“My toes are hurting every time I put on a pair of shoes! Even my Crocs hurt! I’ve noticed some little red spots on my toes that seem to be growing. What’s going on? I’ve tried to scrub them off but they hurt! I even tried some pads but they just made my shoes hurt more! Help!”
Sounds like she may have corns! Corns: such a simple name for a relatively complex problem. Corns can be extremely painful and actually are caused by several different foot ailments, so finding the root cause can take some detective work.
What is a corn?
The name “corn” came from the appearance of a bump that looks like a corn kernel on or between your toes. Corns are actually your body’s defense against the rubbing of your shoes. They are protective layers of compacted, dead skin cells. Corns can be “soft” or “hard”. Soft corns are usually seen in between the toes and hard corns are on the tops or tips of your toes.
What causes a corn?
These annoying bumps are caused by repeated friction and pressure from skin rubbing against bony areas or against an irregularity in a shoe like a seam. Either your toes are crooked or the shoe just does not fit properly. The friction and pressure can cause painful burning or aching which makes wearing shoes very uncomfortable.
Why do my corns hurt even without shoes?
If you have pain in a corn, even when you do not have shoes on, you have most likely developed bursitis which is inflammation of the joint under the corn. Bursitis is often treated with an injection of anti-inflammatory into the inflamed area. This type of pain should be evaluated by your podiatrist, because the other reason for pain without shoes is an infection in or around the corn. Toe infections can become serious and may even lead to amputation in some patients. Don’t ignore your toe pain!
How are corns treated?
The pain from corns often may be relieved by moleskin or padding on the affected areas. A good moisturizing cream can also help. Your podiatrist can scrape or “debride” the corn to reduce the thickness, but remember never to cut corns with any instrument at home, and never apply home remedies or “corn remover patches”. These invite infection and can make your corns a foot emergency!
There are only two permanent treatments for corns:
1. Surgically correct crooked toes also known as hammertoes.
Or
2. Find the culprit shoe and stop wearing it!
Don’t ignore your toe pain from corns! Relief is simply a visit to the podiatrist away!
Friday, January 9, 2009
Tuesday, January 6, 2009
How Long Will it Take to Heal Doc?
This is the age old question isn’t it? “Doc, so how long will it take for this thing to heal?”
Where to begin on this seemingly so easy a question? There are sooooo many factors to take into consideration. This explains why you will hear doctors say “on average…” or “typically…”. We know from experience, and what we’ve read in the mountains of medical literature, when things are suppose to heal. This is the easy part. Here is a very short list of when certain body parts heal:
Bone: 6-8 weeks
Tendons: 3-4 weeks
Ligaments: 3-4 weeks
Stitches: top of foot or leg: 2 weeks, bottom of the foot: 3 weeks
Simple huh! Now for the fun part; we add the human factor to the equation and suddenly, all this simplicity flies out the window! What most patients don’t understand is why they may not fall into these criteria! There is a LAUNDRY list of the reasons why things don’t heal when they should and the number ONE reason things don’t heal when they should is that many patients (yes, I could be talking to you!) say they are listening but they are not doing what they are told to do to get them better! They cheat! Not a lot (though there is that distinguished class of patients who do!), but just a little bit! Yes, that little bit over the weeks it could take sets you back even more weeks! I have heard every excuse in the book as to why people couldn’t follow through with what I asked from them and believe me sometimes there is good reason. But all too often the reason is not all that worthy. A sampling of my favorites so far: “I walked around school in a regular shoe because the boot is ugly, but I was really good at wearing it around the house!” or “I know you told me not to, but I walked on it because I just wanted to see if it was getting better and now it hurts worse!”
Let’s keep it real. There is no guarantee that anything will heal at all much less in the intended time frame. But by not following instructions, you are just plain sabotaging your healing. We are a very small part of the healing equation. YOU MUST DO YOUR PART! Regardless of the reasons why you think you can’t, if you don’t, it will take you longer to get back to doing what you want to do in the first place! Do your part and at least give your body the chance it needs to work the miracle of healing. It really is trying and us “Docs” are really trying too!
