Foot Care For Seniors

It's normal for people to experience some foot problems as they age. But experts say that problems with feet can be the first sign of more serious medical conditions, particularly among older adults. Health problems, such as arthritis, diabetes, nerve issues, and circulatory disorders, may first be manifested in the feet. That is why it is important to pay attention to your feet and seek medical attention as soon as you notice a problem.

Here are some foot care tips for older adults:

• Practice good foot care. Check your feet regularly or have a member of your family check them for you.
• Keep blood circulating to your feet as much as possible. Do this by putting your feet up when you are sitting or lying down, stretching if you've had to sit for a long while, walking, having a gentle foot massage, or taking a warm foot bath.
• Wear comfortable shoes that fit well to prevent pressures that can lead to friction and infection and keep your foot structure properly aligned.
• Avoid exposing your feet to cold temperatures.
• Don't sit for long periods of time (especially with your legs crossed).
• Don't smoke because it decreases blood supply and increases the chance of swelling and other circulatory problems.

Please contact us if you have any questions regarding your feet at 704-786-4482 or visit our website at http://www.familyfootcare.info/.

Basketball and Your Feet

With all its running, twisting, turning, and jumping, basketball is one of the hardest games on feet. Different movements put all the areas of the foot at risk. That is why proper conditioning, stretching, and well-fitted shoes are critical to a healthy enjoyment of the sport.

Ankle sprain is a particularly common injury in basketball. But the repeated shock and pressures on the foot can also lead to inflammations, including Achilles tendonitis, plantar fasciitis, and sesamoiditis.

Basketball Shoes

Foot and ankle stability, shock absorption, and traction are the most important qualities for basketball shoes. If you are susceptible to ankle injuries, consider a high-top or three-quarter shoe that provides added support to key foot structures during play. Look for shoes that offer the following:

• A wide toe box with plenty of room for your toes to move around. Not enough room can lead to blisters, corns, and calluses.
• Lightweight, breathable material for uppers; generally, leather is recommended.
• Dense, abrasion-resistant soles that are low to the ground for better traction and support.
• A well-cushioned midsole for a shock-absorbing layer. An EVA or EVA-compressed layer is lightweight but not as durable or stable. A polyurethane layer has greater stability, but it is often heavier, too.
• Bend in the forefoot of the shoe, which is at the ball of the foot near the toes. Be sure there is less bend in the arch where you need the added support to keep the foot stable.
• A firm heel counter that fits snugly.
• Laces as the form of closure give you the ability to adjust for the support you need throughout the foot.

When buying basketball shoes, be sure to take the socks you plan to wear with them to ensure a proper fit. Have your feet measured standing up and fit the shoes to your larger foot. Walk around, turn, twist, and jump in each pair on a hard surface to see how your foot feels during each of these movements. Most importantly, make your choice based on comfort.

Please contact us if you have any questions regarding your feet at 704-786-4482 or visit our website at http://www.familyfootcare.info/.

Exercise Those Toes!

Many people underestimate the importance of keeping their toes physically fit. Toes take a lot of abuse from the hours we spend on our feet each day. The American Orthopaedic Foot and Ankle Society recommends doing the following simple exercises to strengthen your toes and prevent foot discomfort.

Toe raise, toe point, toe curl: Hold each position for five seconds and repeat 10 times. This especially recommended for people with hammertoes or toe cramps.

Toe squeeze: Place a small, cylindrical object, such as a wine cork, between your toes and hold a squeeze for five seconds. Do this 10 times. Recommended for people with hammertoes and toe cramps.

Big toe pulls: Place a thick rubber band around the big toes and pull them away from each other and toward the small toes. Hold for five seconds and repeat 10 times. Recommended for people with bunions or toe cramps.

Toe pulls: Put a thick rubber band around all of your toes and spread them. Hold this position for five seconds and repeat 10 times. This is especially good for people with bunions, hammertoes or toe cramps

Golf ball roll: Roll a golf ball under the ball of your foot for two minutes. This is a great massage for the bottom of the foot and is recommended for people with plantar fasciitis, arch strain, or foot cramps.

Towel curls: Place a small towel on the floor and curl it toward you, using only your toes. You can increase the resistance by putting a weight on the end of the towel. Relax and repeat this exercise five times. Recommended for people with hammertoes, toe cramps, and pain in the ball of the foot.

Marble pick-up: Place 20 marbles on the floor. Pick up one marble at a time and put it in a small bowl. Do this exercise until you have picked up all 20 marbles. Recommended for people with pain in the ball of the foot, hammertoes, and toe cramps.

Sand walking: Take off your shoes and walk in the sand at the beach. This not only massages your feet, but also strengthens your toes and is good for general foot conditioning.

Please contact us if you have any questions regarding your feet or how we may help keep you walking in comfort at 704-786-4482 or visit our website at http://www.familyfootcare.info/.

