It’s Easier Than You May Think!

          If you’re reading this blog, chances are you’ve decided, or are close to deciding, to start a fitness walking program.  You’ll find it’s both an enjoyable and hugely beneficial world you’re about to enter.

          First and foremost, get your doctor’s approval to start fitness walking.  Particularly if you’ve been a bit of a couch potato all winter, or have any health problems, it’s wise to secure your physician’s approval before starting any fitness regime. 

Hopefully you’ve read our last blog on finding the right walking shoe and are now prepared to lace them up. Some other things you might want to bring with you while walking are a cell phone for emergencies, a hat, sunglasses and sun block, a water bottle (always good to hydrate), and your CD or mp3 player to listen to music.

          Now my personal style is not to over-think a project like this. So, for your first couple of walking session, let’s keep it simple with these three suggestions:  (1) Dress appropriately.  If it’s chilly outside, it’s better to have a sweatshirt and take it off later than to be cold.  (2) For your first few outings, keep the walk short until you see what your endurance level is.  Ten minutes is perfectly fine to start with.  (3) And most important, have fun!  Committed walkers usually start for health reasons, but continue because they find walking calming, spiritually revitalizing, and/or a chance to quietly commune with nature. 

          On these first few walks, focus on time, not speed or distance.  For example, it’s better to start with a gentle ten-minute walk three days a week, then expand to 15 minutes next week and 20 the following week (or up your time as you feel appropriate based on your own ability).  You will gradually want to increase both your speed and the distance you walk, but in the beginning, just  concentrate on time.  Once you’ve worked up to 45 minutes, then work on speed and difficulty, such as adding steeper hills, varying terrains, etc. 

A good rule of thumb is to start walking three times a week with the idea of eventually moving to five times a week.  At the same time, each week you want to add at least five minutes to your walking time.  However, do remember that 10 minutes of easy walking is better than zero minutes.  The early goal is just to get moving.

          Plot your walking course.  I prefer the park for its seasonal beauty and because there aren’t any cars to distract me.  A quiet street is fine, particularly if there are sidewalks, but I find if you need to stay alert for oncoming traffic, it robs you of the joy of enjoying nature.

          The kind of surface you’re walking on also matters. Concrete, gravel, sand and mall floors have different challenges and benefits.  See what works best for you.

          I would advise having three established walking courses.   One being a “fast” track for the days you’re pressed for time and want to squeeze in a healthy walk; a mall walk for when the weather is annoying; and then a favorite “scenic” route through the park where you can really breathe in the serenity and beauty of nature.  Having a few choices on your walking routes wards off boredom and lame excuses.

          What is the best time of day to walk for you?  Some people like to do it first thing in the morning (and then come home, shower and dress for the day) while others like a nice walk after dinner.  Sneaking in a walk during your lunch hour is another good way to keep your routine going.  Walking is a great stress management technique and you’ll return to work revitalized.

          Finally, think about whether you like to walk alone or with someone.  As a busy professional with a full and blessed family life, I confess I treasure my time walking alone.  It helps me pound out the stress of the day and reflect on life.  Of course, this certainly doesn’t preclude walking with my wife or kids on occasion.  On the other hand, for many people a “walking buddy” can be a great source of disciple, inspiration and enjoyment. 

          In our next blog, we’ll talk about stepping up your walking program, the delights of using a pedometer, and the pros and cons of walking with your dog.  Until then, enjoy your walk!

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What You Don’t Know Can Hurt You

          In recent blogs, we’ve covered the health reasons for starting a walking program (it lowers the chance of cancer, heart disease and diabetes) as well as a list of strong motivators (walkers live longer, weight less and have more energy).  So, let’s move on to how to start your fitness walking regiment.

          First, an aspiring walker needs the proper equipment, which in this case is a good pair of walking shoes.  Find the athletic shoe store where serious runners go.  The salespeople or podiatrists there usually are best trained in finding you the right shoe that fits properly.  Once you have established a brand or shoe that works for you, you can also consider purchasing it online.

          As a rule, a good walking shoe should be flexible.  You should be able to twist a shoe (like you would wring out a wet washcloth).  The shoe should bend at the ball of the foot, not in the middle of the arch.  If you put the shoe on a table, you should be able to “rock” it back and forth with the toe being slightly off the ground.  Also, the heel should be no more than an inch higher than the sole under the ball of the foot.  (NO butt builders.)

          In addition to being flexible and having a low heel, a true fitness walking shoe will have a heel that is undercut, which means it angles in from the heel to the ground, not out.  Most walkers tend to land on their heels and do not need the built-up or flared heel that runners require for stability.

           There are different types of walking shoes for different types of walkers.  If you anticipate walking for very long distances, a cushioned walking shoe might work best for you.  There are stability shoes for walkers who want a stable and long-lasting shoe.  But the most popular are lightweight performance trainers that work well for many people.  The exception is for those who have been diagnosed as “overpronators” because their feet roll too far inwards and the arch of the foot flattens.  They need to find motion-control shoes.  A podiatrist can help determine if you have this condition.

          People often ask me “Can I wear running shoes for walking?”  While not all running shoes are appropriate for walking, most are fine.  In fact, some salespeople will encourage you to browse both the walking and running aisles for shoes you’d like to try on.

          A lot of walking shoes are really designed for comfort rather than for fitness walking.  So whether it’s a running or a walking shoe, be sure to apply the same “twist-bend-and-rock” tests we talked about earlier.

          Once you have your walking shoes, here are some tips on how to properly lace them based on your foot type.  The experts at Runner’s World Magazine suggest that if you have a high instep or a particularly wide forefoot, you start with the normal criss-cross lacing (near the toe), then mid-foot, don’t cross, simply feed the laces up their respective sides.  Near the top, return to criss-crossing for the last 2-3 holes.  You can adjust the “hole” you’ve created where there is no criss-crossing for your comfort.

          Another good technique is called the “loop-lacing lock,” often used to create a secure and tight fit.  To do this, simply put the lace end back into the same hole it just left leaving a small loop on the side.  Then thread the loose end through the loop on the opposite side to form a strong and tight closure.  If you have a narrow foot or problems with your heel slipping in the shoe, this technique works very well.

          There are several things you can do to make your walking shoes last longer.  I recommend you use your walking (or running) shoes only for walking (or running).  Yes, they’re very comfortable, but the shoes will last much longer if you change them after exercising.  Also, I am constantly telling my children to “Always unlace your shoes before you take them off.”  Yes, you’re tired and you are tempted to put one foot on the heel of the other and flip them off.  Don’t do it! 

If your shoes get wet, loosen the laces, take out the insides and let them air dry away from heat.  Store shoes where they can air out (preferably for a day or so), and don’t leave them in a hot trunk or gym bag.  Finally, as tempting as it is, washing machines are not your shoes friend.  Wipe, hand wash, scrap, scrub or brush them clean.

          Do you need two pair of walking shoes?  Yes, that would be very nice.  However, don’t buy two pairs of shoes at the same time.  Buy one, make sure you like it, then invest in a second pair a few months later and alternate them.  You are probably due for a whole new pair of shoes when (1) the “mileage” hits 300-400 miles, (2) the soles are worn out and/or (3) the shoe fails the flex test.  Or maybe new shoes just feel much better!

