Five Tips for Healthy Holiday Feet
Sore, achy feet should not ruin your holiday season. Follow these five quick tips to keep your feet and ankles safe and healthy:
1. If the shoe fits, wear it. When hitting the dance floor or the shopping malls during the holiday season, do not compromise comfort and safety when picking the right shoes to wear. Narrow shoes, overly high-heeled ones or shoes that are not worn very often, such as dress shoes, can irritate feet and lead to blisters, calluses, swelling and even severe ankle injuries. Choose a shoe that has a low heel and fits your foot in length, width and depth while you are standing.
2. Avoid overindulging in holiday cheer. Certain foods and beverages high in purines, such as shellfish, red meat, red wine and beer, can trigger painful gout attacks, a condition in which uric acid builds up and crystallizes in and around joints, particularly in the big toe. Stay hydrated and be mindful of what you are putting into your body.
3. Be pedicure-safety conscious. Before you head out for your holiday pedicure, remember that nail salons can be a breeding ground for bacteria. Reduce your risk of infection by choosing a salon that follows proper sanitation practices and is licensed by the state. Also consider purchasing your own pedicure instruments to bring along to your appointment. The safest option is to schedule a nail care appointment with us, and get your nails painted at the salon.
4. Watch for ice and snow. Holiday winter wonderlands can be beautiful but also dangerous. Use caution when traveling outdoors and watch for ice or snow patches along your trail. If you experience a fall, take a break from activities until you can see a foot and ankle surgeon. Use RICE therapy (Rest, Ice, Compression, and Elevation) to help reduce the pain and control swelling around the injury.
5. Listen to your feet. Foot pain and holiday fun do not mix. Inspect your feet regularly for any evidence of ingrown toenails, bruising, swelling, blisters, dry skin or calluses. If you notice any pain, swelling or signs of problems, schedule an appointment with us right away!
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Maintaining your body can seem like a daunting task some days. We've all been there and we get it! Some days it might seem like the aches and pains of getting older just keep creeping up on you. Or maybe you wake up in the morning and feel fantastic? No matter what stage of life you are in, or the level of wellness that you have achieved, sticking to the basics will keep you headed in the right direction!
Exercise is something we all know that we should be doing, but it's not always at the top of our list of things we "must do" daily. There are some easy ways to get more exercise without changing your entire life's schedule. Trying one of these a week will add longevity to your life, and will only take up a few extra moments in the process.
- Try parking a little further away from the entrance at the next store you visit.
- While shopping in the grocery store, take a couple laps around the store before you check out.
- If there's an elevator in the lobby, maybe take the stairs?
- Instead of letting your puppy outside on his own, take him/her for a walk around the block.
Water is one of the most basic needs we have as human beings. Our body requires consumption of water to assist in all of the body's functions. With the vast variety of beverage choices at any local convenience store, choosing to drink water is sometimes a difficult choice. Consider the following when choosing your beverage for the day:
- Water aides in digestion, removal of toxins and waste, and promotes healthy regeneration inside the body.
- Drinking plenty of water through out the day can help with headaches, can reduce constipation, and promote heart health.
- Drinking water regularly can help with joint inflammation, aches & pains, muscle cramps, and stiffness.
Eating a healthy diet can absolutely improve your level of health & wellness, in the short and long-term. It can be difficult to completely change the way that you eat, but making some small changes to your diet could make all the difference. At the supermarket, gas station, or just about any store that offers food to purchase, you will find many "new" options that are more healthy and natural. Paying attention to what you put into your body will ultimately determine what you get out of your body!
- Choose snacks that are natural as opposed to processed ( apples instead of fruit snacks)
- Choose fresh ingredients when ever it is possible (visit a local produce stand!)
- Talk to your doctor about choosing the best diet for YOUR body
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Back to School is upon us yet again. The summer sun is still beating down on us, but the gorgeous change of seasons is just around the corner. With back to school, for many families, that also means it is time for Fall Sports to begin. Football, Soccer, Field Hockey, Cross Country, Cheerleading, Volleyball, Tennis, and Golf, to name a few, are all beginning! Any sport(s) your child participates in will require a mixture of training, learning new skills, teamwork, and endurance to get the WIN! Along with that winning touchdown or goal, each sport also carries a risk of injury.
Every year, some 1.35 million children suffer injuries while playing sports (Orthopedic Institute of PA). Out of all of those injuries, the most common are sprains, strains, fractures and shin splints. Below you'll see some of the most likely injuries, along with a few things to keep in mind if you are dealing with any of these injuries.
A sprain is defined as "a tear or stretching of your ligaments, which tether bones together at a joint".
Most sprains happen when you twist a part of your body in an awkward, not natural way. Maybe you land on the side of your ankle, instead of on your foot, after you kicked the ball? There are many possible scenariors that can lead to a sprain. A common and very serious sprain that you may have heard about on TV, watching College Sports or maybe the NFL, is when an athlete tears their ACL. An ACL injury could require surgery and many months of rehabilitation.
However in most cases, a sprain can be treated by the following:
- Ice & Compression
- Use of a Splint
- Taking Anti-Inflammatories
Muscle strains typically come from sudden movements in a way your body isn't used to. Sometimes strains also happen because the body is overyused too. Strains are different from Sprains because a strain is an injury to muscle, where a sprain is an injury to ligaments that connect bone.Strains most commonly occur in the legs and the back, but also occur in the neck, elbows, arms, calf muscle and gluteus.
The best, most recommended treatment for a strain is rest, ice and elevation as well. In severe cases surgery might be necessary, but most will recover within a few days.
A runner's WORST nightmare!
Shin splints often develop from participating in sports that require high intensity running such as soccer, field hockey, and cross country. The repetitive running can damage the tissues holding your muscles to your bones. Shin splints typically develop early in the season when your body is not used to the intensity and/or frequency of activity yet. Running on hard surfaces like concrete can also cause shin splints; along with quickly increasing the distance you run before your body is prepared or conditioned to do so.
In most cases, shin splints will clear up with rest and icing. But in some cases further treatment is needed. It is important to see a doctor if the pain persists and does not improve with a few days rest.
How Can You Prevent These Injuries?
Be proactive! Get a sports physical and talk to your doctor about your ability to participate in physical activity.
- Stretch before participating in practice, a game, or a run
- Don't over-do-it! If you feel pain or abnormal soreness, don't push yourself. Rest!
- Drink plenty of water and keep your body hydrated
While conditions such as arthritis, tendonitis, and nerve impingements can cause heel pain, the most common cause is plantar fasciitis. Plantar fasciitis is an inflammation of the connective tissue on the bottom of the foot. Poor biomechanics, lack of supportive footwear, obesity, and overuse contribute to the condition. The pain is typically worse in the morning upon first rising. Pain may present on the bottom of the heel and radiate to the arch, or in the arch alone. Plantar fasciitis typically worsens over time. As with most conditions, the longer one has the issue, the longer it may take to recover.
The best course of treatment uses a multi-modal approach. Henderson Podiatry offers an array of options consisting of: prescribing a day and night splint for support and stretch, stretching exercises to relieve tension, steroid injections to reduce inflammation, supportive footwear and orthotics to promote proper gait mechanics, and following the R.I.C.E. guidelines (Rest, Ice, Compression, and Elevation). Other treatment options include: laser therapy, physical therapy, and surgery.
Reduce your risk for developing or preventing a recurrence of plantar fasciitis. Be sure to stretch after exercising and be careful not to over train. Wear supportive footwear that does not bend or twist easily. Invest in a good pair of custom orthotics, especially if you work on your feet a lot. If you are experiencing any kind of foot pain that is impacting your daily life, call our office today.
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