Cold Weather and Cold Feet | How to Be Active, Safe and Comfortable.
As the winter moves closer and we’re trying to function with less daylight for a few weeks, activity remains important. Planning can help us get the most out of our resources during lower temperatures and light.
No matter what activity level belongs to you, there are some good tips about choosing shoes, socks, warm-up techniques and more in this article written for Action.com by Dr. Christine Dobrowolski, DPM MS of Northcoast Footcare, entitled Winter Running: Helping your Feet Survive.
Activity of some sort will be good for your feet during the winter. When the weather is snowy and icy, then you may be limited to the gym, laps at the mall, or a route around the inside of your house. Choosing good fitting shoes or proper socks are part of a good plan for safe, comfortable activity.
If you have foot pain, particularly heel pain, call today for an appointment and exam before taking on a vigorous activity program. Or if you’ve suffered an injury while trying to remain active, you can call 317-660-2115 or feel free to use the online appointment request option available 24/7 for your convenience. At Hoosier Foot and Ankle, we’re committed to helping you find relief from foot pain and to help you avoid injuries or situations that can cause pain for your feet.
Painful Calluses and Corns can Spoil Your Holiday Season
As the weather cools off and the sandals go to the back of the closet, you may have some pain and irritation from calluses and corns. The ‘full-coverage’ shoes seem to apply pressure on tender spots that can send pain clear up your leg.
We have an article in the Resources pages of our Hoosier Foot and Ankle website that explains how calluses can get started and how they continue to deliver misery. Corns and Calluses
Proper fitting shoes can be one of the first lines of defense against corns and calluses. A little tender treatment of your feet with soaking, pumice and lotion will help you too. If a sore spot develops, you can get some relief from a donut shaped foam pad for a corn which sets up a little fortress around the tender spot while the hole avoids pressure on the corn. Solid, non-medicated corn pads or moleskin can help with a callus. Use gentle procedures when removing these to apply a fresh pad so that you don’t tear the skin and invite infection.
The highest relief comes from treatment at the podiatrist. Our office is set up to trim these painful spots safely. Pain relief is immediate when there is no thickness of skin to rub against the shoe.
Call 317-660-2115 today to make an appointment to get pain relief for your feet through the holiday season and longer. Or you are welcome to use the online appointment request option available 24/7 for your convenience. That is very handy when you get home in the evening and the corns or calluses have just reached the limit of tolerance for you. When the pain is ‘top-of-mind’, get online and request an appointment. We’ll get you set up.
Four Ways to Care for Diabetic Feet in Cold Weather
Cold weather adds a different aspect for your feet if you are living with diabetes. As the weather cools off and you’re looking for warmer footwear you can make plans that will make foot care easier. Preventative care can avoid many sad issues.
Shoes: You are not defined by the way your shoes look – go for fit first. Remember that you look downward at your own feet, so maybe they look larger or not as pretty from your vantage point, but everyone else is more interested in you than your shoes. If they even look at your shoes, they have a different perspective and do not see large shoes. Shoes that fit your feet well will help you prevent the rubbed spots and blisters which can lead to infection and other issues of delayed healing that often goes with diabetes. Well-fitted shoes will help you feel like moving around to avoid problems with circulation as you maintain your exercise routines. You can get stylish shoes in designs and sizes that will not cause you foot problems.
You will benefit from more than one style of shoes. Have as many pairs of your favorite stylish shoes as you like. Then, some good walking shoes can be useful and appropriate for shopping and exercise. I suggest that you keep an open pair (casual, rugged sandals) that you can wear with cotton or other natural fiber socks which will help your feet stay warmer. The open shoes will permit freedom and air contact for your toes and heels while the socks still keep you warmer. You can wear your ‘granola’ shoes around the house evenings and weekends if your work style doesn’t encourage such casual footwear.