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The weather is starting to change and the smell of spring and summer are in the air. The desire to get out of the house is becoming stronger. So what should you do? Go for a walk. Yes, something as simple as a walk can help relieve pent-up spring rain-storm blues, increase circulation and promote a healthier lifestyle.

            At SSPC we’ve decided to focus some blog articles on two subjects, “Walking For Health” and “Running For Health.” We’ll address one or two aspects of these exercises each week, give you all the facts, and hopefully make it easier for you to start AND continue, perhaps for the rest of your life.

            So, since one walks before they run, we will begin with walking. As physicians, we will remind you that any exercise program should have the approval of your doctor before starting.

These motivating facts might surprise you!
Here they are:

1. Walkers Live Longer. According to Ms. Bumgardner, a 12-year Honolulu Heart Study of 8,000 men discovered that by walking just two miles a day, the risk of death nearly cut in half. In particular, the chance of cancer was greatly reduced. Nearly all exercises, including walking, go a long way toward protecting the heart and the circulatory system because they raise the HDL (good cholesterol), recharge the immune system and keep weight down.

2. Walking Reduces the Risk of Cancer. Study after study shows that walking significantly reduces the chance of cancer, particularly breast cancer and colon cancer. For those undergoing cancer treatments, walking has been shown to improve the chance of recovery and survival.
   

3. Walking Reduces the Chance of Heart Disease and Stroke.  This is a 2-for-the-price-of-1 that nobody should pass up. The amount of supporting medical research is profound: A moderate walking program for 30 minutes a day improves the heart and goes a long way toward preventing heart disease.
   

4. Walking Reduces Stress, Depression and Blood Pressure.  Moderate exercise, like walking, has been shown to reduce emotional stress and depression. Other studies have shown that rather than one long walk, three or four short, brisk walks throughout the day can control and lower blood pressure.
   

5. Walking Reduces the Risk of Diabetes. Walking for 30 minutes a day cuts the risks of getting Type 2 diabetes in both men and women.
   

6. Walking Helps Prevent Weight Gain. According to research by Dr. James O. Hill at the Center for Human Nutrition at the University of Colorado, if you add 2,000 steps to your current activities, you may never gain another pound.  (To lose more weight, simply add more steps per day.)
   

7. Walking Decreases the Chance of Impotence. We already know that exercise in general increases the sex drive in men and women. For men, walking 3-5 hours per week lowers the chance of erectile dysfunction by 30 percent.
   

8. Walking Boosts Brain Function. A study by the National Council on Aging found that people over the age of 60 who walked 3+ miles a day or 45 minutes enjoyed increased thinking skills and were mentally sharper.
   

9. Walking Improves Mood. Nearly all exercise encourages the release of endorphins, the body’s natural “happy drug.” A recent study published in the Annals of Behavioral Medicine showed that college students who walked regularly had lower stress levels that (a) couch potatoes and (b) strenuous exercisers like runners, which brings us to No. 10.
   

10. Walking is just as beneficial to your heart as running.  According to a study in the Archives of Internal Medicine, 30 minutes of walking brings the same risk reduction for heart attacks as running.
    

And did we mention that a committed walking program is a good way to lose weight, too? If adding 2,000 steps a day to your current activities maintains your weight, then adding 2,001 steps is the first step toward losing weight.

Speaking of numbers, many physicians are seeing that the truest indicator of heart health is a person’s overall activity level, NOT their weight or their BMI (Body Mass Index). In other words, a couch potato is more at risk for heart problems than a person who is overweight or even slightly obese. The point is… just start moving.

In our next blog, we’ll talk about how to choose a proper walking shoe. However, don’t feel like you have to wait and read this before starting!

Top 10 source: http://walking.about.com/od/beginners/tp/startwalking.htm

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YourNewly Walking Toddler Is The Perfect Age to See a Podiatrist

Overthe years, I have been impressed that so many parents recognize theimportance of bringing their young children in to have their feetchecked by a podiatrist. Moms and dads seem to know that adultproblems with knees, ankles and feet often start at a very young age,and that they seem to want to help their kids avoid this. Bravo tothem!

So,at what age should a child visit a podiatrist? At Snyder/StuartPodiatry Centers, we see babies just as they are starting to walk,therefore we can spot any irregularities that might need attention.

Whyis visiting a podiatrist vital at such a young age? First, rememberthat the foot is a surprisingly intricate part of the human body. With many working parts, the foot has more potential for problems. On top of that, the feet of toddlers are complex, pliable and verysoft. Any incorrect pressure on the foot – whether from shoes orwalking -- can cause a deformity that lasts a lifetime.

Didyou know that within the first year of your child's life, the footreaches half its adult size? Those initial 12 months of his or herlife is extremely important to the feet. A podiatrist watches forirregularities in the child's development, as well as some of themore serious problems like Sever's disease that affects the heel,Osgood-Schlatter's disease that causes problems at the knee –both often dismissed by parents as "growing pains."

Morecommon among children are flat feet. If both parents have thiscondition, there's a likelihood their child will have flat feet. However, small children actually have a little pad of fat in the archarea. It disappears over time, but can make a child's foot appearflat. A podiatrist can determine if your little one has flat feet,and make recommendations to help with this condition.

Likewise,many young children start walking with their toes pointing indirections other than straight ahead, which is where they shouldpoint. If a child's toes that point inward as he or she walks,this is known as "in-toeing." The hallmark of an in-toe walker isthat the youngster trips more often than normal. The opposite,"out-toeing," is even more common. Most children outgrow theseconditions, but if it continues past age 2, other treatments may beneeded.

Another"popular" condition among toddlers who are just learning to walkis "toe walking," or equines gait. Again, most children outgrowthis quickly. However, toe walking can be caused by neuromuscularconditions like muscular dystrophy, cerebral palsy, differences inleg length, Achilles tendon shortness or spinal cord abnormalities.If this continues, the child should be evaluated.

Thegood news here is that most foot problems in children are eitherpreventable or correctable with appropriately fitted footwear. Thereis a world of specialized orthotics and insoles that can help mostfoot problems. A podiatrist can help with this. And since mostadult foot problems start as babies, early detection is important.

Hereis a short list of things a parent should look for in their children:

1. Frequenttripping, bumping into things or falling. Thisis a sure sign of an imbalance of some sort, and is nearly alwaystreatable.

2. Unexplainedbumps or lumps on feet. Youngchildren do not get bunions, calluses and hammerhead toes. Have anyunexplained bumps examined.

3. Feetand/or leg pain. Yes,it is normal for all children to have the occasional"growingpains," especially at night. But if it lasts more than a fewdays, it's worth having a medical professional take a look.

4. Unevenshoe wear. Examinethe soles of your child's shoes regularly. Look inside and outfor any signs of uneven wear. This signals that better orthoticsare needed.

