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Latest Article
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Beach-Bound Foot Facts - Helpful Hints To Get Your Feet Ready For Summer
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A winter of wearing tight-fitting shoes or boots can wreak havoc on your feet and make you think twice before putting on scanty sandals or going barefoot.
"Unlike the rest of the body, people seem to neglect their feet throughout most of the year and, therefore, can encounter a host of problems that become compounded once the summer arrives," says Dr. Giuseppe Militello, a dermatologist at NewYork-Presbyterian Hospital/Columbia University Medical Center.
Here is Dr. Militello's prescription for preparing your tired treads for summer fashion:
-- Treat corns and calluses. These hard, thickened areas of skin can be treated with warm soaks and sloughed off with a pumice stone. Corns can be removed by a podiatrist. Avoid over-the-counter treatments that contain acid, as they can burn skin or cause ulcers.
-- Don't forget cracked heels. These are not only unsightly but are prone to infection. Exfoliating products, such as an alpha-hydroxy acid, are recommended for treating cracked heels.
-- Watch out for ingrown toenails. First, soak your feet in warm water with a few pinches of ordinary table salt. Then gently push the skin away from the nail with a moist washcloth or towel. File the ingrown nails with a clean, new emery board, apply antibiotic ointment, and cover with a bandage. If the ingrown toenail persists, or if it is too painful to treat yourself, consult a physician.
-- Athlete's foot is easily treated. To avoid developing athlete's foot in the first place, do not go barefoot in public areas. Swimming pools, locker rooms, and saunas are havens for germs. Wear rubber sandals in wet places and dry your feet thoroughly - especially between the toes - after you shower. An over-the-counter anti-fungal cream is effective in treatment of athlete's foot, however, if it does not get better, consult your dermatologist.
-- If you suspect the possibility of toenail fungus it is reasonable to try a topical antifungal preparation for a few weeks. If there is no response, it is advisable to contact your dermatologist to confirm the diagnosis of a fungus infection or other possible nail disorders.
Dr. Militello offers these tips to maintain healthy-looking feet all year round:
-- Soak feet regularly in a warm salt-water solution and follow with pumice treatment of heels and calluses.
-- At night, apply moisturizing cream or lotion to clean feet. Mint and menthol-infused creams are excellent soothers for tired feet.
-- Before bedtime, give your feet a well-deserved massage by kneading the sole of each foot with your thumbs. Be sure to include the instep and toes.
-- Wear shoes that are well-cushioned, substantially soled, and comfortable.
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Don't Let Gravity Be Your Downfall - New Guidelines Help Seniors Stay Solidly On Their Feet And Free Of Injury
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To help America's seniors stay on their feet and free of injury, the American Academy of Orthopaedic Surgeons (AAOS) and the National Athletic Trainers' Association (NATA) have developed a set of simple guidelines designed to help older Americans avoid falls and lower the incidence of serious injury when falls occur. The two organizations will launch a public service announcement (PSA) campaign in March 2007 to spread the word to active seniors.
"More and more American seniors are remaining active as they age, which is a very positive and healthy trend; however, as we age our bones become more brittle and the risk of serious injury from falling down also increases," said James H. Beaty, MD, president of AAOS. "Seniors can help protect themselves against injuries by making some very simple changes around the house and by adopting an ongoing exercise regime.
"One in three adults over age 65 falls each year in the United States, adds Chuck Kimmel, ATC, president of NATA. "Falling injuries for senior citizens can be not only traumatic, but also life threatening and the healing process is slower. Incorporating balance, strength and flexibility routines into daily activities is essential to stave off the risk of falling."
NATA and AAOS offer active seniors the following guidelines to guard against injuries caused by falling:
Keep your muscles and bones strong, by following an exercise regimen:
-- Strength training with weight bearing and resistive exercise works for all age groups.
-- Practice exercises designed to help improve balance.
-- Exercise at least three days a week to improve strength, flexibility and balance.
-- Choose low-impact exercises to avoid stress on your joints.
-- Stretch daily to improve flexibility and mobility.
-- Be creative! Try Tai Chi, pilates and yoga for variety.
Make your home safer by making some simple improvements:
-- Good lighting, without extension cords, to eliminate dark areas.
-- Slip-resistant walking surfaces.
-- Grab-bars and a night light in the bathroom.
-- Handrails on both sides of stairs extending one foot beyond last step.
-- Remove throw rugs from doorways and hallways.
