For all of us businesswomen suffering through the pain of high heels- there’s a must read article in PINK Magazine’s Lifestyle section on how one woman deals with the pain of her ‘killer stilettos’.  Lisa Earle McLeod is a self-named 5-foot-4 slightly frumpy mother that sacrifices pain for beauty with her 3-inch purple python power pumps.

Unfortunately for us, looking good comes at the price of pain.

“Vanity, vanity. We may have come a long way, baby, but for many of us fashionistas, high heels are the new corsets. What our grandmothers’ generation did to their innards, we’re doing to our feet – pushing and squeezing them into a shape nature never intended so we can look more feminine and sexy….read Lisa’s entire article on PINK Magazine’s website

Too good not to share! Lisa’s 5 Tips for Avoiding The Stiletto Syndrome

1. DON’T OVERINDULGE. If you insist on going over 3 inches, don’t wear them for more than a few hours at a time or more than a few days in a row.

2. CREATE A SUPPORTIVE ENVIRONMENT. Podiatrist Jaquelina Sutera recommends a stable heel that holds your own heel firmly in place and, if possible, an ankle strap.

3. SOFTEN THE SLAM. Padded shoe inserts like Dr. Scholl’s Sole Expressions reduce the pressure on the ball of your foot and your heel, thereby reducing strain.

4. PREVENT HANGOVERS. After a day in heels, you should stretch out your Achilles tendon. Five quick minutes of stretching will keep it from tightening over time.

5. SEEK PROFESSIONAL HELP. Most women don’t see a podiatrist until they’re already in pain. If you’re a frequent heel user, have a professional monitor your condition.

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Many athletic injuries including foot, ankle, knee and low back often stem from improper treatment of your feet. Who knew? With 90% of us wearing improperly fitted shoes, its no wonder we experience so much pain. I’ve outlined three very common athletic injuries, their causes, symptoms and of course, solutions. The more educated you become on proper foot care, the more injuries you may be able to prevent.  What nagging injuries have you experienced? Make sure to leave your thoughts in the comment box!

Achilles Tendonitis
Causes: Constant hill running, shoes with soft heel counters, shifting from dress shoes to running shoes.
Symptoms: Pain and tightness felt in the lower calf muscles, which may be more prevalent in the morning.
Solutions: Ice massage, calf stretches, proper rest, and a softer running surface. Also try to update your shoes often.

Plantar Fasciitis
Causes: Common causes include standing for long periods of time, over-pronation (flat feet), high arches, improperly fitting footwear
Symptoms: Pain felt along the bottom of the foot from the heel to the arch. Pain is often worse in the morning and at the end of the day.
Solutions: Arch supports, night splints and a program of stretching combined with early diagnosis to provide relief.

Shin Splints
Causes: Calf and achilles tightness due to the lack proper stretching before and after exercise. Unsupportive or worn out shoes may also cause shin splints.
Symptoms: Sharp pain felt around the shin bone. It is very common in people who exercise too much, too soon, and too fast. Untreated shin splints can become painful stress fractures.
Solutions: Ice massage, supportive shoes and a softer running surface can help shin splints. To prevent them, thoroughly stretch before exercising. Never run or exercise cold muscles.

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Corns, calluses, bunions and hammertoes, as unpleasant as they are, are among the most common foot problems many of us face. What else tops the list of common foot problems?

Take a look at this slideshow from WebMD explaining the most common foot problems seen today, along with some helpful solutions. While I’ll spare you pictures of these top foot problems, WebMD shows some up close photos of each of the 10 foot problems. Nothing overly graphic, but just be prepared to see the pictures.  Still have questions or aren’t sure why you foot is in pain? Contact us anytime.

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Why do your feet throb at the end of the day? Why do those cute stilettos give you blisters after wearing them for just a few minutes?  I found this article on the 6 Ways Your Shoes are Hurting Your Feet and wanted to pass it on to help you understand just why those painful shoes are so…. painful. After reading this, it may be time to clean out your closet!

6 Reasons Your Shoes Are Painful

1. They’re Restrictive - By wearing shoes for fashion’s sake, your feet are prevented from moving freely.

2. They’re Too Tight - A seemingly obvious reason…but did you know 90% of Americans wear improperly fitted shoes?

3. They’re Too Stiff – Leather shoes often have a layer of synthetic material to make them more durable, making the shoes too stiff for our feet.