5. Checkout toenails. It'sunusual, but children can develop in-grown toenails and skindisorders on the foot. Take a careful look at your child's feetafter a bath to make sure everything is in order.

Finally, if you have morequestions about children's feet, please call one of the SSPCoffices or email us. Also, our friends at ePodiatry.com recommendthe book, "Is Your Child Walking Right?: A Parent's Guide toLittle Feet" by Andrew K.C. Chong and available at amazon.com.

For ‘Happy Feet’ in 2011, Think Prevention, Safety, and Kindness

Here we are in a new year!  And with comes a few traditional New Year’s Resolutions.  Uugghh!

Why don’t we do something a little different this year?  Forget the mundane “Exercise more,” “Lose weight,” and “Clean out the garage” promises.  Let’s focus on your feet and their well being.  After all, if you have happy feet, then you can exercise more to lose the weight by cleaning out the garage!  Make sense?

Here are my five suggestions packaged as one resolution for 2011.  If you’re an avid reader of this blog, you might already be doing half of these happy-feet suggestions.  Build on that!    
These suggestions are listed “David Letterman’s Top 10 List” style, starting with the last at No. 5 and building to the most important tip.  Here they are:

5.Take Better Care of Your Shoes.   Let’s start thinking about our shoes as an “investment,” both financially and in the well-being of our feet.  After all, you undoubtedly sank a few coins in those shoes, so they’re worth taking care of.  

Probably the hardest thing on your shoes is how you put them on and take them off.  Whether your shoes are laced, zipped or slip-ons, use a shoe horn.  This goes for men, women and children.  Forcing you foot into the shoe without a shoe horn bends the back of the shoe down, which then weakens the core structure that is designed to protect you.  

The same is true with using one foot to step on the sole or heel of your other shoe while pulling your foot out.  Sure, the sole is securely attached, but it won’t be for long.  Take three seconds to (1) unlace or unzip the shoes then (2) pull them off with your hand, not your foot.  Your shoe investment will look newer longer – and provide the support you need.

4.Safety First.  The world is a treacherous place and your foot will be the first to find the danger that lurks around every corner.  Be smart.  Running to catch the bus in five-inch heels is unwise.  Mowing the grass in flip flops is downright stupid.  And wearing the same work shoes every day of the week is counter-productive.  

Veteran athletes and classically trained dancers understand the value of preparation, including acquiring the proper equipment and uniform.  Take a tip from them and ask yourself, “Do I have the right shoes/socks/footwear for this task?”  Even if it’s shopping the mall, you need the right “equipment” on your feet!

3.Be Pro Active on Foot Health Care.  With the exception of blisters, most foot problems emerge over a period of time.  Hammertoes, bunions, falling arches, even toe fungus start small, then go nowhere but worse.  And nearly all of these problems can be treated (1) less painfully, (2) without surgery and (3) less expensively when caught early.

Take 30 seconds each week to sit down and examine your feet.  The best time is right after a shower.  Check both the tops, bottoms and sides of your feet.  Is everything where it should be?  Are there any new bumps or rough spots?  Unexplained blisters or corns?  Toes overlapping each other? Are there any unusually sensitive spots on your heel or the ball of your foot?  If you can’t resolve it with a pumice stone, give our offices a call and let us take a look.  It’s much easier (on you) to address foot problems early.

Finally, at Snyder-Stuart Podiatry Centers, we’re seeing more cases of gout come through our doors.  [See our October blog on Gout for more information.]  Know these two things about gout:  (1)  It is exceptionally painful and (2) it’s preventable.  Watch the alcohol intake and drink more water.


2.Buy Better Shoes.  As I’ve said many times, shoes are your feet’s best protectors.  Whether it’s fluffy bunny slippers or steel-toed work boots, shoes stand between you and a perilous world. The average, fairly active person takes about 10,000 steps a day, so protecting your feet from outside elements is vital.

But that’s only half the benefit of proper shoes.  From the inside, shoes -- rather the right shoes -- provide support.  Correctly sized, they keep your toes, arch and heel in their optimum work place, and help to keep your posture in proper alignment so that taking those 10,000 steps takes less wear and tear on you.

If you’ve never had professionally sized shoes with proper orthotics prescribed precisely for you, consider giving them a try in 2011!  You’ll see a significant difference while adding to the long-term well-being of your feet.

1.Be Kinder to Your Feet.   Is it because our feet are the furthest from our brain that we forget to give them a moment of our attention until something starts to hurt?  

Feet are fairly low maintenance.  Not all, but most foot problems become realities through action done to them, not on their own accord.  So, if you have a pair of shoes that continue to hurt you even after a normal break-in period, replace them.  Life is too short.  

On a weekly basis, preferably right after a shower, sit down and examine your feet.  Take a pumice stone to smooth out any emerging calluses.  Check in-between toes for anything odd, and use a moisturizer on your feet and ankles.

Every month or two, both men and women benefit from a professional pedicure.  Cut the toenails short and straight across.  Keep an eye out for ingrown toenails. (By the way, our Aesthetic Foot Spa offers a delicious, medically based pedicure and foot treatment at all of our Snyder-Stuart Podiatry Centers.  If your pedometer has passed the 100,000 mark, it’s time for a checkup!)

Finally, from all of us at Snyder-Stuart Podiatry Centers, we wish you a Happy New Year filled with love, kindness and very happy feet!

HighHeels or Not, Here Are Several Ways to Ease ThePressure On Feet, Legs and Back from Standing

Tis the season for holiday partying! Those dreary days of Januaryand February will be here soon enough! It's great to see friends,spend relaxed time with co-workers and most of all, I feel like mywife and I enjoy more quality time alone while driving to and fromall those parties! So as far as I'm concerned, bring it on!

It's about this point in December, however, when I start hearinglittle a whining from some fellow partygoers. A frequent complaintis all the standing that is often involved. Expanded cocktail"hours," parties at homes with too few sitting areas, and longwaits in a crowded restaurant bar while waiting for your table alladd up to a lot of standing.

So, as a podiatrist and a surgeon who spends hours at a timestanding in one spot, there are a couple of things I can suggest tomy fellow party-goers. (BTW, in January there will be a blog devotedto people, like nurses, waitresses, chefs, pharmacists, etc. who do alot of standing on the job. This blog is for non-professional, partystanders.)

If standing for long periods is troubling to you, the first thing toexamine are your shoes. Partying is hard on the feet, particularlyfor those wearing six-inch heels (frequent visitors to this blogalready know what I'm going to say about that).

You might have noticed in our offices and on our Web site,(www.feetonline.com),we only sell an amazing brand known for running shoes. Except for mybedroom slippers and Tuxedo dress shoes, I only wear one brand ofrunning shoes shoes, as do my kids, in-laws, etc. The brand isAetrex. After years of researching the subject and rejecting dozensof shoe designs, I chose Aetrex for its state-of-the-art design andtechnology. These shoes cradle and protect your feet better than anyother. (Give me a call if you'd like to learn more.)

Feet are not the only things that suffer from standing for longperiods. Leg and back pain are frequently involved. Prolongedstanding is also attributed to more serious, long-term ailments likevaricose veins and more circulatory problems.

