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It’s true, at least that is what the American Heart Association (AHA) has found. They say that “by starting a walking regimen, you will gain two hours of life expectancy for every hour of vigorous exercise”. I know what you are thinking but walking IS a serious form of exercise and depending on your pace can be quite vigorous too.

For the most part, a pound of fat is equivalent to 3500 calories. So, in order to lose 1 pound a week you will need to burn 3500 more calories than you eat that week. Losing one pound of fat a week is a sensible and achievable goal which requires a reduction of approximately 500 calories per day. A rule of thumb is 100 calories per mile but the AHA says you could burn 125 calories per half hour depending on your pace.

When it comes to exercise, walking is easy and all you have to do is tie your shoes, open the door and place one foot in front of the other. It is also cheap, accessible and an excellent way to maintain health, increase your energy level and improve your mood.

The two most important things to keep in mind when starting a walking routine are shoes and form. You want to make sure that you wear proper shoe wear.

Focus on savoring the outdoors, no matter the season, and you’ll be a natural walker. If you choose to stride inside, listen to music while strolling in a mall or walking on a treadmill. On a scale of 1 to 10, in which 1 is napping on the couch and 10 is gasping for air, aim to walk at a pace of about 5. You should be able to talk, but with slight breathlessness.

Keep it interesting by changing routes and music. Feel free to customize the length, speed and style of your walking program to suit your individual health and fitness goals.

Mix things up. Check with your local Humane Society to see if they have weekly dog walkings in which you take out a pound pup for a much-needed walk along a trail. Or, if you’re ready for the commitment, think about adopting one to make every walk more of an adventure. Also, continue to boost the briskness and length of your walks by a few minutes per session.

Stretching a little goes a long way toward pain-free walking. After your walks, make sure you stretch to target the muscles you’ve worked- particularly the Achilles tendon and hamstrings. Also, appropriate fitting shoes for your foot type is also imperative to preventing injuries.

In general, walking can be fun and a great exercise. So what are you waiting for….WALK, WALK, WALK!

Shoe shopping for your child can be one that well, let’s face it, as a parent we dread. However, while this task is not usually the most fun thing you can do in a day, it certainly may be one of the most important. Children grow at a rapid rate so most kids are ready for new shoes every 3-4 months.

Properly fitting shoes can prevent all kinds of injuries and disease. From in-grown toenails and blisters to fungus, bunions, pinched nerves and even arthritis—the right shoe can make a difference today, tomorrow and for years to come for your child. Further, while avoiding what may be painful or costly foot problems, healthy feet can help avoid other ailments such as shin splints, knee and back pain. So how do you choose the right shoes for someone who is into everything and might not yet be able to know what fits correctly?

For starters, wait until the last minute….No, seriously! Go to the shoe store at the end of the day, when their feet are naturally slightly swollen. Make sure to bring the old shoes, a pair of socks they would normally wear as well as any orthotics/ inserts or ankle braces that may be needed. Note any previous likes, dislikes, problems or injuries for yourself and/or sales person.

Take the insert out of the old shoes. By looking at the impression the foot has made over time you can see exactly where your child puts pressure on their feet. Deep depressions on the outside areas of the foot will want a more “cushy” shoe where imprints resembling a more flat foot will want a higher stability shoe.

Remember, if you have any questions you can always ask your podiatrist. Leather, suede and canvas make the best athletic shoes because they’re more breathable and durable than synthetic alternatives. This means, they will save you money while reducing odor and things like athlete’s foot.

So, how do you measure? Start by having your child put their socks ON! Shoes are worn with socks. Therefore, measuring with socks will give you the most accurate picture. Now have your child stand up on both feet like normal being sure to check the size on both feet.

Believe it or not, some kids can actually be a full size different from one foot to the other. Now you have a starting point. There should be ½ inch from the longest toe to the end of the shoe (about the width of your thumb). Keep in mind if you press on the top of the toes to check length, children have a tendency to curl their toes up. Having your child wiggle their toes can be a more fun way for them to show you length while also giving you extra ways to see how the shoe feels.

Give each pair of shoes about 10 minutes. Let your kids jump up and down, have them walk around the store. The foot should not slide back and forth inside the shoe when stopping or starting. Watch out for slipping around the heel, or anything that may be rubbing or poking.

In small children, take the shoe and sock off and look at their feet for redness to see exactly where any irritation may be occurring. (Note: the top of a toddler’s foot tends to be thicker than an older child’s.) A properly fitting shoe should not need to be broken in.

Another indicator that a shoe fits properly is it bends at the ball of the foot where the toes bend. If the shoe bends farther forward or behind where the toes bend, it means the shoe is either too big or too small. This may result in unneeded stress elsewhere on the foot.

