Summer Flip-Flops: Foot Friend or Foot Foe?

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The days are getting warmer in Austin, TX and those flip-flops are calling your name from the closet. With the ability to slip them on quickly, allow your feet to stay cool, and outfit your feet for just a few bucks, flip-flops definitely have their positive qualities. But are these good for your feet? Here’s what you need to know.

Cheap flip-flops don’t offer support for your feet.

One of the things people love about flip-flops is they’re cheap. You can easily invest in ten different pairs in different colors. However, flip-flops also don’t offer a lot of support for the shape of your foot. Most of the inexpensive versions are made out of a piece of foam rubber and a strap. The foam rubber doesn’t have any arch support, which can put a lot of stress on your feet, ankles, and legs when you walk.

Flip-flops leave your feet open to injury.

Flip-flops that are made from cheaper materials do not offer a lot of protection for your feet. Something as simple as a sharp rock could easily pierce the base of the sandal and cause a severe injury to your foot. Many visits to a podiatrist every year stem from injuries to the feet caused by wearing flip-flops. Even though flip-flops can be comfortable, they are not the best footwear when you are out and about.

Not all sandals are bad.

Even though the majority of flip-flops do not offer much in the way of support for your feet, there are some sandals that can be suitable for wear, so you don’t have to toss them all. Look for sandals that:

  • Offer some level of arch support for your feet
  • Have secure straps around your toes to prevent bending your toes to keep the shoe in place
  • Provide a dense enough sole to protect the bottom of your foot

Let Us Help You with Your Feet in Austin, TX

Protecting your feet is vital, even if it means letting go of ill-fitting and ill-protecting footwear. If you are having problems with your feet, reach out to us at the office of Dr. Jeffery LaMour, DPM, PA.

 

High heels pain

High Heels and Your Feet: What Every Woman Needs to Know

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While it is true that high heels can make a woman’s legs look amazing, Mother Nature never intended a woman’s five toes to be wedged into the teeny-tiny front end of even the most fashionable pair of heels. Furthermore, once she has successfully wedged her toes into the front of this elegant shoe, the remainder of her foot is bent at a 45-degree angle (or more) and then shoved into its own very thin space. This puts additional pressure on her overly-crowded toes as well as on the ball of her foot. Women who wear heels regularly are probably doing one of the worst things they ever could to their poor, helpless feet.

The Unpleasant Results of High Heel Use

The use of high heels can cause a woman to develop bunions, callouses, corns and a condition that everyone dreads, hammertoe. While these are all unsightly and can cause pain, there are other very painful issues that frequently result from repeated high heal wear. These painful issues include shooting pains through the spine and the foot (i.e., pinched nerves), chronic tendonitis and stress fractures.
Ideally, Dr. Jeffery LaMour prefers that his patients switch to wearing shoes that are less harmful to their feet; however, he knows that this is not an option for some women. Therefore, he recommends that these women use the exercises below to try to counteract the negative effects of wearing high heels on a regular basis.

Exercises to Help Counteract Negative Effects of High Heel Use

The Intrinsic Muscle Stretch — Helps to Prevent Bunions, Hammer Toes, Stress Fractures, and Pinched Nerves

  1. Using the hand opposite of the foot you are stretching, place fingers 2 through 5 between your toes. Your thumb should be held outward. Hold this for 30 seconds. While holding this position, the muscles between the metatarsals (long bones) of your foot are being stretched.
  2. Now, push the toes downward. Hold this position for 5 seconds. This stretches the top of the foot, including the toes.

Repeat both parts of this exercise 10 times on each of the days that you wear high heels.

Stretching the Foot/Ankle Extensors — Helps Prevent Stress Fractures of the Shin Bones and Feet

While in the kneeling position, take a rolled-up hand towel and place it under your feet. The towel should be placed just beneath the area where your toes and the rest of your foot meet. Gently place your hips on your heels, almost as if you are sitting. You should only place enough pressure on your heels to feel a pulling sensation across the top of your ankles and feet. You may also notice a stretching sensation up the front of your shins. Hold this position for 30 seconds.

Repeat this stretch twice on each of the days that you wear high heels.

What Should You Look for in a Running Shoe?

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Did you know you should retire your running shoes once you’ve run 300-500 miles in them? For runners that average 10 miles per week, that’s a new pair of shoes at least once a year.

