Sure, our paleolithic ancestors ran barefoot tens of thousands of years ago, and only within the last 10,000 years have human society transformed from a hunter-gatherer civilization to an agricultural civilization-not enough time for natural selection to change our foot structure. The key to barefoot running without injury is to have a stable foot structure, shorten the running stride to have a midfoot/forefoot strike, and gradually increase the run duration to allow foot muscles to develop. In short, it’s for some of us- not all of us!
2. Stretch: Especially after you run, stretching is a must-do. Running takes a hard toll on your body and joints, and If you stop moving immediately after a run you are more likely to be sore and cause injury. Stretching improves flexibility and reduces lactic acid ensuring a healthy and strong season on your feet.
3. Start Slow: Many runners hit the paths with vengeance and feel stiff and sore the next day. On your first week back run shorter distances every other day to avoid fatigue. Once the first week is behind you begin increasing your distance by no more than 10% per week.
4. Keep your feet dry: Wet feet can lead to problems such as Athlete’s foot and blisters on the feet so make sure you stick to dry areas and wear proper running socks.
5. Address Problems Immediately: Consult a podiatrist if you feel any foot or joint pain. Call us at our South Calgary clinic (403-777-0085) or North Calgary clinic (403-277-9476) to make an appointment today.
Close to one out of every five Americans is currently dealing with unsightly nail problems. However, the vast number of those affected with onychomycosis – a condition better known as a fungal nail infection – could begin to shrink in the future, thanks to a new laser treatment.
Onychomycosis is often ignored because the infection can be present for years without causing any pain. The disease is characterized by a progressive change in a toenail’s quality and color, which is often ugly and embarrassing.
In reality, the condition is an infection underneath the surface of the nail caused by fungi. When the tiny organisms take hold, the nail often becomes darker in color and foul smelling. Debris may collect beneath the nail plate, white marks frequently appear on the nail plate, and the infection is capable of spreading to other toenails, the skin, or even the fingernails. If ignored, the infection can spread and possibly impair one’s ability to work or even walk. This happens because the resulting thicker nails are difficult to trim and make walking painful when wearing shoes. Onychomycosis can also be accompanied by a secondary bacterial or yeast infection in or about the nail plate.
Because it is difficult to avoid contact with microscopic organisms like fungi, the toenails are especially vulnerable around damp areas where people are likely to be walking barefoot, such as swimming pools, locker rooms, and showers for example. Injury to the nail bed may make it more susceptible to all types of infection, including fungal infection. Those who suffer from chronic diseases, such as diabetes, circulatory problems, or immune-deficiency conditions, are especially prone to fungal nails. Other contributing factors may be a history of athlete’s foot and excessive perspiration.
Traditionally, nail fungus has been difficult to treat, with many experiencing recurring outbreaks during treatment. Efficacy with oral therapies remains limited, and safety may be an issue, as oral medications may carry risks such as liver or kidney problems. Topical therapies as alternatives for onychomycosis are limited by lack of nail penetration and compliance issues, as most topical treatments require 12 months and are associated with lower success rates.
New device-related topical therapies, such as laser therapy, are particularly noteworthy, as they may allow for shorter, more convenient treatments for patients, reducing issues with topical compliance, and avoid potential for drug reactions.
http://www.achillesfootclinic.com/laser-treatment.php
True or false? Test your knowledge about foot injuries.
“My foot or ankle can’t be broken, because I can move it.”
False. This widespread idea has kept many fractures from receiving proper treatment. The truth is that often you can walk with certain kinds of fractures. Some common examples:
- breaks of the thinner of the two leg bones
- small “chip” fractures of either foot or ankle bones
- the frequently neglected fracture of a toe.
- Wear the correct shoes for any event. Good walking shoes provide more comfort and better balance.
- Wear hiking shoes or boots in rough terrain.
- Different sports activities call for specific footwear to protect feet and ankles. Use the correct shoes for each sport. Don’t wear any sports shoe beyond its useful life—generally after 800 kilometres of use.
- Wear safety shoes if you’re in an occupation that threatens foot safety. There are specific safety shoes for a variety of on-the-job conditions. Be certain they are fitted properly.
- Always wear hard-top shoes when operating a lawn mower or other grass-cutting equipment.
- Don’t walk barefoot on paved streets or sidewalks.
- Watch out for slippery floors at home and at work. Clean up obviously dangerous spills immediately.
- If you get up during the night, turn on a light. Many fractured toes and other foot injuries occur while attempting to find your way in the dark.
Source: B.C. Association of Podiatrists
Daily foot care for diabetics
As always, prevention is the best medicine. A good daily foot care regimen will help keep your feet healthy.
Start by assembling a foot care kit containing nail clippers, nail file, lotion, a pumice stone and a non-breakable hand mirror. Having everything you need in one place makes it easier to follow this foot care routine every day:
- Wash your feet in warm (not hot) water, using a mild soap.
- Don’t soak your feet, as this can dry your skin.
- While your feet are still wet, use a pumice stone to keep calluses under control.
- Dry your feet carefully, especially between your toes.
- Thoroughly check your feet and between your toes to make sure there are no cuts, cracks, ingrown toenails, blisters, etc.
- Use a hand mirror to see the bottom of your feet, or ask someone else to check them for you.
- Clean cuts or scratches with mild soap and water, and cover with a dry dressing suitable for sensitive skin.
- Trim your toenails straight across and file any sharp edges. Don’t cut the nails too short.
- Apply an unperfumed lotion to your heels and soles. Wipe off excess lotion that is not absorbed. Don’t put lotion between your toes, as the excessive moisture can promote infection.
- Wear fresh clean socks and well-fitting shoes every day. Whenever possible, wear white socks – if you have a cut or sore, the drainage will be easy to see.