Fall Sports: Keeping Your Feet Fit & Fabulous All Season Long!

For soccer, football, and rugby players – as well as all the other fall athletes – this is the best time of the year. The bright sunny days and cool evenings of autumn provide perfect conditions for athletic endeavors. Whether you’re an experienced athlete or are just starting a couch-to-5k routine, you want your feet to be happy and healthy. Here’s what you need to make sure that your foot health care is top notch:

Choose The Right Footwear

The best thing you can do to keep your feet fit and fabulous through the fall sports season is choose footwear that fits properly. For proper foot health care, you want shoes that fit your feet securely, without pinching or squeezing. There should be room for your toes to lie flat, and for air to circulate around your feet. Do not choose athletic shoes that are too tight: blisters don’t improve anyone’s performance! Your shoes should also fit the activity in which you’re engaged. Pick shoes that offer plenty of cushioning and support. If you’re not sure what type of shoes are best for your fall sports participation, talk to your coach or your Advanced Foot & Ankle Center Podiatrist. They’ll be able to steer you in the right direction.

Size Up Your Socks

Socks are more than a fashion accessory! The right socks provide cushioning, an extra layer of protection to your tender flesh (good news if you’re run into by someone wearing soccer cleats!), and wick away moisture: all great features for improving foot health care. Here’s the thing: many people don’t take the time to make sure their socks fit properly. Simply grabbing any old package of tube socks off the sale rack isn’t doing your fall athlete any favorites. Find socks that are neither too large – slipping and sliding in your socks can place unwanted pressures and tensions on the structure of the foot – nor too small, which results in squeezed, confined toes and feet.

Inspect Your Feet Daily

Take a few moments every day to look at your feet. It’s way too easy for us to ignore our feet – for most of the day they’re hidden away in our socks and shoes! – but our foot health care needs attention. You’re looking for any signs of accident or injury, particularly any wounds or scratches. These should heal quickly, without signs of infection. If you see any areas that are red, inflamed, or are hot and painful to the touch, seek treatment from your Advanced Foot & Ankle Center Podiatrist quickly.

Moisturize: Inside & Out

Drink plenty of water and moisturize your feet regularly for fall feet that look and feel fabulous. Staying hydrated is particularly important when you’re taking up a new athletic endeavor, for both your overall and foot health care. The increased levels of physical activity can result in increased perspiration, drying your system out. Replenishing your system with water and healthy sports drinks is a good idea. Regularly moisturizing your feet counters the effects of dry skin, reducing painful splits and cracks.

Fend Off Fungus

Two of the most common foot health care complaints reported by fall athletes are toenail fungus and athlete’s foot. Both conditions are caused by fungal spores, too small to be seen by the naked eye, that flourish in locker rooms, gym showers, and other wet environments. These spores grow and thrive in the warm, sweaty confines of athletic shoes. The result is an unsightly, unpleasant, smelly infection. If you see signs of toenail fungal infection or athlete’s foot, seek prompt treatment from your Advanced Foot & Ankle Center Podiatrist. Fast, effective treatment leaves your feet looking fabulous all season long!

Runners' Foot Blisters - Causes, Prevention & Treatment

Foot Blisters - Causes, Prevention, and Treatment

Symptoms of Foot Blisters:

You've probably seen foot blisters before: Small bubbles of skin filled with clear fluid that can appear anywhere on your foot. Some are painless, but others can be extremely painful -- enough to cause you to stop your run.

Cause of Foot Blisters:

Blisters on the feet are usually caused by friction, typically between skin and sock. Excessive moisture due to sweaty feet or wet conditions can also lead to blisters. Wearing running shoes that are too small or tied way too tight can also cause blisters.

Prevention of Foot Blisters:

To prevent blisters altogether, make sure your shoes fit properly. Your running shoe should be at least 1/2 a size bigger than your street shoe size, since your feet swell when you run. You should have a little room in your toebox.

