Foot News 4 U

The American Podiatric Medical Association publishes a terrific quarterly newsletter which I will post on my blog. There is wonderful information on common foot problems for women and tips for keeping feet healthy in the Spring and Summer.

Achilles Tendon Injuries Shutdown The World's BEST

In the past month Achilles tendon injuries have been prominently discussed on the sports pages. World renown soccer star, David Beckham ruptured his Achilles tendon in early March and recently Laker center, Andrew Bynum strained his Achilles. If you recall, Olympic champion volleyball player, Misty May-Treanor tore her Achilles tendon, not on the sand, but on the TV-show, "Dancing With the Stars." A word to every athlete, whether you're pro or a weekend warrior- DON'T MESS WITH YOUR ACHILLES TENDON.

The Achilles tendon is the largest tendon in the body. It can become weak two inches above the heel due to a lack of blood supply. This is where most ruptures occur. May-Treanor and Beckham both experienced this level of injury. Sports requiring jumping, pivoting, and running put strain on the tendon.

The tendon becomes weaker with age and can literally rupture or snap. Full recovery is a painfully laborious process. I've found that athletes get 80 -90 percent of their strength back in the injured leg. David Beckham starts a water physical therapy program next month, six weeks after his recent surgery. He won't be able to play soccer for 6 months and will miss the World Cup.

For Laker fans, the news is much better. Andrew Bynum's strained Achilles should only sideline him to rest and rehab for 3 weeks and he should be ready for the play-offs. This isn't an injury you want to have happen. A good prevention program includes stretching, strengthening, wearing good shoes, and orthotics. If you feel consistent pain in this area, don't push it. Come in for an exam.

Walking 4 Fitness: A Safe Aerobic Exercise for Everyone!

Everyone seems to be looking for the next great exercise, video or gadget to help burn calories, lose weight and get in better shape. Few exercises can been as effective and safe as walking. As always, it’s good to start slowly and build up the time and distance walked. Also, if you’ve been inactive for a prolonged period and have had serious health issues, please consult a physician before starting a walking program.

• Benefits from walking – aerobic conditioning, weight control, safe exercise, low-impact sport, stress management, and social rewards.
• Aerobic conditioning- lungs use oxygen more efficiently; you strengthen your heart, and condition your muscles.
• Weight control – diets alone don’t work, walking can burn as much fat as jogging, at about 100 calories per mile. Burns fat and keeps it off!
• Safe exercise – it’s gradual, controlled excretion; it is safe if you are under medical care for heart disease, diabetes, or other conditions.
• Low-impact sport – your feet land with less impact, reducing likelihood of muscle, bone and joint injury.
• Stretching – you should gently stretch and prepare your muscles for about 5 minutes prior to walking. Stretching should be slow and easy, never bounce. Calf and quadriceps stretch 3 times for 20-30 seconds.
• Walking briskly – warm up by walking normal for about 5 minutes to increase your heart rate slowly. For 20-45 minutes walk briskly. Remain erect, taking full strides and swinging your arms easily.
• Cool down – last 5 minutes slow walk to lower our pulse safely. Remember to stretch after you walk. This prevents muscle stiffness and increases flexibility. Side reach and hamstring stretch recommended.
• Walking program – gradual increase in frequency, time and distance.Begin 15minutes 3 -4 times per week. Increase 5 minutes per week until reach your goal. Try to walk 4-5 times per week for 45 minutes to 60 minutes.
• Safe training – most injuries are caused by overuse- walking too fast and too far on hard surfaces. To protect your feet and legs, wear quality shoes, socks, and practice good walking form. Allow your body to adapt slowly. Try to walk on soft, flat, level surfaces.
• Anatomy of a good walking shoe – padded heel with good heel support, good arch support, flexible sole and plenty of toe room. Choose leather or nylon uppers. Socks should be high bulk (75-80%) Orlon, reinforced heel and toe padding, i.e. Thorlo.
• Target heart rate – maximum aerobic benefits – take a 10 second pulse 220 – age = maximum heart rate x .60 for beginner, .7 for intermediate = training rate. Note: take pulse at neck (carotid) or wrist (radial).

Not So Fast On Laser Treatment for Toe Fungus!

Patients have been asking about laser treatment for fungal nails. The laser podiatrists are using is the Pinpointe. According to this linked article (see below) it was approved for use in denistry by the FDA. So doctors using this process for toe nail fungus are using it off label. One doctor is quoted in this article says the only risk with using the laser is financial. Treatment IS expensive and NOT insurance approved. Any treatments for onychomychosis or toe nail fungus have a high reoccurance rate. Anywhere from 40-50%. Most of us who live in Southern California want to wear sandals in the summer. Fungal nails are not attractive. I assess my patients risk vs. benefit of using an oral or topical medication. I also have my patients bleach their white socks, clean their rubber sandals with lysol, put powder in their closed shoes, and clean their shower/bathtub with chlorine bleach.

http://www.nytimes.com/2009/03/20/business/20fungus.html

Be SUN SAFE This Spring and Summer!

Now that Spring is here and the weather consistently sunny, everyone must think about protecting their skin from excessive UV damage. I see patients with thin or fair skin on their arms and legs who ask what I recommend. They need protection from the sun and protection from abrasions on the arms and legs. A good sunscreen applied BEFORE you go outside is a excellent start. I recently discovered a new sports apparel line called Moeben, which helps protect the skin even more. (http://www.moeben.com -very cool website) This stylish clothing includes arm and leg sleeves that have a SPF of 50. The founder of Moeben, Shannon Farar-Griefer, is an ultra marathon runner (events of up to 100 miles) who needed to protect her skin. Even high quality sunscreen does not last long enough for distance runners and often perspiration breaks it down. Most dermatologists recommend applying fresh sunscreen every two hours you’re exposed to the sun. Another company with clothing over 30SPF is Solumbra (another excellent, website-http://www.sunprecautions.com/). It’s more common for women to get skin cancer on their legs because of wearing dresses. We all love the sun. Just takes the requisite steps to truly enjoy it !