If you have fallen before, follow these recommendations:
-- Consider a full physical evaluation and balance screen, including vision and hearing tests.
-- Wear shoes with good support, such as lace-up oxford shoes with leather soles and rubber heels.
Featuring a woman balancing on a tightrope and the headline, "Don't let gravity be your downfall," AAOS and NATA will kick off the yearlong public service campaign in March. It will appear in major consumer magazines and daily newspapers nationwide; it will also appear on billboards at select airports throughout the country. The campaign also coincides with National Athletic Training Month in March which promotes the theme of "Quality Health Care and Wellness."
"It is important that aging Americans continue to exercise and stay in shape, as well as take other steps to prevent injuries from falls," adds Frank B. Kelly, MD, chair, AAOS Communications Cabinet. "NATA and AAOS hope the PSA campaign and guidelines will help educate seniors on how to guard against falls and strengthen their bodies if falls occur."
When injuries from falls occur, many Americans turn to certified athletic trainers and orthopaedic surgeons for help. "Athletic trainers are health care providers who specialize in the prevention, assessment, treatment and rehabilitation of injuries and illnesses that occur in active people of all ages," Kimmel said. "Orthopaedic surgeons are essential for diagnosing and treating bone, joint and muscle-related injuries and getting seniors back in action."
The campaign is the third in a series of annual print PSA efforts launched jointly by both groups, since they have proven to be an effective way to disseminate critical health care information. Previous campaigns focused on youth sport overuse injuries and baby boomer injury prevention ads. For more information about fall prevention, visit the AAOS Web site at orthoinfo.org or the NATA Web site at nata.org.
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Seek Relief For Persistent Toe Pain
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If your big toe is a big pain, a visit to the doctor may be in order.
The large joint at the base of the big toe plays a big role in every step you take. As the joint bends, it's the last point from which you propel yourself forward.
This movement means the joint is a prime location to give way to wear and tear, according to the September issue of Mayo Clinic Health Letter. In addition to pain, other signs and symptoms of a problem include:
-- A visible bump near the base of your big toe
-- Decreased movement or range of motion in the big toe
-- Difficulty finding shoes that fit properly in the toe area
Your doctor can determine the joint's condition with an X-ray. Arthritis is among the most common reasons for toe pain. When the condition is addressed early, conservative treatments such as different shoes or shoe inserts can help relieve pain. If there's more advanced joint degeneration in the toe, surgical treatments may be considered.
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Foot Pain Ruining Your Golf Swing?
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The barrier to a perfect golf swing could lie in your big toe. Or your heel. Or on the ball of your foot. Experts with the American College of Foot and Ankle Surgeons (ACFAS) say these are the three areas of your feet most likely to cause pain that can ruin your golf swing.
Behind these pain-prone spots can lie stiff joints, stretched-out tissues and even nerve damage. But pain relief is possible and frequently does not require surgery.
The three most common painful foot conditions that can ruin your golf swing are heel pain, arthritis and pinched nerves.
-- Arthritis can cause pain in the joint of your big toe that makes it difficult to follow-through on your golf swing.
-- Heel pain typically results from an inflammation of the band of tissue that extends from your heel to the ball of your foot. People with this condition compare the pain to someone jabbing a knife in their heel. Heel pain can make it uncomfortable for golfers to maintain a solid stance during crucial portions of their golf swing.
-- Neuromas, according to FootPhysicians.com, are nerves that become thickened, enlarged and painful because they've been compressed or irritated. A neuroma in the ball of your foot can cause significant pain as your body transfers its weight from one foot to the other in a golf swing.
Several other painful conditions can also make the perfect swing difficult. Ankle arthritis or ankle instability can affect the proper weight shift during the golf swing. Some athletes and former athletes develop chronic ankle instability from previous ankle sprains that failed to heal properly. Achilles tendonitis can also contribute to balance-threatening instability during your golf swing. Ill-fitting golf shoes may cause corns and calluses that make standing uncomfortable.
For the majority of golfers and other patients, treatments are simple and involve custom orthotic devices (shoe inserts), stretching exercises, changes to your shoes, medications, braces or steroid injections and physical therapy, depending on the condition and its severity. However, if these conservative measures fail to provide adequate relief, surgery may be required.
"Foot pain is not normal. With the treatment options available to your foot and ankle surgeon, a pain-free golf swing is clearly in view," says Daniel J. Hatch, DPM, FACFAS, president-elect of the ACFAS. "When your feet aren't in top condition, your golf swing won't be either."