Your feet are complicated structures of bone, muscle, and connective tissue that work together to carry you to the finish line. Choosing the right running shoes for your feet is more than just picking out your favorite brand. The wrong pair of shoes can cause blisters, discomfort, and even an injury that keeps you from your runs.

When you buy new running shoes, you should look for a pair that matches your running style and supports your feet properly. Trying on the shoes before you buy and testing them by walking or running briefly is a must.

The choices in running shoes seem endless, and it can be hard to know where to start. That’s where we can help. Our podiatrist, Dr. Jeffery LaMour, regularly helps runners learn more about their feet and find the best running shoes to keep them active. Choosing the right running shoes often involves studying your running habits and examining your biomechanics to find the perfect fit.

Consider your running habits

Do you run a few miles every week or do you regularly run marathons? Your running habits and where you run play a role in your shoe selection.

If you’re training for a marathon, you’ll probably log more miles on your shoes than if you run for exercise alone. Running more means that your shoes will wear out faster. Replacing them in a timely fashion is key because running in worn-out shoes makes you more prone to injury.

Where you run influences your shoe choice, too. Hard surfaces like sidewalks and streets can be higher impact than running on trails or grass or a treadmill.

Running shoes for the road typically have softer midsoles and extra cushioning to absorb shock from solid surfaces like concrete and asphalt. Shoes for running on trails often have thicker soles to protect your feet from sharp rocks as well as thicker treads to keep you from slipping on rocks or mud.

Get your feet and gait measured

Your gait refers to the way you naturally walk and run. We can assess your gait and make recommendations to keep your feet comfortable as you run. A professional evaluation of your feet can make a big difference when you’re looking for the right running shoes. Some gait abnormalities, like overpronation or underpronation, can be corrected by the right running shoes.

Whenever you buy new shoes, you should have your feet measured to make sure you’re getting the right size shoe. Your feet change over time, and shoe manufacturers update their designs regularly, so the exact style of shoe that you bought last year might not fit the same way this year.

When you come for a shoe fitting, bring your old running shoes. Wear patterns on your used shoes will show us how your feet move as you run and help us determine if you might benefit from shoe inserts.

Once you find the right pair of running shoes, it’s a good idea to break them in slowly. Changing shoes can change your gait, and your new shoes might have more support than you’re used to. Take your new shoes out for a few short runs to let your feet get used to them before you go on a longer run.

Still, have questions about choosing a pair of running shoes? Come in to see Dr. LaMour for professional help. He’ll evaluate your feet to help you learn about the type of support you need in shoes, and make personalized recommendations just for you. Call one of our offices in Austin or Pflugerville, Texas, or request your first appointment online today to get started.

10 Shoe Shopping Tips for Happy Feet

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Your feet serve you well, carrying you where you need to go, all while bearing the entire weight of your body. It’s a tall order and these relatively small body parts are usually up to the task. If you hinder their function in any way, however, you run the risk of creating painful foot and ankle problems.

The better option is to provide critical support for your beleaguered feet in the form of good footwear that’s an asset rather than a liability. At Family Foot & Ankle, we aim to help our patients in Pflugerville and Austin, Texas, take the best care of their feet and that means choosing the right shoes.

Here are 10 shoe shopping tips that will keep your feet happily skipping along.

1. Take it down a notch

If you’re a woman, you probably guessed that we need to address the elephant, or the heel, in the room. High heels are bad for your feet and ankles, and there’s no getting around that. Since we know that fashion wins out more often than it should, we advise you to choose your heels wisely. Opt for heels that have a wedge shape to them and a raised platform at the toe. Wedges are far more sturdy than stilettos, and the platform at the toe gives you the height you want without the added pressure on the balls of your feet.

2. Size matters

It may seem obvious, but when you go shoe shopping, make sure the shoe is the proper size for your feet. While you may have been a 6 a few years ago, you could now be a 7 (not to mention different manufacturers may size shoes differently). Better yet, go to a shoe store that still measures your feet to be sure. And be sure to measure both feet, since one may be slightly larger than the other.

3. A little breathing room

While those pointy shoes may add just the look you want, they’re incredibly bad for your feet. These shoes can lead to metatarsalgia (pain in the ball of your foot), hammertoes, and neuroma, a painful nerve inflammation between your toes. Opt instead for a shoe with a wider toe box, allowing your toes to spread out and do their job. In fact, the rule of thumb is that you should have at least a ¼-inch space between the end of your toes and the shoe.

