Heels, Yeah!

Extracted from Shape Magazine November 2013

After one hour and six minutes of wearing heels, most women are in pain, a new U.K. survey found. Still, more than 40% say they're willing to suffer for fashion. Sound familiar? Lessen the hurt with these tips from heel-wearing podiatrists in New York City:

1. Find the Right Fit: Narrow feet can slip around in shoes, so choose a heel with an ankle strap for added stability, Krista Archer suggests. If you have wide feet, your best bet is a wedge with a rounded toe box, which is more forgiving on joints than pointy-toed stilettos.
2. Be a Pencil Pusher: "Slip off your shoes under your desk at work, put your feet together and try to pick up a pencil with your toes to activate the 38 muscles in each foot and strengthen your arches," Suzanne Levine advises.
3. Stretch It Out: "Over time, wearing heels of the same height will cause your Achilles tendons to tighten and shrink, which can lead to pain," Jacqueline Sutera says. Do a few downward dog stretches each night to release tension in the back of your legs. 

foot with narrow flats on

foot without shoes on

If you notice deformities developing (hammertoes, bunions, taylor's bunion) or pain from your current deformities, don't hesitate to give us a call. There are plenty of conservative and surgical treatments available!

1/2 Marathon Training: Week One

My plan for the Hokie Half is to follow Hal Higdon’s 10K novice training plan. Once I complete this plan, I’ll move on to the ½ marathon plan. I decided to do this because once I started looking at the ½ training plan I realized it was not for my beginner status. This seems to be much more feasible! Here’s what was on the schedule for this week and how I completed each workout:

Starting on Tuesday my achilles tendon on both legs felt soooo tight (and still do) which started to stress me out. Yesterday, Dr. Kate and I were driving to Kendal at Lexington for a talk and I mentioned this to her and she said to make sure you rub the tendons, ice them after each workout and of course stretch. Stretching has definitely been put on the back burner (minus Monday since it was on the plan) which I need to make a priority.

All in all, I'm really happy with how the week went! I'm SO elated we worked out everyday- after work Monday through Wednesday and before on Thursday since we had a softball game that night.

Avoiding Heel Pain

Heel pain is the most common condition leading patients to both our Roanoke and Blacksburg offices. Pregnancy, improper shoes, and overly strenuous exercise are some of the factors contributing to heel pain. Any heel pain that persists for more than a week should be evaluated by one of our podiatrists. To avoid heel pain, always consult a podiatrist before beginning any exercise program, especially if you have been inactive for a long time. Start any exercise program with moderation, gradually increasing the duration and intensity of your workouts.

Always stretch before and after exercise including calves and Achilles tendon. Vary the incline on a treadmill to avoid heel strain. Maintain properly fitting shoes in good condition, wearing appropriate shoes for various activities. When your feet cause you pain, there are many steps you can take to get relief. The first, and probably most important, is a visit to the podiatrist. If heel pain or any other foot problems have got you down, let us do what we do best- diagnose and treat the problem so you’re back on your feet quickly!