6 Tips to Reduce Heel Pain

First of all it's important to understand that heel spurs in and of themselves do not cause pain.

While there will often times be an actual boney spur on the heel when diagnosed via xray, in most cases it is actually the fascia (plantar fascia) in the arch of the foot causing the problem and the pain. Yes, even though the pain is right on the front of the heel when you step down, it is resulting from putting pressure on the inflamed fascia where it attaches - the heel.

Let's define plantar fasciitis so this all makes more sense.

The word 'plantar' refers to the bottom of the foot. The word 'fascia' simply means the connective tissue that forms the arch. So when you have 'Plantar Fasci-itis' ("itis" meaning inflamed), what you are contending with is inflammation of the bottom or arch of the foot.

The heel spur actually arises secondary to the strain and tension of the fascia pulling on the heel where it attaches. Typically you will have had the tight fascia for a period of time before spurring actually occurs.

Outside of trauma such as stepping on something or intense exercise activity, one of the more common causes of plantar fasciitis is repetitive stress to the arch of the foot. This may include running, aerobics or even just standing long periods.

Another common cause is calf muscles that have been allowed to get too tight over time.

For plantar fasciitis sufferers, the question then is... How can I get rid of the pain?

Considering the common causes above of tight muscles in the calf area and overuse of the feet (typically the cause is more of a combination of both), the following suggestions should help you correct the underlying conditions that are leading to the inflamed arch.

1. Stop doing anything that causes it to hurt - Easier said than done right?!

2. Rest and elevate the affected foot as often as you can.

3. Ice the area often. One of the time tested plantar fasciitis treatments that patients seem to respond well to throughout my years as a chiropractor is to freeze water in a 12 to 16 ounce water bottle. While sitting, put the arch of your foot on the bottle perpendicular so the arch of the bottle is in the arch of your foot. Now roll the foot forward and then backward. The net effect is not only helping to stretch the arch of the foot but icing it at the same time which will help reduce inflammation.

4. Stretch the calf muscles. You probably remember this one from gym class. While standing, place your hands on a wall out in front of you for support. Now place one foot behind you far enough that your heel won't touch the floor. Gently and slowly transfer weight onto the back foot until you feel a pull in the calf. If there is pain stop stretching. Of important note is that you should only feel a pull with calf stretches, not pain.

5. Get your foot, ankle and hip alignment checked out. When joints are not moving properly or are out of ideal alignment, the impact can be felt in other areas. By ensuring your hips, feet, ankles and even knees are moving and aligned properly, you will speed the healing of the plantar fasciitis and prevent it from reoccurring.

6. Lose a little weight. Common sense tells you that the more weight the foot has to carry, the more likely the arch will end up having problems associated with it.

These 6 tips above should help you reduce if not eradicate the pain in your heel and arch. If they do not alleviate the problem, you may need to consult your local chiropractor or podiatrist to get fitted for special orthotics that will further help correct your condition. As a last resort you may need to consider surgery; however this should always be a last resort. In this author's experience of working with plantar fasciitis for more than 15 years, surgery only rarely improves the condition long term.

Dr. Daron Stegall is a licensed and board certified Chiropractor in Keller Texas at Express Chiropractic & Wellness.

Express Chiropractic Keller knows you have choices when it comes to chiropractors in Keller. Our pledge is to provide effective and affordable chiropractic care to those living and working in and around Keller, Texas. Because of the convenient location, Express also serves as a Wataga chiropractic, North Fort Worth chiropractic and Roanoke chiropractic provider.

For more information about Express Chiropractic, visit the website at http://www.ExpressChiropracticKeller.com.

Metatarsalgia and Ball of the Foot Pain

The word Metatarsalgia means pain in the metatarsal part of the foot. This is located at the base of the toes from where they join the remaining part of the foot. The metatarsal bones begin at the arch of the foot and they end at the toe joints. The shape of the first metatarsal is different from the other four. This is actually located in the big toe. Most metatarsal disorders are caused due to the mismanagement of weight distribution and faulty development of pressure points while conducting activities related to weight bearing.