Buy socks specifically made for running, such asWrightSocks. Look for socks made of synthetic fabrics (not cotton!) such as Teflon or CoolMax, which wick moisture away from your feet, preventing the sock from bunching up and causing blisters. Also, buy socks with no seams and a smooth surface. Some runners wear double-layer socks created to deter blisters. The idea with those socks is that any friction occurs between the two sock layers instead of your skin and the sock.

You can also spread BodyGlide or Vaseline on problem areas. But go easy: Too much and you'll be sliding around in your shoes.

If you go for a pedicure , make sure they don't remove your calluses with a razor or emory board. The callused skin serves as blister protection for your feet, so if it's removed, you'll be more at risk for blisters.

Some runners also put moleskin or athletic tape over "hot spots" on their feet that are prone to blisters, as a preventive measure. If you do this, just make sure the moleskin or tape is applied smoothly (no wrinkles) and not too tight.

Treatment of Foot Blisters:

If you already have a blister and it's not painful, just leave it alone, since the skin serves as protection. It will eventually break and the fluid will drain. If the blister is painful, then you should boil a needle for 5-10 minutes in water and once cool, carefully pierce the blister. Press the fluid out and use an antiseptic cream on it. Cover the area with a product such Band-Aid Blister Block or moleskin to protect against infection and provide cushioning.

If you're running in a race, such as a marathon, and you develop a painful blister, stop at one of the medical stations. They'll be able to treat your blister and hopefully get you back in the race, running pain-free.

Dr. DiPretoro has been voted Top Doctor in Podiatric Surgery!! Delaware Today 2011.

Delaware Today magazine Top Doctors 2011, The Surgeons: Podiatry - Delaware Today - October 2011 - Delaware

Dr. DiPretoro has been voted Top Doctor in PODIATRY! - Delaware Today - October 2012

PODIATRY: Top Doctors in Delaware 2012 - Delaware Today - October 2012 - Delaware

Broken Toes

Broken Toe

Broken Toe Overview

Another name for a broken toe is a toe fracture. Each toe is made up of several bones. One or more of these bones may be fractured after an injury to the foot or toes.

Broken Toe Causes

Broken toes usually result from some form of trauma or injury to the foot or toe. Injuries such as stubbing a toe or dropping a heavy object on a toe may cause a fracture. Sometimes a broken toe may result from prolonged repetitive movements, as in certain sports activities. This is called a stress fracture.

Broken Toe Symptoms

• After the injury, pain, swelling, or stiffness will occur. Bruising of the skin around the toe may also be noticeable. The toe may not look normal, and it may even look bent or deformed if the broken bone is out of place. It may be difficult to walk because of the pain, especially if the big toe is fractured.
• Shoes may be painful to wear or feel too tight.
• A doctor may take an x-ray film to see if a toe is broken, but x-ray films are not always necessary if the fracture is in one of the smaller toes.
• Some other problems may develop in addition to, or as a result of, the fracture. These complications can occur right away after the injury (minutes to days), or can happen much later (weeks to years).
  
  
  • Immediate complications
    
    
    • Nail injury: A collection of blood may develop underneath the toenail called a subungual hematoma. If it is large, it may have to be drained. To drain a subungual hematoma a doctor will make a small hole in the toenail to drain the blood out. If the hematoma is very large or painful, the entire toenail may need to be removed.
    • Open fracture: Rarely, the broken bone in a toe fracture may stick out through the skin. This is called an open or compound fracture. Careful cleansing of the wound and possibly antibiotic medication will be needed to prevent the bone from becoming infected. Sometimes surgery may even be necessary.
  • Delayed complications
    
    
    • After the toe fracture heals, the person may still be left with arthritis, pain, stiffness, or even a deformity.
    • Sometimes, the fractured bone will not heal completely (called a nonunion), or will heal improperly (called a malunion). Rarely, surgery may be necessary to fix this problem.

