Posts for: May, 2015
The weather is getting nicer and nicer and it’s time to start thinking of summer. One of my favorite summer activities is having a nice picnic while enjoying the sunshine. But some of your favorite summer foods could be wreaking havoc on your feet. Let’s take a look at why…
Peripheral artery disease and diabetes are two common ailments for Americans. Eating right can protect our feet from these conditions. “According to the National Institutes of Health (NIH), a diet low in saturated fat, trans fat, and sodium and rich in fruits and vegetables can help reduce your risk of peripheral artery disease”. (http://goo.gl/N1U8So) Omega-3s are also recommended for good vascular health.
Sadly some of our favorite summer foods are high in sugar and other unhealthy ingredients, which can lead to inflammation and discomfort. Everyone loves a good hotdog, but the bun and toppings add plenty of unnecessary carbs and sugars. Try making your hotdogs kebob style! You can alternate pieces of delicious hotdog with squares of a low-carb tortilla and grilled veggies for a healthier alternative. For those who miss their ketchup and mustard, try an avocado dipping sauce to add some healthy omega-3s.
Potato chips. Everyone loves potato chips and your backyard barbeque burgers will look sad and lonely on your plate without their salty sidekick. But salt is another no-no for good health. There are plenty of non-potato alternatives in the chip aisle at the grocery store, but these can be highly processed with plenty of chemical additives that are equally bad. Try making your own chips from stuff you already have around your house. You can make chips out of tomato slices, peach slices, zucchini, eggplant, and plantains among tons of other fruits and vegetables. Give it a try!
Of course we cannot forget about dessert. Popsicles, ice cream, and other cold sugary delicacies are common cravings that finish off our picnics. But there is seldom any good nutrition in these foods. Instead of ice cream, try a shaved ice with a fruity topping. Mix some fruit with some low fat yogurt and put it in the freezer for a while for a creamy and nutritious dessert.
There are thousands of healthy alternatives to our favorite junk food summer options. A simple Google search can lead you down the path to a healthier life and an easy way to protect your foot health.
Even podiatrists go on vacation. And you should too! We're posting photos of anyone who captures themselves and any vacation-mates using FAAWC can koozies while away from home. The farther from Delaware County our koozies can get, the better. Free ones for you and members of your group can be picked up at our office, and photos (with location in the subject line, please) can be emailed to [email protected]
Every year we gather together to celebrate our mothers. Without them, we wouldn’t be where we are today. But do you know what they really went through to bring you into the world? Do you know what their feet went through? Foot pain is an often-ignored side effect of pregnancy. The natural weight gain of pregnancy throws off your center of gravity, resulting in an altered stance and added pressure to the feet and knees. Common problems experienced by pregnant women include edema and over-pronation.
“Overpronation, also referred to as flat feet, is caused when a person’s arch flattens out upon weight bearing and their feet roll inward when walking. This can create extreme stress or inflammation on the plantar fascia, the fibrous band of tissue that runs from the heel to the forefoot. Overpronation can make walking very painful and can increase strain on the feet, claves, and/or back.” (http://goo.gl/4ZOS6M)
How do you know if you are beginning to overpronate? Start by looking at the shoes you wear most. If you see excessive wear on the inside edge of your forefoot (under your big toe) and heel, then you are an overpronator. You can also take a pair of shoes you have been wearing regularly and set them on the table with the heels facing you. If the heels tilt inward, then you are an overpronator. The most obvious sign would be pain. The worse your pronation the more pain you will experience in the feet, knees, hips, and even all the way up to your back, shoulders, and neck. If overpronation is left untreated, it can lead to plantar fasciitis and bunions among other injuries. Along with everything else moms deal with during pregnancy, why would you resign yourself to that pain too?
What do I do if I think I am overpronating? First, make an appointment with your podiatrist. They will be able to tell you for certain how sever your pronation is and what the best course of action is. One of the easiest ways to support your feet from over-pronation is by wearing orthotics. They can be pre-made over the counter orthotics or a custom set molded by your podiatrist. Your doctor may also suggest a motion control shoe to help support your ankles and correct your overpronation.
The other common problem that mothers face is edema, or swelling in the feet. This usually occurs in the later months of pregnancy. First of all, your body retains more fluid during pregnancy. Secondly, the enlarged uterus puts pressure on the blood vessels, which delays return of blood to the heart. Almost all women will experience this to some degree during their pregnancy, but it’s important to keep a close on it so that you know if it’s just normal swelling or something more serious.
How would you know if your swelling is beyond the normal level? Look for uneven swelling. If one foot or leg is much larger than the other it can indicate a blood clot. Headaches that won’t go away, chest pain, or trouble breathing are all signs of a more serious condition. There are many ways to minimize swelling. Keep your feet elevated often. If you are sitting, prop them up on a box or stool to lift them. Don’t cross your legs either. Your footwear is also very important. Wear seamless socks and get your feet measured often. It is common for feet to change several sizes during the course of pregnancy. Don’t wear your shoes if they are too tight; go get a bigger pair. It may mean only wearing them for a month, but it will increase comfort, decrease swelling, and prevent your swollen feet from developing other problems. Keep up with the exercise also. Regularly walking or swimming will keep up blood flow and help avoid swelling.
Remember to thank your mother this upcoming Mother’s Day. Not just for raising you, teaching you, and giving you all her love, but also for putting up with all these feet problems just to bring you into the world. Have a Happy Mother’s Day!