Geovany Soto and His Os Trigonum

Geovany Soto and His Os Trigonum His Os Trigonum is gone thank goodness! He should be ready to rock and roll by opening day! What is this Os Trigonum latin-sounding thing anyway?? An Os Trigonum is a small extra bone that is connected to the back of one of the bones that make up the ankle. If we have one, it has been there since birth. This bone is meant to fuse to the back to this ankle bone (known as the talus) as we grow, but sometimes it does not and ends up sitting back there, usually well behaved. When a catcher with an Os Trigonum (like Geovany Soto) squats, this bone can get pinched and cause a great deal of pain and swelling in the back of the ankle! The pain can act like Achilles tendonitis and is commonly mistaken for this. When ice, rest and anti-inflammatories don’t help, the options are to put the foot in a big black surgical boot for a while (not an option when the Rangers need him ASAP!) or to take the bone out! The surgery itself involves an incision between the outside of the Achilles and the ankle bone. The bone is carefully shelled out and the skin is sewn up!

That is it pretty much! Recovery is much quicker that an Achilles tendon surgery and the relief is outstanding! He is no worse for the wear without this extra bone and the Rangers are all the better because of it (one can only hope)!

Healthy Chocolate?

I just had to share since I love chocolate!!! -Dr Crane

Chocolate is Not Just for Lovers

By Susan Kitchen (Borrowed from USA Triathlon newsletter 2/11/14)

Who doesn’t crave chocolate once in a while? And it’s almost Valentine’s day, so chocolate seems to be everywhere!!! Chocolate can actually be good for you, but don’t just grab a chocolate heart and think you are eating healthy! Not all chocolate is created equal. Dark chocolate packs the biggest health punch compared to milk and white chocolate.

The secret behind dark chocolate’s powerful punch is the cacao bean, rich in a plant-based organic compound called flavonoids. Flavanols, the primary type of flavonoid in cocoa and chocolate, have powerful antioxidant properties responsible for providing numerous health benefits. The downside is cacao by itself is unappetizing with its chalky and bitter flavor. Once milk, butter and sugar are added chocolate gets its yummy, creamy taste we have come to crave. However, the processing of chocolate takes out the flavanols negating the health benefit of cacao.

Here’s the secret, so listen up! Dark chocolate containing at least 70 percent cacao (or cocoa, which is the cacao bean ground and roasted) has higher amounts of flavanols, providing powerful antioxidant benefits.

7 Health Benefits of Dark Chocolate

Boosts Heart Health
Cocoa’s flavanols improve blood flow with anti-clotting and blood thinning properties that work similar to aspirin. The increased blood flow provides an increased flexibility in the veins and arteries, helping to decrease blood pressure. Chocolate eaters benefit from lower LDL (bad) cholesterol and an overall lower risk of heart disease and stroke.

Improves Brain Function
The boost of blood flow to the brain assisted by cocoa’s flavanol improves cognitive function increasing one’s ability to focus better on tasks. In studies with mentally impaired people over 70 years old, cocoa has been shown to improve cognitive function. 

Fights Cancer and Aging
Dark chocolate is rich in antioxidants, which help to clear the body of free radicals causing oxidative damage to cells. Free radicals are known to speed up the aging process, and they’re linked to cancer. Antioxidant-rich foods help protect the body against cancer and keep it looking younger.

Decreases Insulin Resistance
Dark chocolate keeps blood vessels healthy, improving circulation and protecting against Type 2 diabetes. Flavanols help your cells function normally and improve insulin sensitivity, thus reducing the risk for diabetes.

Helps Relieve Stress
As it turns out, emotional eating (in small quantities) might not be so bad for you after all! Studies show that anxious people who ate 1 ounce of dark chocolate a day for two weeks had significantly improved cortisol levels. This can be tied into the increased blood flow to the brain, which helps improve mood. Maybe chocolate does cure a broken heart!

