Thanksgiving week is upon us! Soon many of us will gather with family and friends to enjoy the holiday. With turkey with dressing and all the goodies, over indulging can quickly take over. So what do you do to combat the battle of the bulge during the holiday season? Here are a few tips to keep the scale in check and your feet happy - after all, they have to tote you around and a few pounds that you consumed.

Wake up Thanksgiving morning and head out for a nice walk with the dog or visitors staying at your home. If you are into running, think about a turkey trot. Distances vary with the most important focus of just having fun. To find a trot access www.active.com and search in your area. You might just start a new tradition.

If you are hosting a gathering at your home, remember to take care of you. Schedule your day allowing for rest time and your eating schedule. Refrain from the infamous "taste testing". Calories add up and can lead to unnecessary weight gain.

Think healthy for your guests. Many recipes now offer reduced fat/calorie options. Substituting ingredients for a more heart healthy option can help you and your guests be happy and healthier.

Consider lighter options when consuming adult beverages or better yet, forego them all together. Be present in the holiday celebration to make an everlasting wonderful memory.

Do you like to watch the parade each year on T.V.? Go right ahead but try a different twist. Try doing yoga poses or calisthenics.  YouTube offers videos free of charge showing you proper form and technique. Make it a challenge for all watching with you - how many push ups can be done during the commercial break, each time you hear the words turkey or thanksgiving everybody does 20 sit ups on the floor then take a big long stretch! Make it fun with fitness in mind!

Enjoy your holiday season and keep your health in the forefront.

Happy Thanksgiving to all!

Make those boots last!

They are here. Beautiful, stylish, gotta have 'em boots are popping up in shoe department displays  everywhere you look! They are quietly waiting to be placed on your feet. You try them on, you walk in them, you fall in love them then you say I want them. Alas, a purchase is made! Now how exactly do you take care of your new boots?

Boots are an investment and like a car, you need to maintain them in order to have them for seasons to come. Boots should be conditioned at least every week or two depending on wear to remove outdoor elements along with scratches and scuffs. When looking for a conditioner, look for one that conditions as well as seals from water and scratches. Regular use will reduce buildup and for those with existing boots, rubbing the conditioner into the leather can restore life back to your boots and buff out old scratches.

 

When you are not wearing your boots, opt for a set of cedar boot trees in lieu of stuffing with plastic or paper. The cedar wood will absorb moisture quickly and freshen the insides of your boots. Simply insert the cedar boot trees into each boot and store away until the next use. When you store your boots, make sure you keep them away from a heat register. Heat will dry out the boot resulting in cracks and damage to the leather. 

Do you live in an area or travel to where salt is used to treat icy walkways and streets? The dreaded salt stain is actually easily removed. Try the vinegar and water solution to prevent salt stains from setttling into the leather. Take one part vinegar with two parts water and mix. Apply the solution with a soft cloth then allow to dry. Condition the boots and you are ready to go!

For those who travel and pack boots in luggage, consider boot bags to prevent scraps and marks. Boot bags will cover the entire boot. They are washable and will last for many travels.

 

Boots are a great addition to your fall and winter footwear collection. Visit the Healthy Steps store and try on our 2013 boot collection. These boots were made for walking with the perfect mix of style!

How clean is your locker room?

If you have a membership to your local Y, Rec Center or Health Club, frequenting the locker room is no surprise – but what heads home with you after your work out can be a surprise.  While your locker room may look clean with some having onsite maintenance crews cleaning throughout the day, is there any guarantee yourself from infection? The answer is no however there are a lot of ways to reduce the chance of infection. Here are a few tips to consider:

1.     Never….ever…ever walk barefoot in the locker room or anywhere in the club for that matter.  From walking to, being in and walking out of the shower, never allow yourself to be barefoot.  Have a pair of flip flops that are non-slip and are antimicrobial. We recommend the Tide sandal by Vionic (formerly known as Orthaheel).

2.     Use an antimicrobial body wash and a disposable loofah and disposable razors for one time use.

3.     Always use a clean towel whether your club provides towels or you bring your own and by the way, letting your towel dry then using it again does not cut it.

4.     Start the workout with clean socks then change into a fresh clean pair of socks after you finish. It’s tempting to wrap up the workout, grab your items and head out to run a couple of errands. What you are allowing by not changing your socks is a buildup of bacteria in your shoes. This compounded by heat you have a festival of infection just waiting to happen.