Where to begin on this seemingly so easy a question? There are sooooo many factors to take into consideration. This explains why you will hear doctors say “on average…” or “typically…”. We know from experience, and what we’ve read in the mountains of medical literature, when things are suppose to heal. This is the easy part. Here is a very short list of when certain body parts heal:
Bone: 6-8 weeks
Tendons: 3-4 weeks
Ligaments: 3-4 weeks
Stitches: top of foot or leg: 2 weeks, bottom of the foot: 3 weeks
Simple huh! Now for the fun part; we add the human factor to the equation and suddenly, all this simplicity flies out the window! What most patients don’t understand is why they may not fall into these criteria! There is a LAUNDRY list of the reasons why things don’t heal when they should and the number ONE reason things don’t heal when they should is that many patients (yes, I could be talking to you!) say they are listening but they are not doing what they are told to do to get them better! They cheat! Not a lot (though there is that distinguished class of patients who do!), but just a little bit! Yes, that little bit over the weeks it could take sets you back even more weeks! I have heard every excuse in the book as to why people couldn’t follow through with what I asked from them and believe me sometimes there is good reason. But all too often the reason is not all that worthy. A sampling of my favorites so far: “I walked around school in a regular shoe because the boot is ugly, but I was really good at wearing it around the house!” or “I know you told me not to, but I walked on it because I just wanted to see if it was getting better and now it hurts worse!”
Let’s keep it real. There is no guarantee that anything will heal at all much less in the intended time frame. But by not following instructions, you are just plain sabotaging your healing. We are a very small part of the healing equation. YOU MUST DO YOUR PART! Regardless of the reasons why you think you can’t, if you don’t, it will take you longer to get back to doing what you want to do in the first place! Do your part and at least give your body the chance it needs to work the miracle of healing. It really is trying and us “Docs” are really trying too!
Sunday, December 28, 2008
The Demand For Safe Pedicures Spreading
The demand for safe pedicures is spreading across the country. Recently, "The Foot and Hand Spa" had opened in a podiatry office in Virginia. This is very similar to the spa opened over a year ago at Foot and Ankle Associates of north Texas named "Healthy Steps". There is a great health concern about the safety of pedicures in nail salons. For more information, read Dr Crane's article on "Deadly Pedicures". Book a safe pedicure today! Yout toes will thank you!!
Saturday, December 27, 2008
Poor Circulation in Diabetic Feet?
How do I know if I have poor circulation in my feet?
There is an increased incidence of peripheral arterial disease in diabetics. Peripheral arterial disease (PAD) is narrowing or blockage of arteries that results in poor blood flow to your legs. When you walk or exercise, your leg muscles do not get enough blood and you can get painful cramps. Peripheral arterial disease is also called peripheral vascular disease or simply poor circulation. Just like clogged arteries in the heart, clogged arteries in the legs mean you are at risk for having a heart attack or stroke. Plaque buildup in the legs does not always cause symptoms, so many people can have PAD and not know it. People who do experience symptoms, such as pain or cramping in the legs, often do not report them, believing they are a natural part of aging or due to another cause.
One in every 20 Americans over the age of 50 had PAD and it is estimated that over 8 million are undiagnosed. Early detection of PAD has been shown to save limbs and lives, so if you have any of the risk factors you should undergo PAD screening by your podiatrist yearly or more often if symptoms occur.
The exact cause of plaque buildup in the limbs is unknown in most cases. However, there are some conditions and habits that raise your chance of developing poor circulation.
Your risk increases if you:
1. Are over the age of 50.
2. Smoke or used to smoke. Those who smoke or have a history of smoking have up to four times greater risk of P.A.D.
3. Have diabetes. One in every three people over the age of 50 with diabetes is likely to have PAD.
4. Have high blood pressure. Also called hypertension, high blood pressure raises the risk of developing plaque in the arteries.
5. Have high blood cholesterol. Excess cholesterol and fat in your blood contribute to the formation of plaque in the arteries, reducing or blocking blood flow to your heart, brain, or limbs. 6. Have a personal history of vascular disease, heart attack, or stroke. If you have heart disease, you have a one in three chance of also having PAD.
7. Are African American. African Americans are more than twice as likely to have
PAD as their white counterparts.