4. Leave flip flops for the beach

Flip flops are easy to throw on and run around in, but these shoes provide little in the way of arch support, and they’re highly unstable. We see many ankle injuries in people who wear flip flops at inappropriate times.

5. The right tool for the job

It’s important that you chose the right footwear for the activity you’re engaged in. Hiking out on a trail in treadless street shoes can be a recipe for disaster. Make sure that your shoes match your activities in terms of tread, support, purpose, and coverage.

6. Try it out

When you go shopping, walk around in the shoe as much as you can. Designer warehouses provide ample room with carpeted floors, but you’ll have more difficulty in a smaller shop. Still, the more you wear the shoe, the more you can determine how well it fits. You’d be surprised to find how many shoes start to pinch or hurt when you take them for a real spin.

7. Timing and preparation matter

If it’s the middle of the summer, and you’re shopping for hiking boots while wearing sandals, plan ahead and bring along the socks you would use for the shoe you’re shopping for. As well, avoid shoe shopping first thing in the morning. As you go about your day, your feet expand, so try and do your shopping in the afternoon.

8. Attention to detail

While the shoe you want may look great on the outside, it’s the inside that matters when it comes to your feet. Check and make sure that there aren’t any seams or hardware that might irritate your feet.

9. Be sensible

It used to be that sensible shoes were ugly shoes. That’s no longer the case, as shoe manufacturers are answering the call for fashionable and comfortable shoes. So, even though it’s a brand your mother wore, take another look — you might be pleasantly surprised.

10. Get help

To maximize just about any shoe, custom orthotics can make good shoes even better by providing support where you need it most, from your arches to your ankle. At Family Foot & Ankle, we offer thin custom orthotics that are crafted to fit your feet in most any shoe you want to wear. With custom orthotics, your shoe options may even get broader.

To learn more about finding the right shoes for your feet, feel free to call us at Family Foot & Ankle, or book an appointment online.

How to Wear Shoes When Your Feet Are Sunburned

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We hope you had a wonderful Memorial Day yesterday! Summer will be here before you know it, and with the weather heating up, holidays are a great time to go swimming, sunbathing, and picnicking. As fun as it is, flip-flopping around in sandals or going barefoot through the grass can put your feet at risk for sunburn. Dealing with burnt, blistered, red skin is no fun anywhere on your body, but it can be particularly tough on your feet, since you’ll probably have to put on shoes and walk around even while they’re still healing. At our Austin podiatry practice, Dr. Jeffery LaMour and our team are here to help you with every facet of your foot health, including sunburns. We provide practical advice to assist with your podiatric health through every season and holiday. In the following blog, we’ll cover how to wear shoes when your feet are sunburned and give our tips for healing that frustrating condition.

Shoe Suggestions

Chances are, you won’t be able to drive your kids to school, go grocery shopping, or waltz into the office barefoot. It can be difficult or even seem downright impossible to strap on shoes over your burnt skin. To get through this tough stage of healing, we recommend:

  • Wearing flip-flops or other open shoes such as sandals, if appropriate. The less pressure you can put on your skin and the more you can leave it open to the air, the better. Steer clear of tight straps or textured materials that could rub against the burn.
  • Wearing loose socks and relatively roomy shoes, if you must wear close-toed footwear. Ideally, you can strike a balance between shoes that are too tight, which will pinch the burn, and those that are so big that your feet slide around in them, which could create much-unwanted friction for your sensitive feet.
  • Test out your shoes before you leave the house. While you might want to remain barefoot for as long as possible with a burn, it’s a good idea to try out your footwear for five to ten minutes before you head out. This gives you time to realize that the straps on those sandals are actually too tight, or switch out those textured socks for a smoother pair.

In addition to the above, you may want to take a low dose of an anti-inflammatory medication while you’re out and about to diminish discomfort and swelling. Also, see if you can minimize your time in shoes during the first few days after your sunburn. You should also avoid sun exposure as much as possible (so, if you need to work or run errands outside, you might want to go for close-toed options). This will give your feet the opportunity to heal faster.