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Prevent Cold Weather Injuries
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With cold weather on the horizon, podiatrists at Temple University's School of Podiatric Medicine (TUSPM) warn that people of all ages need to take precautions to protect their feet from cold-related injuries like frostbite, ankle sprains and fractures.
Fighting Frostbite
Prolonged exposure to harsh winter conditions can cause damage to the skin and underlying tissues, or frostbite. During the cold weather months, those who work outdoors and winter sports enthusiasts are particularly vulnerable. Serious cases of frostbite have been known to lead to amputation of a limb or even death. At the very least, the sufferer can experience severe numbness and pain as the area thaws.
"Warm towels and water should be used to warm the affected area at the first sign of numbness. The person should then see a doctor, who can determine if there's any tissue damage," said James B. McGuire, D.P.M., assistant professor and chair of podiatric medicine at TUSPM.
Poor circulation can also lead to frostbite.
The elderly, smokers, caffeine drinkers and people with illnesses characterized by poor circulation, such as diabetes, hypothyroidism and arteriosclerosis (hardening of the arteries), are all prone to this type of injury. Alcohol and the use of certain drugs or medications may also put a person at risk by hindering his or her ability to recognize the warning signs.
"Dressing properly is the best defense against the problems that severe weather causes," said McGuire. "But it is important to remember that proper foot gear is just as important as a warm coat, hat and gloves."
Because extreme cold and wet clothes put exposed areas such as the feet and toes in jeopardy, well-insulated shoes and boots are a must, McGuire stressed. And socks made from acrylic keep feet dry by slicking away perspiration from inside shoes and boots.
Cold Weather Injuries
Winter athletes should check their boots and shoes on a yearly basis to ensure proper fit. Too-tight or loose footwear can cause blisters and abrasions, impair control and lead to accidents.
"For skiers, high speeds and gravity pressure raise the probability of injuring the lower extremities. Ice skating and hockey pose added risk to the ankle region during quick turns and stops," said McGuire.
But serious wintertime injuries are not problems solely for athletes.
"Ankle sprains and ankle fractures are much more prevalent this time of year for everyone. Ice and snow create the impetus for injury by allowing the foot to twist on the leg in such a way that ligaments and bone are damaged," said Jason R. Miller, D.P.M., podiatric surgery instructor at TUSPM.
According to Miller, initial treatment for these injuries should include rest, ice, immobilization, compressive wraps and elevation (commonly known as RIICE). He advises that any ankle or foot injury with pain and swelling beyond 48 hours be checked out by a podiatric physician.
"A person sustaining an ankle injury should not ignore it. Fractures of the foot can occur with seemingly minor ankle sprains and may be missed by ER doctors who are only focusing on the ankle," said Miller.
After the injury is treated by a physician, a home exercise program will aid in recovery.
"It should be outlined by a physician to assure that the maneuvers are performed correctly and at the right time in the healing process," said Miller.
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Dance Your Way To A Better Body
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Regardless of gender, generation or income group, more and more people are going to the dance floor for a workout versus a gym and an exercise physiologist at New York City's Hospital for Special Surgery, a leading center for sports medicine, thinks she knows why.
"The best exercise program is one that is safe, balanced, promotes fitness and importantly, one people will do regularly because they enjoy it," according to Polly de Mille, exercise physiologist at the Women's Sports Medicine Center at Hospital for Special Surgery.
"The social aspects of dance help to make it very attractive for an increasing number of people versus, say, an elliptical training machine. Scientific studies are now also telling us that many things make dancing an excellent fitness regimen with attractive benefits," de Mille said.
Of course, balanced, targeted gym workouts can provide excellent fitness benefits as well but for some people, the "fun factor" is missing at the gym.
"Those working out in gyms are often plugged into their iPods or their reading material, following their own regimen. Those dancing, however, are often moving in unison, possibly facing one another or touching, and having a communal experience. Connection and cooperation with others is integral to the experience," she said.
Dance is also very good for balance and posture, according to Beth Shubin Stein, M.D., an assistant attending orthopaedic surgeon in the Women's Sports Medicine Center at Hospital for Special Surgery who is trained in sports medicine and shoulder surgery.
"Dance is also a great aerobic workout and in addition tones many different muscle groups," Dr. Shubin Stein said.
