 Newsletter
– Fall 2005
Prepare
Your Feet for That Fall Hike in the Woods
Does Someone In Your House Have Diabetes?
Does
Your Foot Say 'Ouch!' Every Morning?
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Prepare
Your Feet for That Fall Hike in the Woods
As the days become cooler Americans are heading for the mountains,
forests and fields for recreation. Hikers, hunters and "leaf
peepers" are lacing up their walking shoes and hiking boots
to take advantage of all that fall has to offer.
Those
who enjoy the outdoors aren't always aware of the beating their
feet can take with constant, vigorous hiking on uneven terrain.
Walking up and down steep hills and on slippery surfaces puts
stress on the muscles and tendons in feet and ankles. But, with
a little bit of preparation, you can avoid problems such as heel
pain, ankle sprains and Achilles tendon injuries.
Use
the Right Shoes
Cross-training athletic shoes don't offer the support needed for
hiking on uneven, steep and slippery terrain. An investment in
strong, well-insulated and moisture-proof hiking boots will lessen
the stress on muscles and tendons and reduce risk of injury. A
supportive shank decreases strain on the arch by allowing the
boot to distribute impact as the foot moves forward. If a boot
bends in the middle, don't buy it!
Easy
Does It!
Hiking is like skiing; beginners should take on less difficult
trails until they become better conditioned and more confident.
Lax physical conditioning is a primary cause of foot and ankle
injuries. In addition to stretching exercises, strengthening of
foot and leg muscles as well as exercises to improve your sense
of balance will improve your ability to deal with challenging
terrain. And don't attempt more than your body is ready for; ease
into your hiking routine before planning a long, strenuous trip.
Listen
to Your Body
If you start hurting, take a break! Pain is your body's warning
sign that something is wrong. Serious injury risk escalates significantly
if you continue hiking in pain. And if foot or ankle pain continues
even after you've rested, plan a visit to our office as soon as
possible. Ankle and Achilles tendon injuries, especially, need
to be properly evaluated and treated as early as possible. Left
untreated, they can lead to serious problems that will keep you
off the trails for a long time.
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Does
Someone In Your House Have Diabetes?
November is National Diabetes Month, and it's important to remember
that the entire family should be involved when someone in the
household has this disease. Here are some ways you can help to
keep your loved one healthy:
-
Plan meals carefully. Everyone can benefit from the healthful
eating guidelines that your diabetic family member needs to
follow!
-
Make fitness a part of your day. Taking a walk together is a
great way to help the entire family stay in shape, and to help
your diabetic family member control blood sugars.
-
Help your family member check his/her feet. It's not always
easy to see the bottoms of one's feet.
But it's very important to catch any cuts, blisters, scratches,
redness or swelling right at the start, before they become a
big problem. So, inspect feet daily, and call our office at
the first sign of trouble!
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Does
Your Foot Say 'Ouch!' Every Morning?
When you get out of bed in the morning, do you feel a sharp pain
on the bottom of your heel? Are your first steps accompanied by
the word "Ouch!"? If so, you’re probably among
the millions of American adults who suffer from a condition known
as "plantar fasciitis" or heel pain.
With
plantar fasciitis, the pain upon arising in the morning usually
eases off after a few minutes of walking around. It sometimes
returns later in the day after long periods of time on your feet,
or upon standing up after sitting for a long time. The pain is
due to inflammation of the plantar fascia, a band of tissue that
extends from your heel bone and across your arch to the ball of
your foot. Walking stretches the fascia, which eases the pain
for awhile.
How
Did You Get It?
While the root cause of plantar fasciitis can usually be traced
to faulty structure of the foot, such as overly high or flat arches
that put stress on the plantar fascia, wearing non-supportive
footwear on hard, flat surfaces can cause a flare-up. For example,
wearing supportive athletic shoes all summer and then switching
to flat-soled shoes for fall can cause stress on the plantar fascia
and a flare up of heel pain.
What
Can Be Done About It?
You can try some first-line strategies at home, including exercises
to stretch the calf muscles, applying an ice pack for 10 minutes
several times a day, using over-the-counter anti-inflammatory
medications and wearing supportive shoes. Because being overweight
puts more stress on the plantar fascia, losing a few extra pounds
could help, too.
If
these treatments don't provide relief after a few weeks, it's
best to come into our office for a complete evaluation. Heel pain
can have other causes, and we need to rule those out before proceeding
with more aggressive treatment of your pain.
This information was developed by the American College of
Foot and Ankle Surgeons.
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