Socks: Lots of socks! I would recommend natural fiber socks because synthetic fibers can seem soft, but the threads can be irritating. They just don’t give. Clean dry socks are going to help you keep your feet warm while avoiding irritation from wet threads or avoid the excess moisture problems that can revive athletes foot and other fungal irritations. If your socks have gotten old and the threads are covered with little bumps that feel like gravel in your shoes, go get some new ones. They don’t have to be expensive, simply do what you need – keep your feet comfortable. Socks (and shoes) that are not too tight, but which permit your feet/toes to move will contribute to the warmth that you are seeking. They will work so well that you may not need the addition of heating pads that can get too hot or give you a chance to get tangled up in the cord, etc.
Moisturizers: Lotions can be a great comfort to help exfoliate the rough skin of summer when feet were bare. You will see many warnings about lotion leading to extra moisture. Try using just a little less lotion. Taking a moment more to massage the lotion into your skin helps avoid that issue and provides circulation stimulation that has more benefits for the diabetic foot beyond soft skin. Pat your feet with a dry towel after a session with lotion to absorb any excess lotion.
Toenails: Your toenails might seem to sneak a lot of extra during the winter when you don’t look at them several times a day peeping out of sandal toes. When they get too long, they are going to cause pressure issues in your shoes. They can grow over the end of the toe curving back to dig into the toe’s tip. Make an appointment with yourself to give your toenails a good looking over at least once a week. Even better, get a pedicure or trade pedicures with someone else. While you’re checking to see if those nails need a trim, watch for spots that are quietly being rubbed red (and moving toward raw). Those spots are a hint to you to get different shoes or socks.
If you can take care of your own nails, make sure not to trim them too short. You don’t want to risk infection and irritation from even a tiny cut or snag from getting too close to the ‘quick’ on your toe. You may be able to use a file on your toenails regularly to keep them from ever getting long so long that they make you uncomfortable. If you must clip, work on toes that have been soaked in a shower or foot tub for a few minutes and are softer. Hard, dry nails can split and lead to the same infection problems.
Exercise: Moving around will help you keep your feet more comfortable because of the increased circulation. There will be blood flow, little or no tingling and more warmth from inside. “Inside warmth” is better than that achieved by socks, heating pads or drying hot water. Don’t let inclement weather keep you from moving around – you can lay out a path through your house to walk. It might not be ‘track and field’ activity, but it contributes to the exercise quota that you need.
In the event that you have a sore that doesn’t begin healing in a couple days, have tingling in your feet that doesn’t stop, have no feeling in your feet, call your doctor for an appointment. These things can be problems with diabetic feet. Neglecting them can lead to greater problems.
Five Tips to Fix Your Aching Feet
Your feet are often the most neglected and ignored part of your body, until they hurt. Then each step or minute of standing reminds you how much you depend on your feet. Foot pain is not normal, and often signifies an underlying problem. There are some simple things you can try on your own to relieve your pain, but if these fail to help you should seek professional care.
- Proper Shoe Gear
Shoes are a very important initial treatment if you are experiencing foot pain. Here are some suggestions about shoes for aching feet:
- Get your foot measured by a qualified shoe fitter for both length and width, preferably at the end of the day.
- Wear the correct type of shoe for the type of activities you are doing. For everyday walking, consider a cross trainer or running shoe if possible. If you must wear dress shoes, visit a good shoe store for recommendations and make sure you try on several pairs.
- Alternate your shoes daily.
- Replace worn shoes.
- Arch Support and Shock Absorption
Arch support and shock absorption can go a long way to decrease foot pain. However, this can be confusing due to the abundance of products available. Here are some tips to consider for an over-the-counter arch support:
- A support that is entirely soft acts as a cushion only and does not provide any support.
- Look for something costing in the range of $25 – 75; anything more is not worth the extra money and you would be better off with a custom made device from a professional.
- Look for an arch support that is multi-layer, with soft shock absorbing materials on the top and bottom with some type of supportive plastic material in the middle.