Aids in Sun Protection
Flavanols offer some protection from UV sun damage by increasing blood flow, skin density and hydration. One study showed that subjects who ate chocolate consistently for three months took longer to burn than non-dark chocolate eaters. 

Reduces Cravings
With the cacao bean providing fiber, dark chocolate increases satiety versus lighter colored chocolates. Research shows that dark chocolate lessens cravings for sweet, salty and fatty foods.

How to Choose the Best Dark Chocolate:

1. Make sure cocoa or bittersweet chocolate is the first ingredient on the food label, not sugar

2. Stick with chocolate that has at least 70 percent cacao

3. Avoid if it is processed with alkali (neutralizing natural acidity)

4. Look out for “dutching,” which means processed with alkali (a process that takes out the flavanols)

5. Avoid if soy lecithin is genetically modified

Recommended Dark Chocolate Brands:

1. Ghirardelli Intense Dark: 72% and 86% Cacao

2. Godiva: 72% Cacao

3. Lindt: 70%, 85%, 90% and 99% Cacao

4. Green & Blacks: 70% and 85% Cacao

5. Moser Roth: 70% and 85% Cacao

Chocolate Bars That Don’t Make the Cut (Sorry!):

1. Hershey’s Special Dark: Processed with alkali, high in sugar

2. Dark Chocolate M&M’s: Vague ingredient list, high in sugar, more like candy than dark chocolate

3. Milky Way Midnight: Processed with alkali, more sugar than cacao

4. Dove Dark Chocolate: Processed with alkali, more sugar than cacao

5. Nestle Dark Hot Chocolate: Processed with alkali, loaded with sugar and trans fat

So girls, enjoy the guilty pleasures of dark chocolate in small portions (about 1 ounce per day) while reaping the health benefits too!

Happy Valentine’s Day!

Rash or Athlete's Foot Fungus?

Around 70% of the population will suffer from athlete’s foot at some time in their lifetime! Athlete's foot is the layman’s term used for tinea pedis, which is a very common skin condition that usually affects the sole of the foot and the skin between the toes. It is usually a scaly, red, itchy eruption and occasionally may be weepy and oozing. It affects the feet of all people, not just athletes. Although it is frequently caused by a fungal infection, it can also have an overlying bacterial infection that can become dangerous.

The dermatophyte family of fungus causes athlete's foot; and these can be contracted in many locations, including gyms, locker rooms, swimming pools, nail salons, and from contaminated socks and clothing. The fungi can also be spread directly from person to person by contact. Most people acquire fungus on the feet from walking barefoot in areas where someone else with athlete's foot has walked. Some people are simply more prone to this condition while others seem relatively resistant to it.

Without the proper environment (warmth and moisture), the fungus may not easily infect the skin. Fungus loves the winter when we spend most of our time in socks and sweaty shoes!

To avoid getting athlete’s foot fungus, there are some simple things that you can do:
1.   keep your feet clean and dry,
2.   avoid prolonged moist environments,
3.   use socks in airport security lines,
4.   remove shoes periodically and allow the feet skin to "breathe,"
5.   avoid walking barefoot, especially in public areas like swimming pools and gyms,
6.   avoid contact with known infected people,
7.   avoid soaking and contaminated tool usage at nail salons
8.   Disinfect old shoes and periodic weekly or monthly sprinkling of antifungal foot powder into shoes can also be helpful.
9.   It is imperative to take your own nail instruments, including nail files, to any public nail salon, unless you know the salon practices strict instrument sterilization and/or uses all disposable supplies.

Make athlete’s foot fungus take a hike! Disinfect your shoes regularly and make sure to wear moisture wicking socks this winter!

Do Orthotics Work?

