Happy Feet

Pre-Summer Foot Care - Part 1 Callus

Summer is right around the corner and with it comes more time spent outdoors. Activities like running, walking, hiking, adventure racing, backpacking or fastpacking – all stress our feet. Now is the time to start pre-summer foot care. We’ll talk about this in several parts. Part one will talk about calluses.

     Calluses are controversial. A callus is thickened skin caused by recurring pressure and friction—usually a sign of ill-fitting footwear. Many people feel calluses help protect their feet from blistering. They can – but they again, they might not. The problem is that when, not if, you blister underneath calluses - these deep blisters are almost impossible to drain and treat. The hard callus rubs against any pressure point in your shoe (side of the heel or forefoot, ball of the foot, bottom of the toes, etc.) and when the rubbing has continued long enough, and/or with enough pressure, the callus begins to move against the deep layers of skin – and you have a blister.

     My suggestion is to work at reducing your calluses with creams and file them as smooth as possible. Some small callus is okay, but I would keep them fairly soft and thin. The thicker and harder they are, and the longer it takes to reduce them.    

     Buy an inexpensive callus file at your local drug store, or a pumice stone, and file the callus after showering or bathing. You also should also purchase a callus cream to apply after using the file.

     A bit of foot care before summer will help your footwear fit better and your feet feel more comfortable.

Features to Avoid in Shoes? Excuse me…

I found the article in the Pedorthic Newswire Issue # 228 a few days ago. The title of the article was “The Proper Fit: What athletes need to know about shoes.” It first appeared in a newspaper’s website in Ontario Canada and was written by a certified pedorthists.

     The article started by telling the reader, “When selecting a running shoe, or any shoe for that matter, there are a few important features to look for.” It then went on to talk about a strong heel counter, a strong shank, the best time of the day to shop for shoes, wearing the same socks that you plan to walk or run in when trying on shoes, and measuring your foot every time you purchase new shoes. This is all great advice. I have talked about this stuff for years.

     It was the next paragraph that I did not agree with. It read, “Features to avoid: Airbags, liquid gel, "shocks," "rebound," "bounce," although aesthetically pleasing, are characteristics that should be avoided. These features can create greater instability with walking and running if any biomechanical abnormalities are present within the gait cycle. Also, if there is a breakdown of the airbag, liquid gel, "shock," "rebound," or "bounce," the shoe itself becomes unstable, which places the foot in an undesirable position, leading to pain and discomfort in the feet, legs and lower back.”

     Excuse me… I have owned many pairs of Nike Air running shoes with their little air bags. I love them. Several are many years old and still hold their shock absorbing value. Not to say one of the airbags could never blow or be punctured by a thorn, but I’ll take that chance. The same goes for the gel and other shock absorbing devices. If there were problems, I know the shoe companies would rework the shoes.

     Here is an image from a patent website for United States Patent 6562427. It shows a schematic for a shoe airbag. It’d give you the full description but it would probably bore you. Here is just a bit of the text from the abstract for 6562427:

     “An airbag for shoes has a plurality of elastically compressible cylindrical cushion members which are interconnected in a predetermined array by a connecting plate. The cushion members/connecting plate combination is encapsulated in a casing. The cushion members, connecting plate and casing are joined together to form an integral unit. The cushion members have a spiral groove formed in their outer surface which increases their compressibility during the initial phase of compression.”

     Shoes with these features are valuable to those who need them. I think most of us are smart enough to know if the shoe suddenly felt “funny” or bottomed out because of a system failure, we would stop wearing the shoes. I will continue to buy any shoe that fits well and works on my feet – regardless if they have any one of the aforementioned features. I hope you will too. After all, my main goal is to keep my feet happy.

Embarrassed by Your Feet?

The press release on foot care got my attention. It is timely because we are coming up on summer, when many people will switch to sandals and flipflops – exposing their feet. I have clipped a portion of the press release because it is important to read.

In the field of foot care, podiatrists and other experts are acutely aware that unattractive feet can cause significant emotional angst, driving those embarrassed about their feet to seek a solution. Dr. Nicolas Romansky, a Pennsylvania podiatrist, says that he commonly sees patients who hide their feet out of embarrassment. He says, "There's a psychological overlay to foot problems, especially with toenails."