What are the symptoms of PAD?
Most patients with PAD have little or no symptoms until the disease is advanced; that’s why screening exams are so important. Those who do experience symptoms have reported these typical signs and symptoms:
1. Claudication: fatigue, heaviness, tiredness, cramping in the leg muscles (buttocks, thigh, or calf) that occurs during activity such as walking or climbing stairs. This pain or discomfort goes away once the activity is stopped and during rest.
2. Rest Pain: pain in their legs at night that often disturbs their sleep
3. Wounds or sores that heal very slowly or not at all
4. Color changes to the skin of their feet and lower legs
5. Cold, pale feet and legs
6. Decreased hair and nail growth on their feet
How is PAD Diagnosed?
Your podiatrist will start with checking the pulses in your foot and ankle, examining the skin for changes and wounds that are poorly healing. Often an ABI (ankle-brachial index) is evaluated which compares the blood pressure in your arms to your ankles. A Doppler exam may be ordered. This test uses sound waves to measure the blood flow in the veins and arteries in your arms and legs. If any of these exams are abnormal, your podiatrist may refer you to a vascular surgeon to discuss options for treatment.
How is PAD Treated?
The overall goals for treating PAD are to reduce any symptoms, improve quality of life and mobility, and prevent heart attack, stroke, and amputation. There are three main approaches to treating PAD: making lifestyle changes; taking medication; and in some cases, having a special procedure or surgery. Your physicians will determine the best treatment options for you, based on your medical history and the severity of your condition.
How Can I Prevent PAD If I am Diabetic?
The cornerstone of prevention is lifestyle changes.
1. Exercise is very important and you should aim for 30-45 minutes of moderate intensity exercise each and every day.
2. Stop smoking immediately and ask your doctor for help if you find you cannot.
3. Keep your cholesterol and blood glucose levels down. Aim for a HgA1C of 6!
4. Keep your blood pressure in the normal range.
5. Decrease stress.
6. If you are overweight or obese, aim for a normal weight and again, ask your doctor for help! A diet low in saturated fats, trans fats and cholesterol is also helpful.
More than anything, talk to your doctors about a comprehensive treatment plan for your diabetes that also decreases your PAD risks.
One in every 20 Americans over the age of 50 had PAD and the incidience is higher in diabetics. Most patients have little or no symptoms until it is too late!
Early detection of PAD has been shown to save limbs and lives, so if you have any of the risk factors you should undergo PAD screening by your podiatrist yearly or more often if symptoms occur.
There is an increased incidence of peripheral arterial disease in diabetics. Peripheral arterial disease (PAD) is narrowing or blockage of arteries that results in poor blood flow to your legs. When you walk or exercise, your leg muscles do not get enough blood and you can get painful cramps. Peripheral arterial disease is also called peripheral vascular disease or simply poor circulation. Just like clogged arteries in the heart, clogged arteries in the legs mean you are at risk for having a heart attack or stroke. Plaque buildup in the legs does not always cause symptoms, so many people can have PAD and not know it. People who do experience symptoms, such as pain or cramping in the legs, often do not report them, believing they are a natural part of aging or due to another cause.
One in every 20 Americans over the age of 50 had PAD and it is estimated that over 8 million are undiagnosed. Early detection of PAD has been shown to save limbs and lives, so if you have any of the risk factors you should undergo PAD screening by your podiatrist yearly or more often if symptoms occur.
The exact cause of plaque buildup in the limbs is unknown in most cases. However, there are some conditions and habits that raise your chance of developing poor circulation.
Your risk increases if you:
1. Are over the age of 50.
2. Smoke or used to smoke. Those who smoke or have a history of smoking have up to four times greater risk of P.A.D.
3. Have diabetes. One in every three people over the age of 50 with diabetes is likely to have PAD.
4. Have high blood pressure. Also called hypertension, high blood pressure raises the risk of developing plaque in the arteries.
5. Have high blood cholesterol. Excess cholesterol and fat in your blood contribute to the formation of plaque in the arteries, reducing or blocking blood flow to your heart, brain, or limbs. 6. Have a personal history of vascular disease, heart attack, or stroke. If you have heart disease, you have a one in three chance of also having PAD.
