Holiday Foot Survival Tips

We all know how crazy these last few days of the Christmas rush can be. And oh, those aching feet! Hours of shopping, parties and food preparation. Be sure to take the time to be kind to your feet with the following tips!

Holiday Tip #1

Be sure to exfoliate to remove the dry skin, put on some nice lotion (especially at night!) and wear comfy socks.

Holiday Tip #2

Get a foot massage. It can help prevent foot and ankle injuries, depression or anxiety, and headaches. It can improve circulation and lower blood pressure. And it just feels great!

Holiday Tip #3

Check your shoes to make sure they still fit, and if you have foot orthotics, check them for the correct size and excessive wear!

Holiday Tip #4

Be sure to change up your shoes, especially if you are wearing high heels. Wear them for as little time as possible, then change into some soft socks or slippers to give your feet a rest.

Holiday Tip #5

Use your foot orthotics in comfy shoes as much as possible. If you don't have foot orthotics, you should! They will help you to stand and walk correctly from the ground up. If you don't have a practitioner, use our FIND A PRACTITIONER tool. If your shoes are too narrow for orthotics, be sure to at least use a gel cushion to help take the pressure off of your feet.

Common Foot and Ankle Problems

Here are some of the most common reasons for foot and ankle problems:

• Injuries
• Congenital foot deformities that occur at birth and can be hereditary
• Infections (bacterial, fungal, or viral)
• Arthritis affecting one or multiple joints
• Tumors, abnormal growths, and neoplasms
• Issues that arise from ill-fitting or improper footwear, stress, or mechanical changes

Here is a list of some common foot and ankle problems people experience:

Bunions: A bunion is a deformity of the big toe joint that results from bone misalignment or repositioning at the joint. Although bunions occur most frequently at the base of the big toe, they can also arise on the outside of the foot at the base of the small toe.

Fractures: Bones are susceptible to two kinds of fractures: stress and general. Stress fractures are small fissures or cracks in the surface of the bone and usually occur in the forefoot, or the area from the mid-foot extending to the toes. General fractures travel into the bone beyond its surface and can be stable or displaced, as well as closed or open. Stress fractures can become general fractures if not properly treated.

Hammertoe: Hammertoe occurs when the second, third, or fourth toe bends at the middle joint, often as a result of wearing ill-fitting shoes. Genetics, arthritis, and muscle imbalance can also cause hammertoe. With hammertoe, the toe bends downward, rather than pointing straight forward.

Plantar fasciitis: Plantar fasciitis is inflammation of the plantar fascia, the fibrous tissue that runs along the arch of the foot to connect the heel bone and ball of the forefoot. Heel spurs are not the same as plantar fasciitis; however, the two are often associated. Since the plantar fascia is subjected to great amounts of impact and pressure while supporting the foot’s arch, it can become inflamed and irritated. In some cases, it begins to deteriorate.

Heel spurs: Spurs are outgrowths of bone. In the feet, they most commonly occur in the heel. The spurs usually develop in areas subjected to constant pressure. Heel spurs, or bone spurs in the heel, occur on the bottom of the heel bone as a result of calcium deposits forming over time. They frequently accompany the condition plantar fasciitis.

Ingrown toenails: Ingrown toenails, known as onychocryptosis, most commonly occur on the big toe and are caused by pressure that drives the edge of the nail into the surrounding skin. This results in pain, redness, inflammation, swelling, and sometimes, infection. Clipping the toenails too short or exercising poor foot hygiene can also lead to ingrown toenails. Runners and those with toe deformities can also be prone to ingrown toenails.

Neuromas: Neuromas are benign growths of nerve tissue, or nerve tumors, that form when the nerves are irritated by surrounding tissue rubbing against them. Symptoms of a neuroma include intense pain, swelling, tingling, numbness, and/ or a burning sensation in the toes and forefoot area. Neuromas most frequently develop between the third and fourth toes.

Sesamoiditis: In the foot, there are two sesamoids underneath the top of the foot and near the big toe that allow the big toe to move up and down freely. These help with push-off activities such as walking, running, and climbing. Since the sesamoids are exposed to excessive force and pressure during weight-bearing activities, sports, and exercises, they are often prone to injury and trauma, as well as stress from overuse or from standing on hard surfaces for prolonged periods. Sesamoids can fracture or become inflamed.

