How to Choose Sports Shoes and Trainers

Sports shoes can immensely impact your feet. Choosing the wrong shoe means you are inviting foot conditions. Your feet won’t feel good if you decide to use jogging pair to play football or tennis. The problem is that sportspersons often tend to overlook this very basic yet crucial fact.

Trainers are significant piece of fitness equipment wearing which a player can protect his feet from severe injuries. Picking up ill-fitting sports shoes can result in serious foot ailments coupled with back, hip or knee pains. Some common foot conditions that a player might face are Achille’s tendinitis, serious leg pain, soreness of toes coupled with painful blisters. All these ailments mostly arise because sportsmen and women pick up wrong shoes for their chosen sports. If you are into regular sports activities, then continue reading to know how to ensure adequate protection of your feet by selecting the right sports shoes.

Shoes for Running

Use your running pair only for running purpose. Such shoes need to be extremely flexible so that your foot can bend effortlessly with each step. Again, it is never advisable to wear running pair for racquet sports that demand sideways stepping.

In order to ensure best fitting running shoes, you can order a customized one matching your particular foot type. Get in touch with any expert running shoe retailer who will carry out a gait analysis to suggest the appropriate running pair.

Shoes for Tough Games

Sports like football put excessive pressure on feet. A footballer often suffers from corns, calluses, damaged or ingrown toenails. Only a perfectly fitting pair of boots can offer relief from such painful conditions. Check out during the training session whether you feel comfortable wearing the new pair, before trying it out in the field.

Shoes for Racquet Sports

Tennis or squash demands lots of side-to-side movement. Thus, a running shoe won’t solve the purpose. Ideally, your racquet sport shoes should be heavier and firmer than running pairs, so as to support the stop-and-go action. Of course, comfort should be the decisive factor too. It is also suggested to replace racquet sports shoes on a regular basis.

Shoes for Court games

When it comes to picking up pairs for court games like basketball or netball, always give priority to elasticity and sideways support. Cross-trainers are often preferred for court games since these are stiffer and designed to support side-to-side movement. Also, these shoes adapt to various other sports activities.

Boots for Walking or Hiking

A morning walk is a great way to boost activity level. There are also adventurous souls who love to embark on hiking trips from time to time. Be it daily walks or a day-long hike, it is very important to select appropriate footwear, matching the purpose. A pair of comfortable shoes perfectly meets the criteria of casual walkers. However, serious walkers and hikers should invest in proper walking pairs or lightweight walking boots.

Still if you feel that your sports activities are not matching the sports pair, then a good idea is to consult an expert podiatrist for better guidance.

How to Run Without Foot Pain

Jogging is one routine which is meant to keep you fit. Then isn’t it a bit of irony that joggers often run into foot problems! The fact is that jogging is good for overall health but proves harder on feet. As compared to other physical activities, during jogging the foot gets stressed the most. No wonder foot pain is a common symptom for recreational as well as competitive runners.

In order to counter enormous pounding that your feet take during jogging, it is very important to concentrate on proper footwear. According to expert podiatrists, running related foot pain happens because of ill-fitting running shoes.

How to Prevent Running Foot Problems

Only effective solution lies in picking up appropriate and comfortable footwear. Opt for running shoes that come with extra padding. This cushions your feet and protects it from the impact of continuous pounding. Also, running footwear is designed to support and stabilize the arch portion. Again keep in mind that running shoes are not the same as exercise shoes which are used for aerobics, tennis or other such sports.

In extreme cases, podiatrists suggest customized footwear matching your foot type and gait. Thus, a good idea is to visit any specialty running store only. They will suggest particular shoe after assessing your specific foot problem.

Don’t break into a run immediately after you reach the track. Take some time to stretch which helps reduce strain of tendons, muscles and joint portions. Usually experts suggest at least 10 minutes of warm up before starting the jogging. Start slowly and take time to build up speed and distance. Make sure your foot is dry during running.

However, if your foot pain just doesn’t subside in spite of every precaution then a visit to an expert podiatrist is highly suggested. He might suggest orthotics or some other remedies to ease painful running foot.