I am officially convinced after over 15 years in practice that there is no “perfect” foot. My wonderful occupation allows me to help people get back on their feet! I can do that with all kinds of conservative treatment and with surgery some times. Over the years, I have found that the most effective way of relieving pain and preventing recurrences for certain conditions is through something called a “functional orthotic”. Recently, I had a patient that made me need to clarify the question: Do functional orthotics work for everyone?? Let me first explain how these things work and how they are different from an over-the counter insert (aka arch support). In the simplest of terms, an arch support comes out of a box and is based on the size of your foot. They may call themselves “orthotics” (and most insert manufacturers will call their over-the-counter support an “orthotic”). It supports the arch fine if you happen to have the similar arch type of foot the insert was modeled after. For people wanting a little more support than what they get in a regular shoe, these are fine. An arch support can give some relief to some foot problems some of the time. I use them routinely to get feet on the right track to better foot health. They act as a good starting point. I see new patients who have been battling foot pain for months who tell me they finally made an appointment with me because “My arch supports helped some for a little while, but then it stopped working.” This happens because an arch support is made out of cheaper materials. For this reason that it will quickly flatten and lose its integrity (which is what made it work to begin with) and may flatten before you get the long term relief you are seeking. Yes, it is true an orthotic is more expensive out of pocket than an arch support insert, but this is because they are custom crafted to your foot type for your condition. What a functional orthotic can do that an arch support cannot do, is control the function of your foot. Let’s look into this a little more. The foot and ankle work best when the bones and tendons and ligaments and muscles work together to place the foot and ankle in the best position to walk. This is known as the foot’s “neutral” position. To some degree, all feet are out of alignment. There is no perfect foot. And when bones, tendons, ligaments and muscles struggle enough to where they can no longer effectively control the foot and ankle, you end up with foot and/or ankle pain. Functional orthotics work by supporting and balancing the entire foot, to neutralize the abnormal pressures, thereby relieving pain. It can actually correct your abnormal foot function for the time you wear them. An orthotic is customized to your foot like eye glasses are customized to your eyes. No one else can use them because they are made for your particular problem. They last longer because they are made of a material sturdy enough to bear your weight while you walk. Can I guarantee that they will work for your foot problem? Much to my chagrin, I can’t! I can assure you however, it is worth it every penny to take a chance on them!! It really is the best chance you may have to relieve pain, prevent recurrences and even help to avoid potential surgery! Think of the lifetime of unsupportive shoes your feet have had to put up with. Isn’t it time you give them the best of what there is to offer?

I've Got a Tumor...I Just Know It!

Several times a day I will see patients that are convinced they have some sort of soft tissue mass or tumor on the bottom of their foot.  Usually their pain is under their 2nd or 3rd toe and it feels like they are walking on a mass or as I call it a "wad".  Complaints range from stabbing, sharp pain to numbness in the toes to an overall ache across the ball of the foot.  Often this is followed by pain across the top of the arch or outside of foot.  So is this a tumor?  Rarely.

Pain and swelling under the 2nd and 3rd toes is often what is called capsulitis.  This is the swelling of the capsule or balloon that surroundings your joints.  All of our joints have a capsule who's job is to keep joint fluid in place so that the joint moves smoothly.  But when this capsule takes too much pressure, it swells causing pain and the feeling of a mass or tumor on the bottom of the foot.

So how does this happen?  Here's the most common set up:
You have a bunion.  This causes a shift of the weight when you push off from your big toe to your 2nd toe because the 1st MPJ isn't working correctly.  You wear flip flops all summer and force your 1st and 2nd toes to squeeze like crazy to keep the shoe on and now you are really pushing off your 2nd toe joint.  Now the swelling begins and all shoes hurt, so does walking barefoot.  You look at the bottom of your foot and holy smokes....there is a localized pocket of swelling under your toes!  Now it hurts to even bend your toe.  Sound familiar?

Other things that can cause this to happen:
* 2nd or 3rd metatarsals that are much longer than normal
* 2nd toe that curls up and almost (or does) cross over the big toe
* plantar plate injuries that allow the 2nd toe to dislocate
* severe arthritis in the big toe joint
* actual tumors

So what is the best way to get rid of this pain?  First, ice. This will reduce some of the swelling and improve discomfort.  Stiffer soled shoes that do not allow the toe area to bend very much, this allows rest.  Actual rest is a good too.