5.     Have a cold or nagging cough? Consider at home workouts until your bug is gone. Spreading germs amongst fellow club members just isn’t cool.

Enjoy your health club and dedicate yourself to focused workouts. With a little common sense and awareness, you can be happily healthy as you work on your goal!

Labor of the Feet

 

Happy Labor Day weekend everyone!

For many, this weekend closes out summer and welcomes in the fall season. Sandals are soon replaced with shoes and even boots as the month moves onward. This weekend, think about your feet - they truly are the laborers of your body.  Your feet are carrying you around while walking to running to cycling to kickboxing to rock climbing you name it. Basically, while you are motion, your feet are a major player.

Here is your list to ready your feet for fall:

Get a Pedicure, preferably by a Medical Nail Technician who specializes in aseptic techniques. Do not have your nails painted then…

See your Podiatrist for a full foot exam. Bring in your shoes, socks and insert or orthotics for a review. Be prepared to discuss your concerns and take notes during your visit. Also discuss with your doctor your current shoes and show examples. This will help your doctor see wear patterns and be on the lookout for potential issues with your gait.

Refresh your shoes. After a long hot summer of wear from walking to workouts, your shoes break down. Fall is a perfect time to replace athletic shoes and invest in cooler weather shoes.

Refresh your sock drawer. Do you have socks that are worn, discolored or added holes not present when you purchased them?  

Review your current shoes in your closet. Donate used shoes. There are many shoe donation programs who can reuse or recycle shoes.

Look at your foot accessories. Time to replace your foot buffer and nail files. When is the last time you cleaned your accessories – Yikes!

How about the shower floor? Is the shower disinfected regularly?  A quick spray of disinfectant is like an apple a day….it can keep bacteria away!

Following this check list will give your hard working feet a pep in each step!

The Big Squeeze on Compression Socks

For those dealing with varicose veins, wearing compression socks can become a daily routine. Likewise, those with recurrent edema (swelling) of the lower leg know regular wear of compression socks can help in reducing swelling.

So what exactly is a compression sock? Compression socks differ from the dress and athletic socks sitting in your sock drawer as they contain strong elastics to provide pressure on your lower legs, ankles and feet. The materials typically used range from rubber or spandex. Some versions may contain additional padding on the sole for shock absorption. 

The compression level is at its highest on the foot and ankle then reducing compression toward the heart. The goal of the sock is to increase arterial pressure which causes more blood to return to the heart and less blood to pool in the feet.

Along with different levels of compression, different styles are offered. From dress versions to athletic socks, compression is fitting into every lifestyle.

Those who travel on long flights especially travel overseas find wearing compression socks greatly reduces swelling and help with lower leg fatigue. A new set of consumers are emerging in the market - athletes. In a recovery state such as a post run, studies have shown a faster recovery time along with reduced soreness. The jury however is still out on wearing compression socks during exercise. If the athlete feels better wearing them during exercise then I say rock on.

Talk with your Podiatrist to see if compression socks are the right choice for you then visit Healthy Steps for your compression sock selection!

Suggest Edits

Why Choose Healthy Steps Shoes?

Frequently we are asked what is different about our shoes. The shoe lines offered at Healthy Steps start with a review of each style within the line to ensure your foot health is at the forefront. Over the years, it has been a nice treat to see comfort shoes grow into a fashion forward look with our patients and customers enjoying each pair they purchase. The fall 2013 line is without exception. For the first time, Healthy Steps will offer boots that are supportive yet stylish!

Most of our shoes will accept custom or over the counter orthotics as they have removable shoe liners and have the depth necessary to accommodate both the foot and the orthotic or insert. In your better brands of shoes which can be found at Healthy Steps, a noted trend is shoe manufacturers are now offering support within the shoe. The built in orthotics can help align the feet along with support and let the wearer enjoy a look of style. This along with a deeper heel and roomy toe box offer a fit of comfort and protection.

Some styles also have anti-microbial protection offered within the shoes. This along with smart fibers for proper ventilation allow the feet to breathe and “thermo regulate” within the shoe.

