Frequently Asked Questions and fun foot facts all in one location! Our patients love to ask a myriad of questions! We try to answer them all - sometimes we even have to write a full length article on them, so take a look at our library as well. Have a question about your feet and ankles? You may find your answer here. Gait issues? Problems with shoes and socks? We have answers. Want more? Contact us and ask a question. We will answer!
Children's Shoes Are Too Small and Causing Deformities, a New Study Finds
A new study of 250 children in Switzerland presented by the American Academy of Orthopaedic Surgeons (AAOS) found that a vast majority of young children are wearing shoes that are too small, increasing the risk of foot deformities. "The most striking finding was that more than 90 percent of children's shoes were too small," says Norman Espinosa, MD an orthopaedic surgeon at the University of Zurich. Overly-tight shoes are the leading cause of Hallux Valgus, a condition that occurs when the big toe begins to angle sideways in the direction of the second toe, causing a bump or bunion on the side of the foot.
Exercise has long been considered an important method to improve and prevent diabetes. It has been shown in multiple studies to improve blood sugars and it improves insulin sensitivity. The method of this improvement includes exercise inducing proliferation of glucose-transport molecules that then move to the cell membrane. In a recent study, however, vitamin supplements with vitamin C and vitamin E blunted this effect. It was found that with these supplements insulin sensitivity was not improved with exercise. Better than supplements, therefore, would be the diet rich in fruits and vegetables to continue to improve insulin sensitivity with exercise.
Do you know that heel pain is the most common complaint we see in our office?
You could have plantar fasciitis, but did you also know that your pain could be caused by a bone spur, a broken bone or a torn ligament? Heel pain could also be caused by a recent gain in weight, tight calf muscles, sudden change in exercise regiment or improper shoes.
Most people think if they ignore the heel pain that it will go away or at least the pain will get better. I am here to tell you that the pain will not go away and most likely it will get worse! A lot of times we can not remember hurting ourselves and we cant even remember when the pain started, the important thing to know is that if you have heel pain you can get rid of it, no one should have to walk around day to day with pain in their feet.
A few things to think about if you are suffering from heel pain..
If the answers to any of these are yes then you should have a docotor look at your feet. Most times conservative treatments can get rid of your pain and make your feet feel new again.
- Are your shoes old?
- Do your feet feel tired at the end of the day?
- Is the pain worse in the morning when you get out of bed?
- Are you stretching before and after you exercise?
- Do you have to stand for long periods of time when you work?
Is carbo loading all about eating more pasta?
Is there a magic formula?
If you are an endurance athlete who is fearful of hitting the wall,listen up: proper fueling before a marathon, triathlon, century bike ride, or other competitive endurance events can make the difference between agony and ecstasy!
If you plan to compete for longer than 90 minutes, you want to maximize the amount of glycogen stored in your muscles, because poorly fueled muscles are associated with needless fatigue. The more glycogen, the more endurance (potentially).
Read the entire article by Nancy Clark, a leader in sports nutrition.
Ever get those nasty blisters after a long run? Why does this happen? You wear the same socks and running shoes you usually wear but then....bam...nasty blisters. After years of meticulous research into my own blisters, I came to realize I only got blisters when I ran faster! The biomechanics of landing farther up on my midfoot then pushing off harder made me have blisters. So, I figure either run slower or endure! Since that wasn't a great anser, I tried all kinds of lubricants and socks. My best combo is blister free "Wright Socks" and my friend "Body Glide". Now I can run fast and beat the blisters!
I Love this sentiment! I have a shirts that asks, "Do I run to eat or eat to run?" I always answer - both!
From Trainig Peaks.Com: Lately I’ve been toying around with a concept I call "The All-You-Can-Eat Diet." It could also be described as exercise-only weight loss. To practice it, you simply eat as much as you want and whatever you want and exercise as much as necessary to lose weight. For some people that would be quite a lot of exercise, but so what? There are many men and women who would find it much easier to exercise 10 hours per week than to drastically change their eating habits to promote weight loss.
It’s no exaggeration to suggest that any person, no matter how overweight, can achieve his or her optimal body weight without changing his or her eating habits with adequate exercise. It’s a simple game of math. If you start the all-you-can-eat diet and find that it’s not working for you, just exercise more. And if you exercise more and it’s still not working for you, then exercise even more.
Good question! I spent four hours this week with a Retul specialist, Craig Fulk, in Roanoke, TX. He is a fantastic cyclist with a quirky sense of humor who practically killed me by making me ride the bike trainer for hours getting my fit just right. In the past, I’ve had cervical spine pain, left leg numbness and felt like I was cycling mostly with my right leg. I felt like I was all over the saddle and could never find a comfortable position. Since Ironman is my goal, I had to find the sweet spot on my saddle and try to find some more power, since I ride about as fast as an 80-year old Grandma!
Retul is a dynamic bike fitting computer system that helps adjust your cycling position. Most bike fittings are done in a static position. Most bike fit specialists use a tape measure and plumb bobs and cannot take an accurate measurement when the cyclist is pedaling. The Retul computer system captures the rider’s position relative to his pedaling motion and creates the most realistic replication of the rider’s biomechanics. It measures the actual pedal stroke and body position when the cyclist is riding. Retul uses a 3-dimensional view to see everything from knee extension (from the side view) in relation to knee wobble (from the front view) in order to make the best decisions on adjustments to the cyclist. I felt like I was all wired for sound! Imagine little sensors attached all over your body and then cycling. The computer model showed how pathetic I was to start and how fabulous my biomechanics were when we were finished. I think we spent an hour just adjusting my cleats! It seemed like a lot of minimal adjustments, but together it was fabulous! Who knew I could feel this good on my bike!
After four hours of sheer torture, I had found the sweet spot I the saddle and actually felt so much better on my bike. I even found 15% more torque from my pedaling! An added bonus that will hopefully make me a little more competitive!
Rule of thumb is every 350-550 miles. Heavier runners should replace their shoes close to the 350 mile mark while lighter runners can stretch shoe mileage closer to the 550 mile range. If you run around 25 miles per week, you should replace you shoes every three to four months. The average person needs to change their shoes at least every 6 months
An easy home course of treatment to remember is "RICE"
R- Rest. If pain is persistent with activity, don't think that by getting back on it you can "work it out". Resting it may prevent further injury.
I- Ice. Apply an ice pack (with a cloth barrier between the skin and the ice) 20 minutes on 20 minutes off. This helps to keeo the swelling down.
C- Compression. An elastic wrap should be applied firmly, but not so tight where your foot is throbbing, immediatly after the injury and re-wrap it every 3-4 hours. This will help control swelling and pain
E- Elevation. Elevate the foot and ankle only to the level of your heart (usually one big pillow) is sufficient to help your body drain the fluid that accumulates at the injured site.
It is important to see a poditatrist as soon as you can to make sure you do not have a hairline fracture of the ankle bones and to get you on the right track towards recovery.
There are many people with flat feet who never have a problem with their feet. If there is a family history of flat feet with family members needing surgery or having bunions, hammertoes or other foot condition, then yes, your child should be treated. This does not mean surgery, rather, a good insert recommended by their podiatrist. The best thing to do is to have your child’s foot examined, then evaluate the options.