“The inherent stability of a structure is dependent upon the soundness of its foundation”

This analogy applies to the foot and the entire skeletal structures it supports. The foot is a complex unit composed of 26 bones that bears your entire body weight  on standing and transports the human body over all kinds of terrain. The 26 bones are divided into 3 functional segments:

1. The posterior segment- lies directly under the tibia and contains the ankle bone (talus) and the calcaneus (heel).

2. The middle segment- contains the  tarsal  bones (the 3 cuneiforms, the navicular and cuboid). This anterior segment consists of the 5 metatarsal and 14 phalangeal bones (see picture to the right).

3. The  arch of the foot- provides an elastic springy connection so that the stress of weight bearing is dissipated before it reaches the long bones of the leg and thigh.  (It also improves locomotion  by adding speed and agility to the gait).

Excluding  the  obvious foot abnormalities present at birth, the basic underlying  cause of a weak or pronated foot is a structural instability found in  so-called ‘normal’ feet. There is a natural tendency  of the heel to tilt outward into a valgus posture (this valgus posture  of the heel initiates pronation) .

Pronation, therefore, to a limited degree is natural and normal. When this pronation  becomes more exaggerated and extends into the toe-off phase of gait, it becomes abnormal and creates  symptoms and instability of the entire skeletal structure.

Appropriate footwear, at the base of the complex skeletal relationship, is critical in maintaining alignment and minimizing the presence and worsening of lumbar spine pathology.

-Gary Saff, M.D.

….You can also connect with Dr. Saff’s office on Facebook and Twitter

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One lucky lady actually lives there- Bernadette Gibson, Board Certified Pedorthist and owner of Foot Solutions in Nassau looks forward to the race each year, but has great concerns for the feet of all those racers.

“My greatest concern is how ready are the feet of the participants? Choosing the right shoe and support, regardless of whether you are running or walking in a marathon, depends on a lot of factors.”

Bernadette sees a lot of feet, but put together this checklist that runners or walkers should consider before hitting the pavement…or sand

The Best Shoes:
The best shoes depend on whether you are running or walking the marathon. For example, if you are walking the marathon, you should purchase a ‘walker-sneaker’ because the pressures on the foot would be very different than if your were running. Similarly, if you are running the marathon, you would select a running shoe. Marathon shoes are built extra strong, durable, sturdy and highly responsive to the terrain you are running on.  All of these attributes help with speed.

Finding the right shoe for your biomechanical needs:
There are many shoes built for marathon running nowadays. However, when addressing your biomechanical needs it is important that you know your feet type. There are three types of feet, namely flat feet, high-arched, and normal or medium-arched. All three types require different biomechanical support and control. The flat feet usually pronate, while the high-arched feet tend to supinate and the normal feet call for a neutral support. If you can’t answer this question about your feet type, seek the help of a specialty footwear store where the expertise is available to properly assess your feet.

Protection against blisters and other skin related problem of the feet:
The use of a well made socks that are padded in the forefoot and the heel area is also very important to the health and function of the foot. Such socks add protection to the feet against blisters and numbness. Another added benefit that these socks provide is wicking away of moisture, so there is absolutely no need to wear two pairs of socks. They also have cool max to control temperature.

Many sports-related injuries occur as a result of extrinsic factors such as footwear and surfaces.  Sprains, heel pain, interdigital neuroma, runners’ knee and stress fractures of the foot are common results that runners and walkers suffer in relation to these factors.

What protection can be considered to avoid injuries?
Custom orthortics/inserts are specially made supportive devices that fit into your shoe and support your feet. When properly fitted in your shoes, the insert acts as an interface between the foot, the shoe and the ground. A custom made orthortic/insert is the ultimate solution to proper accommodation to support your feet.  Not only do they help protect your feet from pain and deformity, they give you the edge in power and endurance!

The combination of the right shoes, inserts to protect your arches against stress, strain and excess pressures with the correct socks to provide protection against blister and numbness will give you the edge for the challenge ahead!

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Joe Dyament, Certified Pedorthist and Owner of Foot Solutions in St. Clair Shores, Michigan gives a rundown on the history, benefits and other must-know tips before purchasing your rocker sole shoes.

Background
Rocker shoes have been around for a long, long time.  As pedorthists, we use a variety of rocker soles to help people with foot problems.  Rocker soles can be:
* a negative heel to help unload the forefoot (like an Earth shoe)
* a double rocker to help relieve mid-foot arthritis
* a heel-to-toe rocker to help replace lost motion at the ankle (MBT) or hybrid like a negative heel/forefoot (Chung Shi) that uniquely accomplishes results for a variety of foot pathologies.

Below are three brands of rocker sole shoes (L to R): MBT, Chung Shi, and the newly introduced Skechers Shape up- but Joe warns consumers that despite what advertisers may tell you, rocker sole shoes cannot be worn by everyone.