But the best option is to have your foot evaluated by a member of the FAANT team to explain exactly why you get this pain and how to prevent it from coming back.

This Little Piggie Wants to Go to the Market! (but can't because of chronic pain!)

I know, I know! We wish all our “piggies” (or our feet for that matter!) were always in good enough shape to go to the market! So why are you not better already? Have your feet been hurting you for a while? Did you think you could just shake it off or work through the pain? Maybe in the past that was the case. Why would it be any different now?

The difference is that if you have had pain for months, you are most likely suffering from a chronic injury. A chronic injury is an injury that will not get better because the body is essentially ignoring it!

When you are experiencing a “foot first hurt”, when you first notice pain in your foot, the body has recruited and shipped down its repair “squad” of cells (known as “inflammatory”cells) that work actively to try and make it better. If the foot is properly treated off the bat, more likely than not, the squad will get it healed. Realistically, unless you are a podiatrist, most of us may not fully understand the nature of what is causing the hurt. The result is that we may not fully give our foot the exact attention it needs and, unfortunately, sometimes these healing cells need outside help!

The moral of this story is basically, if you think you are doing what your foot needs to get better and two weeks later it is still not better, don’t wait the month before you see a podiatrist! Getting feet better (and ankles too!) is what we do and we are GOOD at it! Let us help find out what for sure is causing your pain! Believe it or not, sometimes just plain old wear and tear can actually cause a hairline fracture in your foot even though you may not have done anything excessive to cause it!! We can get to the bottom of what is going on. We want to get you, and most importantly, KEEP you on the right track, so your body can do what you want it to do best: keep you up and running again!

What Does an Achilles Tendon Tear Look Like?

You have probably read several articles and heard on the news multiple times about someone famous tearing their Achilles tendon.  This is no simple fete.  The Achilles tendon is the largest tendon in the leg and the force it takes to tear it has to be significant.  Often it is a force that causes the foot to come up towards the leg sharply, causing tremendous stretch of the tendon.  When this occurs, you feel a pop in the back of your leg and often describe it as being hit by a baseball bat or getting shot with a gun.

I have many curious patients who have these types of injuries and they always want to know what it looks like.  So in a recent surgery to fix this rupture, I took a couple of pictures.

In this picture, the stringy thing in the center of the incision is the ruptured Achilles tendon. You can see how large the tendon actually is and there is an obvious tear straight across the tendon.  Also note that there are multiple tears running longitudinally along the length of the tendon.  This gives it the "horse tail" appearance that we often use to describe the tendon after rupture.  

This picture shows how traumatic a rupture can be with significant bleeding and trauma to the tissues.  In this particular case there was also a large bone spur present prior to the injury which caused the tendon to be thicker than normal.  For this patient, the majority of his tendon was degenerative and there was minimal healthy tendon available for use.  So in this case, the tendon was replaced with a graft.  But in cases with healthier tendon, often repair can be done by just sewing the two ends back together if it is repaired quickly.

Recovery for this traumatic event is lengthy, but once healed this patient will return to digging holes, climbing trees, running or anything else they feel comfortable doing.

Chemotherapy Effects on the Feet

Cancer is a difficult thing to deal with.  Once you are diagnosed, there are so many decisions to make regarding your treatment options.  And if chemotherapy is in your treatment plan, your oncologist will describe the side effects and complications as well as the benefits.  But so often, you don't hear about what happens to the feet and legs from chemotherapy treatments.  What you will read below does not affect everyone undergoing chemo, but will help you understand what's happening if it does.

