We all have those cute shoes that we just “have to have!”  I know I have fallen victim to shoes with heels, pointy toes, and flip flops. However, my feet do not love these shoes as much as I do.  Stilettos, open backed clogs, pointy toe pumps and even ballet flats offer no arch support.  This can cause numerous problems for your feet including nerve damage, hammertoe, calluses, and heel pain.

Worst Shoe Offender: Flip-Flops

I literally had 10 pairs of flip-flops until I learned these are one of the worst shoes to wear.  I have fallen out of my flip-flops and scraped my feet, strained my ankles, and even broke a toe.  Flip-flops are one of the biggest reasons podiatrists see so many patients during nice weather.  The common conditions associated with wearing these shoes are tendonitis and plantar fasciitis due to lack of support. 

The solution: Invest in real sandals with supportive inserts like our Aetrex Sandalistas we carry in office. 

Spike Heels

When I was a little younger, I would wear heels to go out because they made the outfit look cute.  I still wore them even though I knew I was only going to wear them briefly because of the pain they caused me.    Pain can form due to the pressure and strain on the ball of the foot from heels. These high heels have even caused a friend of mine a stress fracture because they were so high! 

The solution: Only wear heels on special occasions and infrequently. Also, if you do have to wear heels, use a ball of foot cushion to help relieve some of the pressure.  Additionally, bring a backup pair of shoes just in case. 

Pointy-Toed Pumps

Pointy pumps are hazardous because they can cause neuromas. A neuroma is inflamation of the nerve between the toes.  It is most common to see neuromas between the third and fourth toes, but it can also affect any of the toes. 

The solution: Avoid these at all costs.  Look for a shoe with a toe box that is more wide than pointy.  You never want to squeeze your foot in a pair of shoes so much that you are put into an unnatural and uncomfortable position. 

Ballet Flats

I love flats, but have found there are different types that give you more support than others.  Ballet flats generally lack support and cushioning.  Without proper support, there is a risk of tendonitis and plantar fasciitis, which is never good!

The solution: One rule to remember when choosing a flat: if it can be folded and put in your purse there probably isn’t much support.  You want to make sure there is a real rubber sole with arch support.  If there isn’t support in your flats, orthotics or Powersteps would be a great option for additional support.

I’m a huge fan of high heels. They make your legs look slim, give you that super model height, and who doesn’t love a extra bit of glitter and sparkle when they’re going out? But, if you’re anything like me, you know that your feet are going to be hurting after the first 10 minutes of going out on the town and will bring along an extra pair of stylish flats or sandals to swap them out with, then repeating that process over and over during the course of the night.  This process may help relieve the high heel pain temporarily, but switching back and forth can actually cause more harm than good. 

The Achilles tendon is the largest and strongest tendon in the body and attaches the calf muscles to the heel bone.  This tendon can become inflamed by switching back and forth from flats to high heels.  When the Achilles tendon becomes inflamed and irritated that is called Achilles tendonitis and can cause a lot of pain, and if left untreated may even lead to a rupture in the tendon!

Now you won’t need to go to extreme lengths to ease pain and inflammation of the Achilles tendon like Victoria Beckham and Kelly Brook have with injections to the pads of the feet.  Instead, there are few easy exercises that you can perform to help ease pain and inflammation.

Wall Stretch
1. Stand and lean against a wall with one foot in front of the other.  The front leg/knee will be locked and the other bent.  At this time, lean forward and you will feel a pull in your calf muscles.
2. Hold the stretch for 15 seconds & alternate which leg is in front.
3. Relax for 15 seconds & do 10 REPS per leg.
4. Repeat this exercise 2-3 times a day.

Stairs Stretch
1.  While standing on the stairs face "UP" and hold on to the banister.
2.  Slowly let your heels fall down to the step below, stretching your calf muscles (you will feel a pull in your calf muscles).
3.  Relax for 15 seconds & do 10 REPS total (both legs at the same time)
4.  Repeat this exercises 2-3 times a day.