     Dr. Romansky says the distress resulting from unattractive toenails can be so extreme, he's had married patients who refused to allow their spouse to see their feet for years, sleeping and even having sex with socks on in order to keep their feet hidden.

     Carol J. Buck, CEO of Xenna Corporation, a company that sells foot care products, hears about unattractive feet on a daily basis. Buck says, "Thousands of men and women avoid trips to the beach or pool because they're embarrassed by the appearance of toenails or rough, scaly heels."

     Though women have long been known as the primary consumers of sandals and open-toed footwear, men are catching up. A recent "Morning Mindbender" quiz question from radio WINCFM in Winchester, Virginia, underscores the point: "8 in 10 women will not get romantic with a man for this reason." Answer? "Ugly feet."

     More than ever, clear, healthy-looking toenails and soft, smooth feet are essential to feeling confident -- especially during warm weather.

     Xenna Corporation is the maker of NonyX Nail Gel containing a patented ingredient that softens and breaks down keratin debris, the cause of discoloration under toenails, and CalleX Ointment, which exfoliates and moisturizes thickened and dry, cracked skin on heels, soles and toes.

     There are many similar products on the shelves. The point is to chose one and use it. I have said on many occasions, you don’t have to suffer from blisters. Well, the same holds true here, you don’t have to suffer from embarrassment from scaly skin, cracked heels, and unsightly toenails.

How Old Are Your Shoes?

One of these days I need to get a new pair of shoes. How many times have you said that to yourself? I’d bet, quite often.
     If you are anything like me, you tend to wear shoes until they are totally worn. The laces are worn. The uppers are worn; maybe the seams are starting to come apart. The midsoles may be shot. The insoles are flatter then a piece of cardboard. Why do we do it?
     Sometimes it’s a matter of money. Sometimes it’s a matter of time, or other priorities, or simply, hey, there’re only shoes.
     So, since spring is here, take a look at your shoes. Are they still doing their job? Is it time to retire them to the garden? Shoes do not have an infinite life expectancy. We need to realize this sooner rather than later. Spring-cleaning time is here for your shoes. Let’s keep our feet happy.

What’s in Your Shoe?

The other day I had to walk to the BART (Bay Area Rapid transit) station to go a work seminar. It’s maybe 1/3 of a mile to the station, and then after the ride, about ½ mile to the building where the session was being held. Then after the session, the same distances back to my office.
     On the way to BART in the morning, I felt something in my shoe. Not something big, but something that let me know it was there. I ignored it on the way there and I ignored on the way back. You know how it is – it’s not that bad, just a small irritant and when we don’t feel it, we forget it.
     When I got back to my office, I finally stopped to shake out the offending “thing.” I found it was a very small piece of grit – no more than 1/16 of an inch in size! In fact, here’s a photo of the small piece of grit. Doesn’t it look imitating?
     It can be the same way whether running, hiking, adventure racing, or like me – just plain walking. When we feel something inside our shoe, we often put off getting rid of it. If in a race, it takes to long. If hiking, there’s nowhere to sit. If adventure racing, the whole team has to wait.
     What we need to remember is that these small irritants in our shoes can, over time, cause hot spots and blisters. They can also wear holes in socks. They can also cause us to change our gait, which can lead to physical problems up and down the body.
     So when you feel something in your shoe, take a moment and check it out. Your feet will thank you.

Rotten Shoes

I love to read about the yearly Rotten Sneakers Contest from Odor-Eaters. Although, honestly, I wonder why this seems to be limited to kids. Here is this year’s story from Odor-Eators.com.