So, what can be done? Here are a few suggestions that might help asyou head off to the next set of festivities:

1. Posture: Think of your spine as a stack of small blocks. These blocks need to be in a perfectly vertical line or they willwant to fall, in which case your muscles work overtime to keep youstanding up straight. Perfect posture is when your muscles are veryrelaxed in a straight posture. Your chest is slightly forward,shoulders are back, the head is up, hips tucked in and your feet areevenly spaced with equal weight on each foot. You don't have tostand like a guard at Buckingham Palace throughout the entire party,but good posture will help.

2. Move: Whether you're sitting or standing for long periods,the key is to move every few minutes to keep the bloodcirculating. Walk to the bar, to the door for fresh air, to thehostess to check on wait time for your table, etc. This keeps theblood circulating and (momentarily) lessens the pressure on yourfeet.

3. Shift Your Weight: This will give each foot a few moments ofrelief. Rest one foot on a bar stool rung. Lean against the bar ora wall for a few minutes. Again, those few moments you can take thepressure off your feet will help.

4. Flex: If you're a dancer, sneak in a small demi-plie(small bending of the knees) and releve (raising up on your toes). Men often "rock" forward and back. If you can sneak outside anddo a few deep knee bends, you'll really feel better! Again, allthis circulates the blood.

5. Slip Off Your Shoes: Over the years, I've caught my wifedoing this at parties. She's so good at it, no one even noticesas she gently steps out of one heel, stands shoeless for a fewmoments, then slips the shoe back on and does the other. She saysthat doing this on a cool tile or marble floor also helps to cooloff her burdened feet.

6. Share A Seat: This can be fun! If your spouse or datesnatches a free chair first, go be cozy together! Guys wouldn'tdo this, but I've often seen female friends share a bar stool,each sort of half sitting, half standing for some extended relieffrom standing.

7. Support Hose or Support Socks: This, of course, requiresplanning ahead, but if you're off to a wedding reception orfunction where you know there will be standing, women might trysupport hose and men support socks. The key is to have plenty ofwiggle room in the toe area – reducing the blood flow to your feetwill cause problems. Go a size up if you need to.

Like many problems, it's no one thing you do that helps to lessenor resolve the

problem, but a combination of things. So try a few of these ideas asyou head out for your next "standing" event.

And, by the way, from all of us at Snyder Stuart Podiatry Centers,Happy Holidays!

Quick Rules For Faster Recovery From Foot Injuries

Most of us who are old enough to get into a "PG-Rated" movie have experienced the pain and indignity of a sprained ankle or foot. It often happens when we are rushing about or engaging in sports, and it's usually a simple matter of your body going east while your foot goes west. Ouch!

As podiatrists, sprains and pulled muscles are our most popular injury. It hurts and comes with a considerable amount of pain, so people are quicker to reach out for help. However, with a sprain or pulled muscle in the foot, by the time a patient gets to a doctor's office or Emergency Room, the opportunity to quickly lessen the pain and promote healing has passed.

What to do? Ice and heat therapies are the two most effective resources you have for a sprained ankle or foot. However, ice and heat are not "synonymous." You use each separately at different times and for different reasons. Using the wrong therapy can actually aggravate the situation.

Here is a simple rule of thumb for suddeninjuries: Ice first, heat later. The greatest amount of swelling occurs in the first minutes after afoot or ankle injury. Cold reduces swelling, so by quickly applyingice, you can significantly cut down on the recovery time.

If you or someone near you hurts their foot or ankle, here is what you need to do immediately to help:

1. Get to a safe place. If you went down while scurrying across a busy intersection on a yellow light, do what you must to get to the curb quickly. Likewise, if you came down "wrong" while snatching a rebound under the boards, pass the ball to a teammate and get out of traffic. You want your hurtankle to be your ONLY injury of the day.

2. Determine if you are injured. Particularlywith athletes who are in exceptional condition, muscles can stretchand recover quickly, thus the term "walk it off." For mostpeople, this might not be true. The best way to determine if youare injured is to sit on a chair or bench with your feet flat on thefloor. This should immediately take the pressure off your hurt foot or ankle and ease the pain a bit. Take a moment to collect yourself. Then see if it hurts to stand, walk or stretch your foot in several directions. The hallmark of a broken bone is strong and relentless pain. If the pain is more of a throbbing that increases and lessens depending on your movement, then likely you have a sprain.

3. Wiggle your toes. The quickest way to determine if you have broken one of the 26 bones in your foot or your ankle is this: Wiggle your toes. If you can't move all of them, and your pain is constant, then you need to proceed to the Emergency Room for professional medical treatment.

4. Ice the foot or ankle immediately. Thequicker you get ice or something cold on the injury, the lessswelling will occur and thus there will be a shorter recovery period. If you believe you have a sprain or twisted foot and are away fromhome, stop at the 7-Elevan for a bag of ice. Minutes count, sodon't wait until you get home. If nothing else is available, graba couple of cold sodas out of the machine and wrap them in a towel. In a pinch, paper towels wrung out in cold water work.

5. Elevate the foot. Whetheryou're sitting or lying down, prop your injured foot up so that itis above your heart. This decreases the amount of blood rushing tothe injury and therefore reduces the swelling.

"Icing" therapy should be done only withinthe first 48 hours of being injured. Whether a plastic bag with icecubes or – my favorite – a bag of frozen peas, carefully applythe cold to the injured foot. Start with 15 minutes on, then 15 off. (You don't want to add frostbite to your troubles!) After doingthis every so often over the course of two days, both the pain andthe swelling should lessen considerably. If they haven't, then youneed to see us.

Heat therapy should start on the third day ofthe recovery process. It is now helpful because – to put it in childliketerms – gentle heat sends the signal that "the emergency isover." The extra blood that rushed to the rescue can go home, andthe muscles and ligaments that tightened to protect you foot can nowrelax. It's a process.

As with ice, heat therapy should be done forshort, on-off periods of 15 minutes at a time. An electric heatingpad is best, but a hot water bottle wrapped in a towel also works. Don't use heat while you are sleeping, and continue to keep the legelevated whenever possible.

Crutches are helpful for two reasons: Mostimportant, they take the pressure off your injured foot whilewalking. Second, when you are out, they signal to those around youto stand clear and not bump you. (Best not to go down a secondtime.) For under $40, you can order crutches through your pharmacist(many Schnuck's pharmacists will do this), or most Walmart's nowcarry them.

Finally, gently wrapping the injured ankle orfoot in an ACE bandage is a good thing. The compression from the ACEbandage protects your foot from re-injury. However, when home, takethe bandage off so blood can circulate freely.

Let me emphasize that this "ice first, heatlater" recipe is only for sudden sprained ankles or a pulled muscleor ligament in the foot. Other body injuries, like a pulled backmuscle, have a different protocol. Chronic conditions, like shinsplints, also have a different use for ice and heat. We'll addressthose challenges in another blog.

If your seemingly simple sprain continues toseriously hurt after 48 hours, please call us at the Snyder-StuartPodiatric Center nearest you and we'll set up an appointmentquickly.

