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!