How to Pick Footwear that Prevents Sweaty Foot

Summer season always challenges your skin. Especially, this is the month when your feet demand special attention too. If you are already suffering from foot conditions like bunions, plantar fasciitis or diabetes related complications, then these might worsen from the scorching heat. Constant sweating of your feet may result in blisters or hard, cracked skin during this time.

Rather than being too panicky about why your feet problems are deteriorating during summer, you need to take a close look at certain factors. Selecting the right footwear will save you from sweaty foot!

• When the heat becomes unbearable, this is the natural tendency to kick off shoes and feel relaxed. By doing so, you might be inviting some serious problems. Going barefoot is never advised because the heat and humidity can affect your tender foot skin. Foot infections can also happen if the walking area is not clean. Especially those suffering from diabetes should never go barefoot.
• People are often inclined to pick up flip-flops since these look cool, fashionable and beat the heat too. The problem is that super-flimsy flip-flops do not take care of your foot health. These provide no support to your feet and hence extremely harmful for those suffering from flat feet and high arches. Then the thong portion of the flip-flop might cause skin irritation. By wearing flip-flops you become susceptible to sudden accident or scrubbed toes since the footwear doesn’t stabilize your feet in anyway. In fact, foot experts feel that such footwear can cause similar harm just like high-heels or pointed shoes.  
• Don’t let your feet remain wet for too long. This might sound quite an implausible task, more so, if you need to travel often in the sweltering heat. Problem is that your sweaty feet may cause summer blisters. So, make sure that you change socks daily and opt for the ones with at least 70% cotton or wool. This surely helps in keeping your foot dry.
• There are certain foot ailments that cause perspiration and extreme discomfort, if you are wearing inappropriate footwear. So it is very important to select shoes matching your foot problem. Take for instance plantar fasciitis, for which podiatrists suggest shoes with cushioned heels, heel cradles or heel cups. For bunion feet, a good idea is to pick up shoes with wide toe boxes to lessen pain.  Podiatrists also recommend forefoot products like bunion shields, night splints or bunion bandages. Some effective remedies for diabetic foot include wearing shoes with high and wide toe boxes. Removable insoles where you can fit orthotics also help in this regard.

Thus it can be deducted that while picking up footwear for summer months, you need to take practical decisions. A flip-flop might fulfill your fashion quotient but is not advisable for whole day use. The best idea is to consult an expert podiatrist for helpful maintenance tips for your sweaty feet. 

Know how Nutrition Affects Foot Conditions

Nutrition is often associated with weight loss or heart problem. However, the fact is diet can affect any of your body parts and feet are no exception too. This is simply because the foot is connected to the rest of your body. Thus, what you intake either strengthens or weakens the foot. So, if you are really worried about constant foot problems then it is time to take a look at your diet chart.

When it comes to foot ailments, inflammation and pain are quite common. People often experience heel pain which is caused by inflammation of the plantar fasciitis i.e., a thick band of tissue that runs across the bottom of your foot connecting heel bone to your toes.  Then there are many who suffer from arch pain/ strain and also heel spur. According to expert podiatrists, painful foot and inflammation can result from excessive intake of some specific foods like:-

• Junk or baked items that contain refined grains, trans-fat and sugar
• Red meat which is rich in saturated fat
• Vegetable oils that are commonly used as cooking media like corn, sunflower or soybean oils; these contain high level of Omega-6 fats
• Sweets, pasta and white flour that directly impact blood sugar level

Excessive intake of sugar, saturated or Omega-6 fat can play havoc with the body system thus directly impacting your feet. Those suffering from high blood sugar might experience foot swelling and pain. Foot inflammation can also occur from some food related chronic allergic reactions. As per a recent study, obesity too has some connection with foot pain/inflammation. So, it is very important to follow a healthy diet chart that should ideally include:-

• Green vegetables and fresh fruits
• Whole grains
• Legumes/ beans
• Nuts and seeds
• Lean meats
• Fatty fishes like salmon or fish oil supplements that are rich in omega-3 fats

As is evident from the above chart, the main emphasis is on a wholesome and balanced diet. Green vegetables and Omega-3 work as anti-inflammatory agents. Then Omega-3 is highly effective in preventing peripheral artery disease. Food items like whole grains, beans or lean meat work best for diabetic patients.