7. Are African American. African Americans are more than twice as likely to have
PAD as their white counterparts.
What are the symptoms of PAD?
Most patients with PAD have little or no symptoms until the disease is advanced; that’s why screening exams are so important. Those who do experience symptoms have reported these typical signs and symptoms:
1. Claudication: fatigue, heaviness, tiredness, cramping in the leg muscles (buttocks, thigh, or calf) that occurs during activity such as walking or climbing stairs. This pain or discomfort goes away once the activity is stopped and during rest.
2. Rest Pain: pain in their legs at night that often disturbs their sleep
3. Wounds or sores that heal very slowly or not at all
4. Color changes to the skin of their feet and lower legs
5. Cold, pale feet and legs
6. Decreased hair and nail growth on their feet
How is PAD Diagnosed?
Your podiatrist will start with checking the pulses in your foot and ankle, examining the skin for changes and wounds that are poorly healing. Often an ABI (ankle-brachial index) is evaluated which compares the blood pressure in your arms to your ankles. A Doppler exam may be ordered. This test uses sound waves to measure the blood flow in the veins and arteries in your arms and legs. If any of these exams are abnormal, your podiatrist may refer you to a vascular surgeon to discuss options for treatment.
How is PAD Treated?
The overall goals for treating PAD are to reduce any symptoms, improve quality of life and mobility, and prevent heart attack, stroke, and amputation. There are three main approaches to treating PAD: making lifestyle changes; taking medication; and in some cases, having a special procedure or surgery. Your physicians will determine the best treatment options for you, based on your medical history and the severity of your condition.
How Can I Prevent PAD If I am Diabetic?
The cornerstone of prevention is lifestyle changes.
1. Exercise is very important and you should aim for 30-45 minutes of moderate intensity exercise each and every day.
2. Stop smoking immediately and ask your doctor for help if you find you cannot.
3. Keep your cholesterol and blood glucose levels down. Aim for a HgA1C of 6!
4. Keep your blood pressure in the normal range.
5. Decrease stress.
6. If you are overweight or obese, aim for a normal weight and again, ask your doctor for help! A diet low in saturated fats, trans fats and cholesterol is also helpful.
More than anything, talk to your doctors about a comprehensive treatment plan for your diabetes that also decreases your PAD risks.
One in every 20 Americans over the age of 50 had PAD and the incidience is higher in diabetics. Most patients have little or no symptoms until it is too late!
Early detection of PAD has been shown to save limbs and lives, so if you have any of the risk factors you should undergo PAD screening by your podiatrist yearly or more often if symptoms occur.
Monday, December 22, 2008
Baby It's Cold Outside!
Yep – winter is upon most of the nation just in time for the holidays! Being in Texas, we tend to adjust for a day in the 20’s and back to 70 degrees the very next day. Just this morning, I elected(note the word elected) to run outside. The temperature was 19 degrees with a wind chill of four degrees. Taking deep breaths of air and smiling, I soon noticed I was the only person in my neighborhood that was outside. I noticed one of my neighbors giving me a thumbs up through their window. She was dressed in her cozy robe not at all looking like she wanted to join in on the fun I was having. Everything was feeling good except for one thing – my feet.
Oops I thought, I have really adjusted to living in a warm climate – wearing my thin running socks with running shoes of mostly mesh material it soon felt like I was dipping my feet in ice water with each stride. Did I stop? Of course not, by the end of five miles I had two ice bricks for feet. Returning back to the warmth of my house, my feet were a bit ticked off to say the least. I successfully kept the rest of my body warm however I failed to take care of the tootsies – nice going ace I thought to myself.
Winter weather can play havoc on your feet if you don’t take care of them properly. Just like fixing your hair or make up (guys, go with me on this) you need to care for your feet along with the rest of your fine self. Let’s think about our feet for a minute – take off those shoes and socks and follow along:
Look at your heels.
Do you see soft pink skin or dry cracks the size of the Missippi? If soft skin is not observed, use a daily moisturizing lotion recommended by your Podiatrist. In the evening, wear socks to bed after moisturizing. Can’t stand socks on your feet? Gel heel socks are a great alternative. The sock basically covers the heel area and allows the lotion you applied to sink into the skin and not your bedding. You can find them right at Healthy Steps. Any lotion will do and here’s a tip – it’s a GREAT stocking stuffer!
