Your feet have a message...

Your feet called, they wanted me to send a message to you as we kick off this holiday season. Here is the wish list your feet would like in random order:

1. Please wash both us daily and use soap not just water. Standing in the shower does not count.
2. Change our coats (socks) daily. We sweat and have bacteria….so don’t hurt the socks feelings and reuse them without letting them be cleaned first.
3. Allow our tires (shoes) time to dry out and alternate tires daily.
4. Realize our shape changes like your waist line. Measure us at least once a year.
5. Some of you like to paint our nails….your cute. Do remember, this is really how we breathe so get a pedicure and go polish free two weeks then paint for two weeks. That will help us from turning blue.
6. Hope that dance in high heels was fun for you…we did not appreciate being stuffed into high heeled tires. Don’t blame your age, next time stick your head into a keyhole….then you will see how we feel. 
7. Thought boots would be cute at the office. Now that we are on fire for eight plus hours remember to let us cool off. Consider boots to and from work instead.
8. We are not considered amphibians thus we should not have scales. Please use lotion daily to keep us nice and soft.
9. Could not agree with you more on exercising. The lighter you are the better we feel. Please exercise, we don’t like being sick and that extra serving of stuffing at the dinner makes our day very tough lugging the rest of you around all day.  
10. Please take us to the Podiatrist once a year and listen to them. We need TLC as well as the rest of the body we are attached to. We love doctors of feet!

Pregnancy and Your Feet

A baby changes everything and that includes your feet!
In the November edition of The O&P Edge, fellow Certified Pedorthists and myself discuss pregnancy and your feet. Learn more about how feet are affected by pregnancy and how to keep feet happy and healthy!

http://www.oandp.com/articles/2012-11_04.asp

Janet Dixon, ABC C.Ped, BOC Pedorthist

On to IronMan Mont Tremblant

Hi Everyone,


The time has finally arrived. Tomorrow we depart for IronMan Mont Tremblant, Quebec Canada. It’s hard to believe how quickly this training season came to a close. Now, the work is done and it is time to enjoy race day. It’s funny, people think race day is the hardest when in actuality; it is a day of celebration.

To catch you up, about two weeks ago I parted with my dearest tri bike Celeste – yes, my bike, an inanimate object has a name. The fine folks at Tri Bike Transport picked her up from Richardson Bike Mart along with my gear bag and off she went with other bikes in a semi truck. I bet they had a good time rolling 1900+ miles up to Canada!

As with tradition, I become extremely calm before the race. It’s a release knowing the training is done and now it’s to have fun and enjoy each and every moment of race experience.

The weather for race day is nice and cool with a high in the mid 70’s with a low in the 50’s. Rain was in and out of the forecast for about a week now however at this point, race day is clear. Anything can happen with the weather so you pack and plan for everything.

At IronMan Mont Tremblant, I have a few goals:

1. To enjoy the day.

2. To have a consistent swim.

3. To have a strong bike.

4. To run 26 individual miles with walking through the aid stations.

5. Have an awesome finisher picture as I cross the finish line.

I am really thankful for a lot of people from training partners, to my sherpa husband Dennis and inspiration from watching participants to pros in triathlon all season long.

I need to especially thank my coach. Jim has put up with a lot of questions, a lot of comments, attempted excuses and a pinch of whining when the exhaustion set in. He has turned a lot of things around with my training, knocked off a lot of lbs and shaped me up for what should be a productive race day. Thank you “Immie”. I appreciate you very much.

So to all of the readers – I will catch up with you for a post race review. I am sure Dr. Crane and I will have some quirky stuff caught on video as usual. Everyone have a great week – talk to ya soon!

Janet

Dr Oz Loves Orthaheel Flip Flops!

I wear a size ____

So you walk into the shoe section of your favorite department store and find a style you simply cannot live without. You turn to the associate and say "I would like to see these in a size ___." The associate brings out the style in the size you requested....but the shoes do not fit. 

Sound familiar? 

Stating your shoe size is a habit and not necessarily the best habit to have. Plain and simple, your feet change over time from genetics, weight fluctuations, trauma and illness just to name a few. Instead of stating "I would like to see these in a size ___." try "Would you please measure my feet, I would like to try on some styles." this simple request will lead you to more options for you to consider and help the associate select the right size for your foot type.

Measuring each foot requires using a brannock device which tells the associate the length and width of each foot. Feet are often different sizes so both feet should be measured. Shoes should be fit to the larger foot. When each foot is measured, socks should be worn. The socks worn should be the type you are planning to wear with the shoes i.e. dress socks/hosiery for dress shoes versus athletic socks for sport shoes.

How often should you have your feet measured? While it would be great to have your feet measured each time, at least once or twice a year is helpful. Keep in mind, shoe manufacturer's vary in sizing just like jean sizes so even though you may measure a size 7, the fitter may bring out a half to whole size larger or smaller depending on how the shoes are sized.

So the next time you are shoe shopping, get your feet measured. It will lead to happy feet when you wear the correct size of shoe!

Buffalo Springs 70.3 recap.....

Hi Everyone,

Dr. Crane has a fun video and recap on myrundoc.com. Check it out and enjoy. I took some time and gathered thoughts from the weekend. Here is my review of Buffalo Springs 70.3:

This past weekend, a huge step in this fun triathlon hobby of mine was accomplished. This is one race I have somewhat feared after hearing the challenges participants face on this course. Located in Lubbock Texas at Buffalo Springs canyon is a venue that will bring you honest to your abilities.

When I sign up for races, I sign up to not only accept the challenge but to gain continued strength both mentally and physically. I like courses that are tough – they make you think. They make you learn when to hold back and show you where you need to improve. It’s the reason why I am hooked on this sport.

The drive to Buffalo Springs was a long one and in my head, I thought about the people who live out on the wind farms, cotton farms and even the little towns in-between. Stopping in the smaller town, it brought to light the quirky things such as Dairy Queen being the main hang out in town to the tiny sun beat buildings showing their wear however persevering in the brutal sun. In a strange way, it was calming after living day after day in a busy network of suburbs feeding into two main cities in Texas.

The host hotel for the race was basic and no frills - pretty much what you would expect from a Holiday Inn.  The expo was smaller opposed to other races I have been to however each expo through the finish line all have their own identity and that is what makes participating in IronMan 70.3 and full distances unique.

At this race, I took on the Athena division and giggled as one other female was in the group. I wanted to come home with a memento from the race. I wanted the 1^st place finisher’s trophy for my division. For the first time, I actually looked up the other participant’s stats and realized I beat this person at Austin 70.3 last fall which was a subpar race for me. I was hopeful and albeit excited about actually winning however did not want to assume this was going to be a piece of cake.