- Stretching
Tightness of the Achilles tendon (heel cord) is a common cause or component of several foot conditions. Stretching of the Achilles tendon is very helpful, but must be done correctly:
- Start facing a wall with one leg in front of the other and the toes pointing straight ahead.
- Lean into the wall with both hands against it.
- Bend the front knee and keep the back knee straight.
- As you lean forward, you should feel a slight stretch in your calf; hold this for 10 seconds.
- Come back out of the stretch. This counts as one stretch.
- Perform this 10 times on the back leg.
- Switch legs and perform 10 times on the other leg.
- RICE Therapy
RICE therapy is commonly used for acute conditions and simply stands for Rest, Ice, Compression and Elevation.
- Rest: You may need to discontinue any activities that aggravate your foot pain.
- Ice: 20 minutes three to four times a day. Should be avoided if you have poor circulation or are diabetic.
- Compression: Ace wrap or compression type of bandage. Should be avoided if you have poor circulation or are diabetic.
- Elevation: elevate the affected area, when possible, to heart level.
- OTC Anti-inflammatory Medication
Consider taking an over-the-counter anti-inflammatory medication according to package instructions and precautions if you are able. If you have questions about this, please consult your physician.
Four Common Foot Disorders
Your feet take a pounding every day from walking, standing, exercise, working and shoes. When you add a foot disorder to the equation, each painful step reminds you of how much stress your foot takes. A recent study by the American Podiatric Medical Association showed that there is a 75% chance of you having some type of foot aliment during your lifetime. While there are numerous foot conditions, some conditions are much more common than others.
Understanding these conditions and what you can do to help yourself can be the first step back towards a pain-free lifestyle.
- Heel Pain – Watch out for that first step in the morning.
Heel pain is the most common foot disorder; it is a combination of plantar fasciitis with or without a heel spur. Plantar fasciitis is an inflammatory condition of the arch ligament that runs from the heel to the ball of the foot and helps to maintain the arch structure.
With continued strain, this can lead to the development of a heel spur. It is a common misconception that a heel spur requires surgery or is a more serious condition; this is inaccurate.
There is a direct correlation to body mass index (being overweight) and the occurrence of heel pain. Other causes of heel pain include: Foot structure, high activity level or a change of activity level, shoe gear, the type of surfaces you stand on, injury, and arthritic conditions.
Symptoms usually include a bruised feeling of the heel, which is often worse in the morning or after sitting. This is due to contracture of the plantar fascia while off the foot and a resultant stretch when first getting back on your foot.
You can be actively involved in your treatment with a few simple steps. The first goal is to get the inflammation under control, followed by long-term prevention of recurrence:
- Start with stretching, appropriate shoe gear, RICE therapy, over-the-counter arch support and anti-inflammatory medication – see the article on “Five Tips to Fixing Your Aching Feet.”
- If you do not see a resolution of symptoms, consult a professional.
- Bunions – Why is my big toe crooked?
Bunions (Hallux Abducto Valgus) are a boney deformity of the big toe joint in which the great toe moves towards the second toe and a large bump develops on the joint. The joint subsequently does not move through a normal range of motion.
Bunions are most often related to foot structure and foot function. Shoes can play a factor in development of bunions, as can arthritis, injury, neuromuscular disorders, and congenital disorders.
Symptoms may include any of the following: Arthritis, pain and swelling, limitation of motion, redness, calluses or corns.
Treatment should be initiated with progression of the deformity or symptoms:
- Start by going to a wider shoe with good arch support.
- Consider an over-the-counter arch support.
- Take an anti-inflammatory medication per package instructions if you experience pain or swelling.
- If these measures do not alleviate your symptoms, consult a professional.
- Hammer Toes – Why is my toe rubbing on my shoe?
