Dr. Berg's Foot Facts

Posts for: November, 2015

As with most things these days, it’s hard to know if you’re getting good value for your hard earned dollar. While you might assume that cost would be a big factor in the quality of a running shoe, apparently it’s not. According to a Danish website called RunRepeat.com which ranks running shoes based on independent reviews from runners, expensive running shoes are no better and often worse than cheaper ones.

According to the website's founder Jens Jacob Anderson you can find affordable mid-range shoes that will serve you just as well as a higher priced shoe.

As a Seattle podiatrist I'm often asked by my patients about the best running shoes. I'm grateful for this new information to add to the advice I already give to my patients who run. Although I often recommend New Balance or Brooks, there are many other brands that will provide the support you give you the performance you need and the support to help prevent injuries.

One thing to understand is that shoe companies create a variety of shoes meant for different purposes be it running, walking, soccer, or some other sport. They also create different running shoes for different types of feet. Although you can certainly do your research online, it's still best to go to a shoe store like Super Jock 'N Jill with well trained staff that has deep knowledge of their products.

Plan to do the following when you shop for running shoes.

  • provide your foot type information to the salesperson (ask your podiatrist)

  • bring your orthotics with you

  • bring your old running shoes so the salesperson can look at your wear patterns

  • let the salesperson know how many miles a week you run

  • shop late in the afternoon - feet tend to swell later in the day

  • get your feet measured each time you purchase new shoes. As we age our feet tend to get larger. Also make sure both of your feet are measured so that your larger foot is accommodated.

  • check shoes for stability - watch this video and learn how

You may also be interested in reading;

Having any pain in your feet from running? Call us today at 206-368-7000 for an appointment, often same day. You can also request an appointment online.

Get our free foot book "No More Foot Pain", mailed directly to your home.

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

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By Dr. Rion Berg
November 18, 2015
Category: Heel pain

Denver Broncos quarterback Peyton Manning may need to keep off his feet for several months in order to heal his torn plantar fascia. It's really too bad. He probably could have avoided this scenario by putting his feet up to begin with and following specific measures to heal his plantar fasciitis. But as the quarterback of his team that was probably never going to happen.

As a Seattle podiatrist, my advice is if you already have an injury or foot condition; don't tempt fate by continuing to play on it. The risk of an injury that will take you out is great.

So who's likely to get a potentially career ending injury like Peytons?

Certain Foot Types

Interestingly Peyton's brother Eli has also suffered from heel pain. Although heel pain per se is not known to run in families, foot types do. It's very likely that both Eli and Peyton have excessive pronation due to faulty foot structure, like a flat foot. A high arched foot can also place you at higher risk for plantar fasciitis.

Tight Calf Muscles

Tight calf muscles or equinus can also contribute to the development of plantar fasciitis. A tight calf muscle limits the ability to move forward at the ankle. When this happens something has to give--that something is the plantar fascia. If you're got tight calf muscles and you overstress that part of your body by running or playing football you're at greater risk for heel pain

Older weekend warriors

Older runners and athletes are more likely to develop plantar fasciitis than their younger counterparts. And if you're just playing on the weekend, that risk goes up even higher. Age was also likely a factor for Peyton. For a football player 39 is old. Although he might have gotten away with heel pain in his 20s, his older body just couldn't bounce back the way it once could.

More information about heel pain and other sports injuries:

Can A Simple Exercise Really Help Remedy Plantar Fasciitis?
Do Your Feet Feel Like Your Walking on Razor Blades?
Painful Foot Conditions in Women Runners

So if you're a runner or athlete and have foot pain or heel pain, stop running on it and come and see me.

Call us today at 206-368-7000 for an appointment, often same day. You can also request an appointment online.

Get our free foot book "No More Foot Pain!" , mailed directly to your home.

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

Follow Dr. Berg on Facebook, Twitter, and Google+


By Dr. Rion Berg
November 12, 2015
Category: diabetes

As the holidays draw near, most of us start salivating at the mere thought of eating some of our favorite foods. If you have diabetes or weight issues, the holiday can be fraught with fear about how to navigate Thanksgiving without compromising your health.

Fortunately there are ways to enjoy the holiday without overindulging by following these simple tips.

Eat Ahead of Time
Although it may seem logical to skip breakfast on Thanksgiving Day, the experts say that eating a small meal earlier in the day can help you control your desire to over eat later on. Eat a breakfast with protein like eggs instead of having your usual coffee and toast. Protein will last longer in your body and you won't be starving when you arrive at the dinner table.

Consider The Ingredients
You may be hosting Thanksgiving or bringing a dish to share--either way there are ways you can choose ingredients that will be healthier for you and the guests.

  • Cut back on sugar - many recipes for Thanksgiving are loaded with sugar. Consider the classic yam dish with marshmallows on top. Yams already contain sugar which is what makes them super delicious. If you want to add zest to them, add spices such as cinnamon, nutmeg, and cloves. Consider substituting white sugar with maple syrup or honey.
  • Use fat free chicken broth to baste the turkey and as the base for gravy
  • Skip the butter when serving mashed potatoes. Try using Yukon gold or red skinned potatoes. Because of their smooth and buttery nature they taste great without it.

