Family Footcare of Mid-Michigan, P.C. title graphic

Helpful Hints

[NOTE: This page is formatted for printing for those of you that wish to print a copy. (updated 06/26/2004)]

STRETCHING

I recommend stretching to everyone. A good stretch for everyday that doesn't take too long to do is this: stand next to a wall and put your left foot on a chair seat directly in front of you, letting the back of the heel rest on the chair. Make sure your hips are perpendicular to the leg (90 degrees). You will feel a gentle stretch all along the back of your leg. It is important to stand up straight! Otherwise the lower back may tilt forward, reducing the effectiveness of the stretch. HOLD THE STRETCH for 1 minute. Now stretch the other leg. Repeat. This stretch is good for many lower extremity tendon/ligament problems including heel pain.

SHOES

When looking for shoes follow these helpful guidelines:

  1. Always buy shoes at the end of the day since your feet will swell slightly.
  2. Bring someone with you to check shoe fit. This should be done with you standing up and your friend checking the toe (need 1/2 inch of free space at the end of your longest toe, which may be your 2nd toe). The width should be such that, while standing still, you feel pressure on the heel and middle of your foot but not at the ball of your foot or toes.
  3. Check the back of the heel (heel counter). If you can easily move it, this shoe has little to no control. I like a very rigid heel counter for best control and comfort. Keep in mind that even if you have a rigid heel counter, if you have room INSIDE the heel your heel will still move around and will not be controlled.
  4. If you wear over the counter or custom made orthotics please try them in any new shoe BEFORE you buy them. Depending on the type of orthotic and the type of shoe it can be a challenge to fit these...
  5. For sneakers keep in mind that the soft EVA midsoles will wear out quickly - the rule is 350 miles or 6 months. I like to say if you wear the sneaker 1-3 days a week replace in 6 months, 4-5 days = 5 months, 6-7 days = 3-4 months. This doesn't mean that now you have a pair of garden shoes! These shoes are DONE. Throw them out and do yourself a big favor. I can't tell you how many injuries are because of an old shoe (or a cheap shoe).

TOENAIL TRIMMING

I like to trim nails straight across in most cases. The only exception is fungal toenails. These nails are deformed and many times loose, so need to be cut differently. If you have nail edges that seem to grow down on the edges you probably have ingrown toenails and need to have the edges taken off permanently. If you want to try to avoid the procedure keep the sides grown out past the skin folds and apply vaseline to the edges if they get tough.

ATHLETES FEET

Skin fungus of the feet is caused by increased moisture, trauma to the skin, heat, wearing shoes excessively and immune system compromise. I like to have patients treat mild itching with gold bond medicated powder daily to feet. If there are little blisters with clear fluid you probably need to use a prescription cream or lamisil tablets if severe. If your feet sweat excessively you need a prescription roll on antiperspirant for your feet.

SWEATY FEET (HYPERHIDROSIS)

For excessive moisture (your socks get wet at the end of the day) generally I treat this with FORMADON or LAZER FORMALYDE SOLUTION, two products with formaldahyde that stops sweat glands from working too hard. This may be used twice a week up to daily with no adverse affects (except overdrying with overuse).

 

If you have questions that haven't been answered, please feel free to email your questions to Dr. Bills.