture is a break in one or more of the bones.

Sprain

A sprain is damage to ligaments that are stretched beyond normal range of motion. Some sprains are more severe than others. They range from microscopic tears to complete ruptures.

Strain

A strain is damage to muscles and tendons that are stretched too far. Some strains are more severe than others. They range from acute tendon tears to ruptures.

Ankle injuries can happen as a result of many things; tripping or falling, twisting or rotating the ankle, rolling the ankle, etc. Anything that forces the ankle too far out of its normal position will cause an injury. It is important to get a medical evaluation when dealing with an ankle injury. It is sometimes hard to tell the difference between a fracture and a sprain. Both will exhibit the same symptoms; pain, swelling, bruising, and trouble walking. Try to keep weight off the ankle until you are able to get to a doctor. Rest, icing, wrapping the ankle, and elevating it can help.

Image by AndyCox93. SP9. (2009). Flickr.