Toes to Your Nose
1. While seated, point/bend your toes and front of your foot up towards your face.  You may use a towel or stretching band wrapped around your foot for a stronger stretch. You will feel a stretch both in your calf muscles and the bottom of your feet.
2. Hold this position for 15 seconds.
3. Alternate doing this with the opposite foot; perform the stretch 10 times per foot.
4. Perform this exercise 2- 3 times a day.

Stretching regularly will help with the pain and inflammation.  Also, make sure that if you are sporting a pair of flats that they’re supporting your foot and arch and can pass the ‘twist test’.  Check out the ‘What is a Good shoe?’ blog to find out how to perform the twist test on your shoes.

Shaquille O’Neal, better known as Shaq, has had quite an impressive basketball career, showcased by his countless awards and achievements including MVP (Most Valuable Player), Rookie of the Year, and Olympic Gold Metals. In 2011, after 19 years of basketball stardom, this 7’ 1” giant left the court for good.  Some say his abrupt retirement may be due to an Achilles tendon injury from earlier that year.

The Achillies tendonis the largest and strongest tendon in the body and attaches the calf muscles to the heel bone.  There are different levels of Achilles injuries, the most minor injury being Achilles Tendonitis, or an inflammation of the tendon.  This is commonly the result of overuse.

The Achilles tendon is also the most frequently ruptured tendon, usually as a result of a sports injury, as in Shaq’s case.  Rupture can occur while performing actions requiring explosive acceleration, such as pushing off or jumping, as frequently performed in basketball.  The tendon will tear in the weakest spot and if the force is strong enough, the tendon will completely break.

If diagnosed early on, Achilles treatment can usually be non-invasive including immobilization, icing, medications, injections, and/or physical therapy.  If left untreated, the condition may worsen and make surgery the only feasible treatment option.  For 6 months Shaq lived with his worsening condition, making surgery the best option for his life style. 

It is most typical for achillies tendon injuries to occur in men in their 40s. These ‘weekend warriors’ commonly injure their achillies when they pick up a game of basketball after weeks, months, or even years of a less active lifestyle. It is extremely important to STRETCH before exercising, and start off slow if it’s been awhile.  Dr. Lockwood and the team at HFAA can help professional and backyard athletes get back into the game- injury free!

When gift giving, I pride myself on finding the most perfect gift- you know, something that the receiver didn’t even know they wanted (or needed) until they open it. This can be quite a chore at times and I can spend hours on end searching for these items. With only a few weeks left before Christmas I find myself frantically trying to finish up my holiday shopping. One gift I still need is a grab bag gift.

Every year my extended family does a grab bag where every person brings a gift and then we draw numbers to see who gets to choose a gift first. The next person in line can then steal any gifts that have already been opened or choose an unopened item from the grab bag items. If they decide to steal an open gift the person they steal it from gets to take another turn and either steals a gift or chooses from the unopened pile. As you can imagine, this family tradition can get pretty intense as each person is vying for the best prize. Each gift can only be “stolen” up to 3 times. This swapping frenzy continues until everyone has a gift, so as you can imagine some years this has taken hours…

Each year my goal is to bring a gift that anyone would like (easier said than done, right?!). I prefer that my gift is one of the most popular gifts, or one that is stolen the most throughout the grab bag process. This year I decided to put together a basket of Heartland Foot and Ankle products to pamper my gift recipient’s feet. My favorite item will be included: a foot roller that massages tired feet, loosens up tight muscles, helps with inflammation, and relives pain! Anyone can use it- its small enough to fit in a purse, bring on trips in the car, plane, or train, or even use while seated at your desk.  Also included will be a BioFreeze roll on to relieve all their aches and pains, hands-free.  This will be great for many of my Aunts and Uncles who suffer from arthritis and joint pain.  There will be a pair of aertex copper sole socks because many of my family members have sweaty smelly feet.  These socks naturally wick away sweat and they’re anti-fungal and anti-bacterial.   Aloe Grand Crème will hydrate their skin and lock in moisture, with vitamins A and E as well as aloe vera. My other favorite, Dr. Remedy’s nail polish, will be included in Focus Fuchsia, a very popular color that looks great on fingers or toes.  Among all of the candles, martini glasses, and cocoa mixes, there will be on very unique basket of fabulous foot fixers that anyone is sure to enjoy!

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!