Check out your toes.
Are they well groomed or do your nails have ridges resembling the Ozark Mountains? When the weather turns cool then cold, most people forget about the importance of a good pedicure. Make it a point to write on your calendar a reminder for your monthly pedicure during the winter months. Go polish free or for the ladies, whip on a fabulous red for the holidays. Get your pedicure at a location where your safety is priority number one. Visit the Healthy Steps website for details on a safe spa. For the locals, call us and book an appointment!
Look at the bottom of your feet.
Do you see pretty skin or calloused skin? Again, a regular pedicure will keep your feet in check. Under no circumstances should you ever cut calluses off or allow a pedicurist to use a blade on your feet. When blades are used (they are also illegal in spas) it is an open invitation for infection. Pumice stones are a perfect way to reduce calluses. If however you have open sores or are a Diabetic, never attempt this on your own. See your Podiatrist for assistance.
Pumice Stone 101:
First, soak your feet in warm, not hot water with a few drops of beauty soap. Stay away from harsh soaps such as dish soap. The goal is to relax the skin without adding to the dryness. Relax and soak your feet for 10 minutes.
Take the pumice stone and dip it in the water. Allow the water to absorb into the pumice stone.
Slowly begin to rub the calloused area being careful to not cause the skin to open. Once the calloused is reduced, wash your feet with a gentle cleanser, dry the feet, apply lotion then cover with socks.
Repeat this process a few times a week and you will see results!
If by chance you were overzealous and bleeding occurred, stop the process immediately. Cleanse thoroughly with antibacterial soap and water, a dab of triple antibiotic ointment and a band aid. If you notice any redness, swelling or more than just a little discharge over the next few days, seek medical attention immediately! Once your foot completely healed, book an appointment with a medically supervised spa and leave the sloughing to the experts!
Happy Holidays Everyone – may you and your family have a safe and joyous holiday season!
Here is to a fine 2009!
Janet Dixon, C.Ped.
For your feet…for your life!
Oops I thought, I have really adjusted to living in a warm climate – wearing my thin running socks with running shoes of mostly mesh material it soon felt like I was dipping my feet in ice water with each stride. Did I stop? Of course not, by the end of five miles I had two ice bricks for feet. Returning back to the warmth of my house, my feet were a bit ticked off to say the least. I successfully kept the rest of my body warm however I failed to take care of the tootsies – nice going ace I thought to myself.
Winter weather can play havoc on your feet if you don’t take care of them properly. Just like fixing your hair or make up (guys, go with me on this) you need to care for your feet along with the rest of your fine self. Let’s think about our feet for a minute – take off those shoes and socks and follow along:
Look at your heels.
Do you see soft pink skin or dry cracks the size of the Missippi? If soft skin is not observed, use a daily moisturizing lotion recommended by your Podiatrist. In the evening, wear socks to bed after moisturizing. Can’t stand socks on your feet? Gel heel socks are a great alternative. The sock basically covers the heel area and allows the lotion you applied to sink into the skin and not your bedding. You can find them right at Healthy Steps. Any lotion will do and here’s a tip – it’s a GREAT stocking stuffer!
Check out your toes.
Are they well groomed or do your nails have ridges resembling the Ozark Mountains? When the weather turns cool then cold, most people forget about the importance of a good pedicure. Make it a point to write on your calendar a reminder for your monthly pedicure during the winter months. Go polish free or for the ladies, whip on a fabulous red for the holidays. Get your pedicure at a location where your safety is priority number one. Visit the Healthy Steps website for details on a safe spa. For the locals, call us and book an appointment!
Look at the bottom of your feet.
Do you see pretty skin or calloused skin? Again, a regular pedicure will keep your feet in check. Under no circumstances should you ever cut calluses off or allow a pedicurist to use a blade on your feet. When blades are used (they are also illegal in spas) it is an open invitation for infection. Pumice stones are a perfect way to reduce calluses. If however you have open sores or are a Diabetic, never attempt this on your own. See your Podiatrist for assistance.