Popular TV programs like ABC-TV's "Dancing with the Stars," which returns for its third season September 12, underscore the romance and passion sometimes involved in dance. De Mille cautions, however, that people need to know their limits and pace themselves before considering some of the acrobatic moves seen on TV.
While dance may not be for everyone (de Mille personally finds regular runs in Central Park to be very calming) and a few precautions need to be kept in mind, she says studies clearly show the health benefits of dance compared to gym workouts are impressive. Specifically:
Dance movements are multi-directional versus the straight forward motion on treadmills, ellipticals, Stairmasters etc. Joint mobility may benefit from the varied movements. One study demonstrated improved range of hip motion and flexibility of the spine on young adults who followed a three-month program of dance training.
Dance movements are weight-bearing and varied compared to a stationary bike. That is important for maintaining or improving bone density. Studies of recreational ballet dancers between the ages of 8-14 show higher bone mineral content in their hips and spine than in girls who did not dance.
Dance requires agility and balance as well as various speeds of movement, skills that are generally not a focus of typical gym workouts. Studies of older populations who engage in dance-based exercise programs demonstrate improvement in balance and agility. This may be important in reducing risks of falls in this population.
Dance is mentally stimulating, requiring focus on coordination and learning movement patterns. Most people will read, listen to music, or watch TV to alleviate the boredom associated with most indoor exercise equipment. Dance requires being mentally engaged with physical movement, a constant mind-body connection.
Emotional responses are common in dance and would rarely occur in a gym workout. The music, movement patterns and mental engagement involved in dance often evoke emotions. One study showed that breast cancer survivors who participated in a 12-week dance and movement program not only improved their shoulder range of motion but showed improvements in measures of body image and quality of life.
Dance also can be a substitute for a cardiovascular gym workout. Depending on the type of dance, dance can be an excellent cardiovascular workout when done regularly. It would result in the same health benefits associated with any form of activity that involves sustained effort in the target heart rate zone such as improved cardiovascular function, lipid metabolism, endurance and body composition.
De Mille advises people considering dance as fitness therapy to keep three key points in mind:
Treat any pain first -- People should see their doctor and perhaps a physical therapist to have their pain issues diagnosed and treated properly. Pain is a warning signal that something can be wrong.
Wear good shoes -- Dance shoes often don't have the kind of cushioning and support that other exercise shoes offer. Style should not completely replace sensibility. Dancers should be careful about the footwear they select.
Don't get swept away - People can challenge themselves more than they should. As with any activity, pacing yourself, listening to your body and knowing your limits is important.
"From a mind-body perspective, anything you do successfully on the physical end will positively affect your mental and emotional states. Dancers have excellent posture and just standing a little straighter can have a surprising transfer of power to your next board meeting or challenging conversation," commented Jenny Susser, Ph.D., a sports psychologist at the Women's Sports Medicine Center at HSS.
The first of its kind in the United States, the Women's Sports Medicine Center at HSS is a nationally recognized health resource for active women of all ages and abilities, from eager novices to professional athletes.
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Don't Sweat It: Tips For Surviving Summer From The International Hyperhidrosis Society
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June 21st marks the summer solstice and the first official day of summer. For many, summer is a favorite season - full of barbeques, pool parties, and picnics in the sun. But for the three percent of the population that suffers from excessive sweating, or hyperhidrosis, summer is a dreaded "sweat season," reports the International Hyperhidrosis Society.
While hyperhidrosis sufferers sweat excessively regardless of the temperature outside or how they are feeling inside, summer's high temperatures and humidity greatly aggravate the embarrassing and uncomfortable medical condition, causing sweaty feet to slip right out of flip-flops, sweaty faces to wash off sunscreen and fog sunglasses, sweaty armpits to "pit out" t- shirts, and sweaty hands to drop the barbeque spatula.
To help both excessive sweaters and normal sweaters to stay comfortable, healthy, and confident this summer, the International Hyperhidrosis Society (visit the Society online at http://www.SweatHelp.org) and their world experts in sweat have compiled the following list of summer survival tips.
-- Talk to a dermatologist about the effective treatments for excessive sweating including: over-the-counter or prescription antiperspirants, iontophoresis, and Botox. Visit http://www.SweatHelp.org to use the International Hyperhidrosis Society's Physician Finder to locate an experienced healthcare provider.