Hammer toes are contractures of the toe, usually the middle joint on the toe, but may also involve the end joint of the toe or the joint where the toe attaches to the foot. They are the result of a tendon imbalance due to foot mechanics or structure. Other causes include shoes, neuromuscular disorders, congenital disorders, and injury.
Hammer toes are progressive and become more rigid with time, which can result in corn formation and pain. With progression, this can lead to redness, swelling and sores.
There are few treatment options for this condition, but here are a few things you can try on your own to help:
- First try to get a wider toe box shoe.
- If you have corns or skin irritations, consider non-medicated padding.
- Over-the-counter orthotics can help with the mechanical or structural deformities.
- If symptoms or deformities progress, seek professional care.
- Morton’s Neuroma – Why are my toes burning and why does it feel like my sock is bunched up under my toes?
Morton’s neuroma is a pinched nerve that is typically located between the third and fourth toes.
The cause of this is unknown, but shoes are contributory, as are certain activities like running.
The symptoms can be varied, but normally they include burning, numbness, pain, and a full feeling in the ball of the foot. These symptoms are often made worse with dress shoes.
This is a difficult condition to treat on your own, but there are a few steps you can take:
- Start with a wider shoe and avoid dress shoes if possible; this helps stop the pinching effect of shoes.
- Try a cushioned over-the-counter arch support.
- Take an anti-inflammatory medication per package instructions.
- If symptoms do not resolve, consult professional care.
Call 317-660-2115 today to arrange for a consultation about your feet if any of these or other foot disorders are giving you pain. Or use the online appointment request option available 24/7 at Hoosier Foot and Ankle for your convenience.
References:
- Apma.org (American Podiatric Medical Association)
- Acfas.org (American College of Foot and Ankle Surgeons)
How to Get Your Child Back on the Court/Field
You can actively help relieve your child’s heel pain (known as Sever’s disease) by taking a few simple measures. This condition is an inflammation of the heel growth plate and is very common in active children.
A Tuli heel cup, which is a soft, waffle-cone heel cup, is an excellent way to cushion the heel. Do not try to use a firm heel cup, the goal is shock absorption.
Next, you should purchase a night splint for your child. You may be able to find a night splint at your nearby pharmacy or you can order one online. If you search for ‘night splint’, you will find several choices. The night splint helps to decrease the pull of the Achilles tendon of the growth plate, but this may take several weeks to stretch.
Finally, use anti-inflammatory medication such as, Ibuprofen or Acetaminophen per package instructions in conjunction with ice three times a day for 20 minutes each time.
Last week in the blog post “Cleats and Your Child’s Heel Pain” we discussed how the sports shoes play an important part in the happy sports experience or the miserable experience.
If pain is persistent, please contact the office at Hoosier Foot and Ankle for a consultation to be certain that no bones are broken or tendons seriously damaged. You can call 317-660-2115 or use the online appointment request option available 24/7 for your convenience.
Cleats and Your Child’s Heel Pain
Do you have a child who suffers from heel pain? Has it gotten so bad they are unable to participate in their favorite sport? They are not alone. There are other boys and girls who suffer from heel pain that can get so painful; they are unable to continue with their normal activities. The pain is due to an inflammation .
There is growing evidence that this heel pain is caused by their sports footwear. The worst culprits tend to be cleat sports such as, soccer, football and baseball/softball. Why? Most cleats do not have a midsole and the weight distribution of the heel is not spread out evenly as in a gym shoe.
Soccer cleats are the worst of the group. When you add in the amount of running on hard ground associated with soccer, it is obvious that these athletes are the most affected group by heel pain.
The shoe companies need to acknowledge this problem and build a much better cleat; if one does they will dominate the cleat market. As your kids are getting ready for back to school sports programs, a consultation at Hoosier Foot and Ankle can help you determine some preventative plans such as stretching exercises, heel pads or arch supports. If the additional gear is recommended, the exercises become more important. You can help even more by being sure the child has good sneakers to wear steadily. Have him or her avoid very much barefoot time or flip-flops and slides during the sports season.
