Community Foot Care
Allen Guehl, DPM Belinda Dotter, DPM Adam Thomas, DPM
Community Foot Care is proud to introduce
Spring Day Foot & Nail Spa
Having a rough time finding that perfect Mother's Day gift?
We have the solution!
Mothers are special to all of us. They take care of us when we're sick, spoil us when we're good, and love us when we're bad!
Now is your chance to take care of her!
Show your mother how much she is appreciated with a luxurious manicure or pedicure for Mother's Day.
Safety sets Spring Day Foot & Nail Spa apart from other salons in the Springfield-Dayton area. With us, the most important woman in your life isn't only in great hands, she's in safe hands!
As a medical facility, we offer the 100% solution to improper sanitation and salon infections. Proper sterilization kills 100% of all microscopic organisms; eradicating hazardous infection causing bacteria and fungi. Our primary priority is the health of our clients. To ensure the highest quality of care, we sterilize all instruments using an autoclave. The instruments are then packaged and sealed until they are opened in front of the client. Even the FDA agrees, autoclave sterilization is the most effective form of disinfection; offering the highest level of protection!
Let your mom know she's loved, from her head to her toes!
Stop by any of our locations to get your
Mother's Day
gift certificate today!
Time is running out!
To show your mom how much you care,
pamper her with a pedicure!
Call for more information.
Springfield: 937-688-4321
Centerville & Beavercreek:
937-242-7001
www.SpringDayNails.com
Put a little spring in her step!
Get something for your Referrals!
Community Foot Care values our patients; we also value your referrals. To show our patients how much we value your referrals, we are giving away Lottery Tickets.
When you refer a patient be sure to have them tell us that you referred them. Patients should be sure that their information is current, because you will receive a Lottery Ticket in the mail. We will send you a lottery ticket for every patient referred. For every 5th patient referred, we will send a gift card.
- All patients must be seen in the office to be considered a referral.
- All patients must mention the name of the person who referred them (if you have a popular name, e.g. John Smith, be sure your friends know what street you live on or your middle initial) when they call.
Remember to refer all your friends and family and we will send you free gifts just for your word of mouth!
Arthritis, What is Arthritis??
Arthritis is a chronic and painful condition that affects many individuals. It can occur in any joint throughout the body and can cause stiffness and pain which may interfere with daily activities. Arthritis occurs when the bony surfaces of a joint start to degenerate or break down. This could be due to poor alignment, deficits in muscle strength or simply overuse. The bone and cartilage continue to deteriorate over time, and in severe cases, can eventually erode away, leaving the joint without its protective cushion. Unfortunately, there is currently no cure for arthritis; however, there are many interventions that can be done to slow the progression of this disease.
Physical therapy can help to restore the muscle imbalances associated with arthritis which helps to minimize pain and improve a person’s function. In most cases, there is muscle weakness around the arthritic joint. This is a problem because muscles act as shock absorbers, and if there is weakness, the shock and stress is transferred to the joint which causes further damage. By performing specific exercises to address these weaknesses, there is less stress on the joint and usually, less pain. A well designed exercise program by a physical therapist restores strength and flexibility to surrounding muscles and can significantly reduce a person’s pain levels.
If you have been suffering from joint pain in your back, neck, shoulders, knees, hips or ankles, please call to set up an appointment with one of our experienced physical therapists. We will meet with you for a consultation and develop a treatment plan that will address your specific needs. We look forward to helping you get back to your activities painfree!
Valentine’s Day Special Diabetic Recipe
Things you will need: 
Vegetable Cooking Spray
¾ cup unbleached all-purpose four
½ cup natural cocoa powder
1 teaspoon Baking Powder
½ teaspoon baking soda
1 Banana, (3 ½ ounces after peeling)
6 tablespoons light brown sugar
6 tablespoons brown sugar substitute
½ cup unsweetened apple juice
1 teaspoon pure vanilla extract
½ teaspoon chocolate extract
4 large egg whites, at room temperature
½ teaspoon salt
¼ cup chocolate chips
1 heart shaped cookie cutter
Instructions for cooking:
1. Preheat oven to 350°F (180°C). Lightly coat a 8-inch (20 cm) square baking pan with cooking spray. In a bowl, combine the flour, cocoa, baking powder, and baking soda.
2. In a blender or food processor, combine the banana, brown sugar, apple juice, and vanilla and chocolate extracts; process until smooth. Using a rubber spatula, fold into the dry ingredients.