Treating the Sunburn

Following the right steps at home can also make wearing shoes out more bearable, even with a bad burn. WebMD suggests: “apply cold compresses to your skin or take a cool bath to soothe the burn.” You can also utilize special “creams or gels” such as those with “menthol, camphor, or aloe.” These ingredients can help relieve discomfort and moisturize the area. For even greater relief, WebMD suggests: “refrigerating the cream first” so it’s nice and cool. You can also help treat your sunburn from the inside out by “drink[ing] plenty of water and other fluids so that you don’t become dehydrated.” Prevention also advises avoiding soap or using only a mild brand, since it “can dry and irritate skin with a sunburn” and instructs sunburned patients to “gently pat your skin dry with a clean towel” after wetting them, since rubbing the skin too vigorously with a towel can “irritate it further.”

Podiatric Prevention

Of course, we’d all rather just not get sunburns on our feet in the first place. In addition to avoiding the discomfort of a burn, a proactive approach can help you avoid more serious health risks. Care2 reported: “Members of the New York State Podiatric Medical Association (NYSPMA) were recently polled to find out if they’d ever found melanoma or skin cancer during a routine foot examination. Seventy-five percent said they had.” To save your feet and, potentially, your life, we recommend that you always remember to put sunscreen of at least 30 SPF on your feet, reapply it every two hours, and avoid excess sun exposure. We also recommend you see Dr. LaMour at least annually for podiatric examinations. During these appointments, he will check your feet for any abnormalities and provide further foot care advice.

Are Your Feet Sunburned?

Did your feet have a little too much fun in the sun this Memorial Day? Do you want more recommendations for handling sunburned feet and other summer foot care tips? Contact our Austin podiatry practice today to find out more and schedule an appointment with Dr. LaMour.

Original Source: https://www.drjefflamour.com/foot-care/how-to-wear-shoes-when-your-feet-are-sunburned/

The Best Types of Shoes for Flat Feet

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According to the Institute for Preventive Foot Health, “8 percent of U.S. adults ages 21 and older (about 18 million people)” suffer from flat feet. This problem may be prevalent, but that doesn’t make it healthy. Your arch is the baseline for your podiatric well-being and the foundation of your general health. However, you might not even realize you have this condition or have a clue how to handle it. At our Austin podiatry practice, Dr. Jeffery LaMour and his team often assist patients with flat feet. While severe cases may require more intensive treatment or even surgery, flat feet can typically be managed with lifestyle modifications. One of the most important factors to consider in handling flat feet is your footwear. Your shoes could make or break your arch health. In the following blog, we go over the basics of flat feet and provide our recommendations for the best shoes if you suffer from this condition.

Flat Feet Fundamentals

Many people suffer from flat feet without knowing it. The Institute for Preventive Foot Health offers this definition: “Flat feet (pes planus) is a fairly common condition in which the foot does not have a normal arch, and so the entire foot touches the floor when you’re standing.” WebMD explains further, “Tendons—tight bands that attach at the heel and foot bones—form the arch…when the tendons do not pull together properly, there is little to no arch. This is called flat foot or fallen arch.” Basically, the inner middle portion of your feet should be slightly raised to properly support your body weight and maintain a healthy foot structure. If it has collapsed, you suffer from flat feet.

There are a variety of factors that can lead to flat feet, including genetic conditions, tendon damage, foot fractures, aging, obesity, arthritis, and many others. If you suffer from flat feet, WebMD explains, your feet might

  • become tired easily
  • be “painful or achy, especially in the areas of the arches and heels”
  • swell at the heel
  • cause leg and back discomfort
  • strain or be unable to move in certain ways, such as “standing on your toes.”

If you have experienced any of the above, we recommend that you Dr. LaMour for a complete diagnosis and customized treatment plan.

Footwear Characteristics to Consider

If you have flat feet, what kinds of shoes should you be wearing? In her Livestrong article on this topic, Deborah Dunham highlights three features your footwear should have if you’re flat-footed:

1.    Support. She advises against “shoes without any support such as flip-flops, sandals, or high heels,” since “these do not give the arch any lift.” At a minimum, she recommends purchasing footwear with “added support” which simply means the shoes “are technically designed to do what a normal arch is supposed to do.”

2.    Stability. Dunham describes, “People with flat feet tend to pronate, or turn their ankle inward when they walk or run.” Stability shoes are specially designed to control the angle of the foot within the shoe and “correct this pronation.”