-- Drink early, drink often, and drink again - thirst is simply a sign your fluid levels are already low. Sweat plays a critical role in keeping your body cool in hot temperatures. The key to keeping this internal air conditioning system working properly is drinking enough fluids. If your urine is relatively clear you know you are drinking enough.
-- Wear loose, lightweight natural fabrics, and light-colored clothing. Loose clothing enables perspiration to evaporate and natural, breathable fabrics "wick" moisture away from your skin. Some of today's hi-tech textiles even include copper and silver to fight odor-causing bacteria and keep you cooler. Brands offering such new options include: Adidas, Nike, Columbia, Timberland and Dockers.
-- Protect your skin - sweating is yet another consequence of sun-damaged or burned skin, because it is not as effective at dissipating body heat. Stay out of direct sunlight whenever possible, wearing sunscreen, and consider wearing a wide-brimmed or long billed hat such as the ones found at http://www.Coolibar.com. For extreme sweaters, waterproof sunscreen gel or "sweat proof" and "sports" formulations are the best bets.
-- Choose lightweight, breathable or ventilated shoes - when it's hot outside, temperature in shoes can reach 120 degrees F. The IHHS recommends the shoes available at http://www.GlaGlaShoes.com, wearing open sandals or using sweat absorbing inserts such as Summer Soles (http://www.SummerSoles.com). Absorbent foot powders and antiperspirants can also be used on feet to minimize sweating and moisture buildup. Ask your dermatologist or podiatrist for a recommendation.
-- Change your antiperspirant routine and bust "pit stains." Choose a soft-solid formula and apply antiperspirant to underarms once in the morning and again prior to bedtime. Application twice daily-and especially before bedtime-has been shown to be more effective. Gently massaging the antiperspirant into the skin may be useful. Consider using a stronger over-the-counter antiperspirant such as Secret Clinical Strength. To avoid irritation, only apply antiperspirant to completely dry skin. If you suffer from an annoyingly sweaty face, consider applying an antiperspirant along your hairline. Follow the application tips mentioned above but test the product on a tiny area of skin first to make sure that it won't cause irritation.
Sunshine and sizzling temperatures are just around the corner, but thanks to these tips from experts at the International Hyperhidrosis Society, this summer will be no sweat.
About the International Hyperhidrosis Society
The International Hyperhidrosis Society is a non-profit organization that strives to improve quality of life for those affected by excessive sweating. The Society promotes research and conducts education on the physiological effects of hyperhidrosis, raises awareness about its emotional and economic impact and advocates for patient access to effective treatments. The International Hyperhidrosis Society is composed of members from all over the world, making it a true international network for people who treat or suffer from hyperhidrosis.
The International Hyperhidrosis Society's Web site, http://www.SweatHelp.org, includes a Physician Finder to help anyone with excessive sweating to find medical help, information on additional treatment options, and a comprehensive collection of insurance and reimbursement tools, including downloadable forms, which can help sufferers work with their physicians and health insurance plans to get the correct coverage for necessary treatments. There are practical tips to make the most out of appointments with physicians and information on clinical trials and a free newsletter that will keep everyone current on hyperhidrosis news and medical breakthroughs. A self assessment tool is also available to help people determine how much sweat is too much. And because hyperhidrosis usually starts in the teen years, the International Hyperhidrosis Society has created an online teen forum and workbook to help teenagers learn how to cope with the condition and find effective solutions.
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Self Care Can Improve Plantar Fasciitis
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For some people, the first step in the morning sends pain shooting, as if they were stepping on a sharp rock.
According to the March issue of Mayo Clinic Health Letter, the most likely cause of heel pain is plantar fasciitis (PLAN-tur fas-e-I-tis). This inflammation of the plantar fascia, the fibrous tissue that runs along the bottom of the foot, may limit one's regular range of motion.
The pain is usually worst in the morning and can be excruciating. Typically, as the foot limbers up, the pain lessens. Plantar fasciitis can affect people of all ages. Contributing factors can include wearing high heels or shoes with poor arch support; lifting heavy objects or making sudden increases in weight-bearing activities. Excess body weight also can be a factor.
Giving the plantar fascia a chance to heal will take patience and persistence. With self-care treatments, the condition usually clears up within 24 months. Consider these self-care tips to help reduce pain:
Daily stretches: Stretching increases the flexibility of the plantar fascia, Achilles tendon and calf muscles. Stretches before getting out of bed can reduce pain.