3. In the bowl of an electric mixer set on medium-high speed, beat the egg whites and salt until foamy. Increase the speed to high and beat until soft peaks form. Fold half of the egg whites into the batter. When incorporated, fold in remaining whites just until incorporated. (There may be a few specks of white still showing.)
4. Scrape into the pan and spread evenly. Bake in center of oven for 30 to 35 minutes, until brownie springs back when gently pressed in the center. Cool in the pan on a rack.
Safety in the Snow!
Winter has arrived and it is now time to find our boots and hats as well as our snow shovels in order to deal with that cold, white stuff! This time of year can be especially hard on our back and neck due to snow removal activities. Here are a few tips to keep in mind to minimize stress on your back and neck when dealing with the snow:
Take rest breaks
Shoveling or using a snow blower can be a tiring activity so if you give your body a short 2 minute break about every 15 minutes, it will go a long way. When resting, stand up straight or walk around to give your back a break.
Wait until the afternoon to shovel if possible
By waiting until the afternoon, it allows time for the fluid pressure inside the discs in your spine to increase which will lower your risk of injury.
Try not to bend over
Think as though there is a pole starting at your head and extending to your pelvis that doesn’t allow your back to curl forward. If you have to bend forward, bend at your waist and knees and keep your back straight. Everytime you allow your back to bend, it increases the stress by 10 times. So, if you are lifting 5 pounds of snow and you allow your back to curl forward, your back feels like it’s lifting 50 pounds!
Keep your loads as light as possible
This will decrease the work load on your body and allow you to work longer. Remember to bend your knees and lift with your legs rather than your back.
Avoid twisting your back
When you repetitively twist your spine, it puts you at risk for a serious back injury. Try to step in the direction in which you are throwing the snow in order to avoid twisting your trunk.
Ask for help
This may not always be an option, but if it is, do not be afraid to ask. You could be saving yourself a lot of pain and suffering by simply asking for help.
If you do encounter low back or neck pain, or any other aches and pains from the winter weather, our physical therapists can help you feel better. Please call to make your appointment so we can help you with your pain as soon as possible.
Community Physical Therapy Specialists
Community Physical Therapy Specialists is now open for physical therapy. Physical therapy will be in the
Treatment prescriptions include: Gait training, joint mobilization, Progressive desensitization, activities of daily living, orthopedic appliance, prophylactic strapping, TMJ rehabilitation, and work hardening/ strengthening.
Exercise programs include: progressive resistance strengthening, back flexion exercises, knee rehabilitation, shoulder rehabilitation, patella-femoral rehab, and scapular stabilization.
Podiatry services are similar to the general physical therapy, they are more specifically geared to the foot and ankle.
Community Foot Care will be referring patients and overseeing their progress personally, all podiatrists are welcome to refer patients, we will be reporting to referring physicians, just as we do in regular clinic.
Community Physical Therapy Associates has two physical therapists on staff, Tarah Barrios and Scott Pritt. For information call 937-426-9500 or 937-322-7607. Visit www.CommunityFootCare.com
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We would like to give a special Thanks to all the people who donated to Toys for Tots and Food Pantry. At Community Foot Care we are always looking for ways to show our appreciation to the community. Thank you for helping us in our effort to help those around us.
We were able to collect several barrels of food and several boxes of toys! This is a great deal of food and toys for the community.
In these times we have to do all we can to help the community. Thank you for your continued support!
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Cantharone Wart Treatment
Cantharone is a wart treatment that we are currently using at Community Foot Care to treat plantar warts. Foot Warts are usually on the soles of the feet and are called plantar warts. Most plantar warts do not stick out above the surface like common warts because the pressure of walking flattens them and pushes them back into the skin. Plantar warts usually appear as thick spot of skin.
The normal actions of these medications is to form a blister underneath the wart. This occurs within 24 hours of application. The blister formation kills the wart by cutting off its blood supply. Occasionally, there may be some blood in the blister fluid, this should not be alarming. The blister may also itch.
After 4 hours: mild discomfort may occur. Blister should occur after 24 hours.
After 4 days: Crusted blisters should fall off leaving a spot that may be tender and itchy. Medication may be needed to control itching.
After 7 days: May experience loss of pigment, but all symptoms should be gone.
Contact your Podiatrist if you have any questions about Cantharone Wart Treatment, or any other foot care needs.
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Diabetic Recipe
Sugar Free Christmas Cookies
These cookies are as good as regular cookies but much better for you, because they are sugar free, low in calories and carbohydrates. You can make them into pattern cookies or any color variety you like. We love how easy they are too!