Pumice Stone 101:
First, soak your feet in warm, not hot water with a few drops of beauty soap. Stay away from harsh soaps such as dish soap. The goal is to relax the skin without adding to the dryness. Relax and soak your feet for 10 minutes.
Take the pumice stone and dip it in the water. Allow the water to absorb into the pumice stone.
Slowly begin to rub the calloused area being careful to not cause the skin to open. Once the calloused is reduced, wash your feet with a gentle cleanser, dry the feet, apply lotion then cover with socks.
Repeat this process a few times a week and you will see results!
If by chance you were overzealous and bleeding occurred, stop the process immediately. Cleanse thoroughly with antibacterial soap and water, a dab of triple antibiotic ointment and a band aid. If you notice any redness, swelling or more than just a little discharge over the next few days, seek medical attention immediately! Once your foot completely healed, book an appointment with a medically supervised spa and leave the sloughing to the experts!
Happy Holidays Everyone – may you and your family have a safe and joyous holiday season!
Here is to a fine 2009!
Janet Dixon, C.Ped.
For your feet…for your life!
Tuesday, December 16, 2008
Marathoners and Their Feet
I am one of them and perhaps you are as well. Whether you have completed one or 100 marathons, it’s the one thing no one can ever take away from you – the title of a Marathoner. Marathoners know the work, dedication, sweat and sometimes blood spared in order to meet the challenge of completing a 26.2 mile race.
This year, I headed out to the Dallas White Rock marathon to cheer on the many folks I knew from previous years of coaching beginning runners, my local running club friends and people who have met me at the practice where I work. They were running either their first or returning to run another marathon. I found myself in a new position as a spectator watching from the sidelines. The main person I along with co-workers monitored was Dr. Crane and her running buddies or “peeps” we so affectionately refer to. I found it great fun to spend the evening before the race creating cheer signs, digging out my cowbell from my first marathon and even found the dandy matching whistle. I was ready to get my cheer on and show my non running friends what the marathon experience is all about.
As I stood to the side of the start line on race morning which was also the finish line for the marathon. I felt a lump in my throat and noted tears forming as I watched thousands of marathoners start off on their 26.2 mile journey. Part of me wanted to drop my signs and chase after the runners. I turned away at one point and thought – how about next year? Do you think the body can pull off another marathon? I then realized I already committed to a half ironman so I snapped out of it and was proud knowing my brain was available to stop the planning another addicting 26.2 for myself.
Soon thereafter I found myself doing one thing….I was staring at the runners and walkers feet. I guess I really am turning into a foot biomechanics junky!
I watched so many feet during the race my neck was sore the entire day after the race. I had to bite my lip quite a few times as I noted many runners were truly in the wrong type of running shoes. Have they honestly trained for six plus months in these shoes? Did they change their shoes last minute hoping for an easier or faster race? Were they victims of poor fitting or did they simply pull a pair of running shoes off the store shelf thinking they have the right shoe? Are they wearing orthotics and shoes that are causing the over or under correction? The questions went on and on in my head.
I then thought about the countless articles and opinions about running shoes. The continual updates on models, the new technologies, the uber-svelt materials, the components, the list goes on and on. Perhaps we can chalk this up to information overload for runners? Take note: if you are a runner or a person who was invigorated by watching all shapes and sizes run, walk or even crawl to the finish line do yourself a favor – have your feet checked out by a Certified Pedorthist or a Podiatrist who understand runners and running. I watched hundreds cross the finish line in pain, some grabbing a hamstring, some limping, some tearing their shoes off and running barefoot looking for comfort after the miles. Each runner should have had a different shoe type for their feet, especially the guy who threw his shoes to the side and ran the last strides in bare foot. So not to recreate the wheel on running shoe shoes, here are a few tips to keep in the back of your head when shoe shopping and to help prevent future running injures:
1. Learn about your feet, not the runner next to you and not the associate’s feet who is selling you shoes. What is your biomechanics? What is each foot measurement? What is the right running shoe size?
2. Seek an understanding of what you about to or have already put your feet through with distance running. For example, do you know how much force you are placing on your feet with each stride? The amount of force is actually quite eye opening.
