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Infected Ingrown Toenails: How to Avoid Them

Ingrown toenails have a tendency to curl into the skin on the side of the toenails and cause excruciating pain.  In some cases, an infection can occur, leaving the skin to become red and swollen.  Blood and pus may also be present around the infected areas.

Here are some tips to avoid infections:-

1) Try soaking your feet with Epsom salts and warm water.  This will reduce pain and swelling around the toenails.

2) Make sure to cut your toenails straight across instead of curving them into the corners, which will increase your risk of ingrown toenails.

3) Keep your feet dry at all times.

4) Apply an antibiotic ointment and bandage around the area to reduce your risk of infection around the toe.

5) Wear shoes which allow more room around the toes to avoid adding pressure to the ingrown toenails.

Most importantly, seek the advice of a Chiropodist for more comprehensive advice regarding your ingrown toenails.  Please feel free to contact, Jennifer Lam, the Chiropodist at the Form and Function Clinic for a consultation.

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Ways to Prevent Swollen Feet During Air Travel

When we are heading to our summer destination by plane, our feet are usually enclosed in a tight space with very minimal leg room to move around.  As a result, we end up with swollen feet.

It is vital that we move our legs as much as possible to allow adequate blood flow to and from the legs.  Low cabin pressure and dehydration due to the dry air circulating on the plane can impair our blood circulation to our feet.  Thus, this can contribute to life-threatening blood clots that can have serious impact on our overall health.

Here are a few tips:

1) Reduce your salt intake.  Salt will increase fluid retention to your feet.

2) Drink plenty of water.  This will decrease your risk of dehydration.

3) Walk along the aisles.  Take bathroom breaks to keep your legs moving.

4) Avoid crossing your legs.  This will reduce circulation to your feet.

5) Consider wearing compression stockings.  These stockings will assist with improving the circulation to your feet.

If you are interested in having an individualized consultation about your feet, please feel free to book an appointment with Jennifer Lam, the Chiropodist at the Form and Function Clinic.

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Why Do We Have Cracked Heels?

Sometimes the skin on our heels are too dry  to the point where they split open and become painful.  If these cracks are left untreated, they can bleed and/or become infected.  The main cause of heel cracks and fissures is due to dehydration.   Other causes include:

1) cold, dry winters

2) hot and long showers and/or baths

3) using harsh soaps on your feet

4) if you have a particular condition such as diabetes

To prevent painful cracked heels, make sure to moisturize your feet, avoid taking hot showers and drink plenty of water to hydrate your skin.  If you continue to have issues with cracked and fissured heels, please make an appointment to see, Jennifer, the Chiropodist at the Form and Function Clinic.

By Administrator 0 Comments Events, Weight Loss Program

Weight Loss Lecture Today @ 12:30pm, Kettle Bell Class @ 2.30pm

Hey guys, for all those who have not signed up for the lecture yet, this is going to be a great talk on how you can begin your new year by shedding a few pounds with registered dietitian Anna Gofeld and personal trainer Akhil Dawda  .  After the Lecture, stay for our Kettle Bell Class with DR. Paul Oh, he will be going through the nitty gritty on how to improve strength, power and get injury free workout with an amazing tool.  None Club Markham members are also welcome to join both events.

Please call 905 604 9355 now, before all the spots are taken.

Jan 18 flyer lecture weight loss

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Sufferers of Sweaty Feet

The winter season may be a burden for those with super sweaty feet and are trapped all day in closed toe shoes e.g. winter boots.

Hyperhidrosis is the term for excessive sweating of the feet.  This condition more frequently affects men than women and more often occurs in younger adults than in older adults.  The exact cause of this condition is relatively unknown and is usually associated with a genetic factor.

People with hyperhidrosis usually find that their feet exhibit a whitish and wet appearance.  Foot odour may also be present.   Hence, these individuals are more prone to foot infections.

It is important to proper good foot hygiene.   Here are some tips:

– Wash feet with antibacterial soap.  Dry thoroughly.

– Apply cornstarch, foot powder or antifungal foot powder to your feet.

– You can try to apply an antiperspirant on the soles of your feet.

– Applying rubbing alcohol in between the toes is also another option.

– Make sure to change your socks, if possible, during the middle of the day.

– Certain types of socks have moisture wicking abilities which may be beneficial for your feet.

If you have more specific concerns regarding your feet, feel free to set up an appointment for a consultation with the Chiropodist, Jennifer Lam, at the Form and Function Clinic.