4. Some Shoes are Too High – How high is too high? Rule of thumb… if they hurt, don’t wear them!

5. On the Other Hand…Some Shoes are Too Flat - Those ballet flats may seem more comfortable than high heels, but the flimsier versions of these slip-ons don’t give your feet the protection they need. Typically, we’re on sidewalks and concrete, and we haven’t really evolved to be [walking] on this hard, flat environment. The flat shoe itself isn’t unhealthy for the foot, he adds, but many styles don’t provide enough cushioning for your weary soles.

6.  Some Shoes are Too Pointy – You might look sexy, but pointy shoes aren’t at all good for your feet, and are one of the leading causes of bunions!

Now that you’ve learned the secrets to avoiding painful shoes, take a look through your closet and put your shoes to the test.  You can read the entire article ‘6 Ways Your Shoes are Painful’ for a tip on shopping for healthy shoes.

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Treating plantar fasciitis may seem like an endless battle, but these tips from Ken Zelin (Board Certified Pedorthist and Owner of Foot Solutions Ballantyne, NC) will help you beat the pain for good!

As you may know, plantar fasciitis occurs when the plantar fascia get stretched to the point where they develop micro tears which get inflamed. The two main causes are a falling arch and excessive pronation. Any plan for treating plantar fasciitis must address these 2 issues 24 hours a day. The longer you allow the fascia to heal, the stronger they get. Each time you tear them you start the healing process all over again.

An aggressive plan for treating plantar fasciitis will include all of the following:

• Night Splints. When you sleep at night your feet relax and the plantar fascia heal in a relaxed position. When you wake up and take that 1st step you stretch the plantar fascia and they tear causing great pain. Wearing a night splint allows the fascia to heal in a stretched position so the first step is not painful.

• House Shoes. Anyone with PF knows that first step in the morning is the worst. That first step tears the fascia and sets you up for a painful day. You need to support your arches and protect your plantar fascia with a good house shoe. Hardwood floors, tile bathrooms, marble kitchens are murder on your feet. Orthofeet and Moszkito are two brands of flip-flops and slippers that actually have an arch, much more so than any similar brands. Orthofeet is actually an orthotic built into a flip-flop, it is medially posted and has an incredible arch.

• Orthotics. To protect your feet during the day, any plan for treating plantar fasciitis should include some type of orthotic. A good orthotic will both control your arch and accommodate your level of pronation. There are many over-the-counter inserts available that range in price from $10 to $300. A good pedorthist will analyze your feet and gate and match an orthotic to your feet. The best thing you can do for your feet is to have a custom orthotic made. These can be expensive, but they are well worth it when it comes to comfort.

• Shoes/Sneakers. Does anyone really know what a “good pair of shoes” is? Doctors say this all the time. Go get a good pair of shoes. When treating plantar fasciitis, a good pair of shoes has the following characteristics; strong heel and medial counters to control the ankle and help stop pronation, a strong shank to supply midfoot stability, and for sneakers, some degree of dual density EVA outsoles with medial flares to support the arch and the ankle.

• Socks. Yes, even socks can make a difference. A good supportive sock with a tight wrap around the arch can provide additional comfort by helping to hold the arch in place.

Treating plantar fasciitis is not a part time job.
The more aggressively and consistently you take care of it, the higher the likelihood for success!

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Kelly Osbourne was overwhelmed with pain and emotion last night after her performance on Dancing With The Stars…  and for good reason.  Over the weekend, Kelly posted on Twitter about her excruciating pain, and may face foot surgery:

“I have flat feet and dancing has given me really bad bunions. I have danced and practiced so much the passed 14 weeks that they were so swollen I have been unable to walk properly in a week but in the last 2 days its been so bad”

Kelly posted this picture yesterday (OUCH!) of her getting a cortisone injection in her foot, and the dedicated dancer is postponing any type of foot surgery until after the show ends.  Unfortunately, the results of the cortisone shot are only temporary.  James Richter, Certified Pedorthist and Owner of two Foot Solutions stores in Southern California, elaborates on Kelly’s foot pain:

“Cortisone shots are intended to reduce and relieve the inflammation in the joint with the pain. The results are temporary and the longevity of the relief varies with each individual – but it is commonly 1-3 months.  Some get no relief, others may get up to 6 or more months.  Regardless, the injection just relieves the symptoms and doesn’t address the cause.”