1.  Tinea pedis or athlete's foot
A couple of my patients have described this as "wicked athlete's foot".  It often presents as multiple small red blisters that can be filled with a clear fluid and itches like mad.  As your immune system is lowered by the therapy, your ability to fight off fungal infections is reduced. This type of blistering athlete's foot can also be very painful.  And the open areas can become infected. The best option is to use an antifungal gel instead of cream to dry the areas and kill the fungus.  We will attempt topical therapy unless the infection is so bad that pills are necessary.  Often a short course of oral antifungals is all it takes, usually less than 2 weeks.

2.  Paronychia or infection around the toenails
The skin around our toenails is full of bacteria which naturally occur on the skin.  In a patient with a lowered immune system, this bacteria can overgrow and cause redness and swelling around the nail borders and cuticle area.  The more swollen the skin gets the more likely an ingrown nail can occur.  Wash your feet and toes daily with soap and water and don't forget to get between your toes.  If you are noticing redness around the nails, topical and oral antibiotics are your best option preventing serious infections.

3.  Nail discoloration and loss
Increased stress on the body can often be seen on our toenails, just like the rings on a tree.  After significant events like major surgery and chemotherapy, the nails can become brittle, yellow, crumbly and actually just fall off.  Sometimes the color of the nails can be quite intense like blue or purple or red.  Don't worry to much if your nails change or fall off.  Often within 1-2 years after you have finished your treatments, the nails regrow.  But beware, they may look a little funny.

4. Edema
Excess swelling of the legs (and arms) can occur with cancer treatments and should be addressed by your oncologist as soon as it is discovered.The more swelling you have the more painful your extremity can be, thus making you feel worse than you already do. Oral medications can help with the swelling as well as compression garments.   It is very important to bring this swelling to your doctors attention as it could be caused from a DVT, deep vein thrombosis, or clot in your leg.  These can be serious and need immediate attention.

5.  Ulcers
Increased pressure to the heels from sitting or laying in one position too long can cause a sore or ulcer. Certain cancer treatments like radiation can also cause sores. And if you are diabetic or have neuropathy or poor circulation, you are at high risk of ulceration. While undergoing any type of treatment for cancer, if you develop a sore on your skin, it needs to be addressed right away.  This can become infected quickly and just putting neosporin or vaseline on it isn't going to help. Wound care from a wound care specialist is your best option at preventing severe infections and complications.  The team at FAANT are experts in lower extremity wound care.

If you are reading this and you or a loved one have cancer, we wish you a speedy recovery.  And we are here for all your foot and ankle needs to help you through this process.

The Foot Bone's Connected to the Back Bone (and Hip and Knee...)!

I heard THE BEST saying from one of our FAANT “team” members today. She said “It’s amazing that something that far down can affect something that far up!!” No truer words have been spoken when it comes to feet and what I call “podiatry philosophy”!


I saw a patient recently who was wondering why his orthopedic spine specialist sent him to see me when they had been discussing surgical intervention for his back! This is not an uncommon occurrence for a podiatrist. In fact, I see patients who have back, knee and hip pain, at the request of their orthopedic specialist, while having NO pain in their feet!

Why is this??

Rather than get into the complicated world of biomechanics, I am going to use an analogy that I like to use quite often. Visualize if you will… Your body is your house and your feet are like the foundation of your house. Stay with me! When you build a house, you want to build it on the most stable foundation, right?! You would never build on sand or on mud. You would most likely build on a solid foundation. Your house will last longer that way. No sags, no cracks in the walls, floors or ceiling, no doors that won’t shut! The same is true for your body! When your feet are unstable, even though they may not hurt, the rest of your body has to compensate for the instability. Add those cute, but mega unstable shoes and sandals, and yikes, we start to break down! Over time, unstable feet and/or unstable shoes for umpteen years can strain and injure the “house”! A proper biomechanical exam can uncover misalignment. The good news is that, sometimes, by getting control of the instability of the foot, with proper shoes and functional orthotics, the pain “above” may be much less, if not gone!
Heed your specialist’s advice! The body works a one whole unit! Don’t let your feet become the limiting factor in your recovery!