Metatarsalgia causes acute and unbearable pain at the ball of the foot. This pain aggravates during walking and running. If it is neglected then the patient suffers from pain while standing also. The pain may occur only in a specific area rather than the entire foot. This is because of uneven and improper weight distribution. You may experience a tingling sensation and a feeling of numbness in the foot. At times you may suffer from a sudden shooting pain in the toes. The patient sometimes feels that there are pebbles in his footwear while he walks. This situation occurs because of the pressure which falls on the ball of the foot. If you have the habit of walking barefoot then you will end up aggravating the problem even more. If these are not tended to in time it leads to become more severe. A patient may suddenly suffer from Metatarsalgia in case there is a sudden increase or modification to his physical activities. Any form of increased pressure on the lower limbs especially the feet can trigger Metatarsalgia.

Although it is perfectly normal if your feet begin to ache or if you are uncomfortable after walking or standing for a long time, if the pain persists for more than a few days even after the impact of exertion has worn out then you surely need to consult a doctor or a podiatrist. People who indulge in rigorous physical activities such as runners are more prone to suffer from this. Other factors which could lead to Metatarsalgia are being obese or wearing high heels. Wearing the incorrect size of footwear also leads to Metatarsalgia. People with abnormally high arches in their feet are also more vulnerable to suffer from this malice. People with other foot related maladies such as hammertoe, bunions, stress fractures and Morton's neuroma are also at a higher risk of contacting Metatarsalgia.

Metalarsalgia are mainly caused due to a medical condition but besides this any change in the type of physical activity or way of living can trigger this ailment. Anything which increases the pressure on the ball of the foot will lead to the onset of Metatarsalgia. Traditional remedies include giving the foot adequate rest, making changes in the lifestyle and stopping any intense physical activity. If you are a sportsperson then you may have to take a break from high impact sports activities as well. You will get relief from the pain by using orthotic devices which help to support the foot and specially the arch of the foot. You can also include shock absorbing insoles in your shoes. You can change the type of footwear you wear and opt for something which will give you comfort. In order to reduce the pain you can apply ice on the inflamed joins and cushion the area with the help of metatarsal pads to reduce the pain and impact of stress.

If you have tried all the above mentioned remedies and are still unable to get relief then there is high possibility that the doctor will treat you by injecting a steroid injection at the place where the inflammation has occurred. But this is not a permanent cure and excessive usage of steroids will be harmful and so it must be avoided. In extreme cases, when all the treatment methods fail then the patient might have to undergo foot surgery.

Prevention is better than cure, so by taking proper preventive measures you can be sure that you will be safe. Always select your footwear keeping in mind what you are most comfortable in. Watch your weight. Overweight people often are prone to metatarsalgia as their foot needs to support the excess weight of their body. Making use of arch supports and insoles will also make your foot comfortable and will provide extra support and protection preventing the risk of injury and stress. In case you feel any pain in the ball of your foot you need to take it easy for a while and start on one of the traditional remedies mentioned without wasting any time. As the more you delay the more severe the problem will become.

Is Your Back Of Knee Pain A Baker's Cyst?

A Baker's cyst is characterised by a swelling behind the knee which is caused by a build-up of fluid from the knee joint.

It is also known as a popliteal cyst and is the kind of bursitis where the synovial sac behind the knee becomes overfilled with fluid causing severe pain in the area.

The reason it is commonly known as a Baker's cyst is in memory of the physician who first described the condition, the surgeon William Baker (1839-1896).

There are numerous causes to this kind of swelling behind the knee, but the main ones are as follows:

• Osteoarthritis or rheumatoid arthritis

• Sports Injury or trauma to the joint

• Repetitive stress injury from standing or cycling

• Age related weakening

• Excess of uric acid (Gout)

The condition is more prevalent in women than men mainly due to the fact that more women suffer with osteo arthritis and rheumatoid arthritis and typically when they are over the age of 40, although it can affect people of any age.

Diagnosis

The best way to diagnose a Baker's cyst is to either use ultrasound or have an MRI scan but if you have a fluid filled swelling behind the knee and a lot of pain then this is a good indication that you have developed a bursa or cyst.