In the next few weeks, we will receive our fall shoe line and we could not be more proud. We look forward to showing you our choices from top brands such as Naot, Vionic (formerly known as Orthaheel) and Dansko to name a few. We are also happy to introduce a new line of shoes for the working women who LOVE heels! We welcome 34 minutes shoes this fall.  New styles are available from Dr. Comfort and of course, Brooks running and walking shoes will debut new colors for the Fall/Winter season.

On behalf of our staff at Grapevine and our newest location, Keller, come check us out. We would like to meet you and your feet and help you on the way to happy, healthy steps!

If you would like to be contacted upon our fall shoe line arrival, send your name and a contact phone or email address to contactus@faant.com.

Teachers Feet Are Heading Back to School Too!

Calling all Teachers to Healthy Steps!


At Healthy Steps we want Teachers feet to not miss a beat in the classroom. New fall styles are arriving in the month of August. Stop in and visit with our staff for a complete fitting and review of the season's newest styles. Enjoy a 15% discount on your shoe and/or insert purchase when showing a valid ID at checkout.

This past Sunday, I joined athletes of all levels in a half marathon. I was amazed at the different strides and how so many runners were wearing the wrong shoes for their gait. It pained me to hear the foot slapping which will one day provide shin splints to the runner, the collapsing feet bringing those athletes knee, hip and back issues. So I thought it was time to revisit how to prevent your feet from being “one of those” feet at your next race. .

Step one – plan out your running season. Know the amount of training and distances you plan to run in another words – DEFINE your running goal. Do you really need the pricey $150.00 shoes to run or walk a 5k? Do you think those $30.00 shoes will safely protect your feet through go a marathon?

Step two – visit with your Podiatrist for a foot exam. Make sure your Doctor understands your goal and has experience with runners.

Step three – know what type of shoe you need for your foot type. This is where your Podiatrist and Certified Pedorthist will come into play. Think the new flashy color on the wall will look great with that new running outfit? You may get a few nods for fashion, but if the shoes are not right for your feet, you will quickly learn just how loud your feet’s opinion can be.

Step four – do you wear orthotics or need extra support with your running shoes? Pull them out of your shoes and look at the orthotics. Has it been a year since your last evaluation? Remember, feet change and your orthotics whether over the counter or custom may need tweaking. Custom orthotics may last one maybe two years with running activity. An even shorter shelf life is over the counter inserts. They can last anywhere from six months to one year.

Step five – follow your training plan and don’t add on extra miles. You are setting yourself up for overuse injuries. The training plan you choose is also a critical component. Based on your goals, take some time and think about what tool would best help you meet those goals. Do you need to hire a running coach, join a training group or following a running schedule on your own?     

Step six – try on all brands of shoes in the correct category of shoe for your feet. For example, if you are to wear neutral shoes, try on and test out each brand and choose the pair that feels best. Keep in mind running shops may have preferred brands in part due to sales goals so choose the fit and feel that works for you!  

Happy Running!

Got Dry Cracking Skin on Your Feet? We Have Solutions!

Dry skin with cracking and peeling on your feet can be caused by a number of things: age, diabetes, thyroid disease,  walking barefoot or wearing sandals, genetics, taking excessively hot showers or baths, non-moisturizing soaps, cold weather and excessive sun exposure;  just to name a few.

People who suffer from mild to moderate dry feet should be aware of the complications that can arise if the problem is left untreated. Symptoms are generally mild at first, and may not arouse concern. These symptoms can develop into severe problems, however, and it can become difficult to manage your symptoms and your dry feet over time. For example, dry skin located around your heel can become so severe it causes deep cracks. Dry, cracked feet can be painful. 

Additional complications may include: Skin conditions such as psoriasis or dermatitis, difficulty walking, the need to limit time spent on your feet, which may necessitate a job change, daily itchiness and burning, and even infections that may need antibiotics or even hospitalization! This is not something to ignore as life’s minor annoyance!

If you know that you do not have a fungus or a dermatitis that is causing you dry skin, then we have three extremely effective solutions available at both Healthy Steps locations.

Yu-Be moisturizing lotion – this is the gentlest moisturizing lotion we carry for those patients with sensitive skin. This contains a glycerin formula with vitamin E, B2 and camphor in an easy to apply lotion that helps hydrate, soothe and smooth dry, sensitive skin. It is a perfect, year-round, all-over body moisturizer.