3. Make sure you understand the shoe that you are placing on your feet. What does the shoe do for biomechanical correction and is this shoe right for your foot type?
4. Change out your shoes every 300-400 miles if not sooner. I know some shoe manufactures claim up to 500 miles however, I have had the opportunity to run in many running shoes (that were correct for my foot type of course) and I have yet to run hit the 500 mile mark without having thoughts of chewing off my lower limbs to alleviate pain.
5. Give your shoes a rest. Shoes need at least 48 hours of rest to “bounce” back.
6. Try running in different brands over time. If you keep going back to shoe A, that is fine. Keep an open mind however as I mentioned earlier, shoes are always changing and for that matter so are your feet!
So here is to future marathons to run, walk or simply watch. It’s an amazing life changing event and is one you will never forget. By the way, Dr. Crane and her peeps did great given the challenges faced with Mother Nature. I am proud of them as we all should be for those who accepted the challenge. Now get up off your chair and go for a run….or buy some shoes!
Janet Dixon, C.Ped.
For your feet….for your life!
This year, I headed out to the Dallas White Rock marathon to cheer on the many folks I knew from previous years of coaching beginning runners, my local running club friends and people who have met me at the practice where I work. They were running either their first or returning to run another marathon. I found myself in a new position as a spectator watching from the sidelines. The main person I along with co-workers monitored was Dr. Crane and her running buddies or “peeps” we so affectionately refer to. I found it great fun to spend the evening before the race creating cheer signs, digging out my cowbell from my first marathon and even found the dandy matching whistle. I was ready to get my cheer on and show my non running friends what the marathon experience is all about.
As I stood to the side of the start line on race morning which was also the finish line for the marathon. I felt a lump in my throat and noted tears forming as I watched thousands of marathoners start off on their 26.2 mile journey. Part of me wanted to drop my signs and chase after the runners. I turned away at one point and thought – how about next year? Do you think the body can pull off another marathon? I then realized I already committed to a half ironman so I snapped out of it and was proud knowing my brain was available to stop the planning another addicting 26.2 for myself.
Soon thereafter I found myself doing one thing….I was staring at the runners and walkers feet. I guess I really am turning into a foot biomechanics junky!
I watched so many feet during the race my neck was sore the entire day after the race. I had to bite my lip quite a few times as I noted many runners were truly in the wrong type of running shoes. Have they honestly trained for six plus months in these shoes? Did they change their shoes last minute hoping for an easier or faster race? Were they victims of poor fitting or did they simply pull a pair of running shoes off the store shelf thinking they have the right shoe? Are they wearing orthotics and shoes that are causing the over or under correction? The questions went on and on in my head.
I then thought about the countless articles and opinions about running shoes. The continual updates on models, the new technologies, the uber-svelt materials, the components, the list goes on and on. Perhaps we can chalk this up to information overload for runners? Take note: if you are a runner or a person who was invigorated by watching all shapes and sizes run, walk or even crawl to the finish line do yourself a favor – have your feet checked out by a Certified Pedorthist or a Podiatrist who understand runners and running. I watched hundreds cross the finish line in pain, some grabbing a hamstring, some limping, some tearing their shoes off and running barefoot looking for comfort after the miles. Each runner should have had a different shoe type for their feet, especially the guy who threw his shoes to the side and ran the last strides in bare foot. So not to recreate the wheel on running shoe shoes, here are a few tips to keep in the back of your head when shoe shopping and to help prevent future running injures:
1. Learn about your feet, not the runner next to you and not the associate’s feet who is selling you shoes. What is your biomechanics? What is each foot measurement? What is the right running shoe size?
2. Seek an understanding of what you about to or have already put your feet through with distance running. For example, do you know how much force you are placing on your feet with each stride? The amount of force is actually quite eye opening.
3. Make sure you understand the shoe that you are placing on your feet. What does the shoe do for biomechanical correction and is this shoe right for your foot type?
4. Change out your shoes every 300-400 miles if not sooner. I know some shoe manufactures claim up to 500 miles however, I have had the opportunity to run in many running shoes (that were correct for my foot type of course) and I have yet to run hit the 500 mile mark without having thoughts of chewing off my lower limbs to alleviate pain.