3.    Motion Control. Particularly for those with flatter feet, Dunham suggests, “motion control shoes…a step above stability shoes with additional support and control to keep the ankle straight when moving forward.” These shoes are jam-packed with extra material to support your feet and lift your arches up as you exercise.

Keeping these three points in mind should help you make better choices when you pick out your next pair of shoes.

Our Recommendations

If you have flat feet, it might feel like there simply aren’t any good shoes for you, but that isn’t true! Dr. LaMour and our team can assist you in finding great footwear that suits your needs and boosts your podiatric health. For example, FootSmart has a wide selection and allows you to sort by ailment, so you can look for shoes designed specifically for flat feet. Riley Jones’ Complex article suggests the “10 best sneakers for runners with flat feet.” For an elegant, pretty look, Barking Dog Shoes spotlights five different styles of gorgeous flats for women with flat feet, including a pair from Taryn Rose footwear, which was “founded by an orthopedic surgeon…designed with room for the toes to wiggle, substantial arch support, and a layer of PORON® Performance Cushioning which is breathable and won’t break down with wear.” If you know what to look for, your options are virtually limitless!

How We Can Help

In addition to diagnosing your condition and helping you find appropriate footwear, Dr. LaMour can custom fit you for orthotics. These inserts can support your arches, enhancing your existing shoes or adding an extra layer of protection to already-supportive footwear.

Do You Have Flat Feet?

Dr. LaMour and our team can help you enjoy healthier, more comfortable feet. Contact our Austin podiatry practice today to learn more and schedule your appointment!

Original Source: https://www.drjefflamour.com/foot-diseases/the-best-types-of-shoes-for-flat-feet/

Holiday Heels and Heel Pain

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With the holiday season in full swing, there’s a lot to look forward to: special sugar cookies, brightly decorated trees, beautifully wrapped gifts, and cheer-filled events. The holidays are a great time to bust our your favorite sparkly dresses, and elegant coats. However, your cute, seasonal holiday high heels could put a damper on the festivities if they hurt your heels. Austin foot doctor, Jeffery LaMour, has made it his mission to help our patients enjoy the holidays without wrecking their feet. Our podiatry practice believes you don’t have to sacrifice your joyful holiday fashion for healthy, comfortable feet. In the following blog, we explain what to avoid in your seasonal shoes and our recommendations for better options.

The Science Behind Heel Pain

Every person’s feet are different, but there are a few key factors that could impact whether or not you suffer from heel pain after a night with your favorite stilettos. These include:

  • Sizing. You may be tempted to take advantage of year-end shoe sales, but if you end up purchasing heels that are too large or too small, you’re only making the problem worse. It’s better to sacrifice a shoe deal than have your feet wobble or be constricted all night. Remember that different brands can vary in their sizes, and it’s important to measure your feet every few years to get an update on your actual size.
  • Understanding your unique feet. Some have wider or narrower feet, while others suffer from calluses or bunions that could interfere with your heels. Style Caster’s Meghan Blalock writes: “a podiatrist would be the best way to know your foot type and what’s going on.” However, if you can’t come to our office right away, she recommends this technique: “Wet your foot and step onto a piece of construction paper. When you make an impression, it will show you how much your foot is flattening or how high of an arch you have. You can look at a person’s foot type and see why they are having pain.”
  • Stability. Sometimes, the most fashionable shoes are barely there at all. Thin little stilettos may be attractive, but they provide little to no support for your feet, virtually guaranteeing heel pain. The less shoe material there is, the more pressure it puts on your unprotected feet. Blalock advises: “the thicker the heel, the better…avoid thin soles, opting instead for a platform…[and] try a shoe with more coverage up top.”
  •  Your heel-wearing activities. What you do after you strap on your stilettos also has a bearing on your heel pain. In an article for Shape, Illinois podiatrist, Megan Leahy, notes: “If you have a choice between standing on a rug or standing on a wood floor, go for the softer surface. Standing on a rug is like having a cushion in your shoe.” If you plan to be standing or walking most of the night, you’d do well to go with a more sensible shoe. In addition, Blalock urges: “take breaks. Kick your shoes off throughout the day and stretch your ankles and toes.”

Paying attention to these elements can help you prevent your holiday heel pain.