Race morning, I was in my normal quiet state just letting my mind relax knowing there will be a lot of fun and a lot of work involved over the next 7ish or so hours. The swim waves were released one minute at at time. I thought it was a bit close together however I also knew with the heat, the race organizers wanted folks in and out of the water quickly given the weather that lies ahead.

I was in the last swim wave and I thought to myself how lucky I am to have the support of my husband, daughter and the many, many dear people in my life. My Facebook page blew up with comments of support and text messages from athletes I admire were arriving to my phone all week up to race morning. I got in the water and kept going, never stopping and passing quite a few bobbing heads with all different color swim caps from previous waves. The swim was slow for me which was surprising. Maybe I was holding back knowing what was to come on the bike. Who knows – but I know I need to work on that for future races.

After the swim, transition was good. I noticed this time I was not as tired as previous races. Something must be changing with me I thought…maybe all that hellacious workout sessions coach throws me are paying off as well. I remember smiling thinking how much I appreciate him and his wife who is a great friend to me.

First hill was immediately out of transition. I had the bike in the easiest gear and just started spinning. I took it slow and kept a consistent cadence. Next thing I know I am at the top of the hill. I started smiling and and literally squealed “that was awesome”! The whole bike course I smiled never stopped pedaling and just kept going. Some folks told me I had a motor on my bike and I agree. I was just so happy to finally conquer the course I have been contemplating over the last three years. Looking at the race photos, I was smiling in every single bike picture yet I do not remember a seeing a photographer on the course, it was a great ride.

I whip into transition and rack my bike. A fellow athlete across from me did the aqua bike course which is the same course of 70.3 except for no running. I was secretly jealous as I would like to be in the position knowing the day is complete. Alas, I whip off the helmet and cleats then on goes the visor, more sunscreen, socks and running shoes. Here goes another 13.1 run course.

The heat. It’s my Achilles tendon in life. I run very early in the morning or late at night to avoid it. When I try to run in the heat, I crumble like yesterday’s cookie. So I grab water from the volunteer, slap ice in my pockets to help keep the body cool and try to run. Yep…body wanted to run but consistency in this portion of the race was not to happen.  It frustrates me not to have the talent to run continuously and fast in the heat.

I ran into fellow running club members and cheered them on their way. I cheered on the hand cycle athletes up every hill. They made me tear up watching the power and determination they had written all over their face. They are my heroes and they are amazing. If they can do this in this heat…..I can too!

In what seemed one of the shortest run portions in all of the 70.3’s I have participated in, the finish line appeared. The crowd looked hot and tired. I thought to myself, let’s wake them up. I yelled over to the crowd “hey….let’s hear some noise folks”! The crowd instantly woke up and cheering started with cow bells ringing. I smiled back at them to thank them.

Crossing the finish line was nice. It was really nice. I finished Buffalo Springs 70.3. At the finish line they handed out a beer – I took it. It didn’t taste that great. It was soon replaced with walking right into the lake and just floating in the cool water...just being and realizing what was just accomplished.

Would I do this race again? You bet. I think the race organizers, volunteers, course layout was perfect. There is a reason this 70.3 is a Kona qualifier – it’s tough and you better be prepared. Can’t wait until next year to give Buffalo Springs another “Tri”.

Janet

P.S. I got my momento.

Burning Pain in Your Toes?

Burning Pain in Your Feet? Listen in on this conversation on a coffee break. Sound like you?

Time for an IronMan update.....

Hi Everyone,

Time to catch you up on IronMan training. Last year, it was all about finishing and experiencing the highs the lows and the in-betweens of Ironman training to the finish line. This year has been a lot of focus on the bike and getting a consistent run.  If you remember last year, two weeks before the race I injured my foot resulting in walking a very long 26.2 miles. I am focusing on keeping the foot healthy to be able to run in Canada….oh yeah, and listening to my coach…he yaps a lot when I do not listen….  ;)

Next weekend is Buffalo Springs 70.3 in Lubbock Texas. This race is a training day for me with focus on managing the heat. This race is known for some Texas size “bumps” on the bike course. Here is a snapshot of the elevation of the bike course:

Now that is something to do on a Sunday eh? And just think, we will have already swam 1.2 miles then will have to ride this roller coaster. I especially love the back to back climbs right at the start of the bike...good times. 

You can’t change Mother Nature so on we go to do our best.  It’s sad when the race details list the weather as semi-arid…you don’t sweat in the shade. This week especially, there will be a lot of hydrating going down on top of pre race excitement.  

From where we are located, Lubbock is about a five hour drive so Dr. Crane and I will be heading down the highway with from what I am told -limited scenery. Guess we better have some good tunes to play ‘cause that is a long drive!

After the race it’s all about IronMan Mont Tremblant as race day is August 19^th. I have a good feeling about this year and rightfully so. There has been A LOT of training going down and a lot of focus on being smart about the goals.

Stay tuned and have a great week!

Janet

A National Day for Running!

Hi Everyone!

Hopefully your week is productive and positive! Today is a special day for many. It is National Running Day!

Each year on the first Wednesday of June, running is celebrated and all of the benefits that go along with it. Whether you run or jog, short or long distance, you know the benefits to your heart and overall health. For those who do not run and have been thinking about starting, today is your day!

People run for different reasons. For some, it is weight control or stress relief. The key to starting is making sure you step in the right direction for healthy running. As with any new goal, write down what you want to accomplish with your running regimen. The goal has to be for you, not your friend or your neighbor…just for you.

Meeting with your Doctor to make sure you are ready to start an exercise program. The next step is to meet with a Podiatrist for a complete foot exam and to discuss your individual running goal. Based on the foot exam, the Podiatrist will guide you in the best protection for your feet to reduce the chance of injury down the road. Sometimes, additional support is needed in your shoes and an orthotic may be recommended. The name of the game here is preventative care.

Once you are clear to start a running program and you learn about your foot type from your Podiatrist, the next step is purchasing the right shoe type for you. Meet with a Certified Pedorthist (your Podiatrist should have a reference for you) to know what shoes to look for as you shop at your local running store.

So once you have your shoes you can hit the road and run for a few hours right? Not! Running programs especially ones for beginners actually incorporate a lot walking. When you start a running program, mileage increases over a period of time typically no more than 10 percent per week. Safely building up mileage takes time and rightfully so. Depending on your goal, you can hire a running coach to printing out predefined running programs via the Internet. If you choose to run with an organized group, make sure your lead or coach is certified. We see many running injuries from runners who are not being trained properly. If the group you are considering does not take the time to certify all of the leads or coaches, keep looking for another program.