How to Put Together a Neat Gift for Your Favorite Nurse, Teacher, Chef, Postal Carrier, Police Officer, Sales Person, Waiter, Surgeon, Masseuse, Etc.

At Snyder-Stuart Podiatry Centers, we could not be luckier! 

Much too often, our patients walk in our doors in pain.  Some are in such agony, they are fighting back tears.  Then about 90 percent of the time, they walk out of our Podiatry Centers better. Maybe not skipping, but decidedly better.

Of course, some problems take more time to heal than others, and certain difficulties may even require surgery.  But finding answers and – at the very least – at path toward becoming pain-free is usually uplifting to our patients.

All of us at Snyder-Stuart Podiatry Centers feel very blessed that we regularly can help people feel better, and often return to their normal activities pain-free after treatment here!  We do not take this for granted.

From our satisfied patients, we get a lot of requests this time of year for ways of sharing the “good feet” experience with others.  Yes, we have gift certificates for a range of services at SSPC, but we’ve also pulled together several ideas for small gifts, or a gift basket, that you can put together fairly easily.  Some of the products we carry in our offices, others can be picked up at a drug or department store, and some may be ordered online.

If you exchange gifts this holiday season with a friend, relative or colleague who spends a lot of time on his or her feet, read on.  Here are some ideas and specific directions that might help anyone move to “Happy Feet” status!

1.SSPC Gift Certificate:  We love gift certificates!  It’s fun to be able to pick out exactly what you want, and on your own time frame.  SSPC offers gift certificates for any amount you choose, they are valid for one year and they can be applied to any product OR service SSPC offers.  If there is someone who you’ve been nudging to visit SSPC, this is a great incentive!


2.Shoes:  At SSPC, we carry a range of casual, running, walking and diabetic shoes designed to protect feet as well as address certain problems.  This is something that requires the assistance of our professional staff for the person who is going to be wearing the shoes, so they can’t really be picked out by a third party.  However, we do offer gift certificates that can be applied to the purchase of any of our shoes.

3.Insoles & Pads:  Obviously we are big believers in foot pads and orthotics, both to help with an existing condition and  to prevent damage to the feet.  However, again these are custom-fit products which require a professional.  If you suspect your gift-receiver would benefit from orthotics, we’d suggest a gift certificate that he or she can apply in our offices.

Here are some suggestions for smaller items that could go in a gift basket or Christmas stocking:

4.Walk Healthy Hygiene Treatments:  If you’re a fan of SSPC, then you’ve heard us lecture about the value of hygiene solutions.  They are designed to treat existing foot problems and even prevent difficulties down the road.  We have sprays for your feet and for your shoes.  Both dramatically reduce the growth of bacteria, yeast, mold and a range of foot funguses.  They run between $11 and $20, and our staff can help you pick the one that’s right for your purposes.

5.Walk Healthy Arnica Gel Plus:  This is a great product for the athlete or runner who regularly gets little twists and sprains.  It is a topical gel that reduces the swelling and bruising from an injury.  The price is $20 for a 3.3 ounce tube and is available at SSPC.

6.Walk Healthy Exfoliating Lotion:  This along with a good pumice stone is one of the best preventive things you can do for your feet.  It’s a topical lotion that helps to dissolve calluses and the rough, dry areas on your feet and heels.  It runs $20 for an 8-ounce bottle at SSPC.

7.Walk Healthy Moisturizing Crème:  If you read our blog for runners and marathoners earlier this Fall, you know how helpful it is to keep feet moisturized and smooth.  It cuts down on the formation of calluses and reduces the chance of blisters.  The price is $20 for an 8-ounce jar.

8.Walk Healthy Foot & Shoe Powder:  This is the best way to wick perspiration away from your foot, and to protect against athlete’s foot.  The cost for 4 ounces is $10 and this is available as SSPC.

9.PediFix Wart Stick:  This is a popular product for our female patients.  Warts on your feet can be painful, and are particularly annoying to those who shave their legs.  This is a solid-base wart remover, meaning that the important wart-removal ingredient, salicylic acid, is applied through a wax-based applicator – an improvement over messy liquid products.  This wart stick is $8.30, and you can pick it up at any SSPC location.

10.Dr.’s REMEDY Nail Polish:  Finally, for the girly girl in your life, consider treating her to the best nail polish on the market today!  We really support Dr.’s REMEDY Nail Polish.  This product is enriched with naturally occurring antifungal ingredients such as garlic bulb extract and tea tree oil.  Developed by a podiatrist, Dr.’s REMEDY has all of the good things and none of the bad!

Dr.’s REMEDY comes in many great colors and runs $20.  This month, SSPC is offering a special:  Buy three bottles and get the fourth free!  Additionally, if you’d like us to mail this gift to someone for you, we will ship them for free!  (The available colors can be seen on our Web site at http://www.everythingforyourfeet.com)
We hope this gives you some ideas to shorten your holiday shopping list – and the
wear and tear on your feet!

Also Preventable -- Here's a Good Bullet to Dodge!

Gout. Sounds like something building contractors use to fill up holes, doesn't it? The reality is gout is no laughing matter. It can wake you up in the middle of the night in screaming pain. It hurts to wear shoes, to walk. It puts you on the defensive around small children and pets who might inadvertently hit your inflamed foot.

Gout is not life-threatening, but it is joy-threatening. It's a little black cloud that puts your personal alarm system on high alert, and that in itself is pretty draining. Here's the good news: There are new treatments that are, with some lifestyle adjustments, effective. Even better, gout is often preventable.

So, what exactly is gout? Surprisingly, gout is a form of arthritis that exclusively targets one specific place on your body – your big toe. It's known for sudden severe attacks of pain around the large joint of the big toe. Many of my patients report waking up in the middle of the night in screaming pain and feeling like their big toe in on fire. Shoes, even socks, are painful to wear.

These attacks can last a few days or several weeks, and can spread to other joints in the feet, knees, ankles and hands. Generally speaking, gout only gets worse, so it's best to see a doctor earlier rather than later.

Basically, gout occurs when you have unusually high levels of uric acid in your blood, which then forms sharp, needle-like urate crystals that accumulate around a joint to cause pain and inflammation.

Statistically, men between the ages of 40-50 are more prone to gout than women, as are those with a family history of gout. People who consume more than two alcoholic drinks a day, who have high blood pressure, diabetes, arteriosclerosis or hyperlipidemia are also candidates for gout. Left untreated, the urate crystals that cause gout can lead to kidney stones – a bullet you really want to avoid.

Snyder Stuart Podiatry Centers regularly – and successfully -- treats patients with gout. At your first appointment, we will diagnose what may be happening with your inflamed toe. Sometimes a blood test to measure the uric acid level in your blood or a joint fluid test to confirm the presence of urate crystals is necessary. Quite often, however, we can determine with a simple examination and interview if the problem is gout.

Once it's established that gout is the problem, we determine which medication is best for you to treat gout and to prevent further attacks. Generally, we start with a non-steroidal anti-inflammatory drug (NSAIDs) at a higher dose to stop the attacks, then a lower daily dose to prevent further attacks. Usually this does the trick, but if necessary, there are more powerful medications available to us.

