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Preventing Blisters: Foot Care Tips for Hikers

On the hiking trail, foot health is central to an enjoyable trip. The constant pressure from impacting terrain for miles on end makes your feet vulnerable to blisters and sore feet, slowing you down and causing discomfort. Blisters form where skin has been damaged by friction between the skin and the inside of the boot. Moisture and sand that gets into your boots can make the feet more prone to blisters. When it comes to treating foot blisters, start by preventing them. There are a number of ways you can protect your feet before, during, and after a hike -…
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The Most Common Ankle and Foot Injuries at the Olympics

If you watched any coverage of this year’s Olympics in Rio de Janeiro, chances are you saw images of the French gymnast who broke his leg during the vault competition or of the Dutch cyclist who lost control on a curve and flew off her bike. While injuries such as these may occur at any big sporting event, most Olympic injuries tend to be a lot more commonplace - just ask the Foot and Ankle Department at the 2004 Olympic Games in Athens, Greece. According to a study conducted during the Athens Olympics, less than 16 percent of reported ankle…
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What Is That Painful Bump on the Back of My Heel?

Do you have a bump on the back of your foot that is accompanied by pain, redness and/or swelling? It could be Haglund’s deformity, a bony enlargement also known as “pump bump,” and one of the most common causes of heel pain. Although there isn’t one clear cause of Haglund’s deformity, there are many things that can contribute to its development such as: The shape of your foot (e.g. if you have high arches) Having a tendency to walk on the outside of your feet Wearing shoes with a rigid back (e.g. pumps or other dress shoes) Once the bony…
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4 Tips to Protect Your Feet This Summer

Whether you will be visiting a lake, beach or water park this summer or enjoying outdoor activities close to home, it is important to keep your feet healthy. Here are four foot care tips you can follow to prevent foot problems that can put a cramp in your summer: Apply sunscreen. If you’re planning on spending time outdoors, sunscreen is a must - and it’s important that you don’t forget your feet. Apply sunscreen on the tops and sides of your feet and even on the bottom if you’re going to be laying out. Practice daily foot care. Keep your toenails…
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Do I Have Shin Splints or Stress Fractures?

If you're starting a new sport, changing activity, or rapidly increasing the amount of exercise that you normally do, pressure can start to build up in the muscle compartments around the shin, resulting in shin pain. Shin splints and stress fractures are two of the most common sources of pain in this part of the body. Both are overuse injuries, but stress fractures are the more severe of the two injuries. So, how do you know which one you have and how you should treat it? Shin splints refer to microtears in the bone and muscle tissue along the shinbone…
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Foot Pain: Is It Your Shoes or Your Feet?

New shoes, old shoes, and poorly fitting shoes can all cause foot pain - whether it is a mild issue like an occasional blister, a more long-term annoyance like a corn or callus, or even chronic heel pain. But how can you be sure that the foot pain you’re experiencing is the result of your footwear instead of a structural issue with your feet? While your best bet is to see a podiatrist for a comprehensive foot exam and official diagnosis, we offer a few reasons why your feet might be the culprit and reasons why you should maybe point…
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5 Signs You Might Have Athlete’s Foot

Athlete’s foot is one of the most common fungal infections. It occurs when the tinea fungus, which thrives in warm and moist environments, grows on the top layer of skin on the feet. The contagious nature of the infection means that it can easily spread to others. It can also spread to other parts of your own body, including your hands, underarms and groin. To prevent unnecessary discomfort, it is important to take action as soon as symptoms arise. Here are five signs of athlete's foot to look out for: Dry skin that looks cracked or flaky. Red, itchy skin, especially…
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5 Foot and Ankle Stretches to Loosen Your Feet and Prevent Injuries

Stretching and exercising your feet is a good way to prevent foot and ankle injuries and ease discomfort. To start taking better care of your arches, heels and toes, incorporate these five simple stretches into your daily routine. 1. Get Rolling Sit on a chair with both feet planted on the floor, and place a golf or tennis ball under one foot. Roll the ball back and forth under your arch, letting the ball move from your toes to your heels, for about two minutes. Do this once for each foot to stretch the plantar fascia ligament. 2. Write the…
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Maintain Diabetic Foot Health: 5 Tips for Healthy Holiday Eating

What you eat affects many different aspects of your life. This is especially true for people with diabetes. For diabetics, a poor diet can lead to a number of health-related issues, including foot complications and problems affecting the heart, kidneys, and eyes. The best way to maintain a healthy body and prevent diabetic foot problems is to control your blood sugar by eating well. This can be difficult to do during the holidays, but it’s not impossible. Here are five tips to help you get through the holidays: 1. Avoid standing by the food table. If you find yourself at…
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Sore Feet: Are Orthotics the Answer?

Look inside almost any shoe you own, and you’ll most likely find an insert with a slope in the arch area. These pre-packaged inserts are designed to support the arches of the average person’s feet. However, not all feet are the same, and different people may require different levels of arch support (think about people with flat feet, for example). Because of this, for many people with foot pain, shoe inserts or custom orthotics are often the answer. If what you’re looking for is something to provide more comfort and support, a shoe insert may be all you need. Some…
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