Pedicure

It’s time to start making plans for summer. When the weather gets warmer we pull out the sandals and start getting pedicures to get your feet ready for the warm weather.

When getting a pedicure be sure that the location you choose cleans their instruments after every patient. Be sure they clean the bowl area of the pedicure chair. Reusing instruments and not cleaning the bowl of the chairs can perpetuate the spread of fungus. If you notice a change in the color or thickness of your toenail you may be developing a toenail fungus.
FAMILY FOOT CARE offers medical pedicures. Our equipment is sterilized in an autoclave after every patient. Our pedicure chair is cleaned thoroughly after each use. Give us a call to get your feet ready for the warm weather at 704-786-4482 or visit our website at http://www.familyfootcare.info/ .

Walking and Your Feet

About 67 million adults in this country have discovered that walking is one of the most fun, natural, and inexpensive ways of keeping your health—and your feet—in top shape. Walking can be enjoyed almost anywhere, anytime, and year around. It's also a good way to get exercise, particularly for people who are out-of-shape.

According to the American Podiatric Medical Association, exercise offers a host of benefits. Walking helps control weight, blood sugar, and cholesterol levels. A brisk walk can burn up to 100 calories per mile or 300 calories per hour. Walking also improves cardiovascular fitness. As an aerobic exercise, walking gets the heart beating faster to transport oxygen-rich blood from the lungs to the muscles. The heart and lungs grow more efficient with a regular walking regimen, reducing blood pressure and the resting heart rate. Walking is also a central element of medical rehabilitation for a wide array of health problems. For example, recovery from a heart attack can be facilitated by a regular walking regimen. Additionally, walking creates an overall feeling of well-being, and can relieve depression, anxiety, and stress by producing endorphins, the body's natural tranquilizer. A brisk walk will relax you and also stimulate your thinking.

To gain the most health benefit from walking, it is important to pay attention to your feet. Shoes that don't fit properly or provide adequate support, lack of stretching, and improper gait can lead to foot injuries or pain. The most common foot problems are blisters, corns, calluses, and plantar fasciitis.

Walking Shoes

The only equipment you need to enjoy walking for fitness is a good pair of shoes. But before you can shop for the best shoe for your foot, you need to identify the natural inclination of your foot and gait. There are three basic foot types:

• Pronators are people with relatively flat feet, caused by low arches, which generally leads to overpronation, or a gait in which the ankle rolls inward excessively. People with this foot type need motion control shoes that offer support for mid-foot. Motion-control shoes are more rigid and built on a straight last. These are generally board-lasted shoes, which have a piece of cardboard running the length of the shoe for greater stability. Look for sturdy uppers for added stability and avoid shoes with a lot of cushioning or highly curved toes. Also look for a reinforced heel counter to maintain foot support and stability.
• Supinators are people with high arches, which can lead to underpronation that places too much weight on the outsides of the feet. People with this foot type need stability shoes designed for extra shock absorption and often having a curved or semi-curved last. A slip-lasted shoe is also recommended, because the sewn seam runs the length of the shoe giving it greater flexibility. Also look for shoes that are reinforced around the ankle and heel to stabilize the foot and extra cushioning under the ball of the foot.
• People with normal feet can wear any type of walking shoe, although a curved last is generally preferred.

When you walk, the natural motion of your foot rolls gradually from the heel to the toe, with your foot bending at the ball on each step. That's why it is important for walking shoes to have enough flexibility in just the right places. A good walking shoe should give a little when you twist it and bend at the ball of the foot. When you put the shoe on a flat surface and push on the toe the heel should come up off the surface. If it does, the shoe has the curvature you need to conform to your movement during walking. Make sure the heel is low and not too wide. A slight undercut in the heel will help your foot begin its roll from the heel through the step.

Here are some other important tips for buying a good pair of walking shoes:

• Shop at the end of the day when your feet are slightly swollen to get a good fit.
• Try on shoes with the socks you will wear when walking. If you use an orthotic, bring that to the store when you try on shoes as well.
• Have your feet measured standing up and fit your shoes to the larger of your two feet.
• Be sure there is enough room in the toe box for your toes to wiggle and about a half inch between your toes and the end of the shoe.
• Take time when shopping to try on different brands and walk around the store in each pair. Be sure to walk on a hard surface, not just on carpeting. Let your foot be the guide to the fit, not the shoe size or style.
• Look for lightweight, breathable materials for greater comfort.
• Run your hand all over and inside the shoes to feel for any seams or catches that might irritate your foot.
• Choose shoes that lace for better foot stability and control.
• Make sure your heel fits snugly and does not tend toward slipping out of the shoe.
• Wear your walking shoes only for walking to extend their life. Consider buying two pairs and rotating your wear to give each pair time to breath between walks.
• Replace walking shoes after every 300 to 600 miles, depending on how hard you are on your shoes.

Please contact us if you have any questions regarding your feet or how we may help keep you walking in comfort at 704-786-4482 or visit our website at http://www.familyfootcare.info/.