Medication aside, one of the most powerful ways to control gout is also the same path to preventing this disease – by adjusting your diet. This includes (1) eliminating all alcohol, (2) doubling your intake of water and (3) cutting back to five ounces of protein (fish, meat and poultry) a day. That's doable, isn't it?

Also, new studies have shown that sensible quantities of coffee, cherries and Vitamin C have shown to reduce the uric levels, though we don't know why.

If you or someone you know is suffering from gout, give us a call. We can set up an appointment, check out what's going on, and then move you on to a healthier – and pain-free – path!

An Alternative Solution to Lessen High-Heel Foot Pain

All month long we've been writing about foot pain – a subject we're intimately familiar with here at SSPC! Recently, we looked specifically on the pain that comes from wearing high heels ("Treating High-Heel Addiction: Five Ways to Lessen Self-Inflicted Foot Pain"), and we hope many of those suggestions have worked for you.

In this blog, we're focusing on a new, and in some circles slightly controversial procedure: Injectable foot padding. This is where an injectable substance, either fat, collagen or an hyaluronic acid, is injected in the balls and/or heels to add plumpness and cushion to the feet. This procedure is not painless, it is not cheap, and it is not for everybody.

Having said all that, for some women (men are not as prone to this problem), it is an appropriate solution when others have failed.

What is valuable to understand here is that for nearly all of us, the padding on the bottoms of our feet starts to deteriorate after the age of 40. For feet that are exposed to exceptional pressure, such as the pressure that comes from standing for long periods (like surgeons, nurses, chefs, retail associates, teachers, etc.), certain kinds of athletics, such as runners, and devoted high-heel wearers, the loss of natural padding is accelerated. In fact, even young and slender women in their 20s can start to lose their natural padding if they are die-hard high-heel wearers.

The result of losing one's natural foot padding is pain. It's much like walking around barefoot without the protection that shoes provide.

One solution? Injectable derma fillers in the foot.

While there are several to choose from, the filler we use most often at SSPC is the popular wrinkle filler, Restylane®. Originally developed in Sweden, the Restylane filler is a clear, non-animal-based, biodegradable gel that is composed of hyaluronic acid, a substance that naturally occurs in the body. Whether used on the face or the feet, Restylane lasts between six- and nine months for most patients.

Nevertheless, injectable foot padding falls under the category of an invasive procedure, and like any procedure, it carries some risk. However, our experience is the risk of complications is fairly low.

If you think you might be a candidate for injectable foot padding, please give one of our SSPC offices a ring and set up an appointment. We can help you decide the best course of action!

What Are You Giving/Getting for Christmas?

Yet long before "aesthetic podiatry" emerged, we've performed certain procedures that fall more into the category of aesthetics rather than strictly medical. For example, foot funguses. This unattractive condition usually does not have powerful medical repercussions, but for those men and women who struggle with it, they often turn to podiatrist for a solution – and we have several solutions to offer our patients.

At SSPC, certainly our No. 1 goal is to provide you with exemplary medical treatment. But we wanted to go a step further beyond just pain-free. We think it's OK to want your feet to lookfeel great. So, a few years ago, we "dipped our toe" into the field of aesthetic podiatry by introducing our SSPC Fantastic Foot Facial. great as well as

We were actually drawn to the idea of foot facials after literally thousands of patients over the years came to us to resolve a bad experience they had with an untrained pedicurist. Invariably, the problem was the result of someone who had massaged, manipulated, shaved, cut, trimmed, sliced or punctured the patient's foot, which then led to bad things. We helped to resolve those problems.

But we got to thinking, "What could we do to go beyond fixing a foot problem to actually promote healthy feet?" Our solution? Fabulous Foot Facials!

What is a foot facial? It involves a series of procedures, and just the way a good esthetician adjusts a facial to meet the needs of your face, we customize our Fabulous Foot Facials to address your particular needs.

Generally speaking, the SSPC Fabulous Foot Facial usually starts with exfoliation. After soaking in a warm bath, we remove dry, scaled skin and calluses. We may use a foot mask, or glycolic pads to soften and treat certain problem areas.

For "battle-worn" feet, we may do a deep-heated moisturizing mask. And where appropriate, we use creams that promotes the growth of collagen as it fills in fissures or cracks in the skin around the feet.

This all-important moisturizing step also gives us a chance to do a little massaging and make sure everything is in its proper place.

Viola! You now have feet that look and feel 10 years younger!

There are additional procedures that we can do during a Fabulous Foot Facial for a separate charge. For instance, Nail Whitening is where we file and shape toenails, then bleach them, much like teeth whitening. Botox treatments are available for the feet help to control exceptional foot odor and hyperhydrosis, a severe foot-sweating condition. (This is particularly popular with men and the results can last for up to a year.)

What aesthetic podiatry procedures do we not do? We do not perform liposuction on the toes (yes, really), nor do we shave down bones to move a patient from a size eight to a size six (it's called the "Cinderella procedure"). These are procedures that have limited demand in Hollywood – and that's where you'll have to go to find someone who will agree to do them. We do not.

However, if you are looking for a special gift for a soon-to-be bride, a husband whose feet are shredding your sheets, or a secret indulgence for yourself, give us a call. We can set up an appointment, or arrange for a gift certificate for an SSPC Fabulous Foot Facial!

Ever since the Jack Nicholson/Morgan Freeman movie, The Bucket List (2007), came out, I've noticed more of my patients have mentioned that running a marathon was on their lifelong "To Do" list. Bravo if you're considering this! And, of course, I'm going to assume it's with your primary care physician's approval, right?

As a runner myself, I know the great things running does for your body and soul. As a podiatrist, I also know how hard it is on your feet. So, let's talk a little foot care, shall we? There are several things you can do to protect your feet so they are in good shape to take you where you want to go.

The first thing is toenails. I can always tell a runner by his or her toenails. They are usually thicker than normal, and either yellow or black. The change in color and/or texture comes from running downhill, and unfortunately, it's a fact of life for dedicated runners. It is usually not a health issue, just a cosmetic one that we can address in our office if it interferes with your career as a shoe model. (Ha!)

If you're looking for an excuse to have a pedicure, here's your chance. A runner's toenail should be cut straight across, and a bit on the longer side. If you're prone to ingrown toenails, the shape should be gently rounded out with a file.

Calluses, as you know, are a hardening of the skin. Blisters are soft pockets of fluid that form when friction rubs against the foot. Calluses and blisters are preventable, but keep in mind that both are defense mechanisms attempting to protect your foot.

Calluses form over time, and are easy to spot and eliminate with a pumice stone after every shower. Blisters are more problematic since they have the potential of becoming infected. Once a blister forms, you can swab the area with rubbing alcohol, then take a sterile pin or needle and drain the blister. Leave the skin intact since this forms a protective layer over the sensitive area of skin. Bandage with antibiotic ointment.