Gormel cream - this is a highly effective skin conditioner for callous or hyperkeratotic conditions, such a cracks, fissures and very dry skin. It uses 20% urea to add elasticity to the skin to make it supple by drawing on the body’s own moisture. The urea is in a white odorless cream that penetrates the thick skin that forms on feet and offers a gentle way to relieve the pain from cracks and fissures on your feet.

Kera-42 Cream- this is a medical strength, keratolytic and moisturizing 42% urea based formulation that exfoliates dead skin cells while restoring moisture to the new cell layer, providing an optimal environment for healthy skin. It also has tea tree oil, aloe vera and antioxidants that provide additional hydration to damaged, rough, and dry skin. This concentration of urea was until recently only available by prescription for those patients with severe dry skin.

Got dry skin? We have solutions….visit Healthy Steps or contact us for an appointment to have your dry skin evaluated by one of our physicians. No one should suffer from dry, cracking heels and feet!

Foot Computing

Funny how the norm now includes having computers with us throughout the day. While you tap away at your keyboard this offers a great opportunity to give your feet a little attention. As you read this blog, try the exercises below and see how much better your feet feel throughout the day:

First, lets address your sitting posture. Is your back and spine resembling the hunchback of Notre Dame or is your back straight, shoulders back with your monitor at eye level?

 

While seated, make sure your legs are bent so that the knees are only slightly higher than your hips. Each foot should be flat on the floor or if needed, placed on a riser such as a step stool.

Stretch your calves! While in a seated position, lift your legs on the balls of your feet then return your heels to the ground or your riser. Repeat this motion until the calves are somewhat tired. Repeat again in 15 minutes and continue for about an hour. This exercise is particularly helpful in preventing blood clots from developing in your legs. Believe it or not, blood clots are very common among middle-aged computer users!

Work them ankles! As you are sitting at your desk, raise one leg and write the alphabet with your foot the repeat on the other foot. See which letter you find most difficult. This will also increase your foot’s writing skills. ;)

Stand up and take a walk! Getting up off your chair every half hour to stretch and walk around a bit not only ensures continuous blood circulation in your arms and legs, it reduces strain as well as lets you clear your mind! Get up and refill your glass of water, maybe a short walk outside….as long as it is not a smoke break!

Of course, there is an app for desk exercise –check out www.deskpal.com for more tips on exercises to keep you rolling through the work day!

Free Falling.....

So I am at dinner with friends last week and the topic of sky diving was brought up. Instantly I look down at my plate hoping I did not scarf up all of my food in order to avoid being in the conversation. Pure luck I still had part of my sushi roll to shove in my mouth and listen.

Jumping out of a plane has to be one of the craziest things I could think of and yes, this is coming from a multiple Ironman finisher. I think I would rather swim through slimy, alligator infested water than jump out of a plane. Naturally when my turn came around I shook my head with a resounding reply of heck no (okay, I may have said something else at the time to get the point of no across to them).

I thought to myself, what words of wisdom could I offer being the true friend that I am to my lunatic friends? After all, this group has listened to me gripe about bad training days, chafing after long miles on the bike and run and everything else a triathlete could complain about. Here are my two cents on the matter:

Wear socks that will wick moisture. This way when you are screaming the entire way down to the ground and sweating up a storm, take comfort in knowing your feet will be nice and dry.

A good pair of athletic shoes. I would choose one with lots of cushion or even springs. At least when you land on shoes with springs you are going to make one heck of a funny home video and give the Easter bunny a run for its money.

Land feet first – yes, I said that. But think about it, landing feet first focuses the impact on a small area. It also has your feet and legs absorbing the worst of it. Plus, you will probably need to move up your foot exam you have been blowing off with your Podiatrist.

Keep your feet and legs tightly together so that both your feet hit the ground at the same time. This way, you can have really cool matching casts on your legs and feet.

Land on the balls of your feet – even more torturous impact to the foot and legs as opposed to landing on your side.  This way, you will not burst open like an egg, you will probably resemble Wiley Coyote (and don’t write back telling me you don’t know the bugs bunny series).

Finally, tuck your head and try to roll after impact but avoiding the poison oak or ivy and here in Texas don’t land in a wild boar’s nest or snake house they don't like drop in visitors.

 

 

Passin' up on those moccasins someone else's been walkin' in?

Before you pop some tags at the local thrift shop on a pair of used shoes….think twice. While the shoes could be the perfect touch to your costume for that upcoming theme party, do reconsider the purchase.

