Our poor feet. They withstand lots of abuse, quickly carrying us to last-minute outings, pounding the pavement on mind-clearing runs, and being squeezed into impractical (but fashionable) shoes. But we need to take care of them to avoid foot pain, injury, and other ailments. So do your tootsies a favor and follow these healthy tips.
Don't wear high heels for too long. We've all been there: out on the town in an amazing pair of pumps ... with achy feet and knees. A 2010 study found that over time, wearing heels higher than 2 inches can put you at risk for joint degeneration and knee osteoarthritis, and a new study finds that high heels are a leading cause of ingrown toenails, which can lead to infection and permanent nail damage. But we're not telling you to stop wearing heels--that's unrealistic. "I wouldn't recommend walking miles in heels, but a comfortable heel can be worn to work all day if it has the right features and/or orthotic," says Michele Summers, a California-based podiatrist and shoe designer. (You can pick up arch-support inserts at drug stores.) Try saving your sky-high heels for short-lived occasions like dinners, says John Brummer, a New York City-based podiatrist.
Don't wear flip-flops everywhere. They're easy, and as temperatures heat up, you're likely to slip them on often. Cool it, say experts. "Flip-flops give your foot basically no support, and the constant rubbing of the thong between the toes can cause a friction blister," says Summers. Not to mention they make stubbed toes, cuts, and sprained ankles more likely, according to the American Podiatric Medical Association (APMA). Limit flip-flops to settings like the beach or the pool. And when you do wear them, invest in a supportive leather pair, or a pair that carries the APMA seal of acceptance, the association advises. (If you have diabetes, you should never wear flip-flops, since the disease can dull your sense of pain, allowing minor wounds to become major problems--infected, for example--without your knowledge.)
Do exercise in shoes designed for your sport. It's "extremely important" to find gym shoes designed for your sport of choice because they'll accommodate the actions needed for the specific activity, says Brummer. If you're a runner, consider going a step further with a professional fitting, since your gait and range of motion affect the shoe you need, advises the American Academy of Podiatric Sports Medicine. For example, overpronators--runners whose feet rotate too far inward--are steered toward shoes that offer more support.
Don't wear the same shoes every day. It's tempting to always throw on your trusty flats. But alternating shoes can help keep your feet limber, says Summers. Plus it's good to air out shoes every other day to avoid bad smells. (Your significant other will thank you.)
Don't wear hand-me-downs. Reconsider those thrift-store sandals. "Each foot imprints a different wear pattern into the shoe," says Summers, so a used pair may not be the best fit.
Do discard worn-out shoes. Speaking of old shoes, it might be time to pitch yours. (Sniff.) If the sole is worn down more on one side than the other or is separating, let the pair go, says Summers. And replace athletic shoes that are beyond their shelf life; running shoes can last about 300 to 500 miles before causing problems, depending on the athlete, Brummer says.
Do change out of sweaty footwear. Fungal infections aren't just a consequence of barefoot showering at the gym. (By the way, don't do that.) You could get athlete's foot if you hang out in damp hosiery. Change your shoes and socks regularly, wash your feet daily, and dry your feet thoroughly to help prevent infection, advises the APMA.
Do have your feet measured. It's not your imagination: Your shoes may no longer fit. "Our shoe size can change from anything such as weight gain, hormonal activity, circulation disorders, or simple aging," says Brummer. "It is best to try on shoes at the end of the day when your feet are most swollen." You should have your feet measured at least once a year, especially if you're an older adult, adds Summers. (If you have diabetes, you should also see a podiatrist at least twice a year, Brummer says.)
Don't buy shoes that hurt. Sorry to break it to you, but you're probably not going to break in those painful shoes. "A shoe should feel comfortable when you try it on in the store," says Summers. "If it feels too tight in the store, it will be too tight at home and may even feel worse after being worn for a little while." That said, shoes can be stretched and modified for certain foot deformities such as bunions and hammertoes, says Brummer. Use good judgment--and walk away if you have any doubts. Your (happy) feet will thank you later.
Showing posts with label blisters and foot pain. Show all posts
Showing posts with label blisters and foot pain. Show all posts
Friday, June 29, 2012
Tuesday, September 13, 2011
HEALTH LINE: Wearing Heels Could Lead to Arthritis Later in Life
CINCINNATI—Beauty is pain: We’ve heard women say that—joking or not—for decades.
This mantra helps you get through those agonizing last few miles on the treadmill or jazzes you up when going to the salon for an eyebrow wax or tweeze.
But some of the pain associated with society’s image of beauty could truly be harmful for health, says one UC Health primary care physician, and it doesn’t have to be as extreme—or as expensive—as surgery or injections.
"There are all sorts of products on the market that are truly unnecessary, but we are told we need these things to fit into society,” says Shyamala Jagtap, MD, who sees patients in the UC Health Physicians Office in West Chester, citing teeth whitener as an example and a new deodorant that is supposed to stop underarm hair growth in women. "These are not harmful, but they are not vital to our health. In some cases, what makes us fit in could not only mean pain now, but also health problems down the road.”
Specifically, Jagtap relates this to a fashion staple in most women’s closets: High heels.