Stop in at your local running store and learn about running products from shoes to clothes to accessories. There is a lot out there and maybe if you are apprehensive about running for the first time, take time and learn about the sport of running….you will soon see why it is so contagious! 

Happy Running!!

Traveling feet....

Summer travel is upon us! It never ceases to amaze me when I am at the airport how people think nothing of taking off their shoes and sandals then walk through security bare foot. Simply makes me cringe. I get it; there are travelers who choose to wear shoes without socks. However, you might want to think twice the next time you travel. 

You would not walk barefoot in a locker room or other public areas…so why is security ok? I don’t think the body scanner or wands used by T.S.A. agents are warding off bacteria. When is the last time you have seen a security area scrubbed down? A thin pair of socks in your carry on bag is a good way to ward off any creepy crawlies that are lurking on the ground. This way, you can proceed through the area with some protection on your feet. 

How about the airplane carpeting….spotless right? Considering the quick turn around aircrafts go through, we are lucky to have the floor cleaned of left over trash let alone vacuumed. Use the same socks to cover your feet as you used walking through security or heck, jazz it up and bring fun socks to lighten the mood of the travel time if removing your shoes is a must for you.  


Many of our patients travel for extended periods of time. Compression socks, particularly for longer flights more than two hours can help reduce swelling and restless legs.  When you wear compression socks, you are increasing circulation which can reduce lower body fatigue, achiness and soreness. If however, you are lying down for long period of time, the compression socks should be removed.  The socks are created in a variety of strengths. Typically, compressions levels of 10-20mmg are normally worn for travel however, check in with your Podiatrist to make sure you purchase the right compression level for you.

Happy Travels!  

Going barefoot? Think again....

What does a popcorn kernel, an earring post and a sewing needle have in common? They are just some of the items I have found stuck on the bottom of diabetic patient’s feet during a shoe and insert check…..and they hadn’t a clue.

Diabetics especially those with neuropathy know they must be diligent on checking their feet frequently. Without feeling, debris can embed into the foot and in no time at all an ulcer could appear.  

One the best ways to battle objects from attaching to your feet is to wear shoes and socks outdoors or protective sandals and at a minimum for indoors wear firm soled slippers while indoors.

I hear from many of our patients the dislike for wearing shoes in the warmer months. It really is a matter of changing your mindset and look for shoes that will work for you. If your feet tend to be too warm while wearing shoes, opt for styles that are breathable such as mesh or neoprene fabrics.

Remember, the fit is key. Always have your feet measured each time you shoe shop which includes length and width and realize the fitter may need to adjust the size depending on how the particular style runs in size. Don’t worry about the size on the box – it is the fit that matters.

If you don’t like to wear socks, consider the type of materials in the socks you own. Today’s fabrics are varied. Opt for moisture wicking fabrics to regulate your foot temperature fluctuation. Cotton socks are a great natural fabric however moisture is retained and not repeld as with technical fabrics.  

You may have also heard about the barefoot running phenomenon. This has been a controversial topic for many as the less is more concept has moved to shoes. Minimalist shoes are good cross training tools for biomechanically efficient feet. Speak to your Podiatrist for guidance and options to see if minimalist running is for you.

All feet need a treat.....

 Organized bicycle rallys are a great way for athletes to complete distance workouts as well as a fun exercise to do for those looking to pedal a few miles with friends and family. This past Saturday, while at a rally, I could not help but notice looking at participant’s feet as they were getting ready for the ride (gee, wonder why that is) and I could not help but notice how many folks REALLY needed a pedicure.

While some may think pedicures are a girly thing, it is quite the contrary as more and more men are receiving pedicures as part of their foot care regimen and here is why:

Pedicures can improve your foot health and can help you in reducing the risk of injury. Pedicures can improve blood flow and reduce inflammation and pain while removing areas of hardened skin. When the hardened skin is removed, this reduces pressure points. Another feature of the pedicure is having your toenails properly trimmed. When your toenails are properly trimmed, the chance of an ingrown toenail is greatly reduced.

Many sports pedicures begin by soaking feet in warm water and Epsom salt. The technician will then apply foot cream and massage feet and legs. The toenails are trimmed is then completed then an exfoliating scrub to remove dry dead skin from the feet is completed.

So where do you start in looking for a location to have your pedicure? Here are a few questions to consider the next time you schedule a pedicure:

How often is sanitizing completed?
After each use? Once day? Once a week?. Note, if you are told once a day or once a week sanitizing…move onto the next spa on your list! Spa tools, tub and work area should be sanitized after each use. Autoclave tools should be opened in front of you at the time of service.

What is included in the pedicure?
If you are looking for an extended foot massage for example, inquire on the length of time and techniques used.

What are the qualifications of the technician?
Choose a location in your area where the technician has received additional certification. A Medical Nail Technician, MNT, is certified in advanced aseptic techniques and is trained to work with high risk foot care patients.

Can I bring my own tools and nail polish if I choose?
Bringing your own tools will also cut down on infection. Don’t forget, you need to clean your tools after each use.

Knowing the above information will help you find the right location for you and give your feet a well deserved treat!  

What's this thing called a gait analysis?

We  have a lot of patients and customers ask what exactly does a Pedorthist do when fitting a patient in shoes or orthotics. Well, there is actually a lot to it as we are just not staring at your feet.  When a Pedorthist completes a gait analysis, the goal is to look for abnormalities that can contribute to the foot problem. Recognizing normal and abnormal gait patterns can tell us a lot about your feet. Here is a snippet of what we are looking for when you walk. Don’t worry; I will keep it easy so no need to have a medical dictionary for this blog.

After learning about the patient’s history such as age, weight, activities or occupation and current issues, patients are watched walking with shoes and without shoes. We note particular attention to patient’s walking in shoes as the shoe itself can have a strong influence to the patient’s gait. We focus on feet however we also focus on the gait cycle, and overall body movement.  There are four main areas of the body we focus on during the gait analysis. The Pelvis/Hips, Knees, Ankle and of course, the foot. 

During the gait phase, the pelvis should rise and fall symmetrically. An unusual rise of one hip compared to the other could be a sign of leg length discrepancy or weakness of muscles such as the  anterior  tibialis. 

The knee is observed for signs of excessive movement and hyper extension. 