Our Pro-Podiatric Picks

Some people say: “beauty is pain.” Dr. LaMour and our team couldn’t disagree more! It’s hard to have a good time when your heels are hurting, and healthy feet are gorgeous. Fortunately, there are many foot-friendly fashions available today. A few of our selections include:

  • Dr. Joan Oloff’s shoe brand. According to ABC News, Dr. Joan Oloff is “a California podiatrist and shoe designer who decided to rethink the structure of her shoes.” While regular heels concentrate your body weight and pressure on certain areas, Dr. Oloff explains: “In my heels, your weight is evenly distributed throughout the foot. So because your entire foot is sharing that load, you don’t fatigue, the muscles don’t fatigue.” Becky Worley at ABC describes Dr. Oloff’s pumps as “beautiful and comfy.”
  • Worley also recommend shoes “from another podiatrist, Marion Parke…designed with intricate buckles and rich suede…exceedingly comfortable for the level of couture they provided.”
  • For a less expensive option, Worley writes highly of “Corso Como 4-inch heels: more reasonably priced in the $100 range and very comfortable…[a] favorite among the corporate dress crowd.”
  • In her TODAY article “Hip, hip, hooray for high heels that don’t hurt,” Charla Krupp names “BEST STILETTO. Kate Spade ‘Karolina,’ $250…[a] four-inch stiletto” that is “so comfy that one of our testers didn’t want to take them off, let alone give them back!” This shoe is also a multipurpose dress shoe dazzler, in “black patent leather” with “rounded toes.”
  • Julie Lopez Shoes. Good News Network reports on this brand, designed for women with bunions, but “a comfortable, fashionable heel for all women!…Hand crafted in Italy…[these heels] are wider in the fore-foot but still look great.” They’re also complete with “tiny slits in the sides that offer a bit of expansion that [Lopez] called Flex Innovation Technology.”

Dr. LaMour can offer further recommendations at your next appointment.

In addition, we can custom-make orthotics to make your heels that much more optimal. These personalized podiatric inserts fill the gaps in your heels and support your feet to help prevent pain.

Your Foot Doctor is Here to Help

With our expert assistance, you don’t have to deal with a “heel hangover” after your holiday events. For more advice and podiatric care, contact our office today. We look forward to scheduling your next appointment.

My Feet Are Too Wide For Shoes

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Shoes are a part of daily life; from sneakers on the court to stilettos at a dinner party, we wear them for hours every day. If yours are constantly too tight, this can have a major impact on your overall happiness and well being. Those with larger, flatter, wider feet often have trouble finding well-fitting shoes. Forced to wear an ill-sized pair, those with wider feet might have their toes pinched, their ankles squeezed, and their heels crushed. Austin podiatrist, Dr. Jeffery LaMour, is here to help each and every patient find the right shoes for his or her feet. He can also help treat the conditions that might worsen this issue. If you’re suffering from these symptoms, read on to learn what you can do about it and how we can assist you.

Do You Have Wide Feet?

It turns out that wide feet aren’t at all uncommon. In her recent Wall Street Journal article “Feet Are Getting Bigger and Many People Wear Shoes That Don’t Fit,” Elizabeth Holmes notes: “in a U.K. survey, more than a third of men and nearly half of women admitted buying shoes that didn’t fit right.” In many cases, people purchase shoes that are simply too tight and small to accommodate their feet. Charlotte Kemp’s 2014 Daily Mail piece on shoe sizing suggests that the general population’s feet are getting slightly wider every decade, due to a variety of issues. Kemp writes: “Jane Winkworth [shoe company founder] has confessed that its ballet pumps are broader than they were when she started the business more than 20 years ago.”

Additionally, many people who have wider feet don’t realize that this is the case. In her humorous piece for The Debrief, Madeleine Knight poses the question: “you might not even think you have wide feet—but when was the last time you actually measured them?” She follows this up with a confession: “I forgot about [having wide feet] for 14 years and have been squishing my hugely wide feet into little skinny shoes ever since my mother stopped taking me [shoe shopping].” Even if you don’t think of yourself as someone with wide feet or have forgotten that your childhood shoe boxes had a “W” on the side, you might benefit from looser fitting shoes rather than cramming your toes into the trendiest, slimmest styles.