If in doubt whether your foot problem has direct connection with your food habit, then the best way to affirm is by consulting any renowned podiatrist. He will help in preparing the right diet chart after assessing your specific foot conditions.

Basic Causes & Effective Remedies for Hammer Toes

There are several foot conditions which, if left untreated, can result in severe complications like permanent deformity. Hammer toe is such an example. At the beginning it might not be clearly noticed. You need to take a close look at your feet to understand whether it is indeed affected by hammer toe. In case toe is crossed or bent abnormally, even pointing at an odd angle, then you have reason to worry! Ill-fitting or high-heeled shoes are to be blamed, which might scrunch your toes by putting excessive pressure on the middle portion. This results in abnormal curling. Though not painful always but in severe cases this toe abnormality does cause soreness and discomfort.  Here are few basic facts about hammer toes.

• It is a kind of deformity whereby one or more small toes bend from the joint, mainly between the first and second segments. Thus, tip of the toe bends downward, taking the shape of a hammer or claw. Usually the second toe is affected. Mostly people suffering from this deformity develop corns too.
• Hammer toe is mainly caused by tight or ill fitting shoes. Those suffering from bunions, diabetes, biomechanical imbalances, neuromuscular conditions or arthritis in the toe joint are also susceptible to this foot condition. Sometimes a simple foot injury can develop into hammertoe. According to experts, this deformity can be hereditary as well.
• Some common symptoms of hammertoe include curling toe, soreness and discomfort in toes or ball of the foot. You might experience difficulty stretching your toes. And, yes, you will find it hard to find fitting shoes too.
• If left untreated, this toe deformity can turn into a permanent foot ailment.
• Any expert podiatrist can diagnose this problem just by thoroughly examining toes and feet. However, an X-ray is suggested if he suspects some serious disorder like rheumatoid arthritis. If the patient complaints of excessive pain then he might suggest necessary tests to check for signs of infection.
• There are some basic treatments which can be done at home. Opt for comfortable shoes with high, broad toe boxes. There are customized forefoot products for hammertoes which provides best cushion for your sore feet. Some light exercises of the toe that help relax foot tendons are also recommended. In case the pain of toe or foot portion becomes unbearable and lasts for several days or your toes start curling excessively then these are indications that you should get in touch with an expert podiatrist. Don’t allow your hammertoe to take a serious shape.
• By following certain preventive measures you can easily hold back this toe deformity. To being with, take a close look at your footwear. Are these too short or tight, do these come with pointed toes or extreme high-heels, does your toe hurts when you wear them? Then it is time to shift to footwear which keeps your toes relaxed. Soaking your feet in warm water, doing some stretching foot exercises regularly, also help in preventing hammertoe.

If in doubt, consult a podiatrist to confirm whether your painful foot is actually an indication of hammertoe.

How to Prevent Foot Problems During Summer

Summer, the month of excruciating heat and uncomfortable sweat, brings with it itching skin problems. However, very few know that this is the season when several foot conditions raise their heads too. Your foot remains sweaty most of the time which results in infections like athlete’s foot or warts. Blisters are also quite common during summer. Thus it is very important to know how to keep your feet in proper shape during warmest months of the year.

Be careful of hard or cracked skin

If you have this idea that cracked skin happens in winter only, then think again! Those who love to wear back-open sandals or flip-flops might develop hard or cracked skin around the heels.  The only cure of this problem is to rub away the hard skin and then moisturize it thoroughly to soften the heel area.

Banish those Blisters

Painful blisters often strike during summer; mainly caused by continuous rubbing of sandals or flip-flops between toes. Thus the best way to prevent summer blisters is by keeping your feet dry and wearing sandals that fit well. Also try to give your tired foot ample rest and protect it from the extreme weather.