Flip Floppin' Away to Flip Flop Injuries

Trust me! I can absolutely relate to the thoughts of so many who have waited an entire winter, (which thank goodness is not a long one in Texas!), to finally let their feet “breathe”! And what better way to do this than in a flip flop?? Even the bottom of the foot gets some air as the flip flop flips up!

As you may have already suspected, podiatrists do not love the flip flop. And as much as you may love them, deep down you know they are anything but stable, and not the best contraption to protect your feet. I wanted to give you a "leg up" on the flip flop injuries we see on an almost daily basis in case you were considering spending your days of summer in them!

You may be surprised how many injuries are as a result of the flip flop. The most common injuries to look out for are turf toe/bruising, nail injury, tendonitis from prolonged wear, heel pain, arch pain, ankle pain/sprains, and fractured toes!

Now, believe it or not, and I know it sounds inconceivable that a podiatrist could actually recommend wearing them, but I actually do recommend using a flip flop around pools and locker rooms, where athlete's foot and warts thrive! In fact, I feel strongly that in these circumstances, you should wear these (or a water shoe) for a barrier of protection! I also like the idea of wearing a flip flop at home to avoid walking around barefoot! Look for flip flops with little to no wedge in these areas and one with an arch. Now, flip flops at Disney World or sight seeing in Europe or on a long day of shopping?  Think again!

Could we possibly keep you out of a flip flop? For the die-hards, it is unlikely that we can keep you out of them!!

Ahhh, but we have just the thing for you, around the corner here at Healthy Steps! Step through our lobby door and you will find Healthy Steps carries the cutest, most stylish flip flops with, yes indeed, WITH an arch that really can provide some support!

Maybe while you are there you will also notice the arch sandals with straps around the ankles that are just as stylish and a lot more supportive! Happy Shopping!

Beach Etiquette for Feet

As many of my patients know, I love to travel.  And beautiful beaches are my favorite.  During a recent trip to Grand Cayman I watched some appalling things happen to feet.  So I thought I would share my top tips for your feet at the beach.

1.  Shoes are a good thing and for numerous reasons.  But there is no need to wear cross trainers and socks all the time.  Flip flops or sandals are the way to go.  But leave the "fancy" flops for dinner out.

2.  Planning on running on the beach?  Don't do it barefoot unless you are used to running barefoot.  The sand is much softer than your treadmill and will cause things like achilles tendonitis and posterior tibial tendonitis to occur and quite possibly ruin your trip activities.  Take your running shoes for this one.

3.  Heading out in the water and not sure what type of shoreline you are dealing with?  Water shoes are great.  I've been to several beaches that looked like there was a soft sandy entrance, only to find out that  it was a rocky, spiny ledge in disguise.  But if it is soft like baby powder...let those toes free!

4.  I try to get in at least one spa day while on vacation and there is always a question of spa etiquette in different countries.  But the one thing that is never a question...wear the provided slippers everywhere!  It may be the top spa in the world but that doesn't mean the spa goers have the healthiest habits.

5.  Don't forget your feet when applying sunscreen.  One of the worst burns I ever got was on the tops of my feet.  I could wear shoes for 4 days!  Melanoma on the feet is rare, but can be the most deadly when it occurs.  And don't think that beach time is the only time your feet are getting sun.  Those walks out shopping with flips or sandals on allow plenty of sun time for those tootsies.

6.  Feel a sting or a burn while walking?  You may have stepped on glass hidden by the sand or a broken seashell.  You can also step on broken coral at the waters edge that can really hurt.  Best thing to do is immediately wash your foot with soap and water and check for anything that may be stuck in your foot.  If necessary, seek medial attention.

7.  If you are diabetic or have any problems with your sensation or circulation, always think "protect my feet"!  Check the bottom of your feet often for cuts, scrapes or burns you didn't know you had.  Again, seek medical treatment if you see any cut or burn on your feet.  The organisms that grow in the ocean can cause serious infections very quickly.