Change Up Your Plates To Cut Calories
It's been shown that people will choose less food if their plate size is smaller. If you're hosting let your guests choose their plate size. If your celebrating somewhere else ask the person hosting to provide you with a smaller plate.

Choose Must Have Foods Only
Instead of scrambling to get everything on your plate--take a deep breath, look around the table, and take only your must haves. For example, rolls are almost always a staple at Thanksgiving but so is stuffing. If you know you must have stuffing to feel like you've really celebrated, pass up the rolls.

Savor The Food And The Experience
Because most of us eat so quickly, we don't realize we're full until we've already eaten too much. Put down your fork after each bite and actually taste the delicious food you just put in your mouth. Enjoy the company in addition to the food and you'll eat more slowly.

If you're experiencing foot pain or diabetes and need to see a podiatrist, call the Foot and Ankle Center of Lake City at 206-368-7000 for an appointment, often same day. You can also request an appointment online.

Get our free foot book "No More Foot Pain", mailed directly to your home.

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

Follow Dr. Berg on Facebook, Twitter, and Google+


On Sunday mornings I like to get up a little later, drink my coffee slowly, and read the Sunday Seattle Times. Besides keeping up with all the really important news, I often scan for tidbits about feet, shoes, and anything related to podiatry.

Yesterday I read something that is quite dismaying for a Seattle podiatrist. Flat, flat shoes are in!

Now I already knew about ballet flats being all the rage, but I was unaware of all the other flat shoes that are also considered trendy this season. Besides ballet flats the article specifically mentioned loafers, oxfords, pointed shoe flats, and sneakers.

Now I wouldn't go so far to say that flats are a bad choice for everyone, but unless you're in your 20s or have perfect feet (never had a smidge of foot pain), my advice is to wear them sparingly.

Why?

Unfortunately as cute or "in" as they are flat shoes are just never going to provide the support most people need in a shoe and can lead to the number one problem that podiatrists see in their office--heel pain or plantar fasciitis.

Flats can start or exacerbate existing heel pain in specific ways.

  • You've been wearing high heels a lot and all of a sudden you switch to flats. When you wear heels your calf muscle which attaches to your plantar fascia shortens up. Once you stop wearing heels and go to flats you're essentially stretching out your calf muscle too rapidly which causes micro tears at the place where the fascia attaches to the heel. The result-- pain!

  • You already have faulty foot type (i.e. flat feet) and you needed support all along to prevent heel pain.

  • You've had heel pain in the past putting you at higher risk for getting it again.

So before you run out and buy the latest shoe craze, stop and think about your feet and their needs. Then make the best choice for you.

More information choosing the right shoes:

Call us today at 206-368-7000 for an appointment, often same day. You can also request an appointment online.

Get our free foot book "No More Foot Pain!" , mailed directly to your home.

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

Follow Dr. Berg on Facebook, Twitter, and Google+

 

 

 


By Dr. Rion Berg
November 04, 2015
Category: Heel pain

If you stand all day on the job, you already know about the painful foot problems you've had to endure.

You have good company.

According to the Society of Chiropodists and Podiatrists two million sick days are taken as a result of lower limb disorders. The good news is whether you're a pharmacist, nurse, hair designer, sales person, or teacher there are things you can do to give your feet relief.

Here are 8 tips for foot relief if you stand on the job:

Choose the Right Shoes

Unless you work in a factory and need steel-toed shoes, you'll have a variety of shoes to choose from in the marketplace. Keep in mind that shoes that will kill you after two hours are going to do much more damage after eight or more hours. Stay away from shoes that are higher than an inch in height and crowd your toes. Check out 7 Essential Shoe Shopping Tips for Women to help you in your search.

Wear Compression Stockings

Compression stockings may conjure up images of little old ladies, but the truth is they are a must for anyone who spends all day on their feet. These socks are made to improve the circulation in your legs and feet. As a result they prevent and reduce swelling, foot ulcers, and fatigue.

Stretch Your Feet and Calves

When you stand or walk all day your feet and calf muscles can become stiff and painful and can lead to plantar fasciitis. To avoid this painful condition, do the runner's stretch several times during the day. To stretch your feet and plantar fascia, place your right foot on top of your left knee, grab your toes and stretch them towards you, hold for 10 seconds and then repeat on the other side. In addition, if you can remove your socks lace your right fingers with your left toes pulling them back towards your foot and then repeat with your right toes.

Massage and Ice Your Feet

Remember the ice bucket challenge? Instead of pouring it over your head treat your tired, swollen feet to a bucket of ice water. Don't do this if you have vascular problems. You can also use a frozen water bottle to massage the bottom of your feet.

Put Your Feet Up

Elevate your feet at the end of your work day to decrease the swelling in your feet.

Buy Some Inserts

Most shoes come with very flimsy inserts that won't provide the support you'll need all day. Try a good over-the-counter insert like Superfeet or Powerstep Orthotics. If you experience pain even with the additional support you may very likely need prescriptive orthotics from your podiatrist.

Call us today at 206-368-7000 for an appointment, often same day. You can also request an appointment online.

Get our free foot book "No More Foot Pain!" , mailed directly to your home.

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

Follow Dr. Berg on Facebook, Twitter, and Google+