Used shoes are just that – they are used. Typically, shoes after six months of regular wear break down internally even though the outside of the shoes look new. Athletic shoes break down even faster especially those used for high impact such as running. The point of wearing shoes is to protect and support your feet and of course, we do want our shoes to look good. Used shoes develop creases, areas of weakness and wearing of the sole. For your feet, this can greatly affect your gait and lead to foot, knee, hip and back pain.

Still think wearing used shoes for a couple of hours at the party would be fine? Well, let’s talk some bacteria and fungus. Being the shoes are used, there is a good chance the previous owner left a little gift and did not even realize it. Bacteria –love- dark places and there is no place better than the toe box of a shoe – Yummy!

 

Ever hear of toenail fungus? Stick your feet into a pair of used shoes and viola, you could be the proud recipient of toenail fungus or even better some itching all over the foot.

So the next time you are shopping for that theme party, use your current shoes or buy new….but leave the thrift shop shoes on the rack.

Melanoma Monday!

Today is Melanoma Monday! So what is this you ask?

Melanoma Monday is a day to bring skin cancer awareness to mind. It reminds each of us the danger of exposed skin to the sun without protection. One part of the body that is often neglected is your feet.

We wear the coolest of shoes and cutest of sandals and slather sunscreen to our face, arms and legs and for some reason stop application at the ankles! Skin cancer of the feet is one of the deadliest forms of cancer – basically because the feet are not monitored as other parts of the body.

There are three common areas for foot melanoma: the soles, between the toes and around or under toenails. Any exposed skin needs protection from the sun and to reapply with in the manufactured recommended time frame. If a mole, freckle or spot is present and shape changes over the course of a month such as color, diameter, elevation or becomes asymmetrical, see your Podiatrist immediately.

Self-exams of your feet are a great line of defense along with regular use of sunscreen. Finding changes in the skin early easiest to cure. Fifty percent of those who learn they have melanoma of the foot die within five years because the cancer had already spread throughout their body by the time it was diagnosed.

So Happy Melanoma Monday and celebrate by inspecting your feet. It could very well save your life!

Why Choose Therapeutic Shoes?

Many patients inquire why their Podiatrist or Primary Care Doctor recommends therapeutic shoes also known as diabetic shoes. Diabetic patients are taught the importance of overall health which of course includes the feet. What is not realized is not every shoe is made to properly protect and prevent foot problems. If you or someone you know has diabetes, neuropathy or other foot ailments, the following information will help offer a better understanding of why therapeutic shoes are crucial in your foot care:

One of the main goals is to relieve areas of excessive pressure. This is particularly important on the bottom of the foot. When you have repetitive pressure in one area, this can lead to ulceration. In particular, the metatarsal heads (forefoot)  are sensitive to pressure. A properly fitting shoe and insert combination can reduce pressure and help redistribute the pressure more evenly across the foot.

Shock - Reducing shock is really important especially for those who have feet that are bony or even abnormal bone structure such as Charcot foot. In addition to reducing specific high pressure, reducing the amount of vertical pressure is also desired.

Reduce Shear - Reducing the horizontal movement of the foot within the shoe, better known as shear also helps in minimizing the occurrence of ulceration.

Deformities - Conditions such as fatty tissue loss or amputations need to be accommodated. Pressure from shoe uppers on hammer toes or claw toes are also of concern and should be minimized. It is important to stabilize and support the deformities. This is most commonly assisted by an insert specific to the foot ailment. Generally, ridged deformities must be accommodated while flexible deformities require support and/or stabilization.

Limit Joint Motion – limiting motion of the joints can decrease inflammation, help in reducing pain and offer a more stable functional foot.

When visiting with your Podiatrist request a referral to visit with a Certified Pedorthist (C.Ped.). The C.Ped. can assist you in the proper shoe type and additional accommodations as needed. Keep in mind, proper fitting shoes not only make your feet feel good and protect them, thanks to today's educated shoe designers, the shoes look great too!

Vrrrooomm!

Spring is in full force, warmer temps and sunny days bring outdoor activities to life. For many, motorcycle riding is an exciting and fun way to spend the day. Riders know protective gear is a necessity for safer rides but are the feet taken into consideration?