When to Seek Medical Care

The injured toe should be looked at every day. Call a doctor if any of the following occur:

• Worsening or new pain not relieved by pain medication and the measures described in the treatment section
• Sores, redness, or open wounds near the injured toe
• A cast or splint is damaged or broken

Go to a hospital’s emergency department if the following signs or symptoms are present:

• Cold, numb, or tingling toes
• Blue or gray colored skin
• Open wounds, bleeding, or drainage from near the broken toe.

• Exams and Tests

  A doctor will ask some questions to determine how the toe was injured. Then the doctor will examine the injured toe and should also make sure there are no other injuries.
  It is best to seek medical evaluation soon after the injury to ensure proper treatment and healing.
  • A doctor may take an x-ray film to see if a toe is broken or fractured.
  • X-ray films are not always necessary to make the diagnosis of a broken toe, especially if the break is in one of the smaller toes.

  Broken Toe Treatment Self-Care at Home

  These are things that can be done at home to help decrease the pain and swelling and to help the fracture heal properly.
  • Elevation
    
    
    • Swelling that occurs after the injury worsens pain.
    • To decrease the swelling (and the pain), keep the foot raised above the level of the heart as much as possible.
    • Prop the foot up on some pillows, especially when sleeping. Reclining in a lounge chair is also helpful.
  • Ice
    
    
    • Put ice in a plastic bag and apply it to the injury for 15-20 minutes every 1-2 hours for the first 1-2 days.
    • Make sure to place a towel between the skin and the bag of ice to protect the skin.
  • Rest
    
    
    • Avoid any strenuous exercise, prolonged standing, or walking.
    • Crutches may be needed, or a special shoe to wear when walking to avoid putting weight on the fracture while it heals.

  Medical Treatment

  Depending on the location and severity of the toe fracture, the fracture may need to be reduced (put back into place) and splinted or casted. If there is an open wound near the injured toe, a tetanus shot and antibiotic medication may also be necessary.

  Medications

  Pain medications
  • Usually only acetaminophen (Tylenol) or ibuprofen (Motrin) is needed for pain.
  • Talk to the doctor before taking any new medications.
  • For a severe fracture, the doctor may prescribe something stronger.
  • Pain will be helped by elevating the foot and using ice packs.

  Other Therapy

  • Reduction
    
    
    • If the toe fracture is displaced (the 2 ends of the broken bone are out of place) or rotated (the toe is pointing in the wrong direction), the doctor may need to reduce it, or put it back into place.
    • Sometimes a shot of medication (called local anesthesia) may be needed to numb the toe before it is put back into place.
    • After a reduction, the broken bone will need support to hold it in place while it heals.
  • Buddy taping
    
    
    • If the toe fracture is a minor or small fracture in a bone of one of the small toes, a doctor may only need to tape the injured toe to the one next to it for support. This treatment is also called buddy taping.
    • If the toe is buddy taped, it is usually safe to bathe, and then replace the tape afterward, but check with the doctor to make sure it is OK.
    • If the tape is replaced by the person with the toe injury, they should make sure to put a small piece of cotton or gauze between the toes that are taped together. This prevents the skin between the toes from developing sores or blisters.
  • Casting
    
    
    • A cast is usually not required for a simple toe fracture.
    • A hard-soled, sturdy, and supportive shoe should be worn.
    • A doctor may give a special shoe to wear if the foot or toes are very swollen.
    • A cast (or even surgery) may be needed if the big toe is broken, a fracture involves a joint, or a lot of small toe fractures occur at once.
    • A cast may also be needed if a bone in the foot or leg is broken in addition to the toe.
    • 
      

    • Next Steps Follow-up

      Talk to the doctor to find out when to schedule an appointment to have the injured toe evaluated to make sure it is healing properly. If any problems or complications develop sooner, the appointment should be scheduled sooner.

      Prevention

      To help prevent an injury resulting in a broken toe, sturdy and supportive shoes should be worn.

      Outlook

      Broken toes usually take about 6 weeks to heal. If problems last longer than 6 weeks, another x-ray film may be needed, or the injury should be rechecked by the doctor to see how the bone is healing.
      Simple fractures usually heal well with no problems. However, a very bad fracture or a fracture that goes into a joint is at risk for developing arthritis, pain, stiffness, and possibly even a deformity.
      
