Try to say this title 3 times fast!!!

I recently joined a spinning class at my gym. For those of you who aren’t familiar, spinning is a fast paced stationary biking class that simulates flat road rides and uphill climbs that you would experience on a real bike ride. During the class your feet are strapped to the pedals. About half way through my first class I noticed that all 10 of my toes were going numb. When class was over, the numbness resolved itself almost immediately.

For the next class I came prepared with my Dr. Jill’s Ball of Foot Gel Cushions. I love these gel pads- they are reusable, self sticking, and work in ALL shoe types. I can even wear them in sandals and while barefoot.  Since they are re-usable and self-sticking, it saves me money because I don’t have to go out and buy new pads all the time.  The entire line of Dr. Jill’s Foot Pads was created and designed by a fellow podiatrist (Dr. Jill!), and they are all made in this country.  During my spinning class, the pads relieved the pressure on my feet and prevented most of the numbness that I experienced in the previous class.

Many patients have experienced the same type of numbness and tingling while using exercise equipment.   Machines where your feet remain stationary, such as an exercise bike or elliptical runner, are especially prone to causing pain. Thisis most likely due to a neuroma in the foot. A neuroma is an enlargement of a nerve. In the foot, neuromas occur in the nerves that run between the metatarsal heads, the bones that form the “ball” of your foot. The constant pressure put on the foot while working out can compress the enlarged nerve, causing numbness and/or tingling. Appropriate padding (like Dr. Jill’s!) placed behind the metatarsal heads on the bottom of the foot will offload the area and distribute weight more evenly.  This allows less compression on the nerves, hence decreasing the tingling sensation.

The numbness and tingling could also be caused by tight shoes or laces that are tied too tight. Feet swell when you exercise. If you experience pain when exercising, check to make sure your shoes fit properly. You may need to loosen your shoe laces a bit to accommodate swelling throughout your workout.  The soles of your shoes should be flexible in the ball of the foot and have room to move your toes.  Try a well-cushioned sock for reinforcement, such as Aetrex Copper Sole Socks so that perspiration is "wicked" away too.

For longer workouts, taking a few breaks will alleviate the constant pressure on your feet. In most cases, the numbness should subside once your workout ends. If the problem persists long after the workout there could be a more serious problem and you should make an appointment at Heartland Foot and Ankle to have it checked out. Happy exercising!!

I am VERY excited for tomorrow - Thursday nights are one of my favorite’s nights of the week! No- not just because it’s right before Friday, but because Project Runway is on!  Each week the designers are faced with a new challenge and must create stunning clothing to meet the needs of that particular challenge.  Regardless of the week’s challenge, one thing always remains the same: high heeled shoes! Stilettos are the shoe of choice for the designers finishing off their winning looks.

This rule almost always applies except for last week’s challenge.  Producer and hostess, Heidi Klum has a New Balance line which includes tennis shoes- YES, one of the healthiest shoes on Earth!  For last week’s challenge, the designers had to create 3 fabulous looks to go with Heidi’s tennis shoes.  As an office manager of a podiatry practice, you can imagine how glad I was to see top-of-the line fashion models modeling sensible shoes for Heidi Klum, Michael Kors and Nina Garcia. 

Heels are not good for your feet or body!!  1 inch heels can increase the pressure on your feet by 22%, 2 inches can add up to 57%, and 3 inches can add a whopping 76% of pressure. That pressure means toes are crammed into a tight area, and long term results can lead to very painful bunionsor hammertoes.

The price of fashion!
Most women believe a stylish pair of heels can make you look taller, flatter your appearance, and create a stunning silhouette.  But heels may create more harm for a woman’s feet than they’re worth. 

• Achilles tendinitis can be caused by heels.  Heels shorten and tighten calf muscles which lead to painful inflammation of the Achilles tendon at the back of your heel.
• Ankle sprains are common because the narrow heel width can make ankles unstable (many celebs have illustrated this point stunningly such as Lady Gaga falling in 10 inch heels).
• Neuromas, or benigntumors of nerves, can grow between cramped toes. Symptoms may include sharp pain and tingling or numbness of the toes.
• Blisters, corns or calluses can develop because heels disperse your pressure unevenly and your ball of foot is bearing more than its share of weight.
• Lower back pain is another side effect of wearing heels.  Heels force your body to bend forward and your spine bends backwards to compensate. 
•  “Pump bump,” or Hagland’s deformity, is caused by wearing high heels often.

No pain no gain…I don’t think so!
Fashion does not have to be painful.  Ladies- if you just can’t bear to give up your favorite accessory, make a few simple adjustments. Fashion and comfort CAN blend well together if you take the appropriate steps.

• Avoid backless heels because they create muscle strain.
• Save your high heels for special occasions.  Your high heels will make even more of a fashion statement if you save them for special occasions versus wearing them daily. 
• Wear tennis shoes when walking distances.  Bring your heels to change into once you get to where you’re going. 
• Take smaller steps in high heels. Try to avoid platform shoes that have eliminated the heel completely.
• Sport shorter wider heelsto give you more stability, better shock absorption and greater comfort.
• Ice your feet for 10 minutesafter you get home from wearing your heels.

Lastly, if you suffer foot or ankle pain, make an appointment to see Dr. Melissa Lockwood.  With Saturday and evening appointments, you have time for the doctor without missing any fabulous fashion sales!  Try to eliminate high heels in your shoe wardrobe, or make some changes to make your heels more comfy and safe.  In the words of the admirable Tim Gunn- MAKE IT WORK!