Trim your Toe Nails

Trim or file your toenails regularly. While doing so, don’t make it too short or cut it too down at the corner. This might lead to ingrown toenails.

Change Socks or Alter your Footwear Regularly

Blame it on wet socks or soggy footwear, your foot remains damp most of the time during summer. This in turn results in several foot conditions. Thus it is highly advisable to change your socks and footwear, if possible on daily basis.

Let Go of your Flip-flops

While it is a natural tendency to look for lightweight footwear like flip-flops or flimsy sandals in the hot weather, the fact is that these don’t provide enough support to your feet. Thus you start experiencing arch and heel pain after wearing the flip-flop for long.

Prevent Sweat

For many sweaty feet is indeed a problem. As the mercury starts rising, it is their foot which seems to catch the heat first. So, if your foot perspires too often then it is important to follow a proper foot care regime. Wash your foot daily with warm water. Use an antibacterial or mild soap for your feet. Then wipe thoroughly and apply some talcum powder. This routine not only helps keep your feet dry throughout the day but prevents smelly feet too.

As is evident from the above discussion, your foot health basically depends on maintaining regular hygienic routine like cutting nails, washing feet or wearing proper footwear. The problem is that some foot conditions may take severe shape, especially for those suffering from other ailments like diabetes. So, if you are really irked by persistent foot problems then it is highly advisable to seek opinion of an experienced podiatrist. Keep in mind that any delay in treatment often augments the problem. On the other hand, timely cure can keep your feet in good shape throughout the year.

How to Get Rid of Painful Ingrown Toenails

There are several foot conditions which are quite common and can strike anytime due to negligence or poor foot hygiene. Ingrown toenail is one such foot problem that primarily affects the great toenail. While the normal toenail grows vertically or outward towards tip of the toe, ingrown toenails grow abnormally. Though not that serious from medical point of view, but ingrown toenail is one condition which often turns painful coupled with redness or swelling. If not taken care in time, it can result in clear or yellow drainage too.

What causes Ingrown Toenails

One sure indication of ingrown toenail is when the soft skin on one or both sides of the nail starts growing over edges of the nail. Sometimes the nail itself juts into the skin thus causing cracks in that area of the skin. Ingrown toenails often results in inflammation and in severe cases infection too. Inflammation even worsens the problem as the nail folds into the skin even more. As the ingrown toenail protrudes deeper into the skin, this exacerbates pain and injury.

Who are prone to it

Though no such specific category can be pinpointed but experts opine that athletes, children or adolescents are more prone to ingrown toenails. Then there are certain factors which can also trigger the problem one of which is congenital foot/toenail deformation. Repeated trauma or a sudden accident when your toe is stepped on can also cause a piece of nail to pierce into the skin. You are most likely to fall into the vulnerable category if born with long toes or short nails. Cutting the toenail inaccurately can also result in its abnormal growth. If you have this habit of cutting the nail too short, then be careful; you might be inviting serious problem! Those suffering from diabetes, obesity, arthritis or foot sweating problem are susceptible to this foot condition too.

General Complications Related to the Ailment

Infections of varied degrees can happen because of ingrown toenail. The person may suffer from bacterial tissue infection. The nail fold and surrounding skin might get infected or scarred.

How to Treat Ingrown Toenail

It is always advisable to take timely action before infection sets in. You can try out some easy home remedies. Just soak your feet in warm salt water and then dry thoroughly with a clean towel. Apply some mild antiseptic cream on the toenail and surrounding skin. Bandage the toe properly. Shift to comfortable footwear that offers enough room for your toe. However, if the swelling, pain or discharge aggravates in spite of this home remedy then it is time to visit an expert podiatrist. Don’t be intimidated if he says that a minor surgical procedure needs to be conducted. In fact this is nothing but an in-office treatment whereby the overgrown skin or affected nail portion is removed and the infection is treated with some medicine. However, it is always advisable to visit an experienced foot care specialist only for the purpose rather than opting for a general physician.