Eight kids, ages seven to fifteen, from across the country, descended on the small town of Montpelier today wearing sneakers so decrepit and odorous, even the town dump wouldn't take them. Why? To participate in the annual National Odor-Eaters Rotten Sneaker Contest. Each has won a regional contest and, therefore, earned a place in the national finals. In the end, Fifteen-year old Benjamin Russell took home the grand prize with a pair of two year-old sneakers that nearly caused the judges to pass out. You can watch the video here.
     Celebrating its 33rd year, the National Odor-Eaters Rotten Sneaker Contest is the ultimate test of just how offensive sneakers can get when they're not taken care of properly. Sneakers are judged on the conditions of the sole, tongue, heel, toe, laces or velcro, eyelets/grommets, overall condition and most important ODOR, by a panel that includes NASA "Master Sniffer" George Aldrich, Chemical Specialist for NASA space missions, and Rachel Herz, Ph.D, author of The Scent of Desire, and is a professor at Brown University.
     This year, Ben Russell beat out seven other contestants, from - Flushing, MI, Tooele, UT, Newnan, GA, Livermore, CA, Branchville, NJ, Barre, VT, and Las Cruces, NM, to take home the grand prize of a $2,500.00.
     The Champion confessed that his sneakers got dirty and smelly because he plays very hard. He goes fishing, hunting and camping in his sneakers for the past two summers.
     Ben also received the Golden Sneaker Award trophy, plus an all expense paid trip to New York City to see the Broadway show The Lion King, and a supply of Odor-Eaters® products to kick out the odor from his sneakers. Although the maker of Odor-Eaters products sponsors the contest, it's clear that the contestants keep the product far from their willfully worn and torn warriors submitted for judging.
     Ben's sneakers will also be enshrined in the Odor-Eaters "Hall of Fumes" in Montpelier, VT.
     For more information about the Odor-Eaters Rotten Sneaker Contest or Odor-Eaters products, visit www.odor-eaters.com.

Interchangeable Soles in Shoes?

Every once in a while we need a vacation. I recently took several weeks away from home and office – and spent time in Florida. That’s the reason for the time between posts.

     One of the things I enjoy while flying is to look through the SkyMall catalogue. Remember their catalogue? It contains lots of stuff that would be really fun to own – but you could also do without. In recent posts, I have written about shoes I have seen in their catalogue with a spring in the heel and shoes with a lift system that was highly cushioning. On this trip I found another interesting shoe.

     The Torrent shoes and Swift sandals are made with interchangeable outersoles. They are marketed as “Pack five pairs of shoes in the space of one.”

      Here is the text from the SkyMall catalogue: Save money and space with these "change the sole" shoes. Just buy the outsoles you need for the activities you love, from golf to fishing. Each rugged but lightweight sole locks securely in just 30 seconds with the Omnitrax sole system. The shoes are durable and extremely comfortable in any terrain. Adjustable ankle tension system allows for a glove like fit. Choose shoes in Brown-Maroon or Blue Bone. Choose sandals in Brown or Gray. Men's whole sizes in 6-14. Soles fit shoes and sandals. Hiking soles are included.  

     Extra interchangeable outersoles are offered for golf, river, boating, and fishing. The soles lock in place in the front of the shoe, then in several places along the sides of the soles, and then up the back of the heel. Certainly, if you travel, you know how much space footwear takes up in your bags. This could be a worthwhile investment. The Torrent shoes are $89.99, the Swift sandals are $79.99, and extra soles are $24.99.

     Korkers makes the shoes and sandals. Their website has a lot of good information about the shoes. Click here to watch a video of the shoes, which shows how to change the outersoles. In addition to the shoes and sandals, they offer Ultra-Lite Boots for hiking, three Wading Boots for fishing, and a cleat system for ice. Omnitrax Inc. makes the patented Omnitrax Interchangeable Sole Technology.

     Visit Korkers or SkyMall for more information. If you decide to try a pair, let me know.