The ankle is noted for stability and fluid movement. The inability to move the ankle normally through the gait phase can signal the need for footwear modification.

The foot is observed in both weight bearing and not weight bearing positions. We watch for flexibility, contact points, movement through each stance of gait cycle then note the abnormalities. 

Once we look at all of the information, we can determine the correct style of shoe and if necessary, an over the counter insert or if need be, custom orthotics. When you visit for a gait analysis, bring in a sample of your shoes, socks and bring along any notes or recommendations from your Podiatrist. Your feet will be on the way to healthier steps before you know it! 

Got Burn?

You hear the news about skin cancer. You know to apply sunscreen by applying the sunscreen to your arms, legs, face, neck and even your ears….but what about your feet?

Leaving your feet unprotected out in the sun is dangerous. Often the feet are overlooked during medical exams which can lead to missed warning signs of cancerous growth.  Specifically to your feet, there are forms of cancers that are more prevalent than other forms.

Squamous Cell Carcinoma is the most common form of cancer on the skin of the feet. Often, this form of cancer is confined to the skin. However, the cancer can take on a more aggressive form and spread throughout the body. This form of cancer appears as a small scaly bump of plaque that looks inflamed with recurrent cracking or bleeding. Occasionally it begins as a hard, projecting callus-like lesion. The squamous cell cancer is painless however it can be itchy. It can look like a plantar wart, fungal infection, eczema, ulcer or other common dermatological conditions of the foot.

Malignant Melanoma is one of the deadliest skin cancers. Nonsurgical treatments are rarely effective. This type of skin cancer must be detected in early stages to ensure patient survival. Melanomas may occur on the skin of the feet and sometimes beneath a toenail. The cancer can be found on the top of bottom of the feet. The Melanoma will grow over time extending deeper into the skin spreading through the body and through the lymphatic and blood vessels. Malignant Melanoma looks like a small brown-black spot or bump with some appearing pink or red. Sometimes resembling moles, a closer look will show asymmetry, irregular borders, and alterations in color.

According to the FDA, SPF15 can provide approximately 93 percent protection from the sun whereas an SPF of 60 can provide approximately 98%.

For everyday skin protection, SPF20 would be appropriate. When you are outdoors and are involved with higher activity levels however, opt for at least SPF30 or higher. No matter what sunscreen you are wearing, reapply after two hours and don’t forget about your feet!

Tips to keep in mind to protect the skin of your feet when outdoors:
When you perspire or are in the water, even the waterproof formulas can wear off so  reapply every two hours.

Avoid stronger rays which are typically between 10am and 2pm.

Shoes do not have SPF…so apply sunscreen to your feet and reapply how often? You got it, every two hours.

Do not walk barefoot…even though it is tempting on the beach or a quick jaunt across the deck, the suns heat on surfaces can burn the bottom of your feet. Wear sandals that will allow stability as well as protection. Walking in flip flops on the beach for example will make you look like a duck trying to walk through a marshmallow pit....not so attractive and not so good for your feet muscles. 

Notice the skin on your feet not looking right or find a strange spot? Visit with your Podiatrist a.s.a.p. and inform your doctor of any recent sun burns to your feet.

So enjoy the warm weather and be smart….apply your sunscreen and apply often!  

The Road to Ironman Mont-Tremblant Goes Through New Orleans

The road to Ironman Mont-Tremblant went through New Orleans this weekend. As many of you know, that follow this blog, Janet decided to go to Galveston and I chose New Orleans for our early season half Ironman. I chose New Orleans because last year in Galveston, I had a really hard time staying upright while biking into a 30 mph head wind. I thought New Orleans would have better weather! God has a sense of humor!

New Orleans Ironman 70.3 was in a word - windy! Crazy, insane windy!! It was also only 67.1! The wind caused the race director, Bill Burke, to have to cancel the swim for the second year in a row. I actually felt bad for the guy since so many people were so upset, but when we got down to the water on Sunday morning, it was obvious that drowning was a risk given the 5 foot and higher waves!

We actually did a run-bike-run triathlon, which was much better than what they did at the Poconos 70.3 last year. At that race, after cancelling the swim, they attempted a time trial start of the bikes starting participants 3 seconds apart. This sounds good in theory, but the roads were very wet and there were crashes all over the place! In New Orleans, they were creative and wanted to keep the relay teams intact, so they made us run 2 miles to start then ride 52 miles (shortened due to road closures) and then run 13.1 miles to finish.

I met my friend Linda, from Arizona, in New Orleans and she was pretty anxious to do her first 70.3. She is attempting Ironman Arizona in November, so she needed a warm up race as well. I made a pact that I would never race without Janet again! Every time I go to a race without Janet, the weather sucks!

The best part of my race was the beginning of the 2 mile run. They started us in pair about 2 seconds apart and I was in the 5^th wave (40 and older women). This wave included all the “old” ladies. I started near the back of the wave and was just completing the first mile when I came upon a woman with an “81” on her calf.  I glanced at her and then realized it was the “Iron Nun”! Sister Madonna Buder is a Catholic nun who has completed over 400 triathlons and is an inspiration to all at The Ironman World Championships every year! I said, “Good Morning Sister!”, just to make sure it was her and then had a short conversation running along with her.  Such a positive person and it was a thrill to meet her. She is still running strong and should be an inspiration to all of us to keep moving! I told her I only hope I am still competing in 40 years!

After the short run to warm up, we jumped on our bikes to brave the wind. Crazy, insane and, at times, dangerous wind! I was trying to maintain 19-20 mph but no such luck. I worked very hard to keep 17.8 mph average into a 25mph+ head wind! It seemed like the wind was in your face no matter what direction you were going in! There were only 4 hills on the entire course, (Louisiana hills also known as overpasses ha ha) and at the top of one of them, a gust practically threw me off my bike. The bike actually felt like it went airborne for a second! I finished the bike in one piece and was happy to start running.

Then someone turned up the heat! The run was a double loop with awesome crowd support and plenty of aid stations! Thankfully lots of water and wet sponges since it was so hot! Very flat with a few small hills but overall a nice rolling course.  The casts of characters were out, just like most races. We had 3 Spidermans, guys in jester suits, and my favorite….guys running in their wetsuits with goggles and all, probably protesting the no swim!

I was happy to wave to Sister Madonna on the run and shamefully happy she was on the other side of the road about 5 miles behind me (who wants to get beaten by an 81 year old!!). I finished strong and with a smile. Legs of jelly from pushing hard on the bike made for a slow run, but overall a good day! My pesky chronic plantar fasciitis seems to have been cured by EPAT! Yippee! I have some work to do before I am ready to tackle the mountains in Quebec, but I earned my post-race beer today! Linda finished not so far behind me with a big smile!