There’s still hope! With Kelly’s flat feet and bunions, an arch support would better prevent some of the improper biomechanical forces acting on the joint and improve pressure distribution across the foot. Whether she has an injury that requires surgery or not, arch supports should help. Also, to the extent possible, eliminating the high heels that increase pressure on the injured joint is also recommended.  (That’s a hint to all the ladies in love with their stilettos- trust me… they aren’t worth the pain and suffering!)

You may not be a star dancer on the hit TV  show, but if you’re feeling similar pain in your feet, follow these tips to get you back on your feet…pain free!

• RICE (rest, ice, compression, elevation) can be done with no downside and probable relief.
• Assuring correct shoe fit in the forefoot should be done.
• Lastly, a stiff forefoot shoe or an insert or modification in the shoe to reduce forefoot flex may be helpful.

Best of luck Kelly with your foot pain- we’re rooting for you!

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You’ve finally gotten into a groove with your exercise program, and you are feeling great! But you wake up one morning and feel an unusual pain in your lower calf muscle just above your achilles…. what is your achilles, anyway?  The achilles tendon located in the back of the leg that inserts into the heel.  Achilles heel pain, or Achilles Tendonitis symptoms may include a burning or extremely piercing pain in  your achilles when you first wake up, and it may subside as you become more active during the day.

So, what causes Achilles Tendonitis?
Constant hill running, or over-pronation are common causes. Over-pronation occurs in the walking process, when the arch collapses upon weight bearing.  Stress is added on the achilles tendon with each step.

• Other factors may lead to achilles tendonitis:
• Improper shoe selection
• Inadequate stretching prior to engaging in athletics
• A short achilles tendon
• Direct trauma (injury) to the tendon
• Heel bone deformity

How do I treat Achilles Tendonitis?

Athletes should use an orthotic device, heel cup, or heel cradle for extra support. A heel cup or heel cradle elevates the heel to reduce stress and pressure on the achilles tendon. The device should be made with light-weight, shock absorbing materials. An orthotic device can be used to control over-pronation, support the longitudinal arch, and reduce stress on the achilles tendon.

At the first sign of achilles heel pain,  follow these simple tips to help alleviate the pain:

1. Stretch, stretch, stretch! Athletes (particularly runners) should incorporate a thorough stretching program to properly warm-up the muscles.

2. Decrease the distance of your walk or run, apply ice after the activity and avoid any up hill climbs.

3. Update your athletic shoes often and check your current shoes for trouble signs.

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Now that football season is in full swing, players on the professional, college and high school level are at risk for a number of foot injuries that can not only end their season, but leave them with lasting injuries. One of those injuries is plantar fasciitis, which recently forced New York Giants Star Quarterback Eli Manning out of the October 4 NFL game against the Kansas City Chiefs.

Plantar fasciitis is an inflammation caused by excessive stretching of the plantar fascia, the broad band of connective tissue which runs along the bottom of the foot, attaching at the bottom of the heel bone and extending to the forefoot. When an injury occurs, Plantar Fasciitis often leads to heel pain, heel spurs, and/or arch pain. If you’re feeling pain in your heal, especially first thing in the morning, contact your foot professional- immediate treatment for plantar fasciitis is critical.

Improper shoe selection and foot mechanics may be risk factors for injuries like plantar fasciitis. In addition to improperly fitting footwear, doctors have found that over-pronation, or flat feet, is the leading cause of plantar fasciitis. This can happen when a person’s arch collapses upon weight bearing, causing the plantar fascia to be stretched away from the heel bone. Other causes include a foot with an unusually high arch, or a sudden increase in physical activity (which I for some reason don’t think is the case for Eli). According to Podiatrists, plantar fasciitis is one of the most common conditions they see in their offices and is most often associated with heel pain. Initial treatment for plantar fasciitis includes stretching, and a prescription for proper footwear.