Ingredients:
½ cup shortening
3 tablespoons Equal (sugar substitute) 1 egg
Several Drops of food coloring (color optional and color of choice)
2 ½ cups flour
½ teaspoon salt
2 teaspoons baking powder
½ cup skim milk
2 teaspoons water
1 teaspoon vanilla extract
Directions:
- Cream Shortening, add sweetener, egg and food coloring (if desired); beat very well.
- In a separate bowl combine dry ingredients, add the milk, vanilla, and water. Add flour mixture and stir well.
- Chill dough 2 to 4 hours
- Preheat oven to 325°F.
- Roll out 1/8 inch thick and cut the cookies into desired shapes. Bake for 8 to 10 minutes.
- Cool.
- Enjoy
- Keep them fresh by storing in an air tight container.
Cookies can be frozen to stay fresh, keep them in an air tight container and place them in the freezer. Remember to lay them out the night before you plan to use them. ENJOY Get your feet ready for winter, by purchasing boots to suite not only your style, but your foot comfort. Boots need to be comfortable; although many women admit they would rather be fashionable than comfortable. This can be settled by finding stylish boots that are not dangerous to your feet. * Don’t go for pointy stilettos, they may be the “fashion” but they are proven to cause bunions, hammertoes and ingrown toenails. * Look for a boot that is not flat, but are less than 2 inches tall. * Take your socks with you, and try on boots at the end of the day (to allow your feet to swell fully) and wear the socks or hosiery you plan to wear with the boots while you try them on. * Try a boot with a wider heel to give your ankles more support. * Select a boot with a rubber sole to provide protection. * Remember most fashion boots are not made for snow. * Buy leather boots. Leather over a synthetic material absorbs the best. Feet tend to sweat when they are closed in a boot, leather is absorbent, yet can stay cooler longer than most other materials. -------------------------------------------------------------------------------- Laser fungal treatment is a new treatment on the market, it has not been approved by the FDA. This procedure is considered experimental at this point and is not being covered by insurance companies. We found several sources that say there are no guarantees that this treatment will work; however, there are no guarantees on other fungal treatments either. Laser fungal treatment takes about 10 minutes a toe and is most effective on healthy skin and nail beds. People who do not have healthy skin and nail beds are not advised to try the treatment. There is a very high charge for laser treatment, this one is no exception. Charges amount to $200 - $500 for the laser. This price does not include many additional charges including a standard $50 treatment fee. Unlike with pill treatments this procedure has a higher rate of failure and is often paid for and performed several times. Yoga is the “union” of mind, body and soul, also known as purification. The National Yoga Celebration takes place in many cities, complete with music and food. The Celebration is for beginners and experienced yoga students. Yoga promotes overall wellness of mind, body and soul. However there are risks to this convention. Going barefoot leaves your feet vulnerable to many bacteria, fungus and even viruses. Going barefoot in a crowd is also dangerous because it raises the risk for bruises, cuts and unsanitary conditions. This is especially dangerous to individuals with diabetes. Any cut or scrap needs immediate attention because it has a high risk of infection. Even a small puncture hole can lead to serious infection. Germs and viruses can imbed themselves under the skin, allowing them to grow. Symptoms may not present themselves for an extended period of time. Tetanus and fungus are common among people who do not wear proper shoes; flip flops do not offer much protection against these infections either. August means Back to School and Back to Sports JM Orthotics JM Orthotics are heat molded to fit your feet right in the office. There is no wait like with other brands. JM Orthotics are lighter yet more durable than more expensive brands. JM Orthotics offers many products to better serve the comfort of the patient, with many different lengths and sizes to better fit every foot.
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Winter Boot Blues…
Laser Fungal Treatment.. Is it a good thing?
Talk to a podiatrist to see which treatment is right for you. Fungus is curable in most cases, so talk to your podiatrist.
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Helping “Feet”
At Community Foot Care we believe in giving back. To help the community we are having a Toys for Tots drive and several Canned Food drives. These events will take place during the whole month of November in ALL of our offices.
The Toys for Tots bins are in all the offices; however Toys for Tots only accepts new toys that are still in the package or have the tags still on them. As we have no other use for the toys we ask that all parties interested adhere to the Marine Toys for Tots regulations.
Food Pantry bins will also be placed in all locations to ensure all our patients are able to participate. Local food pantries are in need of canned foods and all other non-perishable food products, such as macaroni & cheese, cereal, peanut butter, and bottled juices.