      

What is Plantar Fasciitis?

Plantar Fasciitis

Topic Overview 

What is plantar fasciitis?

Plantar fasciitis (say "PLAN-ter fash-ee-EYE-tus") is the most common cause of heel pain. The plantar fascia  is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk.

Plantar fasciitis is common in middle-aged people. It also occurs in younger people who are on their feet a lot, like athletes or soldiers. It can happen in one foot or both feet.

What causes plantar fasciitis?

Plantar fasciitis is caused by straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:

• Your feet roll inward too much when you walk (excessive pronation ).
• You have high arches or flat feet.
• You walk, stand, or run for long periods of time, especially on hard surfaces.
• You are overweight.
• You wear shoes that don't fit well or are worn out.
• You have tight Achilles tendons or calf muscles.

What are the symptoms?

Most people with plantar fasciitis have pain when they take their first steps after they get out of bed or sit for a long time. You may have less stiffness and pain after you take a few steps. But your foot may hurt more as the day goes on. It may hurt the most when you climb stairs or after you stand for a long time.

If you have foot pain at night, you may have a different problem, such as arthritis, or a nerve problem such as tarsal tunnel syndrome.

How is plantar fasciitis diagnosed?

Your doctor will check your feet and watch you stand and walk. He or she will also ask questions about:

• Your past health, including what illnesses or injuries you have had.
• Your symptoms, such as where the pain is and what time of day your foot hurts most.
• How active you are and what types of physical activity you do.

Your doctor may take an X-ray of your foot if he or she suspects a problem with the bones of your foot, such as a stress fracture.

How is it treated?

No single treatment works best for everyone with plantar fasciitis. But there are many things you can try to help your foot get better:

• Give your feet a rest. Cut back on activities that make your foot hurt. Try not to walk or run on hard surfaces.
• To reduce pain and swelling, try putting ice on your heel. Or take an over-the-counter pain reliever like ibuprofen (such as Advil or Motrin), naproxen (such as Aleve), or aspirin.
• Do toe stretches , calf stretches  and towel stretches  several times a day, especially when you first get up in the morning.
• Get a new pair of shoes. Pick shoes with good arch support and a cushioned sole. Or try heel cups or shoe inserts (orthotics ). Use them in both shoes, even if only one foot hurts. If these treatments do not help, your Podiatrist may give you splints that you wear at night, shots of steroid medicine in your heel, or other treatments. You probably will not need surgery. Podiatrists only suggest it for people who still have pain after trying other treatments for 6 to 12 months.

  How long will it take for the pain to go away?

  Plantar fasciitis most often occurs because of injuries that have happened over time. With treatment, you will have less pain within a few weeks. But it may take time for the pain to go away completely. It may take a few months to a year.
  Stay with your treatment. If you don't, you may have constant pain when you stand or walk. The sooner you start treatment, the sooner your feet will stop hurting.
  
  

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Care of the Diabetic Foot!

Care of the Diabetic Foot

General Care of the Diabetic Foot

Inspection

Shoe wear

Orthotics

Diabetic foot problems are a major health concern and are a common cause of hospitalization.

Most foot problems that people with diabetes face arise from two serious complications of the disease: nerve damage and poor circulation. The lack of feeling and poor blood flow can allow a small blister to progress to a serious infection in a matter of days. Chronic nerve damage (neuropathy) can cause dry and cracked skin, which provides an opportunity for bacteria to enter and cause infection.

The consequences can range from hospitalization for antibiotics to amputation of a toe or foot. For people with diabetes, careful, daily inspection of the feet is essential to overall health and the prevention of damaging foot problems.