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Setting Healthy Resolutions

It is that time of year when New Year resolutions are starting to creep into your head. If one of your resolutions is to become healthier, stronger and more fit, then being educated in properly setting exercise goals is key to success. Here are some advice in setting SMART exercise/fitness goals:

  • Specific: Your fitness goal should be specific. You should not just think I want to lose/gain weight. For example, a specific goal would be “I will lose 20 lbs in 6 weeks via increasing my exercise to 30 mins a day, 4 days a week of 2 sessions of cardio and 2 sessions of resistance training”. In this example, it is very specific in what you want to achieve, in what time frame and how you will achieve it. Usually, it is how you can achieve the fitness goal that is the trickiest. It is recommended to consult a personal trainer or rehabilitation professional (physiotherapist or chiropractor) to answer that question. If you want to try it alone, following the above example is a good way to start.
  • Measurable: Most people use weight loss as a measurement for their success in fitness resolutions. Although valid, I recommend using body measurements. Measure the circumference of your arms, chest, waist, hips and thighs with a tape measure before, in between and after your fitness program. In some cases, your weight does not change much but there is a drastic change in body measurements as you start to burn up fat and replace it with stronger muscles. If you still want to use weight as a measure of your success, take weekly measurements instead of daily.
  • Attainable and Realistic: This area is the KEY reason why a lot of people fail with their resolutions. Their fitness goals are unattainable. Losing 50 lbs in 2 weeks is unreasonable for anyone with a job or kids. If weight loss is your primary goal, be safe and aim for losing 2-4 lbs a week. Vice versa is safe for weight gain. Also be realistic with yourself and ask if working out 7 days is actually feasible with your schedule. Try not to set yourself up for failure by making your goal way too hard to achieve. A good start would be 3-4 days of 30-60 mins of exercise. Furthermore, be realistic with your body. It’s not healthy to be 5’6 and 100lbs. Use this link to determine your healthy body weight (http://www.healthcentral.com/diet-exercise/ideal-body-weight-3146-143.html)
  • Timely: Make sure there is an check points and end date for your goal. Know that any good fitness program usually takes 6 weeks, give or take 1-2 weeks. Have check points spread out in between. I recommend every 1-2 weeks. At these check points, reassess where you are in your goal. Are you moving towards it? Away from it? Keep going if you are moving towards it. Consult someone if you are moving away from it. You may need extra guidance and that’s common. Exercise is part of the equation but diet is also another part. You may need to speak with a nutritionist or naturopathic doctor.

I hope this post helps you start make SMART resolutions/goal. Follow your SMART goals and you will be on your way to becoming a healthier you! Happy Holidays, Happy New Year and happy goal setting!

Manni Wong

Registered Physiotherapist

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Choosing the Right Footwear for the Appropriate Sport

Be sure to wear sport-specific shoes when you play a particular sport for at least three times a week.  It is highly recommended that you consult with the Chiropodist to ensure that you are wearing the proper shoe size and type of shoe.

The following are just a few shoe recommendations for different types of sports:-

BASKETBALL

Common foot injuries: sprains, tendonitis, stress fractures

The ideal basketball shoe should:

–       Have a thick, stiff sole that gives support while running and landing jumps.

–       Have a high ankle construction that supports the ankle during quick changes in direction.

 

SOCCER

Common foot injuries: ankle sprains, turf toe, ingrown toenails

The ideal soccer cleat should:

–       Not have more than a half inch of space between your longest toe and the end of the shoe.

–       Feature the stud type for the ground that will be played on most often: soft, hard or firm.

 

TENNIS & BADMINTON

Common foot injuries: ankle sprains, tendonitis, torn knee ligaments

The ideal court shoe should:

–       Have a sufficient amount of heel support.  Ensure that the area surrounding the heel is stiff enough and

has adequate padding to prevent injury when making quick changes in direction.

–        Ensure that the sole of the shoe is stiff to provide support when running.

–

RUNNING

Common foot injuries: plantar fasciitis, shin splints, toenail conditons

The ideal running shoe should:

–       Provide maximum shock absorption, to help runners avoid injuries.

–       Match your foot’s arch type (low, medium or high)

By Administrator 0 Comments Health Tips

Choosing the Right Footwear for the Appropriate Sport

Be sure to wear sport-specific shoes when you play a particular sport for at least three times a week.  It is highly recommended that you consult with the Chiropodist to ensure that you are wearing the proper shoe size and type of shoe.

