Keeping Feet Fit! Are Your Feet Ready for Spring?

It's no secret that most of us don't find it necessary to pay attention to our feet, until they hurt. If you want to prepare your feet for the outdoor activities that the spring and summer months hold and avoid likely injuries to your feet, you must "Get to know your feet."

Common injuries that pop up around this time every year are:

Achilles Tendonitis (Running, Walking, Jogging)

Plantar Fasciitis (Commonly caused by running in improper footwear)

Another injury to protect against are infections of the foot. Lacerations, punctures, or insect bites from walking outside can open up doors to foot fungus problems, such as:

Athlete's Foot (Tinea Pedis)

Fungal Nails

Remember to protect your feet this spring by wearing proper foot wear and slowly easing yourself into your spring/summer workout routines.

Foot and Ankle Wellness Center - 780 488-4844 (Edmonton, AB, Canada)

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Arthritis Foot Care Tips

Home Feet Home
Regardless if you have arthritis or not, the best thing you can do for your feet is find shoes that fit and feel comfortable. Here are some tips for finding the perfect pair for your feet.

• Buy a pair shaped like your feet. To find out if your current shoes are causing problem, outline them on a piece of tracing paper. Then outline your bare feet on top of those tracings. If your feet are outside of the shoe tracing, you have problems. Look at buying shoes that are square or rounded at the toe. These shoes will give your feet more room to move.
• Get the support you need. Find shoes with good arch support and an additional layer of support on top of the shoe. These qualities are most common in athletic shoes.
• Rubber soles are key! The rubber material will provide more cushioning for your foot. When trying on, be sure to check the flexibility of the shoe near the ball of your foot. 
• Say no to heels! Heels increase the amount of stress on your feet and restrict your toes ability to move. 

Stretch Your Self, Before You Wreck Yourself

Well-exercised and fit feet, may not be as noticeable as biceps, but they are just as important when comes to keeping your body healthy and pain-free. Be sure to consult us before starting a routine foot exercise regime. 

• Achilles stretch. Lean against a wall, palms flat on the wall, one foot forward, one foot back. Leave the heel on the floor and lean forward, feeling the pull in your Achilles tendon and calf. Do three times, holding for 10 seconds each time.
• Big-toe stretch. Loop one thick rubber band around your big toes and pull the big toes away from each other and toward your other toes. Hold for five seconds. Repeat 10 times.
• Toe pull. Put a rubber band around the toes of each foot and spread your toes. Hold for five seconds. Repeat 10 times.

Foot and Ankle Wellness Center - 780 488-4844 (Edmonton, AB, Canada)
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Your Toe Nails Shouldn't Be Green...Even If It's St. Patrick's Day!

Happy St. Patrick's Day podiatrists, patients, and other online readers. Everyone who has forgotten to wear green today is making an effort to avoid getting pinched by our little leprechaun friends, but green toe nails just don't count!

Here are some tips to avoiding fungal nails:

Keeping the fungus under control will help prevent a fungal infection of the skin from reinfecting the nail. Before bed, thoroughly wash and dry your feet, and apply a non-prescription anti-fungal cream to the entire foot from the ankle down. Use the cream every night, then gradually apply it less often. Keep your feet dry. Dry feet are less likely to become infected. Apply powder to your dry feet after you take a shower or bath.

Other tips:

• Don't share nail clippers or nail files with others.
• Don't share shoes or socks with others.
• Try not to injure your nail, such as by cutting it too short (trauma to the nail may lead to infections).
• Wear dry cotton socks, and change them two or three times a day if necessary.
• Wear dry shoes that allow air to circulate around your feet (tight, enclosed, moist shoes contribute to fungal toenail infections).
• Wear shower sandals or shower shoes when you are at a public pool or shower.

Foot and Ankle Wellness Center - 780 488-4844 (Edmonton, AB, Canada)
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Keeping Your Feet Dry During Winter/Spring Sports

Everyone knows that having numb feet isn't much fun, so here are some steps to keeping your feet dry during the wet, cold conditions of outdoor winter/spring sports.

Supplies: 3 pairs of socks (two pairs over the calf), 2 plastic bags, and a roll of duct tape.

Step #1: Wear two pairs of socks. The second pair going on top, should be longer (to the calf or knee).

Step #2: Grab two plastic bags (grocery bags are perfect) and a roll of duct tape. Place each foot in a bag and secure the bags to your legs using the duct tape. IMPORTANT: Do not tape on your skin, tape it to the sock. Also, be sure not to tape the bags too tight. If you legs feel tingly, it's TOO TIGHT.

Step #3: Put your final pair of socks over the bags on each foot and make sure they are pulled up to your calf (or knee if longer).

Things to keep in mind: This will keep your socks dry, but only if combined with the proper winter/spring footwear. (eg. Snow boots, rubber boots, soccer shoes, etc)

Foot and Ankle Wellness Center - 780 488-4844
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Don't take life lying down!

Regardless of your physical condition, walking is beneficial.