New shoes could be the Solution to your foot pain

As a runner, I am acutely aware of the impact that the wrong shoes or wrong fitting shoes could have on my performance. Although many people see a new pair of shoes as the solution to their foot woes, they can actually lead to various foot conditions if you do not do your research.

Common foot conditions caused by ill-fitting shoes

Blisters and Bunions- Check the width of the toebox on the shoe. Shoes that are too narrow can push your toes together contributing to a bunion forming over time. Blisters can occur much more rapidly. Shoes that are too narrow can rub on your toes or push your toes together so that they rub on each other.

Hammertoes and Blackened Nails- Shoes that are too short can “scrunch your toes up causing the joint to push up forming hammertoes. If your toenails are constantly striking the tip of your shoes, the trauma may damage your nails causing them to turn black. The repeated trauma can also create an opportunity for a fungus to infect your nails leading to loosened and discolored nails.

Pinched nerves and stress Fractures- If the flex point of the shoe does not match with the flex point of the foot, this can cause the shoe to pinch on the foot. This pinching can translate to the additional stress on the bones which could cause the bones to push together pinching a nerve or overtime cause the bones to fracture.

Heel pain or Plantar fasciitis- Shoes that do not offer much support to the arch or have a short heel could cause the fascia band to shorten over time causing it to become inflamed.

Tips for choosing the correct shoe gear

1)      Shop at the end of the day when your feet are the largest. The more time that you spend on your feet, the more blood that pools around them causing your feet to feel swollen.

2)      Have your feet measured each time that you purchase a pair of shoes. You should not only measure the length, but also the width. Your feet change over time, so it is wise to check their size each time you purchase new shoes.

3)      As an adult, you can add a size to whatever your feet measure. If your feet are different sizes, buy the shoes that fit your bigger foot. Remember if the shoes are too big, you can always fill in the space, but if they are too small, you cannot make more room in them

4)      If you have heel pain, it is best to purchase shoes that have at least a one inch heel. Having your heel lifted slightly allows the plantar fascia to remain slightly taunt.

Hopefully, if you use these tips on your next trip to the shoe store, you can prevent many of these common foot disorders.

Barefoot Running??

Noticing other runners' shoes is not what I am typcially focusing on in the middle of a race, but a few weeks ago while running a 5 K in Enon, Ohio, I saw someone wearing a pair of 5 toed barefoot running shoes. So is it true, is the multi-billion dollar shoe industry taking advantage of runners? After all, humans have evolved for running, as that used to be the only way they could ensure nutrition for the day, and were running barefoot for thousands of years prior to shoes.  The retailers tell runners that we would over-pronate if we did not have running shoes, but could it be that the shoes are causing us to over-pronate by not allowing us to use our muscles as they were intended?

Research published in Popular Mechanics suggests that running barefoot depends on your gait. If you are heel to toe runner or midfoot runner, shoes are probably best. However, if you land on your forefoot, running barefoot could be a viable option. The other major factor to consider is the surface area in which you are running. Our ancestors could run barefoot because they were not having to endure concrete or asphalt. Running barefoot is best for a natural, stress free pronation angle, but a bare foot repeatedly striking concrete can lead to stress impact injuries.

As long as I continue to run on the asphalt streets and concrete sidewalks, I guess I will remain a slave to the shoe gear companies. Although, the debate will continue as there is much research supporting both arguments. If you are unsure, contact a local podiatrist who will be able to analyze your gait  and other contributing factors to determine if there is any risk for you to run barefoot.

Tips to Avoid Stinky Running Shoes

 As you run, you perspire. No big surprise there. The areas of your body with the most sweat glands are going to become the most stinky. It is estimated that there are over a quarter of a million sweat glands in your feet. So when your body heats up it releases heat via sweat from sweat glands.
Warm wet areas are a haven for bacteria. The bacteria live, reproduce and feed off of the foot, shoes and socks. The bacteria produce chemicals that cause an odor. Thus stinky feet are actually caused by bacteria!

Tips to avoid stinky running shoes

• Wash your feet before and after you run.
• Change your socks prior to and after running because the bacteria need a warm, moist environment to grow.
• Choose running shoes that are lighter colors and have a lot of mesh compared to all leather.
• Have several pairs of shoes, devoted solely to running, so that you never have to wear the same pair two runs in a row. This allows the shoes to dry and eliminates some of the stinky bacteria.
• Apply an antiperspirant that contains an aluminum compound on the bottom of your feet, just as you would on your underarm.

These tips all tackle the root of odor, the sweat. If you are taking these precautions and your feet continue to stink, we recommend that you visit your podiatrist for alternative treatments.

There are products that can help dry the foot and decrease the sweat. These products must be recommended and monitored by a podiatric physician. There are different products for adults and children, and thus you should never use products you receive for your husband on your children. Other products that a doctor can provide you with is anti-fungal and/or anti-bacteria powders. It is common for people with sweaty feet to acquire athlete's foot and toenail fungus. Your stinky feet, if left unattended, could become sympotmatic by causing itchy, irritating rashes or thickened, discolored toenails. Call to schedule an appointment with the physicians at Community Foot Care, your wife will thank you for it.

Morton's Neuroma in Runners

Nerve entrapments in the foot occur frequently in runners. The nerve becomes entraped due to other structures in the foot or poor fitting shoes. The most common one is the Morton’s neuroma in the third interspace of the foot. Pain, tingling and numbness on the top of the foot are the most common symptoms. The numbness occurs on the top of the foot and extends into the toes, and there maybe a “twang” when rubbing a finger over the top of the foot, possibly with a shooting, electrical pain. Runners with high arched feet are the most susceptible.

We at Community Foot Care treat Morton’s neuroma in runners conservatively. First, we try to determeine if there are contributing factors such as tight running shoes, elastic braces or improper lacing of the shoes causing the impingement. Resting the foot and reducing the associated inflammation with ice or anti-inflammatories is the next step. We also recommend a Horseshoe Pad around the origin of the nerve entrapment thus decreasing the pressure applied by the running shoes. If anti-inflammatories prove ineffective for treating the neuroma, we can attempt a series of sclerosing injections that deaden the nerve causing the problems. The sclerosing injections are very effective are quick acting.

Thickened Toenails and Athlete's Foot in Runners

If you have been running or training for other sports, you have probably encountered dry, itchy and peeling skin on your feet. These are common symptoms of athlete’s foot. Athlete’s foot, or tinea pedis, is a fungal infection of the feet and is commonly found in runners. The fungus can also infect your toenails causing thickening and discoloration of the nail.

Fungus grows in moist, warm areas placing runners at risk of infection. It is characterized by peeling, redness and itching on the bottom of the foot and in between the toes. It rarely causes any pain, but it can be especially uncomfortable when left untreated. Foot fungus can typically be treated with over the counter anti fungal medications and anti-fungal powder with spray in the shoes. The goal is to reduce the warm, moist environment in which fungus thrives.

Runner’s nail is when the fungus infects the toenails causing thickened and yellowish toenails. The thickened nails can become ingrown causing considerable pain. Toenail fungus is much more difficult to treat and usually requires a visit to the podiatrist. The most effective treatment is a prescription medication that has recently became generic and very affordable with a prescription. Prevention by wearing wicking socks and having good fitting shoes and socks while running is the best treatment. Call our office, (937) 426-9500, if you are suffering from athlete’s foot or runner’s nail.