Next up….Buffalo Springs 70.3….

Taking the right step with Golf Shoes...

Hi Everyone,

This weekend, Dr. Crane will be competing in the New Orleans 70.3. We did this race last year and weather went from nice to hot, hot, hot at the end. This course is pretty much New Orleans...flat. The swim starts in Lake Pontchartrain equalling 1.2 miles. After a quick transition, the bike course consisting of 56 miles that is smooth, flat and fast. If one good thing resulted from Hurricane Katrina, it is the beautifully paved roads. After another quick transition, a nice 13.1 mile run with a pinch of shade wraps up the event. This year I am holding out for Buffalo Springs 70.3 so other than a few fun sprints, I am in base building mode. We look forward to hearing from Dr. Crane after the race to gain insight on the 2012 race.

Last week in the store, we had an influx of golfers needing help to make their golf cleats comfortable. If you are a golfer, shopping for shoes is much like running shoes. You need to purchase the shoes that fit right on your feet. When you shop for golf shoes, make sure you have on your socks you will use in playing the game and have your feet measured. I am seeing many golf shoes too short on feet which can make playing 18 holes a long painful day to say the least. If you live in a warmer climate, consider shoes with mesh for breathability. Regardless of your playing ability, have your golf shoes replaced at least every 2-3 years. If the shoe leather is stiffer than a board, it might be time to have the shoes evaluated.

Speaking of which, your golf shoes need care as well. If you have leather shoes, condition the shoes with a leather conditioner and polish if needed. Get into the habit of spraying your shoes after each day of play with an antimicrobial spray to ward off bacteria that can form in your shoes. Allow your shoes to dry in a cool place...not sitting in the golf bag in your garage. A simple care regimen can help you play comfortably and just might stop you from flinging your 9 iron in the pond. ;)

Have a great week everyone and Good Luck Dr. Crane!

What's inside your cycling shoes?

We talked about cycling shoes in the last blog so this week; we will learn a bit more about the insoles of cycling shoes.

The factory liners are created to cover the last of the cycling shoe…that’s it. If you already wear orthotics, simply remove the factory liner and insert your orthotics. If you are shopping for new cycling shoes, make sure you have the orthotics with you when shopping as this can affect the style and size of the cycling shoe. It would be a good idea to bring your bike along as well. Many bike shops are happy to let you take sample shoes for a spin whether outdoors or on an indoor trainer. I see a lot of customers at shops try on the shoes, stand in them and then purchase. You need to actually ride in the shoes to get an idea of how the cycling shoe feels on your feet.

There are also many over the counter inserts to offer you enhanced support. At Healthy Steps, we have found success for many cyclists with the Lynco orthotic product. The orthotics are prefabricated and have a breathable top cover helping to wick away moisture whether wearing socks or sockless designed cleats. There are different styles created for different foot types and can be adjusted similar to custom orthotics.

Another route is many bike shops offer moldable inserts. The concept is to place your foot on the insert which has been heated and allow the insert to form to your feet. The trick is to ensure the inserts are created properly by proper foot placement and equal pressure. If you decide to have the inserts created at the bike shop, make sure you are aware of the adjustment and or return policy should the inserts not perform as desired. Ultimately, if you have continued foot problems, your Podiatrist may recommend customs to alleviate and prevent foot problems cyclist’s experience.

Sometimes, a bit of arch cushioning is all you need or perhaps an off load of pressure from certain areas of your feet. This can be accomplished by adding to the existing liner. I have had a few cases where adding to the arch area of the liner has done the trick for added support. As the miles add up however, the over the counter choice is a longer term fix.

So that is the skinny on insoles for your cycling shoes. So head to the shop, find the cycling shoe and insert for you and happy riding!!

Gear into the right cycling cleats

Cycling – it can be a lot of fun whether you are a casual rider, competitor or somewhere in-between. For some, “clipping in” with cycling cleats is preferred over wearing athletic shoes or hybrid options. Cycling cleats have a stiff sole which protects your feet and allows more efficient transfer of energy. So basically, you work less!

Cycling cleats vary from brand to brand just like running shoes. They vary in width, weight, color, style and may come with one, two or three straps to hold your feet in place. I recommend you research the many choices online so you will have a better idea when shopping at your local bike shop.

Which brand of cycling shoes are the best? The “best” cycling shoe is the one that fits your feet….not what your cycling buddy wears, your competition or the svelte model wearing the cleat in your favorite bike magazine. As with shopping for running shoes, I advise all of our cycling patients and customers to really take their time and shop around. This means you may have to frequent multiple cycling shops before you find “the one” pair of cycling cleats for you!

A few tips –

Define your budget. Knowing this ahead of time can help reduce your chance of overbuying.

Are the cleats for recreation or competition? Cycling cleats vary in price based on the materials and typically increase in price when geared toward longer event riding.

What is the shape of your feet? Are they bony and thin or are they fabulously fleshy or even somewhere in-between?

Do you have a high, normal or flat arch? Often times, over the counter or custom inserts are needed to allow for correct support of each foot.

Do you plan on wearing socks with your cycling cleats or sockless?

What distance do you typically ride per week? Will this distance increase i.e. training for an endurance event?

Armed with answers to the above will help you drill down to the right set of cleats. Take this information with you to the bike shop. The more information you know ahead of time and provide to the fitter, the more enjoyable your shopping experience will be for you.

Happy Cycling!

Running through the pain

At our practice, we have many athletes as patients. This unique group of patients often do not have “patience” when it comes to injuries.

For example, when a runner learns they have been diagnosed with Plantar Fasciitis also referred to as heel pain, the initial reaction is make it better and make it better now as there are runs to be run. For many, the sobering news is rest which could mean a few days or weeks. Suddenly the patient feels lost and frustrated at not being able to run.

I get it. I know what it’s like to be told you can’t do an activity you adore. Heel pain is no laughing matter. It hurts, it’s annoying and interrupts daily activities. If you “run” into this challenge, here are a few tips to consider:

Be creative and find alternative ways to exercise which will not impact your injury. An alternative such as swimming is a great way to get a cardiovascular workout without pressure to your foot injury.

Take your rest seriously. Work on that to do list of paperwork you have at home, review your written goals, visit a friend you have been meaning to contact but just can’t find the time.

