Running can get addictive for some people. Start out with something like the Race for Literacy 5K in Bloomington on June 11, and you might eventually find yourself running full marathons! Once you get the hang of running shorter distances, maybe you can ramp up to longer ones—but there’s a best way to do so for preventing Achilles tendon problems.
Preventing injuries such as Achilles tendonitis or even a full rupture of the tendon is largely about ensuring your Achilles and their surrounding muscles are properly conditioned for the activities you wish to engage in. Having the sudden inspiration to run a 100m dash with no prior running training is a ticket to injury. Start slowly in a sport or activity, then gradually build the intensity over the course of weeks until you’re ready to take on intense challenges. Your whole body will thank you for this; not just your tendons!
Even when you are fully-conditioned, take 5-10 minutes before the big event to do some dynamic stretching, too. What’s dynamic? It means to get moving, such as with some light walking or biking. Doing some stretches for the calves and plantar fascia will also help take excess stress of the Achilles they’re connected to.
Shoes and custom orthotics can also provide additional help keeping your Achilles tendon in check. If you need help finding the best ways of preventing Achilles tendon problems, or have suffered from an injury that needs treatment, call the Bloomington office of Dr. Kevin Powers at (812) 333-4422. We’re here to help you keep moving!
You might know the myth of Achilles, a character who was invincible save for one spot on his body: the heel. Naming a tendon in the same area after the fallen warrior doesn’t really provide the most confidence in it, does it. With all the stress it can endure and its tendency to be injured, however, the Achilles tendon arguably deserves at least some of its vulnerable connotations.
The Achilles tendon is the largest of its kind in the body, connecting the bones of the heel to the calf muscles. It’s one of the big players in your locomotion, allowing the extension of the foot and the ability to point the toes toward the ground.
With great responsibility, however, can come a lot of stress, and this makes the Achilles a common sufferer of trouble. One of the most common conditions is Achilles tendinitis, where excess stress or irritation upon the tendon can cause it to grow inflamed and painful. Tiny tears often develop in the tendon as well.
In more severe cases, the tendon can also partially or completely tear (known as a rupture). This often comes with a sudden snap or pop followed by extreme pain. These types of injuries often occur with a sudden movement, such as bolting forward at the start of a race.
Keeping your Achilles tendons healthy is largely a matter of making sure they’re strong and conditioned enough to handle the loads you are placing upon them. This takes patience and a gradual building of intensity. Dr. Kevin Powers can help you determine the best ways to achieve optimum performance with minimal risk to your feet and ankles. And if an injury does strike, we’ll be there for you, too. Call our Bloomington office at (812) 333-4422 to get in touch.
The back often isn’t pegged as the best place to reside. For example, given a choice, you’d rather be at the front of the lines for Food Truck Fridays than the back! Our heels don’t really get to choose their places in the feet, of course, but they don’t complain—until we start having to deal with heel pain, that is.
A number of heel conditions can cause discomfort and pain no matter your spot in life. Here are a few potential problems that can be causing trouble in the back.
Plantar Fasciitis – The no. 1 cause of heel pain, this is an inflammation of a thick band that runs from the toes to the heel bone. The pain tends to center beneath the heel and is at its worst when moving after a period of rest.
Heel Spur – A heel spur is deposit of calcium that forms where the plantar fascia attaches to the heel bone. Spurs tend to be associated with plantar fasciitis, but having one does not guarantee the other. Not all spurs cause discomfort, either.
Stone Bruise – This one thankfully tends to be easy. Sometimes stepping down on a hard object with excessive force can bruise the fat pad beneath the heel. It doesn’t always show discoloration, and it eventually goes away with rest.
Achilles Tendinitis – Another cause of pain behind the heel, Achilles tendinitis results from overuse of the tendon attaching the calf muscles to the heel bone. It is commonly seen in people who play sports only occasionally, such as in weekend pick-up games, without proper conditioning.
Heel pain that is constant or continues coming back is not something to get used to. Bloomington podiatrist Dr. Kevin Powers can help you get to the source of the problem and recommend the best treatments to find relief. Call our office at (812) 333-4422 and take the first step toward healthier heels today.
Sometimes, the things that lie in-between don’t get as much attention as they deserve. Middle children will probably agree with us whole-heartedly here. When it comes to the feet, the toes are well taken care of and the many, many complaints of the heel also tend to get plenty of press. But what about all that real estate between the two?
The area we’re discussing here is often referred to as the midfoot. Between the long metatarsal bones and the relatively chunky bones of the rear foot, the midfoot contains a set of smaller bones as well as much of the plantar fascia.