Cooling the heel: Soaking only the heel in cold water may help. Applying a cloth-covered ice or gel pack for 15 minutes, especially after an activity, may reduce pain. A bag of unpopped popcorn, cooled in the freezer and used as an ice pack, also can be effective.
Wearing appropriate shoes: Low- to medium-heel shoes (no more than 1- to 2-inch heels) with good support and shock absorption are best. A variety of shoe inserts such as heel cups, specialized over-the-counter insoles and arch supports can be beneficial, too.
Pain relievers: Nonprescription pain relievers such as ibuprofen (Advil, Motrin IB, others) and naproxen (Aleve, others) can ease pain and inflammation.
When self-care options aren't enough, a physician can recommend other options such as orthotics, night splints, physical therapy, cortisone injections and other treatments.
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Athletes and Plantar Fasciitis (Heel Pain)
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Los Angeles Lakers star Kobe Bryant has been suffering from a sore foot and was recently diagnosed with plantar fasciitis, commonly known as heel pain. The California Podiatric Medical Association (CPMA) offers the following primer on plantar fasciitis.
What is plantar fasciitis?
Plantar fasciitis (heel pain) is generally the result of faulty biomechanics (walking abnormalities) that place too much stress on the heel bone and the soft tissues that attach to it. Literally it is an inflammation of the band of fibrous connective tissue (fascia) running along the bottom (plantar surface) of the foot, from the heel to the ball of the foot. The disorder is characterized by a sharp, knife-like pain in the heel when one first stands. This pain is often at its worst when rising out of bed in the morning.
How does someone develop plantar fasciitis?
The condition occurs when the plantar fascia is strained over time beyond its normal extension, causing the soft tissue fibers of the fascia to tear or stretch at points along its length. This leads to inflammation, pain, and possibly the growth of a bone spur where it attaches to the heel bone. The stress may also result from injury, a bruise from walking, running on hard surfaces, wearing poorly constructed shoes, or being overweight. In addition, the inflammation may be aggravated by shoes that lack appropriate support, especially in the arch area, and by the chronic irritation that sometimes accompanies an athletic lifestyle.
Who is at risk for plantar fasciitis?
It is estimated that more than two million people receive treatment for plantar fasciitis in the United States each year. "Heel pain is one of the most common conditions that a doctor of podiatric medicine sees in patients with active lifestyles," says Franklin Kase, DPM, immediate past president of CPMA and a podiatric surgeon in private practice in Burbank, Calif. "Both amateur and professional athletes are at a higher risk, and it is especially common among athletes who run and jump a lot. More young people are getting involved in sports at an early age and are therefore developing heel pain sooner than many other people who are not as active."
How does plantar fasciitis affect someone's lifestyle and activity level?
"Any foot pain is not normal," says Dr. Kase. "Plantar fasciitis can certainly stop people from participating in their normal exercise routine. With the increased emphasis on walking for exercise to maintain a healthy lifestyle, and combat obesity and diabetes, people should not let heel pain linger too long as it will contribute to a diminishing level of fitness." If someone has heel pain they should first try changing shoes, reducing activity, taking anti-inflammatory medications, and trying over-the-counter arch supports. If the pain does not improve after a month, they should consult a doctor of podiatric medicine.
How is plantar fasciitis treated?
Treatment for plantar fasciitis may include taping the foot to reduce the stress on the plantar fascia, stretching exercises, ice massage, custom orthotics or over-the-counter shoe inserts, heel lifts, night splints, physical therapy, anti-inflammatory medications and immobilization with a walking boot or full leg cast. If plantar fasciitis does not respond to these conventional treatments, the patient should be checked for a stress fracture, which can be diagnosed with a more sophisticated type of imaging study such as a bone scan or MRI. If the condition still remains after six months of treatment, additional measures should be considered such as extra-corporeal shock wave therapy, the use of a high frequency shock wave to stimulate healing. If heel pain continues for a prolonged period of time and is unresponsive to the above treatments, surgery may be needed.
What is the prognosis for someone with plantar fasciitis?
The vast majority of people with plantar fasciitis will get better and be able to resume normal activities. "With proper treatment, plantar fasciitis can be remedied without surgery in approximately 95 percent of cases," says Dr. Kase.
For More Information
For more information on heel pain, plantar fasciitis and general foot care, contact the CPMA at 1-800-FOOT-CARE, or visit http://www.podiatrists.org.