Follow your Doctor’s advice and ask as many questions as you need to ensure you understand the instructions necessary to heal from the injury. Many patients are thinking so much about the diagnosis during their appointment, they do not hear the details on rehabilitation. Know what you need to do then make a plan to ensure you are doing what you are supposed to do.

Know you will get better and time is needed. This is a tough concept for many athletes. Take a deep breath and focus. It will be worth at as you cross the next finish line.

Stability and Motion Control...what's to know?

Hi Everyone,

We are receiving a lot of questions regarding the difference between motion control shoes and stability shoes so I thought I would help clear the air on the differences.

Motion control shoes also known as maximum stability are designed to provide significant support for flat-footed or severe over pronators. The shoes are suited for individuals who have severe overpronation and weigh more than 180 pounds. While many runners do not fit this category, there are walkers and runners who need maximum control. The motion control shoe provides excellent durability along with comfort for this specific foot type.

The stability shoe is a bit different. The stability category also has structural features to reduce overpronation however, the shoes have more flexibility and cushioning not found in maximum stability shoes. Within the stability category, shoe vendors have different levels of stability available.

Many footwear manufactures have increased the amount of lighter weight and less structured running shoe styles in part to the minimalist running shoe movement. Some lightweight shoes may offer some stability features with posting located on the medial side of the shoes or shanks located inside the shoe on the foot bed however; the light weight shoe tends to be less durable than traditional running shoes.

It may be appetizing for some to choose a lightweight style of shoe however, if you are a candidate for motion control shoes, the cost of the motion control shoe versus the replacement of lightweight shoes due to quick breakdown pretty much even out. Lightweight stability shoes will not offer the guidance of a motion control shoes .

Those who wear a specific category of shoe also inquire if they will always be in the same type of shoe. Genetics, weight fluctuations, orthotic use, amount of running, proper training, running surfaces are factors to name a few. Keeping up with a yearly foot exam with your Podiatrist and informing of your running habits and future plans will ensure you have the right amount of support for your feet!

Switching Gears....

Hi Everyone,

I am switching gears this week to catch you up on training for IronMan Mont Tremblant. This weekend, the triathlon season in North Texas kicked off with the St. Pat’s Day Tri sprint distance. Dallas Athletes Racing once again was in full force and excecuted another phenominal event. The weather however was not so phenominal.

The weekend consisted of a kids tri on Saturday, then the big kids tri on Sunday. The kids tri went off without a hitch as the weather behaved. Sunday for the “big kids” was much different. We were dealt cold soggy conditions with lots of water all over the place. Strangely enough however, the rain did hold off for most of the bike and run portion.

Many stayed home in their warm beds but not Team FAANT. Two members along with Dr. Crane and I swam in an indoor pool, ventured out in the cold soaking wet outdoors to ride on a bike and then run. Tina and Maria are a part of our business office team and did very well! This was Maria’s first triathlon and while we wished the weather was not so sour for her....ok, us included...it did not matter. The smile on her face was evident she was happy and proud when we saw her leave transition and head out to the run.

The morning started off cold and rainy which made standing in line for body marking such a happy time for participants. Once the bikes were placed on the rack, participants quickly moved indoors to the pool where the temps were warm and the water was fabulous. Of course as I sat there, I was watching feet. There were all kinds of creatively polished toes from shamrocks to tiger stripes. I thought that was pretty cool and found a bunch of folks who could have used a pedicure.

The swim went well for everyone then we had to exit the warm waters and head outdoors to transition…ugh. It’s funny to watch folks whip on long sleeves, jackets and gloves after jumping out of the pool. Once you are pedaling on the bike, you do warm up and it was not so bad. Due to the rain and areas of flooding, the second loop of the bike course was cancelled and with good reason. Dallas Athletes Racing looks out for participants and it was a smart move to keep everyone safe.

The run was through a tree lined park and was peaceful even with a threatening sky. Mother Nature was kind enough to let participants finish the race without a torrential down pour.

Even with the bike route change, all had a great time. It was a wonderful way to kick off the season. After a nap, the day continued and text messages flew along with FaceBook updates on everyone’s performance. Congrats to Team FAANT, you are all superstars!

Swimming and Diabetes

You are diabetic and want to swim. Can you?

Many people who have diabetes can swim. There are however a few things to consider before jumping in.

First and foremost, seek advice from your Doctor if swimming can be incorporated into your workouts. Did your Doctor say yes you can swim? Cool – that’s great news. Now let’s review special considerations with swimming.

When you arrive at the pool, take a minute and advise the lifeguard on duty that you have diabetes. In the event of an emergency, this can be very valuable information. If you wear a diabetes ID bracelet, do not remove it during the swim. Many swimmers remove jewelry however, the ID should be left on your wrist or if a necklace, around your neck.

As I talked about in the last blog, keep your feet protected! Wear shower sandals or similar in the locker room or pool side. When you are ready to leave the pool, take a minute and check your feet prior to placing on socks and shoes. Anything unusual (cuts/bruising etc.) should be reported to your Podiatrist immediately.

When you start a swim program, remember to pace yourself. Swimming for an extended period of time for example may bring on hypoglycemia. Rest breaks are important and making sure your blood sugar is monitored is important. I see diabetic swimmers at the pool with glucose pills or healthy snacks readily available during longer workouts. If you do wear an insulin pump, check with your Doctor prior to swimming to ensure proper care and instructions are taken.

Train smart with diabetes and you too can enjoy the benefits swimming has to offer.

Floating along with the right shoes....

Many of our patients and customers are finding water activities as a great way to stay in shape with minimal impact. From water aerobics to running in place, water is an excellent way to increase cardiovascular strength as well as condition your muscles with little to no impact on your joints.

Last week I mentioned the importance of wearing protective footwear while in wet areas. Now, let’s briefly review what to look for in water shoes.

Water shoes should be breathable. Designs made of a single layer air mesh upper will help in drying the shoes even during colder months. If you are touching the bottom of the pool such as in water aerobics class or running in place, the shoes should have an enclosed heel. Velcro straps work well in securing your feet into the shoes. The shoes should conform to the shape of your feet. Often, water aerobic shoes will contain durable EVA foam providing buoyancy during the workout.

Many water shoes are designed to also add resistance. Brands such as AQx Sports can add resistance to your workout. AQx received a patent for their design and ability to add 20-30 percent increased resistance and a rubberized outsole to reduce slippage.

Water Walkers brand of shoes have wings which add resistance during downward strokes to help relax or drop when the upward lift of the leg begins. The concept is to burn two to three times the amount of calories every minute during water aerobic exercises compared to standard jogging exercises.

