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!

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!

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