General Care of the Diabetic Foot

• Never walk barefoot. The nerve damage decreases sensation so you may not notice that little pebbles or objects have gotten stuck in your foot. This can lead to a massive infection. Always wearing shoes or slippers reduces this risk.
• Wash your feet every day with mild soap and warm water. Test the water temperature with your hand first. Do not soak your feet. When drying them, pat each foot with a towel rather than rubbing vigorously. Be careful drying between your toes.
• Use lotion to keep the skin of your feet soft and moist. This prevents dry skin cracks and decreases the risk of infection. Do not put lotion between the toes.
• Trim your toe nails straight across. Avoid cutting the corners. Use a nail file or emery board. If you find an ingrown toenail, see your Podiatrist. Good medical care is important in preventing infections.
• Do not use antiseptic solutions, drugstore medications, heating pads, or sharp instruments on your feet. Do not put your feet on radiators or in front of the fireplace.
• Always keep your feet warm. Wear loose socks to bed. Do not get your feet wet in snow or rain. Wear warm socks and shoes in winter.
• Do NOT smoke. Smoking damages blood vessels and decreases the ability of the body to deliver oxygen. In combination with diabetes, it significantly increases your risk of amputation — not only of the feet, but can include the hands, as well.

Inspection

• Inspect your feet every day.
• Look for puncture wounds, bruises, pressure areas, redness, warmth, blisters, ulcers, scratches, cuts, and nail problems.
• Get someone to help you, or use a mirror if you are unable to do it alone. You may not feel that damage has occurred to the skin. Inspecting for skin breakdown is crucial.
• Look at and feel each foot for swelling. Swelling in one of the feet and not the other is an early sign that you may be experiencing early stages of Charcot (pronounced "sharko") foot. This is a unique problem that can occur in people with nerve damage. It can destroy the bones and joints.
• Examine the bottoms of your feet and toes. Check the six major locations on the bottom of each foot:
• The tip of the big toe
• The base of the little toes
• The base of the middle toes
• The heel
• The outside edge of the foot
• Across the ball of the foot

Shoe wear

Choose and wear your shoes carefully. A poor fitting shoe can cause an ulcer and lead to an infection.

• Buy new shoes late in the day when your feet are larger. Buy shoes that are comfortable without a "breaking in" period.
• Check how your shoe fits in width, length, back, bottom of heel, and sole. Have your feet measured every time you buy new shoes. Your foot will change shape over the years and you may not be the same shoe size you were 5 years ago.
• Avoid pointed-toe styles and high heels. Try to get shoes made with leather upper material and deep toe boxes.
• Wear new shoes for only 2 hours or less at a time. Do not wear the same pair every day.
• Inspect the inside of each shoe before putting it on. Do not lace your shoes too tightly or loosely.
• Avoid long walks without taking a break, removing your shoes and socks and checking for signs of pressure (redness) or ulcers.

Orthotics

Insurance companies frequently will cover the cost of orthotics for people with diabetes. They understand how important it is to minimize the risk of a pressure sore in these patients. Discuss this with your Podiatrist.

An accommodative orthotic made from a soft material called plastizote is commonly prescribed. The orthotics should not be hard, as this will increase the risk of a pressure ulcer. The orthotic can be transferred from shoe to shoe and should be used at all times when standing or walking.

Stress Fractures of the Foot and Ankle

Stress Fractures of the Foot and Ankle

Description

Cause

Symptoms

Doctor Examination

Treatment

Recovery

Prevention

A stress fracture is a small crack in a bone. Stress fractures often develop from overuse, such as from high-impact sports like distance running or basketball.

Most stress fractures occur in the weight-bearing bones of the foot and lower leg. Studies show that athletes participating in tennis, track and field, gymnastics, dance, and basketball are at high risk for stress fractures. In all of these sports, the repeated stress of the foot striking the ground can cause problems.

Rest is the key element to recovery from a stress fracture.

Description

A stress fracture is an overuse injury. When muscles are overtired, they are no longer able to lessen the shock of repeated impacts. When this happens, the muscles transfer the stress to the bones. This can create small cracks or fractures.