The following are just a few shoe recommendations for different types of sports:-

BASKETBALL

Common foot injuries: sprains, tendonitis, stress fractures

The ideal basketball shoe should:

–       Have a thick, stiff sole that gives support while running and landing jumps.

–       Have a high ankle construction that supports the ankle during quick changes in direction.

 

SOCCER

Common foot injuries: ankle sprains, turf toe, ingrown toenails

The ideal soccer cleat should:

–       Not have more than a half inch of space between your longest toe and the end of the shoe.

–       Feature the stud type for the ground that will be played on most often: soft, hard or firm.

 

TENNIS & BADMINTON

Common foot injuries: ankle sprains, tendonitis, torn knee ligaments

The ideal court shoe should:

–       Have a sufficient amount of heel support.  Ensure that the area surrounding the heel is stiff enough and

has adequate padding to prevent injury when making quick changes in direction.

–        Ensure that the sole of the shoe is stiff to provide support when running.

–

RUNNING

Common foot injuries: plantar fasciitis, shin splints, toenail conditons

The ideal running shoe should:

–       Provide maximum shock absorption, to help runners avoid injuries.

–       Match your foot’s arch type (low, medium or high)

By Administrator 0 Comments Health Talk

Motion is lotion

Do you get stiff from sitting or standing too long.  Well a good way to get rid of this stress is to simply move.  Get up from your chair and go for a short walk.  The joints such as your spine and knees are synovial joints.  These joints have fluid between the joint surfaces.  When you don’t move for a while the fluid does not move.  The movement of the fluid is essential because it is the only way for the cartilage to get nutrients.  Moving is good for these joints and static postures are not as good.

Get up from your chair to lotion/lubricate your joints.

Dr. Paul

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Tips to Healthy Summer Feet

Whether if you decide to do a pedicure at home or at the salon, here are some tips to follow to reduce your risk of foot-related infections:-
Dos
  • Ideally, schedule your pedicure in the morning as salon foot baths are typically cleanest earlier in the day.
  • Bring your own pedicure utensils to the salon. Bacteria and fungus can move easily from one person to the next if the salon doesn’t use proper sterilization techniques.
  • Use a pumice stone, foot file or exfoliating scrub to remove dead skin (aka calluses) on your feet.
  • When trimming nails, use a toenail clipper with a straight edge to ensure your toenail is cut straight across. This will reduce your risk of getting ingrown toemails.
  • To smooth nail edges, use an emery board and file lightly.  Be careful not to be too abrasive when doing so.
  • Gently run a wooden or rubber manicure stick under your nails to keep them clean in order to remove any dirt or debris.
  • Maintain the proper moisture balance of the skin on your feet by applying emollient-enriched moisturizer to keep soles soft.
  • If toenails are healthy, you can use nail polish to paint toenails. Make sure to remove polish regularly using non-acetone nail polish remover.
Don’ts
  • Resist the urge to shave your legs before receiving a pedicure. Freshly shaven legs or small cuts on your legs may allow bacteria to enter.
  • If you are receiving a pedicure and manicure, don’t use the same tools for both services as bacteria and fungus can transfer between fingers and toes.
  • Do not allow salon technicians to use a foot razor to remove dead skin. Using a razor can result in permanent damage if used incorrectly and can easily cause infection if too much skin is removed.
  • Don’t round the edges of your toenails. This type of shape increases the chances that painful ingrown toenails will develop.
  • Emery boards are extremely porous and can trap germs that spread. Don’t share nail files so be sure to bring your own to the salon or ensure that they are using new emery boards for every client.
  • Don’t use any sharp tools to clean under nails as you can puncture the skin and cause infection.
  • Be sure that you don’t leave any moisture between toes. Anything left behind can promote the development of athlete’s foot or a fungal infection.
  • Because cuticles serve as a protective barrier against bacteria, don’t ever cut them. Cutting cuticles increases the risk of infection. Also, avoid incessantly pushing back cuticles, as doing so can make them thicker.
  • If you suffer from thick and discolored toenails, which could be a sign of a fungal infection, don’t apply nail polish to cover up the problem. Nail polish locks out moisture and doesn’t allow the nail bed to “breathe.” Once you fix the underlying issue, then it is safe to paint nails. If the problem persists, be sure to visit your Chiropodist.

If you are diabetic or have circulation problems, it is best to consult a Chiropodist for more customized advice on how to take care of your feet before you visit a salon.