“We send many people to Foot Solutions specifically for this problem. What we write in our prescriptions are foot orthotics, because we want to raise the arch and improve shock absorption of the heel, as well as running shoes, cross trainers, or shoes in general with more shock absorbing heels,” said Dr. Jay Levine, DPM, Chief of Podiatric Surgery at Good Samaritan Hospital in Suffern, New York and Director of the Wound Center.

Moral of the story? Your feet are the foundation of your body- if you don’t take care of your feet, they will let you know (in Eli’s case, in the form of plantar fasciitis).  You don’t have to be a professional athlete to be treated like one- everyone should have a foot care specialist. (especially since 9 out of 10 Americans wear wrong size shoes)! Below are some qualifications you should look for in a foot professional:

• Completed courses in foot pathology and physiology
• Can help provide solutions to your foot pain (i.e. treatment for plantar fasciitis)
• Can modify shoes and know how to proplerly fit your feet.

We’re pulling for you Eli!

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“I never thought about my feet until they started to hurt.  And since then, they haven’t let me forget them.”

Meet Joan Aragone- a teacher and journalist out of California who, until recently, paid no attention to her feet.  Joan writes a weekly column on aging health issues for the San Mateo County Times and was inspired to write this article after her feet gave a painful warning sign she couldn’t ignore.

“Among the physical changes associated with aging, such as wrinkly skin, sagging chins, graying hair and body fat that seems to drift south no matter what we do, nuances in the foot department get short shrift.

Feet are just, well, feet. We don’t see them when we look in the mirror. And unless we’re wearing sandals, hardly anybody else sees them either.

But on one of those important milestone birthdays, my feet decided to let me know they wanted some respect.

Without warning, while on a walk during a celebratory trip, those two stalwart drudges of transportation began to radiate something new: pain. Decades of carrying me over hard pavement, dirt trails or burning sand, of being encased in non-breathable nylons or strangled in high-heeled or narrow designs had taken a toll.

“Hey,” was the message.

“Pay attention.”

That evening, I realized they had changed. Were those my feet? They looked like somebody else’s, maybe my mother’s. Perhaps that odd protrusion had developed gradually. But by the time I noticed, it felt sudden. And what was that sore spot?

That birthday walk was a turning point: feet joined my list of “body parts needing regular attention.”  I visited the “footcare” department at the drug store, investing eventually in toe separators, heel cushions, corn removers, shoe liners, foot creams. I asked friends, I went online. But the pains continued.

Finally, I consulted a podiatrist, who confirmed the bump was a bunion and the sore spot a corn. Yes, over time ligaments loosen, muscles sag, feet widen and flatten and the fat padding on the sole of the foot wears down. It was true.

She also recommended surgery.

The second doctor I saw took a different tack. “You don’t need surgery,” he said. No list of products and, because the pains were mild, no medication. Just shoes with arch support and a wide toe box, preferably with laceup tops or straps across the instep. And orthotics—– a term I had never heard before—from any local store to prop my sagging arches.

It worked. The pains and strains are gone, along with any strappy sandals, sling back heels and cute little flats. But that’s a small price to pay.

After years of ignoring their contributions, the least I can do now is be kind to my feet.  I hope to be working with them for a long while.”

Joan was inspired to share her story when she experienced an unusual and unexpected feeling in her feet: pain.

“In this anti-aging culture, we’re told how to ignore, camouflage or obliterate signs of physical aging.  But few talk about how to prepare for them, especially regarding feet.  Who thinks about feet? Until recently, not me.  I was unpleasantly surprised on an important birthday to experience foot pain where none had gone before.  Diagnosis and treatment solved the problem, but a few years later, different pains arrived.  Something was happening to my feet: Along with the rest of me, they were aging. That was a discovery, and for those who had made or would eventually make that same discovery, I wanted to share what I had learned.”

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In Katie’s case, yes.  Like many women, Katie wears high heels 4-5 days a week to work because they are the perfect accessory to her outfit.  Even though she sits at her computer most of the day, Katie is beginning to feel constant pain in her low back and by the end of the day, the balls of her feet are throbbing.

In many cases, causes of low back pain have been blamed on the awkward shape of your foot when placed in high heels.  See what the experts at Foot Solutions say when it comes to wearing high heels on a daily basis, and why developing pain from high heels is more prevalent today.

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