If your child has heel pain already please call today for a consultation about treatment. We would recommend the least invasive treatment that fits the diagnosis. You can phone 800-315-1363 for an appointment or use the online appointment request option available 24/7 for your convenience.
Eleven Steps to Pretty Feet
“I’ve been hanging out at the pool, gardening, and living in sandals through the hottest month on record. My feet are gross and it’s too hot to hide them in full shoes. What can I do?”
Having pretty feet may seem like an impossible task on your never ending to do list, but with a few simple and inexpensive steps you will be able to “bare” your feet without embarrassment.
- Start by soaking your feet twice a week for 10 to 15 minutes in lukewarm water mixed with a bath or table salt.
- Dry your feet well.
- Remove any toenail polish and use a nail brush to clean your nails.
- Soak your feet again for 5 to 10 minutes.
- For calluses or corns, carefully use a pumice stone or callus remover while your feet are moist and the skin is very soft.
- After drying your feet again, moisturize your feet with a good foot cream. Massage your feet while applying the cream working from the toes to the ankle. It is important to avoid using the cream between the toes as this can cause too much moisture and encourage fungal infections.
- When trimming your toenails, use a good quality nail trimmer following the shape of the toenail to guide you.
- Lightly rub olive oil on your nails and cuticles to moisturize them.
- Push your cuticles back with a cuticle stick. Do not trim your cuticles as this can break the natural barrier that protects the nail growth center from potential infections.
- Use a cotton ball to dry off your nails and the surrounding skin.
- You may now paint your nails, applying the first coat and letting it dry completely before applying the second coat.
Make this time your time and enjoy it. Consider your environment and create a relaxing space with candles, music and comfort.
Special considerations for your feet:
Athlete’s Foot — Try an anti-fungal cream for two weeks with acute cases and four weeks for chronic cases for your athlete’s foot. Moisture control is important for prevention of recurrence. Spray Lysol in your shoes and showers to kill fungus.
Calluses — Consider an over-the-counter arch support to reduce pressure if you have calluses.
Excessive Moisture — After showering each morning you should use an antiperspirant spray after drying your feet completely. Spray the tops and bottoms of your toes and the sole of your feet.
Nail Fungus — For mild cases, topical medications may be helpful. For more severe cases, Hoosier Foot and Ankle offers cool laser treatment in the clinic. Before doing treatment for nail fungus, get a solid diagnosis as Athletes Foot can act a lot like Nail Fungus. – Read more at As with athlete’s foot, moisture control is important for prevention of recurrence and spraying Lysol in your shoes and showers to fungus will help.
Odor – Odor is often controlled when you control moisture, but you can also use an odor repelling powder.
Footwear — Wear proper shoes that are fitted by a trained professional.
Warts – Use either a topical acid patch or freezing therapy – this may require multiple treatments or professional care. Again, wiping your shoes out with Lysol will also help remove any viruses that may be in your shoes or showers.
A Dozen Situations When You Should Seek A Podiatrist
Pain in your feet is not normal. When your feet hurt, you hurt all over and want relief. How will you get that relief? As yourself these questions:
1. Should you treat it yourself?
2. Should you seek treatment from a podiatrist?
When considering self-treatment, you can start with RICE therapy (Rest, Ice, Compression, Elevation). Anti-inflammatory medications can help with pain and swelling; just be sure to take them according to package directions. Proper shoe gear, fitted by a professional, is helpful for several painful conditions. Another consideration for self-treatment is an over-the-counter arch support to relieve pressure and support the foot.
Here are some situations where you should seek podiatric care:
1. If you experience pain that increases with activity. This could be a stress fracture or tendon injury. Both of these conditions require immediate care to prevent more serious problems.
2. Injuries that prevent you from putting weight on your foot due to significant swelling and pain require attention as soon as you can be seen by a podiatrist. This may mean going to the emergency room to be seen by the podiatrist on call.