Plantar fasciitis tends to hog the spotlight when it comes to midfoot-related injuries, as can general flatfoot conditions. However, there is plenty more than can happen in this region. The small bones here are not immune to stress fractures, it is even possible to sprain the midtarsal joint. These types of injuries tend to be seen in gymnasts and others engaged in lots of jumping activities.
While Achilles tendinitis gets mythical amounts of attention in the heel, extensor tendinitis in the midfoot is also a thing. These tendons run along the top of the foot, and can cause some swelling or additional pain when curling the toes.
A number of other midfoot problems are possible, including tarsal coalitions and Lisfranc injuries. The point is that pain in the middle of the foot does not deserve to be taken any more lightly than pain in the toes or heel. All foot pain is worth expert attention, and Dr. Kevin Powers in Bloomington, IN is here to provide just that. Call us at (812) 333-4422 to set up an appointment today.
Nobody wants to wear wet socks. Not only are they uncomfortable, but walking around in those squishing things all day can cause blistering, cracked heels, and add a higher risk for fungal infections such as athlete’s foot. You’ll want to get soaked socks dried out whenever you can, but you’re not always at the convenience of modern technology to do so. Here’s how to dry socks when a dryer isn’t an option.
A towel can be your best friend in a wet socks situation where electricity isn’t available, such as when out hiking. Lay the towel down, place your socks on top, then roll it into a tube shape. Twist tightly, starting at one end and working down until the entire towel has been wrung. This can get a good amount of extra water out. Otherwise, air dry your socks as best you can outdoors, anytime you can take a break of 20 minutes or more.
Indoors, you have more options. if you happen to have an iron, a towel can be used as a cover to dry socks instead. Lay a thin towel over your wet socks on the ironing board and simply press it using high heat. Turn the socks over and press again to get both sides. If you have no iron, look for other sources of heat such as a radiator to hang your socks near or a blowdryer to blast them with heat. Give them as much air and exposure as possible. No heat? Place socks near an open window or anywhere that circulates air instead.
If your feet have skin problems from too much time in the wet socks or any other reason, Dr. Kevin Powers can help you find an effective and comfortable solution. Call our Bloomington, IN office at (812) 333-4422 to schedule an appointment.
Before you know it, the weather’s going to heat up and it’ll be time to hit the community pools!
Probably.
Hopefully?
Maybe.
If you do get a chance to hit a public pool this year, it’s worth taking a moment to think about what you can do to prevent athlete’s foot while you’re there. Luckily, it doesn’t take much to reduce your risk of picking up this fungal infection at pools or other particularly risky areas such as locker rooms and gyms. As with any good defense, knowledge of the enemy is power.
The type of fungus responsible for causing the itching and burning of athlete’s foot isn’t too different from any other type of fungus. All of them need moisture and warmth to thrive. When there’s no forest floor around, the area around a humid community pool or changing room can do just fine instead. Add to that environment a bunch of bare feet, some of which might be carrying the fungus with or without their owners’ knowledge, and the risks of infection grow.
With this in mind, it’s best to put a barrier between your feet and what might be growing in the dampness of public areas. A simple pair of shower shoes can go a long way when it comes to hitting the showers, and can at the very least be used to walk around when poolside. And when things are done, be sure to dry your feet, especially between the toes where moisture can stick around. But don’t share towels with someone else!
If athlete’s foot still manages to creep up on you, there’s a place to turn for expert care. Call the Bloomington, IN office of Dr. Kevin Powers at (812) 333-4422 to help your feet get on a clearer path more quickly.
Live from our studios in beautiful Bloomington, Indiana, it’s the new quiz sensation everyone is itching to play! Don your shower shoes and break out the calamine lotion, it’s time for: Name! That! Rash!
Well, maybe the name of the show needs some work. The truth still stands that rashes can appear on the feet or ankles for a variety of reasons. Knowing how they come about is a good first step toward identifying or even preventing them. So, ready to give it a go?
Rash 1: Skin ranges from a pale pinkness to red, scaly patches or even blisters. Edges of the rash zone can be straight or at right angles.
Answer: Sounds like contact dermatitis, otherwise known as an allergic reaction. Have you picked up new shoes lately, or switched to a new soap or laundry detergent? Chemicals in those materials might be to blame.
Rash 2: It first looks like small bug bites or scabbed over pimples, which become extremely itchy. You might see a very thin black line near the rash.
Answer: This one is likely scabies, a very contagious rash caused by tiny mites burrowing in the skin (that’s what the black line is). Breakouts tend to appear on the feet and hands, but can appear anywhere. Medicated lotion will likely be needed to kill the mites and eggs. (Sorry, we know this one’s scary.)
Rash 3: Red, scaly patches appear between the toes, on top of the feet, or on the soles. The patches are usually ring-shaped.