At Community Foot Care we believe that helping the community is a way to give back for all the support we have received through out the years. Please help us in our efforts to help in any way possible. For more information please call our office at 937-426-9500 or 937-322-7607.
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Halloween and the Affects for Diabetics
Halloween is especially hard on people with diabetes, and border line diabetes. For some border line diabetics Halloween and the holidays are prime time for full diabetes to strike. This is because weight gain is very hard on the body, diabetics already have sugar problems, and Halloween candy makes sugar levels elevate frequently.
Over 20 million Americans suffer from diabetes so we have some tips to get through Halloween safely:
1. Put extra effort into dressing up, then candy is the least of your worries!
2. Take dressing up even farther and have a party!
3. Go haunted housing, on a hay ride, or have a bonfire; all these will keep you moving!
4. Trade the candy for healthy treats, if a child is diabetic let them go Trick or Treating, but trade the candy for other gifts or even money!
5. Diabetics can have sweets, just keep sugar checking supplies handy, and check your sugar often.
6. Get extra exercise to account for sugar and carb intake.
7. Separate all candy into groups, freeze what you can and use it to treat low blood sugar throughout the year.
• Remember: Chocolate is not effective in treating low blood sugar, so stick to hard candy or sugar powder treats for a quick sugar boost.
Halloween and the holidays are supposed to be “the most wonderful time of the year”, why ruin them with frequent sugar highs and lows, keep the diet even through the holidays, and keep exercising!
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October is Breast Cancer Awareness Month
There are many things going on all over
More events that are taking place in
There are events happening all over the world, The Canadian Cancer Society presents Taking Steps Against breast cancer. The
Routine checks like mammograms and self exams are essential to being a survivor. Genes and family history are also important to know, since these are the main causes. Even healthy people can develop breast cancer; however a healthy diet and healthy lifestyle should be essential for every woman.
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The Time is Coming for Shoes Again but Shoes Means STINKY Feet! 
The number one reason for stinky feet is perspiration. Your foot has many sweat glands on the bottom of the foot. Some people have more than others. It is just like the rest of your body. Some people just sweat more than others. It is estimated that there is over a quarter of a million sweat glands in your feet. So when your body heats up it releases heat via sweat from sweat glands.
Warm wet areas are a haven for bacteria. The bacteria live, reproduce and feed off of the foot, shoes and socks. The bacteria produce chemicals that cause an odor. Thus stinky feet are actually caused by bacteria!
To treat stinky feet we have to tackle the root of the problem, the sweat. The first line of defense is to wash your feet at least twice a day. Changing your socks to a dry pair in the middle of the day will also cut down on the bacteria because they need a warm, moist place to grow. It is also recommended to wear sandals often in the warmer months to allow your feet to breath. When choosing what shoes to wear, try to stay away from black shoes. Chose shoes that are lighter colors and that has a lot of mesh compared to all leather. It is also strongly recommended to never wear the same pair of shoes two days in a row. This allows the shoes to dry and eliminate some of the stinky bacteria. Sometimes, these precautions are not enough or are impossible because of work or lifestyle restrictions. So then what?
There are products that can help dry the foot and decrease the sweat. These products must be recommended and monitored by a podiatric physician. There are different products for adults and children and thus you should never use products you receive for your husband on your children. Other products that a doctor can provide you with is anti-fungal and/or anti-bacteria powders. It is common for people with sweaty feet to acquire athlete's foot and toenail fungus. What starts out as stinky feet can quickly turn into ugly feet!
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September is National Yoga Month
Posted by Community Foot Care 09/01/2009
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As the summer gets hotter and school is back in session, our feet are relied on for many things; walking, running, most importantly sports. That’s right, it is the beginning of sports season; baseball, football, and track have already begun. An athletes’ feet are what takes the beating, how can they be saved? JM Orthotics has come out with an exclusive product to help many different foot problems. JM Orthotics offers a full line of custom molded orthotics to save your feet during these hectic times.
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Sandals Developed to Tone While Walking
Trendy FitFlops, which have already been given the “thumbs up” by Oprah Winfrey – are promoted to tone your butt and legs as you handle your daily activities.Developed by a personal trainer with input from a biomechanical engineer, FitFlops have a thick midsole, which encourages wearers to use feet and leg muscles more efficiently while walking. Research conducted by the manufacturer has shown that this thick midsole works the gluteals, hamstrings, thighs, and calf muscles more.
Trendy FitFlops, which have already been given the “thumbs up” by Oprah Winfrey – are promoted to tone your butt and legs as you handle your daily activities.
