It is finally summer and it is hot outside. People will have a nice golden tan and some people will burn and blister. If you are an avid wearer of flip-flops or sandals, you must remember to put sunscreen on your feet.
Why are the feet so commonly forgotten? It is important to remember that your feet and legs are made of the same skin as your face, shoulders and arms. Burns can occur on the feet and are not just reserved for those crazy people who walk on hot coals.
Constant exposure to ultraviolet radiation will cause mutations of the skin. Exposure to UV-A and UV-B along with certain genetic factors could lead to skin cancer if not careful.
You must wear sunscreen that protects from both UV-A and UV-B rays.
UV-A rays are associated with aging and UV-B rays are associated with burning. However, UV-A is the one associated with long term damage.
There are 2 compounds sunscreen available that will protect against both UV-A rays and UV-B rays.
1. Mexoryl SX by L’Oreal
2. Helioplex by Neutrogena
The products that you can buy that have these compounds are listed below:
1. Anthelios SX Daily Moisturizer by LaRoche-Posay (has Mexoryl SX)
2. Neutrogena Ultimate Sport Sunblock Spray, SPF 100 by Neutrogena (has Helioplex)
It is recommended to apply the sunscreen 15-30 minutes prior to sun exposure.
Be safe and sunburn free!
At Advanced Foot and Ankle Center, Dr. Silvers treats a large amount of runners. If you are wondering what “Runner’s World” Editor’s Choice for best running shoe in 2010 is, then check out this video:
Here is a simple guide to help new runners get started.
1. How do I get started running?
I personally believe that a person should start walking for a period of time such as 20-30 minutes. Once a person feels comfortable with walking for 30 minutes, then begin adding a 1-2 minute running episode into the walking session. As time goes on, increase the running episodes a little more until you are running for 30 minutes continuously.
2. Is it normal to feel foot and leg pain while running?
Some foot and leg pain is completely normal as you continue to add intensity and distance to your workout. Severe pain is not normal. If you are running with a limp, then you have an issue. Stop running immediately and take some time off. If you are not sure about the pain, then try walking for a couple of minutes and see if the pain disappears.
3. Are running shoes required?
Although running doesn’t require much in the terms of equipment, you must have a good pair of running shoes on your feet. Running shoes are designed to place your foot in the proper position and help with shock absorption. The shoes should also fit rather snug in order to prevent movement in the shoe and blister formation.
4. Is there a difference between running on a treadmill and running outside?
A treadmill will pull the ground underneath the runner and also there is no resistance from the wind. This can make running indoors easier. However, treadmills are sometimes padded and can absorb shock which is good if you are prone to injury or overweight. To simulate running outside you may incline the treadmill slightly.
5. What are good locations for running?
The ideal running routes are those which are well-populated, free of traffic, well lit, and scenic. You must think of running as a way of exploring. Ask other runners about the best routes to take.
6. Why am I out of breath every time I run?
You are trying to run too fast. Slow down and relax. Concentrate on deep breaths. If needed, take a walking break. No need to torture yourself.
7. Why does my side always start hurting when I am running?
Stomach pain is common in new runners because the belly is not accustomed to the “jostling” that running causes. More frequent running makes the stomach pain go away. Also, do not eat solid meals at least an hour before you run. When you get a side cramp, focus on pushing all the air out of your belly. This will stretch the diaphragm muscle where the cramp is usually located.
8. Should I breath through my mouth or nose?
It is completely normal to breath through both. Relax your jaw and keep your mouth slightly open.
Running is fun and a great form of exercise.
If you are a new runner and are having foot or ankle issues, please come see Dr. Eric Silvers at Advanced Foot and Ankle Center in McKinney and Prosper, TX for all your needs.
The foot is an incredible structure made of 26 bones, 33 joints, 107 ligaments, 31 tendons, and tons of blood vessels and nerves. All together, the feet hold 25% of all the bones in the body.
The average person takes 10,000 steps each day. This equals to 115,000 in a lifetime. This is enough steps to go around the planet more than 4 times.
The feet of an average person weighing 130 lbs absorbs almost 500 lbs of pressure with every step. This can reach 5 million lbs of pressure each day.
It has been noted that 66% of Americans states their feet hurt on a regular basis and the top self treatment is changing shoes or taking shoes off. 18% of the patient stated they do nothing and deal with the pain. Only 7% sought care from a doctor.
Women generally walk 10 miles per day while men walk an average of 7 miles per day.
The feet are thought to be a reflection of an individual’s health. Arthritis and blood vessel disease often reveal their initial symptoms in the lower extremities.
The foot is a marvel of architecture. Hope you enjoyed these fun facts.
Over 1/3 of people with diabetes will have evidence of organ or tissue damage.
Diabetic foot ulcers are a huge concern for patients. High blood glucose can lead to vascular complications, slow wound healing and could increase the risk of sepsis.
If a diabetic patient has an amputation of the foot or leg, the risk of death in 5 years is 50-80%.
A study in Norway analyzed the following:
- 1,339 diabetic patients with history of foot ulcers
- 155 diabetic patients without a history of foot ulcers
- 63,632 patients without diabetes
The 10 year death rate for patients with diabetes and a history of foot ulcers was 49% in comparison to 35.2% of diabetics without a history of foot ulcers and 10% for non-diabetics.
Overall, their findings showed there is a 38% increased risk of death if you are diabetic with a history of foot ulceration.
If a patient has an ulceration that heals less than 50% in the first 4 weeks of treatment, it has been shown the wound will not be healed at 12 weeks.
Tight blood sugar control is mandated!
Please understand that diabetes is very serious and can be prevented.
95% of all diabetics gets the disease from obesity and sedentary lifestyles.
Please be responsible about your health and well-being.
If you have diabetes or a diabetic foot ulceration, it is extremely important that you have a podiatrist in your “team” of doctors.
Please allow Dr. Eric Silvers the opportunity to help prevent you from foot complications from diabetes.
They are located at Advanced Foot and Ankle Center in McKinney, TX and Prosper, TX. Call 972-542-2155 for an appointment.