Once you have completed your exercise, take a minute and rinse the shoes with cold water then allow to dry in an open area. Avoid leaving your wet shoes in your workout bag or exposed to direct sunlight. Replace your water shoes when they no longer fit properly or have been worn down on the sole or anywhere else on the shoe.

Looking for an impact free workout? Add a flotation belt around your waist while in the water. Those recovering from injuries as well as chronic conditions such as arthritis find the flotation belts helpful in complete the workouts. Flotation belts can be found at your local sporting goods stores as well as online.

So there you go, have fun and enjoy your water workout sessions!

Take a minute

Take a minute and pop off that slipper or sock. If you wear nail polish, go ahead and remove the polish. What do your nails look like?

Are your nails clear or brittle?
Does the nail have a change in shape or look crumbly on the outside edge?
Do they have white or yellow streaks on the sides of the nail?
How about any debris or lifting of the nail?

If you notice any of the above symptoms, it would be best to have your nails looked at by your Podiatrist especially since spring is right around the corner! If it is determined you have fungal nails, there are choices for treatments and what better time with warm weather season just around the corner!

There are ways to prevent the fungus, here are a few tips to think about:
If you indulge in pedicures, do your research and find a local Medical Nail Technician (MNT) in your area. MNT’s are trained specifically in aseptic techniques and dealing with high risk feet such as Diabetics. Make sure the pedicture bowl is cleaned and the package of autoclaved tools are opened in front of you prior to the service. By all means, never share tools…your friends and family can get fungus too!

Many folks walk around barefoot in wet areas such as locker rooms and swim areas. Yikes! To reduce the chance of picking up a fungus in wet areas, always, always, always wear shoes or sandals.

After workouts – get out of your shoes and socks. The moist environment is a breeding ground for fungus. This goes for your workout clothes as well. Talk with your Podiatrist about the best anti-fungal spray for you to use as a preventative measure.

If you have sweaty feet, change your socks often (more than once a day) and wear moisture wicking materials, not cotton. Cotton is a great absorber of sweat however it retains the moisture in the fibers where as performance or moisture wicking materials will wick the moisture away, dry and repeat.

Your shoes also play a big role as well. It is best to have multiple pairs of shoes to alternate between workouts. The same goes for daily wear. Allowing shoes to dry completely between wear will help and remember, athletic shoes last anywhere from three to six months and should be replaced.

Following preventive measures will give you happy feet to show off in the upcoming warm season – bring on the sandals!

But I can't swim....

I hear a lot of comments from folks who want to participate in a local triathlon only hear them say “but I can’t swim”.

If you did not grow up swimming in a back yard pool or lake, it is understandable to have a bit of fear. After all, it is something new and water can be a little daunting. I tell folks all the time, it’s not about the distance, it’s about taking the first step.

Even as you read this blog and perhaps have no intention of participating in a tri, what about swimming as a fun activity to add to your workout routine? Once I figured out how to go from sinking to floating then moving forward, I was amazed at the calmness the water actually brings to the workout. Swimming is an excellent stress reducer, a great way to condition muscle groups, non impact and a lot of fun.

So where do you start? Lessons would be good with a certified swim coach. There are many area classes all with varying levels. Check with your local natatorium, school, health club, community fitness center, or YMCA for references. Not ready for a group swim? Consider a few private lessons with a coach to become comfortable with the water. No matter what you choose, never swim alone and make sure a lifeguard is on watch.

Learning to swim does not require a lot of money. The basics you will need are:
a swim cap
a pair of goggles
a swimsuit
a pair of pool shoes or sandals

For the ladies, one piece suits are appropriate for lap pool swimming. This is not the beach so no bikinis. For the guys, no board shorts. Swim specific briefs or jammers is what you will need. As you shop for your swimsuit, look for the fade resistant materials. The suit should be fitted however having enough room to allow comfortable arm and leg movement. Suits vary in size from brand to brand so patience is needed to find the right fit. Look for material that is fade resistant as chlorine can do a number on untreated fabrics over time. Once you find a suit and it performs to your expectations, shopping online can be a cost effective alternative to shopping at your local stores.

For those of you who are dreading the fact of wearing a swimsuit at the pool, I have to say three words to you. Get-Over-It. This is not a fashion show my friends, this is about you living healthier and learning a new activity. Water is very good by the way at hiding areas of concern you may
have with your body. ;)

Always wear a sport sandal or supportive flip flop from the changing room until you step into the pool. If you attend water aerobic classes or are running in place in the pool, wear water shoes to protect your feet when touching the bottom of the pool. If you are diabetic, check with your doctor for any specific instructions in the care for your feet. Bring items for an after swim shower, a towel if not provided at the pool and a change of clothes. In regards to shampoo, look for after swim shampoos which are designed to remove chlorine from your hair. Liquid soap is easier to transport than a bar of soap and don’t forget to bring lotion for after shower application.

This pretty much the basics on getting started. The key is to take the first step.
Go ahead and give it a whirl - you just might like it!

Finding the good shoes...

"Good shoes are hard to find unless I spend a lot of money.”

Sound familiar? The thing is, finding good shoes are not hard to find and you don’t have to spend a lot of money. It comes down to a little bit of research, a little bit of patience and being prepared. Here is a top ten list to consider in making your next shoe shopping event a productive, positive experience:

1. Know your budget for purchasing shoes, and the types of shoes you are looking for. This practice can be helpful to keep your budget in check.

2. Shop for shoes mid afternoon or at the end of the day. This is typically when feet are most swollen. Bring existing shoes to review wear patterns with the fitter.

3. Bring the appropriate socks or hosiery you plan to wear with the shoes. I am amazed how many folks will drop in not wearing socks with their shoes yet expect to find the perfect fit by wearing disposable nylon try on hosiery.

4. Do you wear orthotics or inserts? Be sure to bring them with you. The fit of the shoes can be altered by orthotics or inserts.

5. Never use try on socks at the store – eww gross. Think about it, even if the store claims to wash the socks daily, how many feet were in the socks before your visit? If you forgot your socks, spend a few bucks and purchase socks while in the store. It’s not worth picking up a fungus by trying on used socks.

6.Shop at a store where you are fitted by a shoe fitter or Pedorthist. Both feet should be measured in both length and width.

7. Plan to spend time in the store. Use up the carpet or flooring in the store. If the sales associate appears annoyed with you taking your time, work with another person or simply shop somewhere else.