One thing is clear: FitFlops, which come in a host of colors and are available at many retailers such as Macy’s and Lady Footlocker, are flying off store shelves. FitFlops give people an opportunity to add exercise to your already hectic schedule. The testimonials provided by the company based in
While FitFlops have certainly attracted consumers, are they worth the exorbitant price? From the picture above you can see they have a thick shock absorbing heel that tends to prevent overpronating, which in theory is a good thing. In people who overpronate, the foot continues to roll in when it should be pushing off, twisting the foot, shin, and knee -- and causing pain. However, FitFlops are a temporary solution and what will happen when you take them off? I prefer to train someone who is overpronating how to position their foot correctly or recommend orthotics which are molded by an expert who has a degree.
The bottom line is FitFlops are a comfortable shoe to stand or walk in, so go ahead and use them. If you feel that when you stand in the shoe, the glutes and calf muscles are firing more, wear the shoe but don't overuse them.
Ped Egg - Friend or Foe?
The Ped Egg is a foot care product that has recently made the transition from infomercial to stores such as Target, Wal-mart and the like. As this handheld foot product becomes more well-known, it frequently becomes a topic of conversation with my patients in the treatment rooms. My stance on patient’s use of the Egg varies on a case by case basis.
The name comes from a combination of its unique oval shape, intended to fit in the palm of your hand, and its intended use on your feet. The top of the product is smooth and the bottom looks like a small cheese grater. When not in use there is a cover that can be placed on it. The price runs about $10.00, and you must replace the blades as they become dull.
The most common complaint I have heard is patients filing too vigorously and drawing blood. There are of course certain patients who I would not recommend using the Ped Egg for.
- Patients with fissures may remove some perfectly good skin to get rid of the cracks and therefore exacerbate the problem.
- Patients with vascular or neurological issues may have problems if they take too much skin off
- Diabetic patients-Any diabetic should always check with their podiatrist prior to using any foot care product that has blades on it.
Updated on 05/18/2009 by Community Foot Care
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Sports Related Stress Fractures
Okay, so it is May, and you are considering how much exercise you will have to do in the next 30 days to make up for the first four months of inactivity in order to still achieve your New Year’s resolutions. As you begin your exercise routine, you must consider the extra stress that your body is going to be subjected to and that any injury can easily place you on the couch planning next year’s resolutions. Common injuries I see this time of year are stress fractures in the feet, which already take a pounding everyday just from normal activity. Unlike typical fractures, there is not a single traumatic event causing them and many times a patient has no clue that any serious injury has occurred.
Updated on 04/23/2009 by Community Foot Care
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Should I Believe the Commercials for Orthotics?
Watching tv early Sunday morning, I saw an infomercials for the orthotics with the interchangeable heel piece so each person can adjust their insert to their foot. Later on, I saw a similar ad for a hi-tech computer force plate that you simply stand on in a pharmacy, and a computer will tell you what number insert you should buy for your feet from their store. The bottom line is, “what will make my feet feel better?”
The Breakdown on inserts can become complex with so many varieties out there:
1) The insoles you will find in a pharmacy are little more than replacement sock-liners for your tennis shoes. They are flexible and offer little support. The gel insoles offer no support, but do offer cushioning for those whose natural fat padding has worn away.
2) The next level is an insole that you'll find in an athletic shoe store. These often have a plastic, graphite, or rubber shell that, while flexible, does offer support. Who are these right for? Anyone having minor to moderate pain in the heel, Achilles tendon, shin splints, or elsewhere in the foot should notice some improvement. If the pain is not significantly better in two to four weeks, a podiatrist should be consulted. A word of warning: These are generic arch supports that are appropriate for those with "flat feet." If you have a high arch, these insoles may make your pain worse.
3) And then there are the mall kiosks and shoe stores with their "experts" who have you stand on a hi-tech computer force plate to measure the pressures beneath the foot. Don't waste your money! First of all, a static footprint tells very little about how the foot functions when walking. Second, before you drop lots of money on something custom, be sure that the person has a degree and not just bought into a franchise.
For general foot pain, the product that I have found that works best for patients is the Powerstep brand orthotics. These orthotics were designed by a podiatrist and offer the extra support that you cannot receive from the pharmacy brands. You can find these products on the web at Amazon or at our website (www.CommunityFootCare.com). They should last 6-12 months depending on use. Custom orthotics are not simply arch supports; they are devices formulated to balance your feet, and entire lower extremity to allow them to function most optimally. Therefore, finding the right one can make all the difference to a person with painful feet and legs. If the pain persists or the condition worsens, you should call your local foot doctor, who will be able to assess your condition and fit you for the most appropriate shoe inserts.
