Posts for: June, 2011
When I think about a beautiful summer weekend, I think about the great outdoors, particularly about a moderately vigorous hike, (with our hills in downtown Seattle, that could be in the city or out) that provides both a gorgeous date with mother nature and a fun, challenging way to get my daily exercise. The next thing I think about is how much energy is used and how much work is done by my legs and feet, especially going up hills, down hills, and hiking on natural, unpaved paths. While these are some of the enjoyable parts of exercising outdoors, they also warrant some precautionary thoughts and “what if” questions to be considered.
Since I know my feet and legs are going to work hard, it is certainly necessary to invest in soft comfortable socks and sturdy supportive shoes for this type of exercise. Since I know how tired and sore feet can become after a nice long hike on potentially uneven surfaces, a common musculoskeletal injury comes to mind--ankle sprains.
Ankle sprains, or twisting/rolling your ankle, are very common injuries encountered on hiking trails due to a wrong step on uneven surfaces such as tree roots, rocks, or just a hole in the ground. Since this is an acute injury that will likely lead to swelling and inflammation around your ankle area.
I recommend a common protocol that needs to be applied immediately called "RICE" which stands for Rest, Ice, Compression, Elevation. Apply an ice pack to the affected area (with a layer of cloth between your skin and the ice) and held in place with an Ace wrap or elastic bandage to provide compression.
These steps help decrease the swelling and internal damage occurring as part of the body’s natural response to the injury. The ankle should be elevated slightly higher than your heart to help promote drainage from the swollen area. The ice should be applied for 20 min on/20 min off as much as you can for the first 48 hours after the injury. The “rest” part of this treatment means keeping weight-bearing activity to a minimum for a couple of days, and slowly getting back to normal daily activities as tolerated. It is very important to make sure your ankle strength and stability have returned before attempting physical activities, as these sprained ankles are common to reoccur.
If you are still experiencing pain, weakness, or instability after about a week, it may be necessary to schedule an appointment with a podiatrist to further evaluate the ankle and provide more treatment options.
*The RICE method of treatment may also be used as first-line treatment for any type of muscle, tendon, or ligament injury where there is pain and swelling.
If you've sustained an injury, it's important to see a Seattle podiatrist to evaluate the injury and determine whether further treatment is needed. Call us at 206-368-7000 or request an appointment online.
With the 10-day forecast predicting close to summer-like in Lake City, and with the kids energetically into the full swing of summer vacation, many of you are probably looking outdoors or at least out of the house, for entertainment and exercise. Whether this includes a long walk on the Brook Gilman Trail, swimming at Meadowbrook Pool or burning off extra energy at the Greenlake playground, summer is the perfect time to get yourself and those Energizer-bunny kids off the couch and out of the house.
Along with summer, however, comes increased heat and humidity, which turns out to be a potential breeding ground for an invisible enemy—fungus. Of particular concern is a fungus called Tinea, which is the cause of fungal foot infections known as Tinea Pedis or Athletes’ Foot.
This fungus can be found in warm, moist environments such as wet shoes and socks, public showers at the pool or health club, or alongside the swimming pool. If you notice any cracked, flaking, peeling skin on the feet or in between the toes that becomes red and itchy or if you notice your toenails become thick, brittle, or turned a yellowish color, you may have picked up this very common and very treatable fungus.
Here are some treatment and prevention ideas to keep this intense itching away this summer:
Apply an over-the-counter powder or cream to the affected areas as directed on the label for up to 1-2 weeks. Effective creams include Lotrimin AF, Lamisil, and Tinactin.
Contact Foot and Ankle Center of Lake City immediately at 206-368-7000 to schedule an appointment with us if:
o your symptoms do not subside after 2 weeks of self-treatment
o the red, itchy area gets bigger or spreads to other areas.
o the area becomes warm or swollen
o you are a diabetic and develop a fungal foot infection
o you have any questions or concerns regarding this or any other foot or ankle issues
- Wear shoes or shower sandals in all public showers, locker rooms and swimming pool areas
- When hiking or exercising, bring extra changes of shoes and socks to keep your feet and toes dry at all times
- Wash your feet and in between your toes with soap and water twice a day (especially any cuts or abrasions anywhere on your feet, as these areas are more prone to infection)
- Make sure you keep the area in between your toes dry at all times
- Use anti-fungal sprays at the health club or swimming pool if available
- Use anti-fungal powders in your shoes if you are prone to these fungal infections
- Wear shoes that are well-ventilated (avoid plastic-lined shoes), and make sure your shoes have dried entirely before you wear them again
- If infected, DO NOT use the same towel to dry infected areas and other non-infected areas of your body, as Athletes’ Foot can be spread by contact.
The best prevention to any foot problem is to inspect your feet regularly and to call me at 206-368-7000 for any questions or concerns!
Rion A. Berg, DPM
Podiatrist and Board Certified Foot Surgeon