A recent poll by the Society of Chiropodists and Podiatrists found that 25 percent of women who wear high heels are more likely to get arthritis.
"When you stand, the forces of gravity supporting your body go along your spine, then split into two along your pelvic bones to your hipbones, downward into your thigh bones, then down your leg bones to your heel, and then along the outer margin of your feet. The forces then spread throughout the rest of the foot, to your toes and finally to your big toe,” Jagtap explains. "If you change that alignment, causing weight to be borne on your toes instead of your heels, throwing your whole weight bearing system off and changing the line of gravity, it can affect your joints negatively, eventually leading to arthritis in your knees, ankles and back.”
She adds that more immediate problems could arise before the aches and pains of arthritis begin.
"Feet, like one’s ears and nose, keep growing throughout a lifetime,” Jagtap says. "In most women’s shoes, high heels in particular, the front of the shoe comes to a point at the center, causing the bigger toe—our longest toe—to get pushed towards the middle of the shoe, causing bunions.”
Jagtap adds that cramming your feet into the small and narrow shoe box of high heels can lead to hammer toe, in which the end of the toe is bent downward. High heels can also lead to Achilles’ tendonitis and additional back problems.
In addition to purchasing shoes with a large enough shoe box to allow toes to align side-by-side, Jagtap suggests:
Buy shoes at the end of the day. Feet swell throughout the day, and to avoid shoes that pinch, its best to buy when your feet are at their largest.
Measure the right and left feet separately and buy shoes to fit the larger one, providing padding for the smaller one.
Leave a little room in the shoe box, enough to slip an extra finger.
Buyshoes with good arch and heel support.
If you do buy heels, make sure they are no higher than an inch to an inch and a half.
Walk around in new shoes to make sure they fit correctly; shoes should have a slight give when you lift the foot, and the back of the foot should not feel tight.
"If you really want to wear the most fashion-forward stilettos, you can carry something more comfortable and foot-friendly to change into,” says Jagtap. "The older you get, the more you should think about comfort shoes, and you should always think about getting shoes that fit well. It’s OK to be fashionable, but we must keep our health in mind and try to decide which is more important or determine a way to be both trendy and healthful.”
08/09/2011
This mantra helps you get through those agonizing last few miles on the treadmill or jazzes you up when going to the salon for an eyebrow wax or tweeze.
But some of the pain associated with society’s image of beauty could truly be harmful for health, says one UC Health primary care physician, and it doesn’t have to be as extreme—or as expensive—as surgery or injections.
"There are all sorts of products on the market that are truly unnecessary, but we are told we need these things to fit into society,” says Shyamala Jagtap, MD, who sees patients in the UC Health Physicians Office in West Chester, citing teeth whitener as an example and a new deodorant that is supposed to stop underarm hair growth in women. "These are not harmful, but they are not vital to our health. In some cases, what makes us fit in could not only mean pain now, but also health problems down the road.”
Specifically, Jagtap relates this to a fashion staple in most women’s closets: High heels.
A recent poll by the Society of Chiropodists and Podiatrists found that 25 percent of women who wear high heels are more likely to get arthritis.
"When you stand, the forces of gravity supporting your body go along your spine, then split into two along your pelvic bones to your hipbones, downward into your thigh bones, then down your leg bones to your heel, and then along the outer margin of your feet. The forces then spread throughout the rest of the foot, to your toes and finally to your big toe,” Jagtap explains. "If you change that alignment, causing weight to be borne on your toes instead of your heels, throwing your whole weight bearing system off and changing the line of gravity, it can affect your joints negatively, eventually leading to arthritis in your knees, ankles and back.”
She adds that more immediate problems could arise before the aches and pains of arthritis begin.
"Feet, like one’s ears and nose, keep growing throughout a lifetime,” Jagtap says. "In most women’s shoes, high heels in particular, the front of the shoe comes to a point at the center, causing the bigger toe—our longest toe—to get pushed towards the middle of the shoe, causing bunions.”
Jagtap adds that cramming your feet into the small and narrow shoe box of high heels can lead to hammer toe, in which the end of the toe is bent downward. High heels can also lead to Achilles’ tendonitis and additional back problems.
In addition to purchasing shoes with a large enough shoe box to allow toes to align side-by-side, Jagtap suggests:
Buy shoes at the end of the day. Feet swell throughout the day, and to avoid shoes that pinch, its best to buy when your feet are at their largest.
Measure the right and left feet separately and buy shoes to fit the larger one, providing padding for the smaller one.
Leave a little room in the shoe box, enough to slip an extra finger.
Buyshoes with good arch and heel support.
If you do buy heels, make sure they are no higher than an inch to an inch and a half.
Walk around in new shoes to make sure they fit correctly; shoes should have a slight give when you lift the foot, and the back of the foot should not feel tight.
"If you really want to wear the most fashion-forward stilettos, you can carry something more comfortable and foot-friendly to change into,” says Jagtap. "The older you get, the more you should think about comfort shoes, and you should always think about getting shoes that fit well. It’s OK to be fashionable, but we must keep our health in mind and try to decide which is more important or determine a way to be both trendy and healthful.”
08/09/2011
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