3. Severe pain that lasts more than 24 hours can be the result of several conditions, therefore professional care is vital for diagnosis and treatment.
4. Open wounds or sores that are slow to heal on the foot should be seen by a podiatrist. If you have diabetes or poor circulation, you should seek immediate care within 24 hours of noticing the wound. The longer a wound is present, the higher the risk of infection.
5. If you have moles or other skin lesions on your feet that are irregular in shape or color, are painful, become open sores, or have changed appearance, you should see a professional as soon as possible to have a biopsy taken of the lesion. Your podiatrist will confirm a diagnosis and help generate a treatment plan once those results have been obtained.
6. Growths on the foot are not uncommon, but when they change or become painful, they should be examined.
7. Pain that wakes you up at night or when your legs are elevated, and is relieved by walking or dangling your feet is a common sign of poor circulation. Seeing a podiatrist is a good place to start your search for relief. After an examination and possibly some simple vascular testing, your podiatrist can make recommendations for further treatment and referrals as needed.
8. If you notice flattening of one arch, which may or may not be painful, you should seek care to determine the cause and plan subsequent treatment.
9. Changes in color of your foot or lower leg compared to the other side can indicate poor circulation (white discoloration), venous conditions (purple or blue discoloration), infection or gout (red discoloration). These conditions vary in severity, but should be evaluated.
10. An ingrown toenail that is causing pain or becomes red and swollen requires a simple in-office procedure to permanently remove the ingrown portion of the toenail.
11. Thickening and discoloration of your toenail which becomes painful or spreads to other nails can be treated by either topical or oral medications or laser treatment.
12. A foot deformity that is progressively getting worse should be evaluated and your treatment options reviewed.
Are Flip Flops or Slides the Summer Shoes for You?
FlipFlops – Will they hurt my feet? Dr. DeHeer says, “They can be connected with problems.”
Summer open shoes – Flip-Flops and Slides come in a variety of styles and shapes.
- Some have a post that goes between the 1st and 2nd toe,
- Some a leather or plastic ‘ring’ that encircles the big toe,
- Some are slide-ons (clogs),
- Some are loose fitting(crocs).
- Some are cuter than others
All are handy and often inexpensive. All are lacking support for feet and because of the flat footed contact with the shoe tend to require more from leg muscles than a full shoe. That can lead to strain on the achilles tendon when changing from a heeled shoe to the very flat shoe.
Some styles are difficult to keep on naturally. The wearer perpetually is curling her toes to keep a grip on the shoe which can strain the tendons and muscles of her foot and lead to tendonitis, heel pain, and other foot discomfort.
These issues can be avoided by:
- Wearing strap sandals or espadrille style shoes,
- Wearing flip-flops with support (more expensive),
- Wearing the summer flats with moderation.
Even the sandals and espadrilles can be lacking in arch support.
Other issues that cause concern with flipflops are connected to the very things that make them attractive.
Being very open, they are easy for the foot to slip out or off of, turning ankles or breaking small bones in the foot. When something heavy is dropped, the item is right there on the foot. Gardening tasks can be very dangerous when wearing flip flops because of the lack of support. Don’t even think about mowing the lawn while wearing flip flops.
The styles with a post between the toes can lead to irritation that can be an open sore and invite infection or athletes foot.
Open shoes lead to drying conditions that can develop into cracks and other sores on the heels and soles of your feet.
Summer heat often leads to swollen feet that are begging for freedom. Remember, you are the boss of your feet. Give them well fitted full support shoes with comfortable socks most of the time and a little freedom at the end of the day. The good shoes may have to be slightly larger, should have a roomy toe box and be leather or other material that ‘breathes’. Keeping your feet ‘happy’ over time at less risk than being happy in the moment will make you more happy at the end of the season when you’re going on ahead with no twisted or broken feet.