Motorcycle boots are designed with one focus - to protect your feet during a crash. A good pair of motorcycle boots will have Velcro closures at the top of the boot. While this might take a bit longer to put on or take off, the object is to keep the boots on in the event you are thrown from the bike.  

More boot tips....

-No laces! Laces can catch things on your bike and even become trapped under the peg.

-Stiff soles – boots with steel shanks in the sole add additional protection.

-Weather specific boots – Water resistant riding motorcycle boots work well in wet weather where as a warm weather styles made of gore-tex fabrics make for comfortable riding. 

-Moisture wicking socks – socks should be at least the height of the boot and assist in thermo regulating your feet. Look for socks that are specifically designed to wick moisture from the skin. Cotton socks should be avoided.

-Replace your boots when signs of wear and tear are present. Is the leather cracked, are their holes that have formed? Think of your boots for your feet as your helmet for your head......you would not wear a cracked helmet or even worse – none at all.

Visit with your local motorcyle dealer or bike center for a review of appropiate boots. Take inventory and think about your gear choices. Happy Riding!

National Foot Health Awareness Month

 April is National Foot Health Awareness Month so take some time and think about your feet!

When is the last time your feet were measured? How old are your athletic shoes and have you “gotten your use” out of them? What’s in your sock drawer? How long has your nail polish been on your toes? When was your last pedicure? 

Time to get you thinking about your feet! Let’s face it, most of the colder season months, your feet are wrapped up in socks with shoes or boots. They may see the light of day on occasion, but now it’s time to spring clean your feet!

So take of those socks and have a look. What do you see? Is the skin moist or dry with cracks the size of the Grand Canyon? Cracks in the skin, also known as fissures form when skin is dehydrated. Nails that are brittle also can be a sign of dehydration. Start with a pedicure to get your feet back in to shape and consider going without polish for two weeks to allow the nails to breathe.  

Moisturize your feet and legs daily. Creams with urea help hydrate the dry areas however do not use this level for overall moisturizing. Daily moisturizing replenishes the skin from the outside and increased water intake will hydrate from the inside. Drinking 7-8oz of water a day is a great start in hydrating the skin.

Next, lets take a look at socks and shoes. Socks do wear out over time and dryers can shrink socks. Inspect your socks for areas of wear or even worse – holes! When you place socks on your feet, there should be room in the toes and not compressing the toes. Workout socks should be made of moisture wicking material and not cotton.

Shoes – they are expensive however do still break down over time. Workout shoes are of particular focus and should be replaced at least every six months or if you are tracking mileage, every 300-500 miles. Keeping your workout shoes fresh allows you to protect your feet and provide proper support while allowing you to enjoy your favorite exercises.

So take a few minutes and spring clean your feet, shoes and socks, it will lead you on the way to a happy spring and summer season!

 

Killer High-Heel Shoe Pain? Here is Help!

Easter is over and if you are a woman, there is a great chance that your feet are killing you today! The culprit? High-heeled shoes that just look so awesome with that Easter dress of course!

Give up heels? Not anytime soon, say most women. I even have patients into their 70’s that visit my Grapevine and Keller, TX offices, that refuse to give up their high heels and wear “granny shoes” or “grubby looking sneakers”, as they refer to sensible shoes.

A survey conducted by the American Podiatric Medical Association showed some 42% of women admitted they'd wear a shoe they liked even if it gave them discomfort; 73% admitted already having a shoe-related foot issue. These issues can be anything from corns and calluses to bunions, hammertoes, neuromas, and Achilles tendonitis.

Still not convinced to give up those sexy shoes? Here are some tips to make you feet more comfortable when sporting those killer heels:

6 Tips to Protect Your Feet When Wearing High Heels

1.       Get the best-fitting high heel possible.  While this may seem like a given, stop and think: How many pairs of high heels cause your feet to slide to the front, leaving a gap big enough for a small cell phone behind your heel?  High heels that don't fit properly cause the front of the foot to fly forward, creating more pressure -- and pain -- on toes. Look for narrow heels with a snug but not tight fit to correct the problem.

2.       Cushion, cushion, cushion. While a full-shoe insert can help, if you have pain in the ball of the foot -- or you'll be standing in your heels a long time -- invest in silicone metatarsal pads. They look like flattened gummy bears, but they do a super job of shock absorption.  It's like have a fat pad augmentation.

