At Superior Foot & Ankle Care Center, we see it happen every year: our Douglas Park/Los Angeles County area patients resolve to get in shape in the New Year and soon after are in our Long Beach office with a foot or ankle injury. Many of these injuries could have been prevented by taking the appropriate precautions.

Here are three common injuries related to exercise and how you can avoid those injuries:

1. Achilles Tendonitis—the strongest and thickest tendon in your body runs down the back of your lower leg connecting your calf muscle to your heel bone. If you experience pain, swelling, or general discomfort or sluggishness in this part of your leg, you may have Achilles tendonitis. This is an inflammation of the tendon that can be caused by a sudden increase in activity after being sedentary for a period of time. Stretching, wearing appropriate footwear and gradually increasing activities such as running or stair-stepping will help minimize your risk for this disorder.
2. Shin Splints—this condition’s signature symptom is pain on either side of the muscles or tendons surrounding the front of your lower leg bone. Shin splints can be caused by overuse or a stress fracture, or imbalance between opposite leg muscle groups. Because of the number of possible sources, it’s best to get shin splints evaluated by our podiatrists, Victoria M. Foley and Dr. Constance Ornelas. Corrective shoes or custom orthotics may be necessary to eliminate the problem.
3. Plantar Fasciitis—the plantar fascia is a band of tissue that is on the bottom of your foot. Significantly increasing the amount of walking or running you do can aggravate this tendon and can cause pain in the arch or heel of your foot. If the foot doctor diagnoses plantar fasciitis, you may need shoes with better arch support or more cushioning in the heel. In some cases, orthotics may be prescribed to make exercise more comfortable.

The bottom line is that getting in shape should not cause foot or ankle discomfort. If you find you have painful podiatric symptoms after starting a new exercise routine, don’t wait. Contact us by calling (562) 420-9800 for an appointment and get to the source of the pain before it becomes a debilitating injury.

At Superior Foot & Ankle Care Center, one issue we notice, our Douglas Park/Los Angeles County area patients are often hesitant to bring up is foot odor. Smelly feet can be embarrassing, but it’s important that you discuss it with podiatrists, Dr. Victoria M. Foley and Dr. Constance Ornelas because sometimes it can be a sign of a fungal infection or another medical problem that needs to be addressed.

What Stinks?

The cause of the odor is usually a bacteria and/or fungus that is in your shoe and combines with the sweat on your skin to produce the foul odor. In some cases, a medical condition known as hyperhidrosis can be the source of year-round perspiration and stinky feet. If this is the cause of your smelly feet, the podiatrist can discuss treatment options with you. In most cases, however, some simple precautions can help you avoid the fungal infections that cause smelly feet.

• Wash your feet with soap every day and take the time to dry them completely. Be particularly diligent about drying the spaces between your toes as this is often the starting place for athlete’s foot.
• Don’t allow feet to stay in damp socks. Keep extra socks in your bag or desk and change multiple times a day if necessary. Moist, dark places are the ideal breeding ground for fungal infections.
• Never share shoes, socks, nail clippers, towels, or other items that touch another person’s feet.
• Avoid socks and stockings that are constrictive and trap moisture against your skin. Choose shoes made from breathable materials and have space to allow air to circulate around your feet.
• Alternate your shoes—don’t wear the same pair multiple days in a row.
• Keep feet covered by wearing flip-flops or shower shoes at the gym, community pool, nail salon or any other public place.
• If you notice red, itchy skin that’s scaly and/or blistering or toenails that are becoming thick and discolored, make an appointment at our Long Beach office by calling: (562) 420-9800.

It’s time for New Year’s resolutions, and at Superior Foot & Ankle Care Center, we know that many of our Douglas Park/Los Angeles County area patients will be thinking about starting new exercise regimens. One of the best and easiest fitness activities you can do is walking.

Some benefits of walking include:

• It’s a great choice if you have been inactive for a period of time.
• Walking has a host of health benefits: improved circulation, helps with weight loss or maintenance, reduces stress, lowers cholesterol, high blood pressure, and high blood sugar, to name a few.
• Walking can be done indoors or out.
• You don’t need expensive equipment—just a good pair of walking shoes.
• It can be done with others or on your own.
• You can take it with you wherever you go.

Getting Started

Before you begin any new fitness program, you should consult your physician. It’s also a good idea to make an appointment at our Long Beach office (call: 562-420-9800) for a podiatric checkup. Our podiatrists, Dr. Victoria M. Foley and Dr. Constance Ornelas will want to do a complete foot and ankle examination. If you have any chronic podiatric conditions such as bunions or plantar fasciitis, the foot doctor will want to evaluate how that condition has progressed and alert you to specific shoe features that will make walking safer and more comfortable. Once you’ve got the green light from your doctors, take the next steps:

• Purchase a pair of good quality shoes designed specifically for walking. Shoes should have a firm heel counter, good arch support, thick, cushioned sole for excellent shock absorption and plenty of room in the toe box. It’s best to go to a sports shoe store and get the assistance of professional. Have your feet measured and let the salesperson know if the podiatrist has told you anything particular about your gait or pronation.
• Make a plan. There are many walking programs available or you can just start on your own. What’s important is that you start off slowly and gradually build up your speed and the duration of your walking. Too much too soon can result in Achilles tendonitis and muscle strains.
• Stay accountable. You may want to enlist a friend to walk with to help you both stay on track. If going it alone, try to commit to a certain number of times a week, and best, if it’s at specific times and days to ensure you stick to your plan. Put walking dates on your calendar.
• Be sure to warm up and stretch before and after your walk. If you experience any pain or discomfort, contact us to get it checked out.

At Superior Foot & Ankle Care, we want all of our Douglas Park/Los Angeles County area patients to be vigilant about good foot care. For patients with diabetes, however, this is even a more critical concern. Diabetes, also known as hyperglycemia, is a condition where blood sugar levels are not normal. If not properly controlled, the immune system can be compromised and infections difficult to heal. For your feet, the added complications commonly associated with diabetes—neuropathy (loss of sensation) and poor circulation can mean disastrous and debilitating results. This leaves diabetic patients at increased risk for several conditions, including fungal infections, ingrown nails, calluses, hammertoes, corns, and skin problems. You can, however, prevent damage from diabetes by taking some extra care with your feet and avoiding potential problem scenarios. Here are six ways to ensure good foot health if you have diabetes:

1. Schedule regular appointments with our podiatrists, Victoria M. Foley and Dr. Constance Ornelas. The foot doctor will carefully monitor your feet for any changes that may signal an infection or ulcer forming. The podiatrist can also advise you on proper foot care and prescribe treatment for new or existing conditions.
2. Develop a daily care regimen. Wash feet with warm—not hot—soapy water and dry thoroughly, particularly between your toes. While you clean your feet, look them over for signs of developing problems such as skin color changes, swelling, sores, cuts or blisters, bruises, and redness. Report anything suspicious to our Long Beach office immediately by calling: (562) 420-9800.
3. Choose shoes wisely. Make sure they do not pinch or rub anywhere that can cause a Look for styles with a wide roomy toes box and soft leather uppers. Avoid high heels.
4. Keep feet dry. Wear absorbent socks (with no seams or tight elastic bands) and change them as soon as you notice your feet feel damp. If your feet tend to sweat profusely, use an anti-fungal foot powder each morning to reduce the risk of athlete’s foot.
5. Take care of toenails or let a professional handle. Nails should be trimmed straight across and not too short. File rough edges to prevent them from catching and tearing.
6. Protect circulation by not smoking, changing position frequently and exercising regularly.

If you are diabetic and have more questions about how to best care for your feet, contact us today.