Tips to Control Moisture and Cold

As your skin becomes wet it softens and is more susceptible to blisters. If a blister forms, it is more likely to rupture. The skin then separates further. Maceration happens when skin becomes soft and wet for long periods of time. This is what has happened when you take off your socks and find your feet look like prunes. The skin is tender, and can fold over on itself, separating, and creating problems. As layers of skin separate, blisters spread and the skin can split open and bleed, and the skin becomes whitish in color It is very hard to patch feet when this happened. Feet become so tender that every step is painful.
     Consider the following pointers when planning any event where moisture and cold can be an issue.
•    Wear socks that are have moisture-wicking capabilities. Socks made of 100% cotton should be avoided. Choose synthetic fabrics like Coolmax or Olefin or a blend of materials. Smartwool socks, make from wool, are good in wet conditions. Whatever socks you wear, change them frequently and dry the old socks.
•    Foot powders that absorb moisture can help keep your feet dry. Put small containers of powder into your drop bags and in your pack. Reapply powder when you change your socks. Zeasorb or Odor-Eaters both make a good moisture-absorbing powder that does not cake up into clumps. Wipe off the old powder and grit before applying new.
•    Wearing shoes that do not have adequate draining capabilities will subject your feet to extended periods of moisture. Use a heated nail to make a few small holes where your upper attaches to the lower part of your shoe or boot. Make one on each side of the heel and one on each side of the forefoot.
•    Consider wearing waterproof socks. SealSkinz Waterproof MVT socks from Dupont are made without irritating seams and have a vapor-permeable membrane sandwiched between an outer layer of nylon and an inner layer of Coolmax. Their weak point is their Lycra cuff that can let in water. Another option is the Seirus Neo-Sock or Stormsock made from four-way stretch neoprene with breathable macro-porous technology to prevent moisture buildup while sealing in body heat.
•    When resting or sleeping, take off your wet shoes and socks to allow your feet to breathe.

Buying Socks

Buying socks is pretty simple - they need to fit your feet. If you are buying socks for work, then most of us can buy them without a lot of thought. But if you are buying socks for a marathon, ultra, or adventure race, you need to be attentive to how they fit.
     The heels, toes, and length should fit snugly without sagging or being stretched too tight. Socks that are too big will bunch up and cause friction and skin irritation. Socks that are too small can cause the toes and joints to rub harder against the socks. Turn the socks inside out and look at the toe seams. Avoid those with bulky seams because they can rub, causing hot spots and blisters. After buying socks be sure to try them on with your shoes or boots to be sure they fit together and are not too tight. Remember also to discard socks when they become threadbare and too thin to provide their advertised benefits. The heels of your socks are a good indication of the amount of padding and loft.
     The right sock is one that fits your foot and fills the inside of the shoe. Being too tight or too thick can constrict circulation and lead to problems, especially in cold weather. Rubbing can lead to hot spots, which lead to blisters. Changing to thinner socks can cause extra movement of the foot inside the shoe, leading to friction, hot spots, and you guessed it, blisters. 
     Many people will pick a brand of socks and stick with them. That’s fine, but remember, socks manufacturers have made tremendous advances in sock construction. There are many fantastic socks being made and you owe it yourself to check them out.

Time on Your Feet

Over the years I have seen many people complete marathons and ultramarathons - walking or running. Most do well, suffering the usual malady of blisters, toenails issues, and an occasional ankle sprain. There are some, however, who finish their events with feet they can hardly walk on. Complaints range from, “My foot feels like one big blister.” to “I can’t walk!”
     These athletes usually have one thing in common. They have stressed their feet beyond what their feet are comfortable doing. There are several typical scenarios. The most common is they have simply done too much too soon. The second most common is that they have encountered conditions beyond what they were prepared for. Since all of us, even non-athletes, can learn from these experiences, allow me to explain.
     Sudden increases in mileage put undo pressure on the bones, tendons, ligaments and muscles of the feet. If you typically walk 3 miles a day and then suddenly walk 10 miles, you can expect your feet to feel sore, hot, and painful. Increasing your running miles from a 10K (6.2 miles) to a half-marathon (13.1 miles) will result in similar complaints. The rule-of-thumb for runners has always been to increase weekly miles by no more that 10% a week. This is good advice for all of us.
      Whenever we go for a walk or run, we might run into the unexpected. We step off a curb or roll our foot on a rock and turn an ankle. We hike on a trail and are not used to uphills and downhills, the tree roots and rocks, and the uneven terrain, and our legs, ankles, and feet become sore. It’s hot and we sweat more than normal, and this moisture leads to hot spots and blisters. We wear a new pair of socks, thinner than normal, and our feet move around inside the shoes, creating blisters. We wear a new pair of socks, thicker than normal, and the pressure inside the toebox leads to painful toenails.
     Whatever our activity, we need “do the time.” We must put the time on our feet to get them ready and in shape to handle the stresses we will ask them to endure. If you have a vacation coming up, or a marathon, count backward on your calendar and block off time to get yourself ready—including your feet. Putting in the time on your feet will lead to happy feet.