3.       Wear a thicker, chunkier heel for stability. A thicker heel will give you better balance and may help relieve some pressure by distributing the weight on your foot more evenly. Platforms are best.  Alternating heel heights can also help reduce problems with the Achilles tendon.

4.       Pay attention to the "slope" or "pitch" of the heel.  While some 4-inch heels will give you a straight drop down to the flatbed portion of the shoe, others will be a more gradual slope. This may be easier on the arch and might help relieve some pain in the ball of the foot.

5.       Wear open-toe high heels to relieve pressure on corns and calluses. See one of our podiatrists to have corns and calluses professionally removed and correct the problem that’s causing them. But if that's not possible, opt for open-toe shoes to take pressure off inflamed areas.

6.  We have a new solution coming soon! Come by Healthy Steps adjacent to out Grapevine and Keller locations and try out the new line of “34 Minutes” shoes. A new brand of sexy heels that are actually comfortable so that you can wear them longer than 34 minutes! These shoes are on the assembly line and should be visiting Healthy Steps by early May! I’m so excited to have a new solution for high-heeled shoes!

Sandal Fever at Healthy Steps!

A review on many comfortable sandal solutions available at Healthy Steps Shoe Stores with Janet Dixon, CPed as commentator. Many people think that comfortable sandals have to be ugly. This is so not true!! Janet reviews the new styles from Orthaheel. Foot pain relief in a convenient cute sandal! More reviews to come from Foot and Ankle Associates of North Texas in Grapevine and Keller, Texas. For more go to their website at www.myrundoc.com or www.faant.com.

Loving the New Orthaheel Sandals at Healthy Steps!

The new sandals are in at Healthy Steps from Orthaheel! Love them! Supportive and really cute as well! They are in stock at Healthy Steps in the Grapevine and Keller locations! Come check them out.... These are a preview. Multiple color choices are available in all styles!

Tips on Finding Shoes For Orthotics

So you love your running shoes and your orthotics, but you can’t wear them to work! Bummer! But seriously, lots of patients come into my office asking about specific shoes that work with their orthotics. Unfortunately, shoes are much like jeans. There are lots of styles that fit different people well, but you probably don’t want to wear my jeans (unless you are 5’2” and 100 pounds, ha ha). You need to find the non-athletic shoe that work for you!

So here are some simple rules to follow when trying to buy non-athletic shoes to work well with your orthotics.

1. You should not be able to play twister with the shoe! If you can make the shoe into a pretzel, your foot can deform it as well. A shoe should bend in the toe box and not bend in the arch or the middle.

2. The bottom of the shoe should be sturdy, not flimsy. A good ½ inch to inch width in the sole is helpful. Leather soles should be avoided if you can.

3. Try on shoes in the afternoon or evening since your foot swells during the day.

4. Bring your orthotics with you when trying on shoes. They should fit in the bottom of the shoe flat. If the shoe is too narrow or curved, it can lift the orthotic and make it uncomfortable.

5. Lastly, if your orthotic squeaks in the shoe then you can fix this with a dryer sheet under the orthotic.


The staff at Healthy Steps is well versed in fitting shoes with orthotics, so stop on by and they can help!

Dem bones...Dem bones...

A new year is upon us – happy 2013 to all!

Let’s kick off the first blog of the year with a review of the 26 bones, 33 joints and over 100 muscles, tendons and ligaments that make up each of your feet!

The 52 bones in your feet are one quarter of all the bones in your body. So think about it, if your feet are out of alignment, imagine the effect on the rest of your bones!

In each foot, your forefoot has five metatarsal bones and phlanges (better known as your toes). The first metatarsal bone is very important during propulsion better known as moving forward. The second, third and fourth metatarsal bones are the most stable.

Near the first metatarsal on the bottom of your foot are two bones called sesmoid bones. They are held in place by tendons and ligaments.

Your midfoot has five of the seven tarsal bones. The bones of the midfoot are the navicular, cuboid and three cuneiforms along with multiple joints.

 
In your hindfoot, you have two bones on the larger side called the calcaneus and the talus. The largest of the tarsal bones is the calcaneus and it forms your heel. The talus sits on top of the calcaneus and forms the pivot of the ankle.

All of this structure allows the average person to take anywhere from 8,000 to 10,000 steps a day. Tally that over a lifetime and you will have walked over 115,000 miles with bragging rights that you circled the earth four times on foot!