Treating a Baker's cyst

You can treat a Baker's cyst yourself at home by taking over-the-counter anti-inflammatory preferably an NSAID or non-steroidal anti-inflammatory drug.

You can also use a pack of ice (or frozen peas) to reduce any swelling and then use a compression bandage to support the knee joint. Resting the knee joint is also important.

If the swelling or pain behind your knee fails to resolve itself you may need to visit your doctor or podiatrist who can either recommend a corticosteroid medication or remove the fluid by draining it.

Ruptured Baker's cyst

In the rare case that you have a ruptured Baker's cyst, then the fluid will leak in to your calf and lower limb causing severe pain which usually resolves itself in one to 4 weeks. During this time you may need prescription painkillers available from your doctor.

Repairing the knee

If your knee is damaged from say osteoarthritis or a sports injury, then your joint may need to be repaired in a surgical procedure called arthroscopy, which is a form of keyhole surgery, used to clean out the joint.

These kinds of painful cysts can be quite debilitating particularly for those whose primary cause his arthritis. However, there are numerous treatments available to you to manage the condition successfully and so if you are suffering with this kind of swelling behind the knee do not despair; seek the help of your doctor or podiatrist and have it diagnosed early enough for the right treatment to be given.

Mark Daws is a mobile Chiropodist/Podiatrist in the UK, registered with the Health & Care Professions Council, with over 12 years' experience in the industry. He owns and writes for the website Mobile Chiropodist.co.uk about all kinds of foot health problems. Click here for more tips on foot care blog and please feel free to comment on or "Like" me on my facebook page by clicking here, where I have much more information and tips on foot care issues.

Relation Between Dancing and Foot Pain

Dancing is a great way to remain fit and active. But it also takes a toll on your body just like any other form of physical or sports activity. Dancing takes a tool on the feet of the dancers and can many times cause injury to the body.

There are numerous foot related ailments which can be caused by dancing. A few of them are the formation of blisters, bunions as well as corns. Many times the dancer's nails are also damaged and they get cracked. Cracks and bruised on the nails are the cause of great pain to the dancer and at times they also cause infection. These are only a few mild or minor maladies caused by dancing. But often dancers have to face lots of foot problems which can become fatal if they are not tended to in a proper manner on time.

In this article, we have compiled a list of some foot injuries which are serious and are mainly caused by foot pain caused due to dancing. The list is mentioned below:

Plantar Fasciitis: This condition is triggered when the planter tendon running from the toes to the heels through the foot arch is irritated and develops an inflammation. The most common reason for this is tight muscles. Another reason is the using the foot in an unconventional or unusual manner. The pain is unbearable during the morning hours. Over time the pain leads to heel spurs as well.

Dancer's Fracture: This is a condition which occurs when the dancer gets injured. This injury can be caused because of a wrong landing after a jump. Often accidentally the foot may get turned in due to the impact of the jump. This caused the outside of the foot to get injured. Dancer's fracture should never be neglected as it can cause a lot of pain and will lead to more damage if left unattended at the right time.

Sesamoiditis: Sesamoids are a pair of tiny bones below the big toe which support the supporting tendon. Over time excessive dance moves may lead to an inflammation in the tendons and this may lead to a condition called tendonitis. The pain progresses slowly and becomes more severe in case you flex your foot. This further leads to Sesamoiditis.

Hallux Valugus and Bunion Development: This ailment is not limited to dancers only. Almost any person can suffer from it. But the truth remains that dancers are more prone to it and that too at an earlier age than normal individuals. The main reason for this to occur in dancers is when they dance with a wrong posture and wrong body and foot alignment which are needed for the body to function in co ordination. Dancers are also prone to suffering from many bone deformities such as bunions. If you ignore the bunions then it will eventually become very painful and make you uncomfortable.

Although dancing and foot pain are related to each other, yet by taking proper measures you can keep the harmful impact minimum. One aspect which should never be ignored is the type of footwear worn. Many dance forms have special requirements. So before you spend on your footwear it would be a good idea to consult a proper professional. The size of the footwear is also important as footwear which does not fit properly will surely lead to the risk of injuries and will also make you uncomfortable.