Since the shoes mimic the experience of walking on soft, natural terrain, pressure is reduced on your back, knees and hips- but before investing in a pair of rocker sole shoes, Joe advises consumers to do their research and follow a few guidelines:

* Stability: If you have balance issues, a leg length discrepancy of ½” or more or experience vertigo, it’s best to consider other options.

* Excessive Pronation: If your ankles and feet roll in a lot and you’re not wearing good orthotics you’re asking for BIG trouble.  This will cause more stress on your feet, knees and hips and could complicate physiological issues.

* Heavy Lifting: If you lift heavy objects on a regular basis you need more stability not instability.  The natural instability of rocker sole shoes will make work more difficult and increase your chance of injury.

* Workout shoes: These are NOT workout shoes!  Rocker shoes are made to help you walk in a straight line.  Any side-to-side movement should be avoided.  Do not wear them for aerobics, running or weight training, for example.

Learn more about rocker sole shoes (and more) by reading Joe Dyament’s Blog.

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Your feet suffer from an overwhelmingly amount of wear and tear throughout the day- and by age 40, many people with healthy feet lose up to 50% of their fat pads.  Improperly fitted shoes, hard surfaces and poor support only quicken that process…unfortunately, once those fat pads are gone, they’re gone.

What causes the fat pads in our feet to become thin?

-Situations where the soft tissue and/or skeletal structure may be compromised due to systemic disorders (diabetes, rheumatoid arthritis, etc.)

-Situations where tissue degradation may already have taken place (fat pad displacement)

-Performance situations where the feet are subjected to stresses by a sport or activity.

-The inherent issue of a dynamic foot inside a static shoe.  When you walk or run, your foot moves and changes in significant ways.  It flattens, changes plane, lengthens, and changes from weight bearing receptor to a lever that pushes us forward, and repeats that process thousands of times each day.  Because shoes have firm boundaries that limit the movement of the feet, the natural range of motion of the foot is limited.  Even the best shoes in the world have this limitation.

Couple that with the fact that most people wear shoes that are too small, and you have an ideal recipe for foot pain and problems.

The right engineered padded sock helps cushion your foot to give you that extra padding needed to protect your feet…..  Properly fitted with a well-made pair of shoes and inserts or orthotics as necessary, the sock allows the feet to be fitted with shoes that are large enough to allow a fuller, healthier range of motion of the feet, at the same time preventing skin damage from the movement of the feet inside the shoe.  This leads to fewer foot problems, stronger foot muscles, and an overall better state of foot health!

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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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“First I wrote down a list of everyone in my neighborhood and asked my friends and family if they would have something to give.  The last weekend in January is when I started collecting shoes… Neighbors began dropping off their shoes off at my house, and I also offered to pick shoes up at my neighbors….

…..After I collected the shoes,  I would tie them together and put them in boxes.  I talked to my principal about hosting a shoe drive, and he made it a 4th grade project for the school!   A lot of my teachers brought shoes in too, and my little brother and sister’s teachers brought shoes in.  My school collected shoes just for 10 days-February 1-10th.   Everyday after school since I started, I picked up shoes.  My goal was 500 pairs of shoes, but I didn’t think I would collect more pairs than my goal!”

Caitlyn and her mom delivered all 550 pairs of shoes to Foot Solutions, and they have been shipped off to Soles4Souls to be distributed in Haiti.  Thank you Caitlyn for your amazing efforts-its very touching to see you devote your time to truly help make a difference!

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If you avoid buying thick running socks because they make your feet too hot, this post is for you! Thorlos dispels the myth of the ‘thick sock’ once and for all.

Did You Know? The thickness of the product is typically not what causes the sensation of hot feet. Most frequently, feet that are too hot are the result of improper fitting!

A shoe that is too tight can inhibit circulation. This can manifest in the sensation of hot feet in warmer climates, and cold feet in colder climates.  In fact, with proper fitting, a Thorlos cushioned sock fitted with a shoe that is large enough to accommodate the cushioning is MUCH better for the feet than a thinner sock product.  Here’s Why:

• A thicker sock in a larger shoe allows a more complete range of motion of the feet while protecting against friction and chafing from the inside of the shoe. With this full range of motion, your gait is more efficient and the feet do not have to work quite as hard while walking and running.

• The Thorlos anatomically-designed terry cushioning establishes a yielding surface within the shoe that help stimulate circulation in the feet (better circulation=more comfort).

• The Thorlos cushioned sock design helps provide insulation and air flow and wicks moisture, which helps moderate temperature and keeps the feet from getting TOO hot or TOO cold (warm, but not hot, and slightly moist, but not wet).

There you have it! Now you know the real reason behind your sweaty feet!

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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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