8. Try on as many brands of shoes in the style you are considering. Do not try on only the brands you are familiar with or what the associate tells you are the best shoe in the store. By the way, the best shoe for you is the shoe that fits correctly on your foot, not the best seller.

9. Know the return policy of the store. Do you need a receipt? Is there a time frame to return? Is the return amount credited to your credit card, issued as a check or only for even exchange? Also know the return policy for sale items. Many stores have final sale only.

10. If you are unsure of the purchase, ask the associate to hold the shoes while you look elsewhere. If you do elect this option and decide not to purchase, be considerate and phone the store to let the staff know to return the shoes to stock.

Finally, have a positive outlook with your shopping adventure. Even with challenging foot fitting, the attitude can walk you into the right shoes for you!

Heels, Glorious Heels!

Heels, glorious heels! Just the act of wearing a heel puts women in a different state of mind. It could be another form of “shoe therapy”! We are taller, feel more confidant, sexy, powerful! Telling some women to stop wearing heels is like telling Sampson to cut his hair before battle! It takes away that psychological “fix”!

How can something that makes you look so good be “not so good” for your feet? Not that it matters for some, but for those of you on the fence about how much heel and how often, here is a list of conditions we most commonly see in women who wear heels:
bunions, hammer toes, neuromas (nerve injury causing pain, burning and sometimes numbness to the toes), metatarsalgia (pain under the ball of the foot), Achilles tendonitis, heel pain, ingrown toenails, ankle sprains, fractures (yes, fractures), corns and calluses. Because the foot bone is connected to the rest of the body, chronic knee pain and back pain can also be linked to high heeled shoes.

Without having to completely give up on your stilettos, how can we “still let the toes” (had to got there LOL!) survive in this environment?

We can start by keeping the height of the heel to no more than 2 inches. Anything over that will put 75% of your body weight on the balls of your feet. This will slowly wear away the fat pad underneath the balls of your feet and give you pain in return! Gee, thanks! A lower heel also helps keep the toes from cramping into the shoe and hammertoes from getting worse. Keeping the heel lower will also keep the spine from swaying and the knees from straining, a bonus for those suffering from these conditions.

Have bunions or look like some are getting started? Stick with a heel that has at least a more rounded toe box or a square one. The pointier the shoe, the more you “train” your toe in the wrong direction and the bigger your bunion becomes. This type of shoe also helps keep ingrown toenails and neuromas at bay.

Getting pain to the back of the heel or in the Achilles? Before heading out for the day in those heels and when you get home and take them off, please give your Achilles tendons some time and stretch them out. This helps to compensate for the shortening of the Achilles tendon that occurs from chronic wearing of high heel shoes. Your body weight will strain your shortened tendons and ligaments and give you tendonitis and heel pain!

Those nasty corn and calluses are there to stay as long as you are wearing heels. Do your best to keep them softer with lotion to your feet daily. A cream with an exfoliant is a must with those thicker corns and calluses. There are also a variety of pads you can use to cushion the toes. If the stores don’t have one that works, your podiatrist may have just what you need!

Wearing a chunkier heel rather than a slim one will better stabilize your foot on your ankle. This will help to avoid some of those sprains.

Buy leather shoes, not synthetics. Leather is more forgiving. Make sure the shoe feels good in the store. Take your time walking around the shoe section to get a feel of how they really feel! Giving your feet the job to stretch them out at home can give you blisters, calluses and pain!

Always buy shoes and measure your feet in the afternoon or at the end of the day. Your feet swell throughout the day. Measuring your feet gives you some place to start. Remember shoes are like clothes, different brands have different fits! A size 8 in one shoe does not necessarily mean a size 8 in all! Go by fit, not size!

2012 Journey to IronMan Mont Tremblant

I hope your new year is starting off in a focused and positive direction for you. Are you goals for the New Year in place? If not, there is no better time than the present so hop to it!

I managed to finish my goals on New Year’s Day and one of the goals should be no surprise if you have followed this blog. Once again, Dr. Crane and I are going after another full distance IronMan.

Yep, base training has begun. We invite you to join us as we blog and video this year’s journey. While much was learned from IronMan Texas that we finished last year, this year the course has a few more “bumps” in elevation. The 2012 race will take place August 19th in beautiful Mont Tremblant, Quebec Canada…yea; we are heading to the mountains my friends.

So how did we end up in Canada? We originally tried to enter IronMan New York City. To our dismay, the race sold out in eight minutes, with us unfortunately not obtaining a spot. After breaking the news to Dr. Crane, she pops over to me later in the day and says “here is what we are doing”, naturally, I gulped and replied “what pray tell are we doing?” “We are signing up for IronMan Mont Tremblant” she states. So I figure what the heck. After signing us both up, I took a peek at the course. Hmm, do you think I would have learned to check the course first? Nope, I sure did not. Note to self, check the course when she does this to you again next year…

The course at IronMan Texas was flat as a pancake. Mont Tremblant’s course…oh, so the opposite. For your viewing pleasure, I have captured the bike elevation for you to view, stare then laugh if you so choose:



It is pretty safe to say we are in for a challenge eh? So get ready for some fun reading while we train. We will take you to a few warm up races before the IronMan, help you learn more on bio mechanics of the foot and keeping your feet healthy. Who knows, with a bit of luck, we might just inspire you as you meet your own goals.

Happy New Year…here we go!

Time for new shoes?

Have you checked your running shoes lately? Chances are, if they are more than six months old and worn on a regular basis whether it be for daily errands or dedicated exercise, you may be due for a new pair of shoes.

Typically, running shoes last anywhere from three to six months with four and half to five months on average. Replacing your shoes will greatly reduce the chance of overuse injuries such as Achilles tendinitis, hamstring strains, heel pain, illiotibial band syndrome, knee pain, shin splints, stress fractures, and tight calves to name a few.

Although your shoes may look fine on the outside and even on the bottom of the shoes, it’s the interior components that break down first. Inside your shoes, there is a mid sole. The mid sole will provide cushioning or that bouncy feeling along with stability. The levels of stability vary based on the type of shoe you are wearing.

We recommend visiting with your local Podiatrist for a yearly foot exam or Certified Pedorthist especially if you wear orthotics with your shoes to ensure you are wearing the appropriate category of running shoe.

When you visit your local running shop, make sure you try on all brands of the category of shoe you are wearing. Your feet should be measured each time you purchase shoes as they can change in size and width. Don’t be surprised you may take a slightly different size from what the associate measures your feet as styles can vary in sizing.

Enjoy the New Year with new shoes; your feet will thank you for it!