The California Podiatric Medical Association includes nearly 1,000 doctors of podiatric medicine throughout the state. Founded in 1912 as a professional medical association, CPMA exists "to promote, advance and protect the profession of podiatric medicine, to preserve the rights of the patients it serves and to seek continuous improvement in the quality of patient treatment and care."
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Walking to improve your health
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What is Canada's most popular physical activity? No, it isn't hockey or soccer-it's walking. For most of us, walking is the single most beneficial, all-purpose physical activity. Walking is a gentle activity that treats the body with great respect by placing just the right amount of stress on the joints. People of all ages and virtually all levels of physical ability can walk comfortably with little risk of injury.Walking is an inexpensive activity that can be done year-round (both indoors and outside).
Walking is enjoyable, relaxing, and good for you, too! Regular brisk walking for 30 minutes on four to seven days a week will reduce the risk of cardiovascular disease, diabetes, obesity, osteoporosis, and some cancers. (For more information about the health benefits of physical activity, see Health Canada's physical activity guides). Habitual walkers also benefit from increased energy levels, more stamina, better sleep, and lower stress levels. No wonder 69% of Canadians reported walking for exercise, which makes it our most popular physical activity (Canadian Fitness and Lifestyle Research Institute). So, what are you waiting for? Let's get started!
GETTING STARTED
Focus on the enjoyment of being more physically active. Although walking doesn't require lessons or specialized equipment, the following suggestions can help ensure a positive walking experience.
-- TO START, PICK A SIMPLE DESTINATION. Begin with a walk around your neighbourhood or another familiar place. Sidewalks and pathways should be level and free of cracks to minimize your risk of falling. Choose a route that is pleasant, perhaps one with grass, flowers, and trees. Ensure that your route is appropriately lit if you choose to walk at night.
-- DRESS FOR THE WEATHER. Choose clothing that is right for the season. Wear layers of comfortable clothing that won't restrict your movement. Protect your eyes and skin during all seasons. Don't forget to put on that sunscreen, and on sunny days, wear your hat and sunglasses.
-- PAMPER THOSE FEET. What's most important is that your shoes feel comfortable. Inexpensive running shoes are great for walking if they fit well. Here are some things to look for in a good shoe:
- Ensure you have about a thumb's width of space between the tip of your longest toe and the end of the shoe when you stand up.
- Look for shoes that fit the widest part of your foot. The shoe's heel should fit firmly on your foot to minimize the movement up and down.
- Shoes with flexibility under the balls of your feet (that is, not too stiff will also be more comfortable. Leather, nylon or synthetic fabric are all suitable for your shoe's outer material.
-- WARM-UP AND COOL-DOWN. Perform gentle stretching exercises for the muscles in your lower legs and mobility exercises for your ankles with each walking workout. (This is especially important for people who have not been regularly physically active.) Listen to your body-stretch only until you begin to feel the muscle pull (not to the point of discomfort) and hold for 10-20 seconds.
-- START SLOWLY AND BUILD UP. Health Canada recommends that we accumulate 30 to 60 minutes of physical activity on most days of the week. The good news is that you can accumulate your activity in 10-minute sessions. For example, you could walk with your children to school (10 minutes). At noon, you could choose to walk to your favourite restaurant for lunch (another 10 minutes). Later in the day, you might be able to squeeze in a 20-minute walk with the dog while dinner is heating in the oven.
Gradually extend the length of your walks before you decide to walk more quickly, to make it easier on your body as you increase your activity level. Experts suggest increasing the length of your walk by 10-20% to reach the recommended 30 to 60 minutes of daily physical activity. For example, if you have been successfully completing a 20-minute walk for a few weeks, try adding two to four more minutes (making it a 22 to 24-minute walk) for the next few weeks. Once you are more active, you will reap more health benefits from walking faster and adding more steps to your day.
-- SCHEDULE TIME TO WALK. Choose walking times that suit your schedule and routine. Schedule your workouts into your daytimer as if they were important appointments. If you think of your workout as an appointment with yourself, you are more likely to keep it. Place a high priority on your health and well-being. Remind yourself about the health benefits you gain by walking regularly.
-- WALK SAFELY. Consult your physician before starting a walking program if you have not been regularly active. Remember to drink at least 150 mL of water (a little more than half a cup) every 15 to 20 minutes of walking. Choose safe, well-lit routes and consider walking with others. Do shrubs block the sidewalk or pathway? Were the streets easy to cross? How busy is the traffic on your walk? Be aware of your surroundings-you might want to leave your headphones at home.
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