If you have trouble seeing when you drive, you wouldn't solve it by buying a pair of one dollar reading glasses in the pharmacy, right? Why wouldn't you give the same consideration to your foot pain?
Updated on 03/27/2009 by Community Foot Care
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When to Replace Your Shoes
I am asked this question every day by patients who have no direction as to the right time to replace their old shoes for new ones. The support and function of a shoe has little or nothing to do with the overall appearance of the upper part of the shoe or even the sole. It's the midsole, the portion of the sole that is largely invisible from the outside, which has the most function and limits the useful lifetime of a shoe. With every stride, the midsole compresses and, with time, loses the majority of its support. Your shoes should be replaced every 4-6 months, depending on the frequency and level of the activity. An easy way to track this is just write the date you started wearing them on the tongue, or make an event out of it and mark it on the calendar when it is time for new shoes.
Signs to look for in your aging shoes include:
- Look for creasing of the midsole material in areas of high load (under the heel or the ball of the foot). A worn out midsole will have wrinkles and creases there.
- Try to twist the shoe. A worn out midsole will allow the shoe to twist more easily than a new shoe.
- Try on a new pair of the model that you are currently wearing. Compare this to your current shoes. If the cushioning in your shoes feels dead in comparison, it probably is.
- Place your old shoes on a table and look at them from behind. If the soles are worn and leaning to one side, the midsole cushioning is probably worn as well.
Just like the tread on your tires, you must constantly be looking for wear on your shoes. In your car worn tires may cause an accident, but we often overlook that injuries are much more likely in worn out shoes as well. Like tires, you can help prevent the normal wear and tear. By rotating your shoes daily between 2-3 pair, taking them off properly by unlacing them and removing them by hand and lastly having shoes dedicated to certain activities for example if you run, you would want to have a pair of shoes you use only for running, you can significantly lengthen the shelf life of your shoes.
Updated on 03/16/2009 By Community Foot Care
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Healthy Feet for Springtime activities
Spring, and the warm sunny weather that comes with it, is almost here, so it is time to dig through the closet and dust off your running and golf shoes. Unfortunately, for many the spring fun will be put on hold because of nagging foot pain. Heel pain is often debilitating, causing people to alter their work schedule, exercise schedule, and their lives in general. As a podiatrist, I encounter heel pain many times every day. The extent to which the pain improves with treatment often depends on the behaviors of the person suffering. At the end of the article, I will offer you suggestions to try at home before and during treatment in order to improve your results.
Plantar fasciitis (say "PLAN-ter fash-ee-EYE-tus") is the most common cause of heel pain. The plantar fascia is the flat band of tissue(ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk.
Plantar fasciitis is common in middle-aged people. It also occurs in younger people who are on their feet a lot, like athletes or soldiers. It can happen in one foot or both feet.
Plantar fasciitis is caused by straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:
- Your feet roll inward too much when you walk (excessive pronation
- You have high arches or flat feet.
- You walk, stand, or run for long periods of time, especially on hard surfaces.
- You are overweight.
- You wear shoes that don't fit well or are worn out.
- You have tight calf muscles
Most people with plantar fasciitis have pain when they take their first steps after they get out of bed or sit for a long time. You may have less stiffness and pain after you take a few steps, but your foot may hurt more as the day goes on. It may hurt the most when you climb stairs or after you stand for a long time.
No single treatment works best for everyone with plantar fasciitis. But there are many things you can try to help your foot get better:
- Give your feet a rest. Cut back on activities that make your foot hurt. Try not to walk or run on hard surfaces.
- To reduce pain and swelling, try putting ice on your heel. Or take an over-the-counter pain reliever like ibuprofen (such as Advil or Motrin), naproxen (such as Aleve), or aspirin.
- Do calf stretches and towel stretches several times a day, especially when you first get up in the morning.
- Get a new pair of shoes. Pick shoes with good arch support and a cushioned sole. Or try heel cups or shoe inserts (orthotics). Use them in both shoes, even if only one foot hurts.
This is all the first line of treatment, if the condition persists or returns it is best to see a podiatrist. Hopefully, these tips will help end your suffering and improve your overall health and well-being by allowing you to participate in exercise activities and having fun in the sun with the family.
Updated on 02/16/2009 By Community Foot Care