The most common sites of stress fractures are the second and third metatarsals of the foot. Stress fractures are also common in the heel (calcaneus), the outer bone of the lower leg (fibula), and the navicular, a bone on the top of the midfoot.

The most common sites for stress fractures in the foot are the metatarsal bones.

Cause

Stress fractures usually occur when you increase your high-impact activity by:

• Frequency (how often you exercise)
• Duration (how long you exercise)
• Intensity (your level of exertion)

People who do not exercise can also have stress fractures. If osteoporosis or other disease has weakened bones, normal daily activities may result in a stress fracture. This is called bone insufficiency. It is one of many factors that can increase your risk for stress fracture.

Conditioning

Doing too much too soon is a common cause of stress fractures. For example, runners who are confined indoors for the winter may want to pick up where they left off at the end of the previous season. Instead of starting slowly, they try to match their previous mileage. Because of the lower level of conditioning, muscles become fatigued faster. The result could be a stress fracture in the foot or ankle.

Those who are new to exercise and try to do too much too soon are also at risk.

Equipment and Environment

Improper sports equipment, such as shoes that are too worn or stiff, can contribute to stress fractures.

A change of surface, such as going from a grass tennis court to one of clay, or a change from an indoor to an outdoor running track, can also increase the risk.

Technique

Errors in training or technique are another cause of stress fractures. Anything that alters the mechanics of how the foot absorbs impact when it strikes the ground may increase your risk for a stress fracture. For example, a blister, bunion, or tendonitis can affect how you put your weight on your foot, and may require a bony area to handle more load than usual.

Bone Insufficiency

Insufficiency stress fractures result when the bone itself is weak. Conditions like osteoporosis reduce bone strength and density. This increases the risk of fracture.

Anyone with a medical problem or taking medication that decreases bone density is susceptible to stress fractures.

Female athletes who experience irregular or absent menstrual periods may also have decreased bone density. Studies show that female athletes are more prone to stress fractures than their male counterparts are. Many doctors attribute this to "female athletic triad." This three-sided condition includes eating disorders, irregular menstrual cycle, and osteoporosis. As a woman's bone mass decreases, her chances for getting a stress fracture increase.

Symptoms

• Pain that develops gradually, increases with weight-bearing activity, and diminishes with rest
• Pain that becomes more severe and occurs during normal, daily activities
• Swelling on the top of the foot or the outside of the ankle
• Tenderness to touch at the site of the fracture
• Possible bruising

Doctor Examination

Medical History and Physical Examination

During the first visit, your Podiatrist will ask you about your work, your activities, and any medications you take. It is important that your Podiatrist understands what your risk factors for stress fractures are.

After discussing your symptoms and medical history, your Podiatrist will examine your foot and ankle.

Imaging Tests

Imaging tests may help your doctor confirm your diagnosis.

Stress fractures are difficult to see on X-rays until they have actually started to heal. Your Podiatrist may recommend a bone scan or a magnetic resonance imaging (MRI) scan, which are more sensitive than an X-ray and can detect stress fractures early.

Treatment

First Aid

If you suspect a stress fracture in your foot or ankle, stop the activity and rest. Ignoring the pain can have serious consequences. The bone may break completely.

Apply an ice pack and elevate your foot above the level of your heart. Nonsteroidal anti-inflammatory medicines like ibuprofen or naproxen may help relieve pain and swelling, but may inhibit bone healing. Try not to put weight on your foot until after you see a Podiatrist.

Nonsurgical Treatment

Treatment will vary depending on the location of your stress fracture and its severity.

The goal of any treatment is to help you return to all the activities you enjoy. Following your doctor's treatment plan will restore your abilities faster, and help you prevent further problems in the future.

Rest. Take a break from the activity that caused the stress fracture. It typically takes 6 to 8 weeks for a stress fracture to heal. During that time, switch to aerobic activities that place less stress on your foot and leg. Swimming and cycling are good alternative activities. Remember, however, that you should not do any physical activity on the involved foot or ankle until you consult a doctor.