Foot care should not be limited to only within the studio. You must take proper care of your feet at all times. Using arch supports, cushioned insoles, and heel cups will be useful in relieving the stress and the pressure caused to your foot as you move about in your life. Pamper your feet by means of foot and leg massages. These are very relaxing and will help to ease any pain you may be having. Stretch your body after regular intervals to reduce any discomfort.

It is better to visit a podiatrist regularly for a complete check up of your feet. This should be taken into action if you face any pain or discomfort. It is better to nip the problem in the bud itself. The podiatrist will also give you some useful advice and proper remedies to any foot disorder which will increase the risk of injury. The podiatrist will also inform you of the preventive measures which need to be taken in order to avoid foot pain related to dancing.

Learn more about Foot Nerve Pain. Stop by Suzy Pickhall's site at View insolesfeet.com and learn how they can help you.

10 Homemade Pedicure Tips for Beautiful Feet

What Is A Homemade Pedicure?

A homemade pedicure is one of the easiest and cost effective ways of improving the appearance of your feet and their nails.

Essentially, it is a manicure of the feet with a few additions to keep them feeling comfortable in both open toed and enclosed footwear.

The word Pedicure comes from the Latin word 'pes' (meaning 'foot') and 'cura' (meaning 'care') and also has relevance to other foot conditions such as 'pes plano' which means flat footed.

An at home pedicure is good for several reason,s but most importantly it enables you to check over the feet in detail to identify and hopefully prevent any problems, such as fungal nails and athlete's foot, before they occur.

A Homemade Pedicure In 10 Simple Steps...

1) Remove Polish

Remove any existing nail polish or gel coverings preferably using a non-solvent-based nail polish remover, this will prevent the nail plate from being damaged and drying out. Try to use cotton bands instead of cotton wool balls so as not to leave any traces of cotton behind.

2) Soak Feet

Use a bowl of warm water or a foot spa and add a drop of shampoo and a tablespoon full of sea salt or Epsom salts as this is good for any cracks in the skin. You can also add an essential oil such as tea tree or eucalyptus. Soak your feet for around 10 to 15 min. If you have heavy calluses you may need to soak them for longer.

3) Exfoliate

Gently exfoliate your feet and heels with a ready-made foot scrub, or a face scrub. This will help with any dead skin and minor calluses. You can also use a pumice stone at this stage or the coarse biodegradable pumice pad to treat minor calluses.

Do not scrub too hard as you may damage the upper layers of your skin and make it sore Use a fine foot file once the feet are completely dry to smooth the skin before applying cream.

Never use a razor to remove calluses as all too often you will end up cutting yourself which may lead to more serious problems. If they are that bad, visit your podiatrist who will scalpel them down for you.

However, remember calluses are there for a reason-to protect your foot from friction and pressure. If you remove them without addressing the cause they may become very sore.

4) Dry Properly

Make sure you dry your feet correctly particularly in between the toes to prevent a damp environment for bacteria and fungus such as athlete's foot to get hold. Use a foot towel specifically for your feet and no other member of your family to prevent cross infection problems.

5) Tidy Cuticles

Apply a cuticle softener to each cuticle on the toes, carefully rubbing it in and wait 3 to 5 min. Ten very gently push back the cuticles using a clean orange stick.

Tip: if you don't have a cuticle softener, using olive oil will work just as well.

6) Trim Nails

Carefully trim and cut your toenails with a pair of nail clippers or scissors. Be careful not to cut them to short or you would damage the nail bed or worse make it bleed.

Always use a good quality and clean (preferably sterilised) pair of clippers and cut them straight across.

This will reduce the risk of ingrown nails from cutting down the sides. However, cutting straight across often leads to sharp corners which need to be filed carefully with a special file called a 'blacks file' by podiatrists or an 'ingrown toenail file' by pedicurists.

Tip: If visiting a salon always make sure the tools/instruments they use have been sterilised correctly so as to avoid bacterial and fungal contamination of the nails and skin.

7) File Nails

A glass file is often best for filing toenails, although metal ones can be sterilised. However, most people opt for the disposable emery board type. File in one direction so as not to split the nail and remove any sharp corners left from cutting as in step six.