To prevent blisters, many runners coat their feet with Vaseline or some kind of lubricant to form a protective shield. (Remember, dry skin is prone to friction.) You can also wear two pairs of socks for extra protection, or invest in blister-free synthetic socks that will wick moisture away. Avoid the white, all-cotton athletic socks because they retain moisture.

Shoes are probably the biggest and most important investment a runner can make. As I've said with other shoe-shopping expeditions, it's best to pick out shoes later in the day when your feet are more swollen. Bring your own runner's socks with you, as well as any insoles or orthotics. All of these will help the salesperson calculate a better fit.

Try several different manufacturer's shoes on, and in different sizes. There should be almost an inch between your big toe and the end of the shoe. I also recommend having two pair of running shoes so you can switch off each day. Here at Snyder/Stuart we are big fans of Aetrex running shoes. In fact, I have mine on right now! We carry them here in our office or you can now order them online, at our doctor-run site, www.everythingforyourfeet.com .

Also, the way you lace your running shoes matters. There are several ways to lace shoes to either avoid or compensate for certain problems like high insteps, wide or narrow feet, bone spurs or simply something rubbing you the wrong way. Runner's World' online magazine (www.runnersworld.com) has great videos to show you precisely how to tie laces so you avoid certain difficulties.

Orthotics and insoles are two of my favorite subjects when it comes to foot health – I'd prescribe them for flip flops and bedroom slippers if I could! Here is what you need to keep in mind: The insole is the cheapest part of any shoe. Do you really want to be slamming hundreds of pounds of pressure on your delicate foot with very little cushioning between you and the pavement?

Here is what I can offer to inspired runners: If you are serious about running, bring your new (unworn) running shoes into SSPC and let us check them out for you. We can check the fit, they way their laced, the stress points, and if you need professional orthotics to further protect your feet.

Also, you may want to check out the line of men's and women's Aetrex running shoes that Snyder Stuart Podiatric Centers carries. After years of research, we chose to carry Aetrex because it represents the highest standards in comfort, breathability and performance. I wear them myself, as do many on our staff. We like the way Aetrex provides stability and shock attenuation in a high-performance shoe. And we've seen that the advanced technology and materials the company incorporates goes a long way toward keeping feet healthy, dry and cool while running.

Drop in and see us at SSPC. We'd love to show you a running shoe!

Squats. When it comes to analyzing the pros and cons of the new butt-firming shoes, probably the real villain here is everyone’s powerful dislike of squats. After all, if we liked doing squats, who’d need the shoes??? Everybody wants a glorious butt; no one wants to earn it the old-fashioned way.

So, can a specially designed shoe reward you with an impressive tush? As a podiatrist, I’ve had several patients recently ask me about the virtues of the new line of athletic shoes that are specifically designed to tone leg and buttock muscles. Sorry, but the short answer is “No.” In fact, the potential injuries stemming from these shoes can range from inflamed Achilles tendons to broken ankles.

Here’s the important thing to understand about the design of these new butt-firming shoes: The principle is to throw you off-balance. It is your body’s struggle to regain its balance that gives the illusion that the shoes are “working” your muscles.

This isn’t exercise, it’s your body in crisis-management mode.

“The instability built into [butt-enhancing shoes] makes a wearer work harder to maintain his or her balance – effectively giving muscles a more rigorous workout, shoe companies say,” writes USA Today’s Michael McCarthy in his June 30, 2010 article, “A revolutionary sneaker, or overhyped gimmick?”

This same principle is at work when you wear six-inch high heels. Again, your body is rushing to keep from toppling over, thus that energized feeling in your legs, which, BTW, I’m told wears thin rather quickly.

All shoes, even the new butt-firmers, change a person’s gait. This is why I regularly suggest to my male patients that they switch up their shoes and not wear the same pair every day. (Women seem to do this without much encouragement.) The idea is to switch around the pressure points on your feet. But routinely alternating shoes is a long way from trying to throw you off balance.

Here’s what I can enthusiastically recommend to those seeking a better butt: Skip the donut at breakfast and (in appropriate shoes) walk an extra block each day. The results will be the same, yet you will avoid (1) the cost of the shoes, (2) a trip to the emergency room, and, even better, (3) no squats!

Neil S. Snyder, D.P.M. 

I give up. Carrie Bradshaw and her gorgeous Sex and the City gal pals win. Women simply are not going to give up high heels, at least not in my lifetime.

As a podiatrist and surgeon, I’ve preached that over 85 percent of foot surgeries in this country – and at a cost of nearly $3.5 billion a year – are done on women. I’ve repeatedly said that pointed shoes with thin soles and spike heels lead to a range of foot, leg and back problems ranging from bunions, joint pain, stress fractures, calluses, corns, hammertoe, toenail problems, ball of foot pain, and tight heel cords (shortening of the Achilles tendon). Clearly I’m preaching to a choir who is tone deaf.

So, let’s move on. I’m offering five suggestions to those devout high-heelers who’ve already had it written into their will that they are to be buried in five-inch heels. Start slow, but try to incorporate as many of these ideas into your fashion sense as you can.

1. Shop for the right shoe: Three tips on shopping for shoes. First, it’s best to shop for shoes later in the day when your feet are a bit swollen and at their largest. Second, be sure and try on both shoes. Few of us have exactly the same sized feet.

Third, you need to understand that high heels are hard on all body parts south of your belt for several reasons. The most obvious is that a high heel throws your posture off its normal position, and then your body fights to regain control. (Recent SSPC blogs on “Footwear for Expectant Moms” and the new butt-firming shoes talked about the dangers of being unbalanced by your shoes.) The only advice I can offer here is to do a few laps around the shoe department in the desired shoes to see if you can control your gait. If you can’t, walk away.

2. Pay attention to the ‘pitch’ of the shoe. High heels pitch your body weight onto your toes which are then squeezed into a too-narrow toe box. It is precisely the same pressure as a ballerina on point shoes (also invented to create the illusion of height). So, when shopping for new shoes, try to go for ones with a rounded toe box or open-toe shoes, AND look for a narrower heel that fits snugly (but not tight) to lessen the slide of your foot into the shoe box.

3. Go up a shoe size. At the very least, go up a size to give your toes have a bit more room. (You can scrape off the size stamp when you get home.) In a properly fitted shoe, the shoe box should be slightly wider than the front part of your feet – and you should be able to move your toes. Also, a little extra room is important so you can add your own extra padding, thus taking some pressure off your feet.

4. Alternate shoes: It’s not good for men or women to wear the same pair of shoes every day. Switch up. And try adapting the New York City-girl routine of wearing running shoes outside, then switching to heels in the office. Not only is this safer than walking the streets in stilettos, it protects and preserves your expensive designer shoes.

5. Invest in at least one pair of “good” shoes. You found the money in your budget for those Jimmy C’s, now find it for the shoes that will help neutralize the damage. You want a round shoe box, strong arch support, a smaller one- or two-inch heel, and plenty of padding bottom and sides. Wear these for “non-event” occasions, like errand-running or shopping.