Protective footwear. To reduce stress on your foot and leg, your Podiatrist may recommend wearing protective footwear. This may be a stiff-soled shoe, a wooden-soled sandal, or a removable short-leg fracture brace shoe.

Casts. Stress fractures in the fifth metatarsal bone (on the outer side of the foot) or in the navicular or talus bones take longer to heal. Your doctor may apply a cast to your foot to keep your bones in a fixed position and to remove the stress on your involved leg. Casts are a type of external fixation. To keep weight off your foot and leg, your doctor may recommend that you use crutches until the bone heals.

Surgical Treatment

Some stress fractures require surgery to heal properly. In most cases, this involves supporting the bones by inserting a type of fastener. This is called internal fixation. Pins, screws, and/or plates are most often used to hold the small bones of the foot and ankle together during the healing process.

Recovery

Once your stress fracture has healed and you are pain-free, your Podiatrist will allow a gradual return to activity.

Slow pace. During the early phase of rehabilitation, your Podiatrist may recommend to alternate days of activity with days of rest. You should slowly increase the frequency, duration, and intensity of your exercise. If the activity that caused the stress fracture is resumed too quickly, larger, harder-to-heal stress fractures can develop. Reinjury could lead to chronic problems, and the stress fracture might never heal properly.

Cross-training. Varying the types of aerobic exercise you do may help you avoid repeated stress on your foot and ankle.

Prevention

These guidelines can help you prevent stress fractures.

• Maintain a healthful diet. Eat calcium and vitamin D-rich foods to help build bone strength.
• Use proper sports equipment. Don't wear old or worn running shoes.
• Alternate your activities. For example, you can alternate jogging with swimming or cycling.
• Start any new sports activity slowly. Gradually increase time, speed, and distance; a 10% increase per week is fine.
• Strength training can help prevent early muscle fatigue and prevent the loss of bone density that comes with aging.
• If pain or swelling returns, stop the activity. Rest for a few days. If pain continues, see your doctor.