8) Massage Your Feet

Give your feet a gentle reflexology style massage to finish your homemade pedicure and make them feel fresh and new again prior to applying any nail polishes.

9) Separate Toes

Use a foam toe separator to separate the toes prior to painting. This will help with any smudging or marking of the nails if you have to walk about while they dry.

10) Polish Nails

Always apply a good quality base coat before applying your nail polish as it will protect your nails from any solvent in the polish, which can lead to destruction of the nail plate over time. Let your nails completely dry before wearing shoes or sandals.

Tip: Keep nail polishes in a cool, dry place like the fridge-they will last longer.

Mark Daws is a mobile Chiropodist/Podiatrist in the UK, registered with the Health & Care Professions Council, with over 12 years' experience in the industry. For more information on this article and some great video links, please visit our MobileChiropodist site, where you can read more on homemade pedicures and please feel free to comment on or "Like" me on my facebook page by clicking here, where I have much more information and tips on foot care issues.

What Is The Best Way To Remove Warts?

There are many kinds of foot wart treatments available for those unlucky enough to have contracted a verruca. It is estimated that one in 10 of us will suffer from a verruca at some time or another.

Plantar warts are a viral infection caused by the human papilloma virus (HPV virus) and so can be highly contagious and take years to get rid of.
Many invasive treatments for plantar warts involve burning the virus from the skin using a variety of hot, cold and chemical therapies (as listed below). These should only be carried out by qualified medical professional.

Cryotherapy

Cryotherapy can be a very effective method of removing plantar warts and verruca's. This method uses gases and liquids to achieve very low temperatures which freeze the virus on the skin surface. There are two main types of cryotherapy that operate at different temperatures.

The first is a -59°C treatment that uses a liquid refrigerant which is normally sprayed onto the skin via an aerosol can. The second is a -200°C treatment that uses liquid nitrogen normally contained within a solid metal probe that is applied to the skin's surface.

Both methods will deep freeze the skin causing the lesion to blister. Care should be taken with this method as it can be extremely painful for the patient both in its application and with any post-operative wound.

Laser therapy

With laser therapy, a high powered laser is used to burn the virus using a high-energy light beam. The most common laser is the long-pulsed Nd:YAG Laser that kills the wart with heat in a conical shape. The great thing about this laser is it does not leave any scar tissue.

Electro surgery

Electrotherapy uses electricity to create a burning hot wire which is then used on the skin to scoop the lesion out and cauterise the flesh. This method also known as radiolase, can be very effective in that it reduces the amount of bleeding often associated with plantar warts removal but it requires a local anaesthetic as the treatment can be very painful, and will require dressing and post-operative care to preventing infection.

Acid therapies

This involves using acids to chemically burn the virus such as trichloroacetic acid. These acids are very powerful and can be very dangerous, not to say messy so generally are less commonly used today, Some of the older treatments using an acid paste were applied to the affected area and left for a period of time (often a week) before removal.

The patient must be aware that any of the methods above may cause permanent scarring after treatment due to their invasive nature but generally the post-operative results can be quite encouraging.

Self-Treatment Options

The most common self treatment option for foot warts are over-the-counter salacylic acid preparations. There are many of these kinds of preparations available and they come in different strengths depending on a patients age and circuitry condition, so it is always wise to consult your pharmacist, doctor or podiatrist before choosing or commencing treatment.

Salacylic acid preparations will chemically burn the skin surface but can be indiscriminate attacking not only the virus but also the surrounding healthy skin. They may also be messy and difficult to use unless a gel-based preparation which dries quickly can be applied.

The latest fad seems to advocate using duct tape on your verruca or wart to deny the virus light and air and aggravate the skin enough to stimulate the immune system. However, it may be a good idea to use a pumice stone to remove dead skin between applications of the duct tape for your foot wart in order to get rid of the growth. Be careful not to spread the virus to the surrounding skin in the direction of rubbing.