Ankle Sprain: When the ankle bones twist or receive too much force, the ligaments surrounding the outside of the bones may suffer from over-stretching or tearing, resulting in a painful ankle sprain. There are different levels of severity when it comes to ankle sprains, and if the sprain is not properly diagnosed and treated, it can cause permanent, lasting ankle trouble.

Shin splints: Shin splints, a common condition, happen when the muscles or tendons surrounding the leg bone become inflamed, irritated, and painful, which can result from overuse, a collapsing arch, stress fractures in the lower leg bones, or imbalance between opposite leg muscle groups. Shin splints can be prevented by properly stretching prior to and after exercise, sports, or activity. Corrective shoes or corrective orthotics can also be used to prevent shin splints.

It is important for a patient to seek medical care as soon as possible, as immediate, proper diagnoses, treatments, and care can prevent problems from worsening or resulting in permanent damage.

Our QUADRASTEPS Foot Orthotics for adults can address discomfort from many common foot problems, see your practitioner and find out your Foot Type! Each Foot type has it's own unique foot pathologies, and each one treats a different set of symptoms.

Get relief TODAY! Find a practitioner who dispenses QUADRASTEP foot orthotics.

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Tips for Happy Feet this Holiday Season

Holiday shopping, decorating, parties and traveling are all part of our holiday revelries. But while you’re making all that merriment, how happy are your feet?

You may be doing a lot of walking, dancing, standing and sitting in one position throughout the holiday season. Half of all Americans report experiencing foot pain at some point in their lives, according to a survey conducted by APMA. No one wants soreness or injuries to slow them down during the holidays, so it’s important to care for your feet so they can carry you through all those seasonal celebrations and chores.

Follow this advice to keep feet healthy (and happy) this holiday season:

• Moisturize – Dry winter air and cold temperatures can take a toll on skin. Moisturize feet daily to help avoid dry, cracked and irritated skin.
• Exercise your feet – Stretching is a good way to avoid muscle cramps. Stave off toe cramps by raising, pointing and curling your toes for five seconds. Repeat 10 times. Rotating your ankles can also help relax feet. Cup your heel and turn each ankle slowly five times to loosen ankle joints.
• Massage – Foot rubs not only feel good, they’re a great way to release tension, boost circulation and refresh skin after a long day on your feet. Take a few minutes to massage your feet at the end of a day of shopping and celebrating. Use lotion and take care of moisturizing at the same time!
• Pedicure properly – Picture-perfect toes are part of a great holiday wardrobe for many women. Whether you do it yourself or go to a salon, be sure your pedicure is done properly. Never use a razor to remove dead skin – opt for a good pumice stone instead. Don’t cut cuticles; push them back gently with a rubber tool made for this purpose. Use toenail clippers with a straight edge to cut nails straight across.
• Raise your legs – Feet and ankles can swell from sitting too long in one position (taking a long flight to grandma’s house for the holidays, for example) or if you’ve been on your feet all day (shopping, baking or cooking). Elevate your legs to reduce swelling. Lay or sit and lift your legs above your heart.
• Wear smart shoes – OK, so you’ll never give up your sparkly high heels when it’s time for that special soiree. But for other holiday activities such as shopping, traveling or cooking, ditch the high heels. When you know you’ll be on your feet all day, wear comfortable shoes with good arch support and a padded sole. See which types of footwear have received the Seal of Acceptance and Seal of Approval for promoting foot health.
• Get help – Feet shouldn’t hurt all the time. Persistent foot pain can be an indication of injury, irritation or illness. See a podiatrist if you experience pain; don’t wait until the holidays end.

And of course - wear your QUADRASTEPS and littleSTEPS orthotics every day to help lessen the pain and fatigue in your feet, ankles, knees, hips, back and neck!

@LSteps @QuadraSTEPS

FB @quadrasteps

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Blog originally posted on the APMA website http://www.apma.org/Learn/HealthyFeetTips.cfm?ItemNumber=9850