Also, don’t go completely flat! Flip flops or the very flat ballet shoes may not have the height, but they also don’t have the padding or the arch support that your already-abused feet long for. Go with a structure shoe, a one- to two-inch heel and plenty of padding.

If your foot pain continues, make an appointment with SSPC. Bring your high heels and let us evaluate and check the fit. Research has shown that the most effective way to reduce the negative effects of high heels is to use a cushioned orthotic that can transfer some of the pressure off your toes. We are experts on orthotics and have a range of possibilities that can reduce back and leg pain while improving your body alignment and balance.

It’s just what Carrie would do!

Meredith B. Stuart D.P.M. 

 Five Tips on Buying the Best ‘Maternity’ Shoes For You

OK, just to clarify, we won’t be going into how to avoid the “pregnant” part, just the barefoot (as in you can’t stand a single shoe in your closet) while pregnant. After all, any woman who has been there knows that sooner or later, you reach the point where the only shoes an expectant Mom can tolerate usually have bunny ears and can be machine-washed.

With everything medical science knows about pregnancy and pre-natal care today, there are certain “distractions” that still plague pregnant women worldwide. Near the top of the list -- largely because it shows up early and lingers weeks after your bundle of joy has appeared -- are swollen feet. Known as edema (swelling) of the feet and ankles, foot pain is disturbing even when you’re not pregnant. The good news is there are several things you can do to reduce and even avoid this kind of pain.

When you’re pregnant, three things to happen that strongly affect your feet. The first two are (1) the normal retention of fluid during pregnancy and (2) the equally normal weight gain. Third, literally all the joints in your body, including your feet, are loosened up by the higher levels of hormones as your body prepares for delivery.

All this means is that your belly isn’t the only thing expanding during pregnancy. So are your feet, and for many women, their shoe size permanently goes up about one full size after pregnancy. Please don’t cry. Think of this as a rare opportunity to buy a whole new wardrobe of shoes!

If you’re a regular SSPC patient, then you already know to buy your shoes with a little “wiggle” room inside. Many of your sandals, clogs, soft fabric and good leather shoes might be salvaged. But as you’re pulling together your maternity wardrobe, why not invest in some dedicated “maternity” shoes?

Depending on the season and your lifestyle, you may be able to get by with one pair of dress shoes and one casual. For your dressier shoe, the first thing you must do is to semi-retire your four-inch pumps. Stick to shoes with a two-inch heel or less while you’re walking with a baby on board.

Look for shoes with non-skid soles and plenty of space for your feet to spread out. Shoes made of canvas or leather are the most “breathable” materials for your feet. The shoes to avoid are flip flops (they’re dangerous and offer no support) and shoes with shoelaces. Remember, the time will come in your pregnancy when you won’t be able to see your feet, much less tie shoelaces.

For a casual shoe, we like clogs, particularly German-made leather clogs (NOT the ones for $7 at Wal-Mart). These are favorites among surgeons, nurses, chefs, etc., who have to stand for long periods of time. They’re a little hard to run in, but that’s probably something pregnant women should avoid anyway.

As always, orthotic inserts are an especially good idea for pregnant women. When you’re pregnant, your center of gravity changes as you gain baby weight. Inserts help correct your newly distorted center of gravity. This not only lessens foot problems, it also reduces back and leg pain, too! By Month 8, you’ll be really glad you made the investment!

There are two kinds of inserts for pregnancy, one for the first two trimesters and one for the home-stretch. If you give SSPC a call, we can help you pick the inserts right for you.

Finally, we’re often asked if support hose can help reduce or eliminate foot and leg pain for pregnant women. Yes, but only during the early months. Just be sure that the foot of the pantyhose is not tight on your foot. Even if you have to go up a size, you never want to cut off the blood flow in your feet.

Now, that’s not hard to avoid barefoot and pregnant, is it?

Neil S. Snyder DPM

There was an interesting segment on NBC-TV’s “Today Show” last week about a growing trend toward people (mostly teens) drinking nail polish.  Apparently drinking this lacquer offers the same “highs” as sniffing it.

Still, hard to imagine nail polish as anyone’s drink of choice, isn’t it?

In case you just landed here from Mars, nail polish is quite toxic and not meant to be consumed.  (BTW, if one does swallow nail polish, intentionally or otherwise, do NOT induce vomiting and proceed to the nearest Emergency Room – with the bottle – immediately!)

But this nail-polishing swallowing problem got me to thinking about the simple dangers of regular Walgreen-purchased nail polish.  Even when used properly, the stuff is toxic.  So is mouthwash, hair dye, hair spray and pretty much the full range of products for the skin.  Even when the directions are followed to a tee, it’s a lot of chemicals going on and into your body.

At Snyder-Stuart Podiatry Centers, abstinence is not an option.  You do not have to give up being a girl!  We now offer one less toxin:  Dr.’s Remedy Enriched Nail Polish.  Created by physicians, this polish is free from the toxins found in most commercial nail polish (including DBP, toluene and formaldehyde).  It’s what you might call the “organic” version of nail polish.  

True, it does not come in the 254,000 colors that Revlon offers (yet), but it might be worth considering.  The switch is especially beneficial to those who have a nail fungus, brittle or discolored nails, an allergy to chemicals, are pregnant or have exceptionally adventurous small ones about the house.

So if you’re interested in knocking off yet one more group of toxins, consider dropping by one of our SSPC offices (you don’t need an appointment for this), and take a look – or you can buy it on our website and have it shipped directly to you!  Check out Dr. Remedy's Nail Polish on everythingforyourfeet.com... or click here!

Welcome to the SSPC blog!  We are Neil S. Snyder, D.P.M. and Meredith B. Stuart, D.P.M.  We are podiatrists and foot surgeons, which means we specialize in problems of the feet.  We run three clinics in Greater St. Louis, the Snyder/Stuart Podiatry Centers and over the past 18 years, the two of us together have probably treated close to 15,000 pairs of feet!

Feet are funny things.  Even thought they are located at the furthest reach of our consciousness, feet are every bit as important to our safety, mobility and comfort as the tires on our automobile. Yet until there’s an emergency flat-tire kinda problem – like a painful bunion or a fungus -- few of us pay much attention to the poor, neglected foot. 

When our patients do have a foot problem, we’re delighted they choose to come to us!  And we’ve found that it’s usually as Snyder/Stuart is resolving a situation that people first become interested in (a) making sure the (often painful) problem doesn’t occur again and (b) learning more about general foot health and prevention.

Since we can’t cover every aspect of healthy feet in one or two office visits, we elected to start this SSPC blog!  We are open to discussing any foot issue, whether it’s suggested surgery by another physician to how short or long should toe nails be kept.  

Our single-minded goal at Snyder/Stuart Podiatry Centers is to help you (and your feet) to a healthy, functional lifestyle.  There will be certain situations where, as physicians, we have to see your feet in person in order to evaluate and resolve a problem quickly.  But often, SSPC can offer information or advice to fix what’s broken via this blog.  So ask away!  

 
This month’s suggested topics:
•    Nail Polish Poisoning
•    Pinpoint Laser Treatments
•    On Your Toes: Suggestions for Standing Professionals