Answer: You were probably waiting for this one. It’s good old athlete’s foot! This is often picked up in warm, damp public areas such as pools and locker rooms.
Even though a foot rash may be stumping you, Dr. Kevin Powers and his helpful staff can get to the cause of the condition and clear it up. What better prize to walk away with than that? Our West 3rd Street office is here for you. Call us at (812) 333-4422 or fill out our online contact form.
Forgive us, please, but we do take a little bit of umbrage toward the term “standing around at work all day” being used to imply laziness or inactivity. Things might not be speedy or productive at the moment, depending on the job, but your feet are hard at work supporting your body. Standing or walking all day can create excess stress on your lower body and cause foot pain from conditions such as plantar fasciitis. If your job demands a lot from your feet, take as many steps as possible to help prevent problems.
If your work makes you stand in pretty much one spot for hours at a time, it is worth seeing if you or your company can invest in some padded floor mats. Having some extra cushioning between your feet and a hard floor can relieve a bit of the stress on your feet. If possible, it can also help to take a few moments every hour or so to stretch your calf muscles. This is especially true if you tend to suffer from heel pain.
Your footwear is also an important element, of course, but many people wear shoes or boots that are too constrictive of blood flow to their feet. Make sure you are properly fitted for your shoes, as sizes do change over time. And don’t overlook the potential benefits of custom orthotics or inserts designed with your foot shape and stability in mind.
You work hard, so you should have a podiatrist keeping the health and happiness of your feet in mind. Dr. Kevin Powers in Bloomington can help you pinpoint the sources of your foot and heel pain and suggest the best ways to combat them. Phone our office at (812) 333-4422 to schedule an appointment and put us on the job for you.
Sometimes, the best form of luxury is the cheapest. It doesn’t matter how little you spend if the experience still makes you feel like royalty, and a DIY foot soak can be just the thing for relaxing after a long day or having a bit of occasional pampering. There’s plenty out there for what people recommend putting in a soak, so let’s start off with the basics.
Epsom salts are the classic staple of a foot soak, aid to help with everything from arthritis to plain old swollen feet. The salts break down into magnesium and sulfate in water, and some believe that these minerals can be soaked in through the skin for the body’s benefit. There are not many studies to prove this, but a cup of Epsom salts in a basin 2/3 full of warm water should not cause any harm.
Vinegar is another common ingredient in many soaks, and is praised for its antifungal and anti-odor properties (although some might not like the odor of vinegar that much, either). Two tablespoons of vinegar in a basin of water is a good ratio.
Then there are the smaller add-ins. These include baking soda, which also has anti-odor properties (probably shouldn’t mix this with the vinegar, though) and fragrant oils. The right fragrance can amplify the soothing effect of the soak.
Foot soaks should not last longer than 20 minutes, and be sure to dry the feet thoroughly when finished. Applying some moisturizer after drying will help prevent drying out the feet. If you live with diabetes, or have dry, cracked skin foot soaks should be avoided altogether. Neuropathy can also make it difficult to determine hot water temperatures, leading to burns.
For more advice on the best ways to pamper your feet, or for help on matters such as odor and dryness, call Dr. Kevin Powers. Our Bloomington office can be reached at (812) 333-4422.
Spring is here, and it is time to burst out into the warmer outdoors (well, when the weather cooperates, at least)! Whether you set out for birdwatching at Fairfax State Recreation Area or would rather walk to Buskirk-Chumley Theater to take in the Banff Mountain Film Festival World Tour, your feet deserve to be freed from the oppressive boots and dryness of winter. Here is a short foot care checklist to keep in mind when preparing your feet for the seasonal shift.
Moisturize – Cold winter weather and a lack of humidity can hit the feet especially hard, since they don’t have the oil glands that help lock in moisture like other parts of our skin. If your feet need some softening, use a pumice stone or foot scrub (or even soak in one-part Listerine to two-parts water!) after bathing to exfoliate dry skin, then work in a mild moisturizing cream.
Clear the Nails – If you have been painting your toenails in dark, robust colors through winter, there might be some discoloration now that they are more in the light. Cut the polish for a week or two and it should go away. If not, come see us!
Check Your Shoes – You may be itching to get out on the roads and trails again, but make sure your shoes are up for the task. If you’ve logged 300-500 miles on your best athletic shoes, notice any creasing, or see that they are uneven when placed on a flat surface, then they’re likely too worn to provide you the right support. Pick up a new pair.
If you notice anything out of the ordinary on your spring foot survey, Dr. Kevin Powers can help. Contact our Bloomington, IN office at (812) 333-4422 and we’ll set up an appointment for all your ankle and foot care needs.