Finding That “Cinderella” Shoe

Do you remember those metal measurement devices with the foot outlines you used to figure out your ever-changing foot size as a kid? It may be time to bring them back out. Knight advises: “always measure your foot in the evening,” when they’re more likely to be at their widest. If you don’t have a foot-measuring device handy, you can use Knight’s guide or About.com’s instructions. These should allow you to determine a more exact shoe sizes (half sizes can be crucial!) and determine if you need a Narrow, Regular, or Wide fit. Every shoe company sizes slightly differently, so you’ll still want to try on several different pairs of each shoe at the store until you find that perfect fit. If you’re struggling to find shoes that really support your foot and feel comfortable, prescription orthotics may be the right choice for you. Dr. LaMour frequently custom-fits these inserts for our patients.

What’s Causing Widening?

Why do some people have wider feet than others? A few reasons include:

  • Nature: Of course, some people are simply born with wider feet, and there’s nothing wrong with that! You’ll just need to make sure you choose good footwear for your feet.
  • Ill-fitting shoes: That’s right—the tight shoes you curse could actually be making your feet even wider. Wearing constricting shoes can cause your big toe joint and bone to move out of place, creating a bunion. This widens the front part of your foot, potentially making your tight shoes more uncomfortable.  This is one more reason it is important to find the appropriate size shoe for you.
  • Fallen foot arches: While common and even normal in children, flat-footedness can lead your feet to feel wider and make many shoes uncomfortable. Foot Smart explains that this condition “usually develops as an adult because of excessive foot stress” (such as being on your feet all day or gaining weight) or, in some cases, “failing to treat a foot injury (such as an ankle sprain) without proper healing time.”
  • Swelling: Wide feet are often the result of edema, or swelling, according to Foot Smart. Edema has a long list of causes, from diet to “neuromuscular disorders,” injury, and hormonal conditions. If your ankles and lower legs are irregularly large, this is likely the cause.

If your feet simply seem too wide for shoes, Dr. LaMour and our team can help locate the source of your condition. Then, we can create a treatment plan to help you remedy this with our wide array of podiatric services.

Contact Your Austin Podiatrist Today

Do your feet feel too wide? Would you like assistance selecting the proper shoe for your feet? Contact us today to learn more about our practice and schedule an appointment with Dr. LaMour.

Protect Your Feet During Marathon Season

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Have you ever thought about running a marathon? According to Running USA, there were “more than 1,100 marathons run across [America]” in 2013 alone, so you’ll have ample opportunities to compete in one of these races. Many of them take place during the fall, when temperatures are cooler and people have more holiday weekends off. While they are a healthy and fun activity, long races can be tough on your trotters. Austin foot and ankle doctor, Jeffery LaMour, is committed to helping our patients lead active lifestyles while safeguarding their podiatric health. In the following blog, we’ll highlight some of the local races happening soon and how you can protect your feet during marathon season.

Upcoming Austin Races

The Austin area will be home to dozens of races this season, so we’ll showcase a few you might find interesting. You can pick which race suits your fancy, or perhaps run all three!

If you’re a hardcore marathoner, you’ll probably want to sign up for Spectrum Trail Racing’s November 5th Wonderland Marathon at MuleShoe Bend in Spicewood, a quick drive from Austin. This event also includes a half marathon and a 10k. Spectrum Trail Racing entices runners to “expect beautiful courses, an amazing community, and a stellar after party full of local flare.”

Perhaps you’d like to start with a half marathon that gives you a little more time to train. In this case, the Decker Challenge Half Marathon right here in Austin might be a good choice. This race has been held every year for nearly four decades. The Decker Challenge is “run on paved surfaces throughout the course” and “features views of the scenic lake for virtually the entire way around.” This hilly race would be a good event to test your skills and enjoy Austin’s beautiful landscape.

If you prefer shorter, more festive races, you might enjoy the Round Rock Rotary Reindeer Run, held the Sunday after Thanksgiving (November 27). This 5K run is perfect as a fun family activity. As you run, walk, or jog, you can check out “the incredible Rock’N Lights; a 2 million light ½ mile must see event of the season.” You can check out the stunning holiday lights display while getting great exercise and raising money for a great cause!

Why Racing is Rough on Feet

Running is good for your body, so why could it be bad for your feet? In his Runner’s World article on this subject, Hal Higdon points out: “our feet absorb more force during running than any other part of the body. Our feet propel us. Our feet have the absolute power to make running comfortable—or miserable.” It’s true; the way you treat your feet can really make or break your running experience.