Not sure what shoes are right for your beach vacation?  Visit our certified pedorthist at Healthy Steps.

I love the beach and the water.  And I am often barefoot on the beach when I can be, I'm just careful.  But I must touch on one other topic.  If you are snorkeling and come across a beautiful coral reef, please don't touch it or stand on it.  This is not a resting area for humans.  It is a home to millions of living organisms and fish and it is our job to protect them!

Kobe Bryant is Out for the Rest of the Season After Suffering a Torn Achilles Tendon

The Laker fans are crying this morning after their star, Kobe Bryant, suffers a torn Achilles tendon last night. Kobe felt a "pop" and stated he thought someone kicked him during a routine cut to the basket last night. He took a time out, then returned to make his free throws on one foot. He watched the rest of the game from the locker room. He is having an MRI this morning to plan for surgical repair of his torn tendon.

Several times in the last few weeks, it has been discussed whether or not this was the last season for the 35-year-old Laker. The Lakers are holding onto the last playoff spot by the tips of their fingers and it seemed like Bryant was playing them into the playoff with sheer will and determination. What will happen to the Lakers now? They are one game up on the Jazz for the last playoff spot with two games to go.

Will Kobe come back next season? Good question. He has the will and determination, but this is a devastating injury that often takes up to a year to recover from. That would put him out most of the next season as well. At 35, this could be the end. This is the same injury that ended Dan Marino's career to name just one of many stars who's bodies betrayed them before their mind had given up the game.

For more on Achilles injuries, Achilles tendon surgery. If you have chronic Achilles pain or suffer an injury like Kobe, contact us for help! The doctors at Foot and Ankle Associates of north Texas in Grapevine and Keller, Texas are here to help!

Foot and Leg Cramps Driving You Crazy?

Foot and leg cramps can be caused by all sorts of things. Nighttime cramps are usually a sudden spasm, or tightening, of the muscles in the calf, arch and toes. They often occur just as you are relaxing and falling asleep or when waking up. The cause can be mysterious in many cases.

Muscle cramps can be caused by many condition and activities. Here are 10 of the most common:

1.       Exercising, injury or overuse of muscles

2.       Standing on hard surfaces or sitting in an awkward position for a long time.

3.       Peripheral arterial disease (PVD)

4.       Abnormal foot biomechanics like flat feet or really high arches

5.       Kidney or thyroid  disease

6.       Multiple sclerosis

7.       Peripheral neuropathy

8.       Lack of potassium, calcium, magnesium and other mineral in your blood

9.       Dehydration

10.   Many medications including diuretics, birth control pills, statin, steroids and antipsychotics

How can you eliminate the cramping?

1.       Massage and stretch the muscles involved

2.       Soak your feet in warm water or take a warm bath

3.       Stretch the areas

4.       Take a walk

5.       Over-the-counter anti-inflammatories like Advil or Aleve

6.       Drink plenty of fluids, especially an electrolyte solution like Gatorade can be helpful

7.       Wear supportive shoe gear and talk to your doctor about arch supports or custom orthotics if you feel it is foot fatigue related

How can you prevent muscle cramps?

1.       Drink plenty of water and other fluids

2.       Limit alcohol and caffeine, especially on hot days

3.       Eat healthy foods rich in calcium, potassium and magnesium

4.       Take a multivitamin every day

5.       Exercise every day, especially walking, running or riding a bike to move your muscles

6.       Stretch on a regular basis, as well as before and after exercise

7.       Don’t suddenly increase your exercise regimen. Don’t increase by more than 10% each week.

8.       Tal k to your doctor about any new medications that you are taking that may be causing the cramping.

If the cramping keeps occurring even though you are doing all of these things, a thorough exam is needed to assess for peripheral arterial disease, peripheral neuropathy, thyroid and liver disease as well as any underlying biomechanical problems that may be causing cramping. Foot and leg cramps are never normal, so don’t ignore them!

For more info contactus@faant.com or click here