Ingrown Toe Nail (Onychocryptosis)
What is an ingrown toenail:
An ingrown toenail (onychocryptosis) occurs when part of the nail penetrates the skin, which can often result in an infection. The ingrown nail can also apply pressure in the nail fold area without penetrating the skin - this is not technically an ingrown toe nail, but can also be painful (a corn/callus is also common down the side of the nail and is a reaction to this pressure, rather than the nail actually penetrating the skin).
What does an ingrown toe nail look like:
Usually the side of the nail penetrates deep and it is difficult to see the edge of the nail. The severity of appearance of the nail will vary. Some will just have a nail that appears deeply embedded down the side or sides of the nail. In some the corner or a small spike of nail may penetrate the skin, just like a knife. This can result in an infection and the development of proud flesh (granulation tissue). The toe will then be red, inflamed and painful.
What are the symptoms of in ingrown toenail:
Pain is the main symptom of an ingrown toe nail - usually just starting as some minor discomfort. This may be just the pressure from the side of the nail or it may be because the nail has actually penetrated the skin down the side of the nail. The toe is not necessarily infected, but this can develop after the nail penetrate the skin to become ingrown. The infection can spread, making the toe red and inflamed (paronychia). A collection of pus may also develop.
What causes an ingrown nail:
Poor cutting of the nail is most commonly blamed as being the cause of an ingrown toe nail, but this is not necessarily the case. The following factors are involved in the cause of ingrown toenails (onychocryptosis): the primary risk factor is the shape of the nail - a nail that is more curved from side to side rather than being flat is more likely to become an ingrown nail (incurvated nails). Some nails go down the side into the nail fold area for a relatively large distance. A large portion of the nail is almost vertical rather than being horizontal. The most severe of these types of nail is called a 'pincer nail' in which both side of the nail are very curved. The shape of the nail is usually inherited (congenital), but it can be influenced by trauma and/or shoe pressure. poor cutting of these types of nails can leave a sharp corner (or if worse, a small spike) that will initially cause symptoms by putting pressure on the skin and then later penetrate the skin. Trimming too far down the sides is a common cause of an ingrown toe nail. footwear that is tighter is more likely to increase pressure between the skin in the nail fold and nail, increasing the risk on an ingrown nail. previous trauma to the nail may alter the shape of the nail, making it more prone to becoming an ingrown nail pressure from the toe next to the nail that has ingrown can sometime be a factor a 'chubby' or fleshy toe is more likely to have a nail grow into it. Those whose feet swell are a lot are more prone to having this happen.
Self treatment of the ingrown nail:
The cornerstone of self treatment and prevention of ingrown toe nails involves cutting the nail straight across to allow the corners to protrude, so that they do not penetrate the skin. Cut the toe nails straight across without tapering the corners. However, this can be difficult if the nail is very curved down the side. In this case DO NOT 'dig' down the sides - seek professional help for this (see below). It is a myth that a V should be cut in the end of the nail to treat an ingrown toe nail. The apparent reasoning behind this is that if you cut a V in the nail, the edge of the nail will grow together as the nail grows out. This does not happen - the shape of the nail is determined by the growing area at the base of the toe, not the end. Avoid wearing shoes and socks that are too tight. Keep feet clean to prevent the ingrown nail from becoming infected. Those with poor circulation or diabetes should not do any self management of ingrown toenails but see a Podiatrist.
Podiatric treatment of the ingrown nail:
Initial treatment of the ingrown nail (onychocryptosis): Antibiotics are often used to treat the infected ingrown toenail, but don't forget that the cause of the infected (the ingrown nail) is still there, so there is not a lot of point in treating the infection while the cause remains. Sometimes antibiotics are used to help the infection clear after the nail has been removed. A skilled Podiatrist can easily remove the corner or spike that has penetrated the skin, often with relatively little discomfort. If the ingrown nail is too painful, a local anesthetic may be needed to do this. Don't forget that unless the offending piece of nail that is causing the ingrown toe nail is removed, the infection is likely to persist. After this some antiseptic dressing for a few days is all that is needed to clear up the infection, especially if you are healthy and have no healing problems. Antibiotics and/or prolonged period of dressings are needed, especially if there is a problem with wound healing or if the circulation is poor or if you have diabetes. Occasionally, after the above treatment if the pain persist - this may be due to there being another spike of nail deeper down causing the ingrown toenail. Ongoing treatment of the ingrown toenail (onychocryptosis): Ingrown toe nails have a great tendency to happen again. They happen in the first place because of a number of reasons - the most common of those reasons is the shape to the nail. Generally, this is if the nail is curved down the side. With good self treatment (see above), it may be possible to prevent it reoccurring. Regular treatment by a Podiatrist can often be needed, as a conservative approach to prevent the nail becoming a problem is can be recommended. Surgical treatment of the ingrown toe nail (onychocryptosis): if the ingrown nail is severe, or if conservative care is difficult, or if the ingrown toenail does not respond well to conservative care, then minor surgical intervention is a good option. Minor surgery is a relatively simple procedure and is very successful for long term relief that is permanent. a number of different minor surgical procedures can be used by a Podiatrist to treat an ingrown toe nail. Almost all of these are done in the office under a local anesthetic. the most common procedure is the removal of a portion of the nail down the side of the nail that is causing the problem. In the worst case of a total nail which is curved, it may be necessary to remove the entire nail. After a nail or part of the nail is removed, it will grow back as the growing cells at the base of the nail are still there, unless something is done to remove them. Most commonly an acid is used to destroy the growing cells to prevent regrowth. Other options to prevent it growing back include, surgically debriding the growing area or using a laser. For some reason a few percent do reoccur. Generally, after the surgery you will need to keep your foot elevated for a few hours and rest is advisable. The following day, you can return to work or school. It is advisable not to take part in vigorous activities, such as running for 2 weeks after the surgery. The use of an open toe shoe, so that there is no pressure on the area also facilitates healing.