5. Give your shoes a rest. Shoes need at least 48 hours of rest to “bounce” back.
6. Try running in different brands over time. If you keep going back to shoe A, that is fine. Keep an open mind however as I mentioned earlier, shoes are always changing and for that matter so are your feet!
So here is to future marathons to run, walk or simply watch. It’s an amazing life changing event and is one you will never forget. By the way, Dr. Crane and her peeps did great given the challenges faced with Mother Nature. I am proud of them as we all should be for those who accepted the challenge. Now get up off your chair and go for a run….or buy some shoes!
Janet Dixon, C.Ped.
For your feet….for your life!
Sunday, December 14, 2008
Don't let this holiday be your last!
Many of us will be traveling this holiday to see family, friends or just get away from the hussle and bussle of the season. Our minds are occupied with the many things that must be done before we reach our final destination. Did I get all the Christmas presents? Hope I didn't forget anyone? Where is my passport? How many times will I be frisked before I get on the plane? Who's making the cheese dip this year? But the one thing that no one thinks...Is this trip going to kill me?
Sounds crazy to ask such a question but it's a good question to ask yourself if you plan on traveling long distances. DVT or deep venous thrombosis is a clot that occurs in the large, deeper veins of the calf. It is caused by long periods of immobility. The veins do not have muscles in their walls like our arteries to force blood back to the heart. They work by getting squeezed by the muscles that surround them. When those muscles aren't moving, then the blood in those veins tends to get stagnant and that is when the clot forms. If the clot dislodges, it can travel to the lungs and become a pulmonary embolism or PE which can cause sudden death.
Symptoms of DVT include redness and swelling of the calf. The pain could be moderate to severe and can worsen if the foot is flexed or the calf is squeezed. If you feel feverish, short of breath or chest pains then immediate medical attention is necessary.
So how do you prevent this or at least lessen the likelihood that it can occur?
* Wear compression stockings during your trip. They will apply pressure to the calf muscle that will help push the blood back to your heart.
* If driving, take frequent breaks to walk around. Get out and stretch those legs! Get those muscles moving.
* If flying, try standing up and walking the aisle once an hour.
* When possible, massage the calves and pump your feet up and down to move the calf muscles.
* Taking an aspirin a few days before and during your trip can help as well, but make sure this does not interfere with your regular medications. Also if you take motrin, ibuprofen or aleve on a regular basis, these should not be combined with aspirin.
Just thinking ahead and doing simple things can prevent an ER visit or worse. If you think you have any of these symptoms, please seek medical attention immediately. We hope you have a safe and happy holiday!
Sounds crazy to ask such a question but it's a good question to ask yourself if you plan on traveling long distances. DVT or deep venous thrombosis is a clot that occurs in the large, deeper veins of the calf. It is caused by long periods of immobility. The veins do not have muscles in their walls like our arteries to force blood back to the heart. They work by getting squeezed by the muscles that surround them. When those muscles aren't moving, then the blood in those veins tends to get stagnant and that is when the clot forms. If the clot dislodges, it can travel to the lungs and become a pulmonary embolism or PE which can cause sudden death.
Symptoms of DVT include redness and swelling of the calf. The pain could be moderate to severe and can worsen if the foot is flexed or the calf is squeezed. If you feel feverish, short of breath or chest pains then immediate medical attention is necessary.
So how do you prevent this or at least lessen the likelihood that it can occur?
* Wear compression stockings during your trip. They will apply pressure to the calf muscle that will help push the blood back to your heart.
* If driving, take frequent breaks to walk around. Get out and stretch those legs! Get those muscles moving.
* If flying, try standing up and walking the aisle once an hour.
* When possible, massage the calves and pump your feet up and down to move the calf muscles.
* Taking an aspirin a few days before and during your trip can help as well, but make sure this does not interfere with your regular medications. Also if you take motrin, ibuprofen or aleve on a regular basis, these should not be combined with aspirin.
Just thinking ahead and doing simple things can prevent an ER visit or worse. If you think you have any of these symptoms, please seek medical attention immediately. We hope you have a safe and happy holiday!
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