Other home treatments for warts include using tea tree oil, vinegar, onions and garlic applied daily to the lesion. These upset the pH balance of the skin and in the case of tea tree oil this acts as a powerful antiseptic. Some people try to use bleach also on their plantar warts but I would not advise this particularly if it was bleeding because of the dangerous caustic nature of bleach particularly if you have circulatory issues or diabetes.

Mark Daws is a mobile Chiropodist/Podiatrist in the UK, registered with the Health & Care Professions Council, with over 12 years' experience in the industry. He owns and writes for the website Mobile Chiropodist.co.uk about all kinds of foot health problems. Click here for more tips on getting rid of warts and please feel free to comment on or "Like" me on my facebook page by clicking here: podiatry tips, where I have much more information and tips on foot care issues.

What Is a Toenail Fungal Infection?

If you have a thickened, yellow or brown discoloured toenail, you may be suffering from a toenail fungal infection.

Known medically as onychomycosis or tinea unguium, this fungal infection can do considerable damage to the nail plate and underlying structure which may lead to the loss of part or whole of the toenail itself.

The principal And most common organism involved in fungal nail infections is the dermatophyte Trichophyton rubrum (the second is Trichophyton mentagrophytes which causes ringworm) and may affect the fingernails as well as toenails.

The fungus thrives in dark damp conditions such as those found within tight enclosed footwear, between the toes and under the nail plate but it will also thrive in areas where the male may be damaged, for example, whether on multiple layers of nail polish who solvent is destroying the nail. The fungus feeds on keratin which is the protein that the body uses in the formation of skin and nails.

It is prevalent in around 18% of the world population (about 2.5 million Americans) and can affect anyone of any age except it is unlikely in children or those below the age of 18. However many people fail to recognise or diagnose the condition in time to perform an early treatment, or think the condition is not serious enough to treat in the first place, even no it can be easily transmitted.

What you are looking for are a yellowish brown discolouration or white markings under the nail with or without thickening or detachment of the now play itself. You may be able to remove soft dark debris from under the nail or smell a dank odour. If the condition is left, the nail may eventually come away completely but will not necessarily grow back normally if the matrix (growth area) is affected also.

Although these dermatophyte's live in the air around us you are more likely to become infected in public areas such as swimming pools or gyms whether our shower areas. The best way to avoid picking up the fungus is to wear something on your feet whilst in these bathing areas.

Early diagnosis is obviously preferable as it may be easier to treat the early stages of a fungal nail and waiting for its detachment to occur, therefore it is a good idea to visit your doctor or podiatrist who should be able to take a nail cutting and send it to the lab to confirm a onychomycosis infection as opposed to psoriasis for example.

They should also be able to give you the correct course of action to treat the fungus and advise on foot hygiene and natural toenail fungus home remedies that you may be able to take. However here are some basic things that you can do:

• Wear open and comfortable shoes

• Use a clean towel for your feet only

• Observe good foot hygiene

• Where clean, loose socks and hosiery daily

• Avoid communal showers without footwear

• Disinfect toenail scissors and cutters

• Use tea tree oil and apply beneath the nail plate

The best way to treat your toenail fungal infection will be with either a topical over-the-counter anti-fungal such as Loceryl (containing amorolfine) or Lamisil (containing terbinafine), or by taking Lamisil or another oral antifungal, such as Sporanox (containing itraconazole) prescribed by your doctor. Note: there are side effects with some of these oral medications.

If all else fails you may be able to get a course of laser treatments on your fungal nail although these are expensive at around $1000 a treatment and bear in mind the relapse rate for a fungal toenail infection is between 10 to 20%.

The best place to start if you're worried about toe nail fungus is to visit your chiropodist/podiatrist who will be able to advise you in the first instance. Your toenail fungal infection does not have to be suffered, remember there are many effective treatments out there, so don't despair.

Mark Daws is a mobile Chiropodist/Podiatrist in the UK, registered with the Health & Care Professions Council, with over 12 years' experience in the industry. He owns and writes for the website Mobile Chiropodist.co.uk about all kinds of foot health problems. Click here for more tips on toe nail fungal infections and please feel free to comment on or "Like" me on my Facebook page ( click here ), where I have much more information and tips on foot care issues.