When you run, you slam your soles repeatedly against the ground. They take the impact of every step, stride, and leap. Without proper care, yours might “ache, blister, sweat, crack, peel, itch, and smell” after running. Active magazine’s Deb Dellapena explains: “ignoring your feet and ankles comes with a price: Plantar fasciitis [torn tissue in the heel, causing a stabbing pain] and Achilles tendinitis [damage to the band of tissue that runs from the calf to the heel] are among the most common issues plaguing runners.”

Fortifying Your Feet

If you were born to run, but don’t want to deal with painful podiatric issues, never fear. There are many ways you can protect your feet so as to minimize this damage and discomfort. Some techniques include:

·      Choosing the right gear. Higdon writes: “proper shoe selection is vital to foot health—not merely the shoe brand and model, but the fit,” adding that “fit is just as critical in your non-running footwear” to maintain your athletic feet. He focuses on fit for socks, as well, noting: “ill-fitting socks are one of the primary causes of blisters.” Taking the time to sort through your options and find the right equipment is well worth it. In addition, Dr. LaMour can help you find optimal orthotics for your running shoes.

·      Taking it slow. This may seem counter-intuitive to speedsters, but in her Women’s Running piece, Jenny Hadfield suggests that you “develop like a fine wine…the general rule of thumb is to increase your mileage by no more than 10 percent each week,” giving your feet time to catch up with your fitness.

  • Finding a good form. Hadfield describes how “increasing your cadence [how often your foot hits the ground] is one of the easiest ways to improve running form.” Similarly, LifeHack advocates for the “POSE Method of running” to “avoid…planar fasciitis.”
  • Stretching. Dellapena highlights “8 exercises to prevent foot injuries” so you can improve your flexibility and strength.

Do You Want More Tips for Marathon Season?

Dr. LaMour and our team would be delighted to help you prepare your feet for your next race with our many services. We can also assist you in treating sports injuries so you can run more safely and swiftly. Contact our Austin foot and ankle practice today to schedule an appointment.

On Your Feet All Day? How to Care for Overworked Feet?

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The average person takes thousands of steps per day – and those who work on their feet take many more. Although it can be beneficial to move around and not sit at a desk, people who stand or walk frequently at work certainly experience their share of foot soreness and fatigue.

Choose the Right Shoes

If you are on your feet for long hours each day, you need to consider function over fashion when it comes to shoes. Sure, high heels, flip flops, and pointy toes look attractive, but they could cost you the health of your feet in the long term.

Wearing shoes without proper support and comfort can cause or exacerbate a wide range of problems. Minor issues such as blisters and corns and more severe issues such as bunions, plantar fasciitis, and pain in the hips, back, and knees can all result from wearing the wrong shoes for long periods.

Do the right thing for your feet – and the rest of your body – by wearing shoes with good arch support, a wide toe box, and proper support for your ankles. Shoes approved by the American Podiatric Medical Association (APMA) are a safe choice.

Drink Plenty of Fluids

Well-hydrated feet are healthy feet. Standing for long periods can lead to swelling and water retention, so flush it out by drinking plenty of water and non-caffeinated fluids throughout the day. This may also give you more energy, as even mild dehydration has been linked to fatigue.

Care for Sore Feet

Sometimes even the best cared-for feet need some pampering at the end of a long day. One of the best ways to give sore feet a break is with simple elevation. Put your feet up and rest!

In addition, heat feels good on tired feet, so try a warm foot soak or bath with Epsom salts. Some people find that essential oils such as peppermint are not only soothing, but smell great too.

A foot massage can feel wonderful at the end of a long day, so ask your spouse if he or she would be willing to oblige. A good foot massage can relax muscles and ease the soreness of tired feet. If you don’t have a live person to massage your feet, try a massage ball, available at many shoe stores. Simply roll the textured ball around under your foot for a relaxing DIY massage!

Stretch Out

Finally, be sure you properly stretch the muscles in your feet and legs at the end of the day. Stretching is not only relaxing, but it helps improve flexibility too. Gently stretch toes up and down, flex and point the foot, and be sure to stretch the calves. Don’t stretch too vigorously and don’t “bounce” while stretching. If you’re doing it correctly, it should make you feel good, not cause more pain.

Your feet carry you throughout your day, so treat them right! Care for them each day, and make sure you have a great podiatrist on your side if problems arise. Contact Dr. Jeffery LaMour and his experienced podiatry staff today!