Welcome to the latest edition of Step Forward Foot and Ankle’s Foot Health Blog! In this issue, we will be discussing one of the most common foot problems: plantar fasciitis.
PLANTAR FASCIITIS: WHEN EVERY STEP HURTS
Plantar fasciitis is a condition that causes pain in the heel of your foot. It is caused by inflammation of the plantar fascia, which is a band of tissue that runs along the bottom of your foot. Symptoms include pain in the heel that is worse in the morning or after sitting for long periods of time. Treatment options include stretching exercises, wearing supportive shoes, and using orthotics.
Symptoms
The most common symptom of plantar fasciitis is pain in the heel of your foot. The pain is usually worse in the morning or after sitting for long periods of time. It may also be triggered by long periods of standing or walking. The pain may be described as a sharp, stabbing sensation or a dull ache.
Causes
The exact cause of plantar fasciitis is not known, but it is believed to be caused by repeated stress on the plantar fascia. This can be caused by a variety of factors, including:
- Overuse from running or other high-impact activities
- Wearing shoes with poor arch support
- Being overweight
- Having flat feet or high arches
Treatment Options
There are several treatment options available for plantar fasciitis. These include:
- Stretching exercises to help relieve tension on the plantar fascia
- Wearing supportive shoes with good arch support
- Using orthotics to provide additional support
- Applying ice to the affected area to reduce inflammation and pain
- Taking over-the-counter pain medications such as ibuprofen or acetaminophen
In severe cases, surgery may be necessary to relieve symptoms.
Prevention Tips
There are several things you can do to help prevent plantar fasciitis:
- Wear supportive shoes with good arch support
- Stretch your feet regularly
- Maintain a healthy weight
- Avoid high-impact activities such as running on hard surfaces
If you are experiencing symptoms of plantar fasciitis, it’s important to seek medical attention. Your doctor can help you determine the best course of treatment for your situation.
Thank you for reading! Don’t forget to visit Step Forward Foot and Ankle for more information.
Ingrown Toenails: The Unwelcome Guest
Ingrown toenails occur when the edge of your toenail grows into the skin surrounding it. This can cause pain, swelling, and redness around the nail. Treatment options include soaking your foot in warm water with Epsom salt, wearing comfortable shoes with a wide toe box, and in severe cases, surgery.
Ingrown toenails can be prevented by following some simple tips:
- Trim your toenails straight across, rather than rounding off the corners (as you would with your fingernails). Use a toenail clipper (which is wider and larger than a fingernail clipper) or, if you use scissors, cut the nail in several short movements 1.
- Wear comfortable shoes that fit well. Avoid shoes that are too tight or too loose 2.
- Keep your feet clean and dry. Dry your feet thoroughly after bathing, especially between the toes 3.
- Wear socks made of natural materials such as cotton or wool, which allow your feet to breathe 3.
- Avoid walking barefoot in public places such as swimming pools and locker rooms 3.
If you have an ingrown toenail that is causing you pain or discomfort, it’s important to seek medical attention. Your doctor can help you determine the best course of treatment for your situation. In some cases, surgery may be necessary to remove part or all of the toenail.
Keep Your Feet Happy: Tips for Proper Foot Hygiene
Proper foot hygiene is essential for keeping your feet healthy and avoiding minor foot problems. However, it’s easy to overlook foot hygiene in our busy routines. Make caring for your feet a priority with these tips:
Wash Your Feet Daily
It’s important to wash your feet every day, especially between your toes where bacteria and fungi can spread. Use a mild soap and warm water, scrubbing gently with a washcloth or loofah. Be sure to rinse thoroughly and dry completely, particularly between the toes. Talcum powder can help absorb excess moisture.
Disinfect Your Shower/Locker Room Floors
Shared showers and locker rooms provide the perfect breeding ground for bacteria, viruses, and fungi that cause conditions like plantar warts and athlete’s foot. Always wear shower shoes in public areas. At home, spray showers/locker room floors with a disinfectant weekly to kill microbes. Bleach solutions and antibacterial cleaners work well.
Trim Toenails Properly
Cut or file toenails straight across to prevent ingrown toenails. Avoid rounding the edges or cutting them too short, which can lead to painful ingrown nails. Use clean nail clippers and files to avoid infection. Treat ingrown nails early before they worsen.
Dry Between Toes
Dampness between the toes encourages fungal infections like athlete’s foot. Dry thoroughly after bathing, especially between the toes. Sprinkle antifungal powder to help keep the area dry. Change socks at least daily and consider moisture wicking socks to keep feet dryer.
Wear Clean Socks and Hosiery
Dirty socks spread bacteria and fungi. Change your socks daily and wash them regularly in hot water and antifungal detergent. Consider rotating pairs of shoes so you don’t wear the same pair two days in a row, giving them time to fully dry out between wears. Be sure pantyhose and other hosiery are clean as well.
If you follow these tips, you can enjoy healthy and happy feet for years to come. However, if you experience any foot problems or pain, don’t hesitate to contact us at Step Forward Foot & Ankle Clinic. We offer a range of services, from routine foot care to advanced treatments for foot conditions. You can also check out our blog for more tips and advice on foot health.
References:
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