Make sure for sports with specialty shoes you invest in the proper kind of shoe. Different sport shoes add additional support to different areas of the foot for the types of motion required in that sport.

For instance, running shoes are made for forward propelling motion with lots of grip while tennis shoes support side-to-side motion with less surface gripping. Because of this, wearing a running shoe to play tennis is dangerous!

In cleats, look for short spikes with multiple spikes on the heel to avoid heel pain and injury to the knee or ankle.

Have more questions? Then give us a call! Here at North Texas Foot & Ankle we are dedicated to happy feet for a happy life! We are always here to help so you can get out there, be active, and have fun.

  It’s back to school for kids!  For some, it will also be new sporting seasons, like little league baseball or soccer but for others it will simply be spending more time running and playing outdoors. Regardless of the reason, some children will soon be complaining of…heel pain!
When we are talking about heel pain in children we are not referring to our old friend plantar fasciitis but rather we are referring to calcaneal apophysitis.

Calcaneal apophysitis or Sever’s Disease is a condition affecting the calcaneal growth plate or physis. The condition typically affects children between the ages of 8-14 years. Inflammation of the growth plate is commonly seen in growing children who engage in year-round sporting activities or have increased activity demands leading to increased stress and strain in the heel. The condition is not solely seen in young athletes but can also be seen in children who are overweight, have a tight Achilles tendon, or have foot structure issues like flat feet or high arches.
Calcaneal apophysitis should not be ignored. If your child starts complaining of pain in the back or the bottom of the heel, begins to limp or otherwise is walking differently or has difficulty running or engaging in his or her usual activities, you should seek medical attention. Diagnosing the condition can usually be done with

Calcaneal apophysitis should not be ignored. If your child starts complaining of pain in the back or the bottom of the heel, begins to limp or otherwise is walking differently or has difficulty running or engaging in his or her usual activities, you should seek medical attention. Diagnosing the condition can usually be done with simple questioning of recent activities, a thorough medical history and physical examination by a podiatric physician. X-rays and blood work can be helpful to rule out other causes of heel pain such as fractures or infections but are not always needed.

simple questioning of recent activities, a thorough medical history and physical examination by a podiatric physician. X-rays and blood work can be helpful to rule out other causes of heel pain such as fractures or infections but are not always needed.

Treatment, for the most part, is conservative in nature, consisting of rest, support, and anti-inflammatories. Complete avoidance of activities is typically not required and the standard rule of thumb is as long as the child does not exhibit limping with normal walking, participation in activities may continue. Temporary inserts or custom orthotics are recommended to provide enhanced support to the foot and allow for better healing. Oral medications such as NSAID (non-steroidal anti-inflammatory drugs) such as Ibuprofen help reduce the local inflammation as well as the pain in the area. In more severe cases initiation of physical therapy or even surgery may be required to correct any underlying foot structure issues.

Treatment, for the most part, is conservative in nature, consisting of rest, support, and anti-inflammatories. Complete avoidance of activities is typically not required and the standard rule of thumb is as long as the child does not exhibit limping with normal walking, participation in activities may continue. Temporary inserts or custom orthotics are recommended to provide enhanced support to the foot and allow for better healing. Oral medications such as NSAID (non-steroidal anti-inflammatory drugs) such as Ibuprofen help reduce the local inflammation as well as the pain in the area. In more severe cases initiation of physical therapy or even surgery may be required to correct any underlying foot structure issues.

To avoid this condition in your child, here are some helpful tips to keep in mind. Provide a balanced diet and avoid obesity. Avoid activity that is beyond your child’s ability level. Encourage your child to perform proper stretching and maintain good flexibility. Use proper, supportive shoe wear which is appropriate for your child’s activity. If you suspect your child suffers from a foot structure abnormality, have him or her examined by a podiatrist before the pain starts.

“Flatfoot” is a condition that occurs in children and adults. However, when the deformity occurs in children, it is called “pediatric flatfoot.” Flatfoot can come in various forms, but the common characteristic is the partial or total collapse of the foot arch.

An article by the American College of Foot and Ankle Surgeons warns that if it remains untreated, flatfoot could result in permanent deformity once adulthood is reached. Flatfoot makes mobility and exercise painful, which increases the risk of reduced cardiovascular health and obesity.

Children suffering from pediatric flatfoot will have foot arches which collapse when sitting and/or standing. Flatfoot can be apparent at birth or can develop throughout childhood. Flatfoot can develop in one individual foot, but often occurs in both feet.

Additional symptoms of flatfoot include:

• Awkwardness in walking, sometimes with outwardly turned heels
• Swelling, tenderness, and/or pain in the foot, ankle, leg, or knee
• Problems with shoes
• Sudden changes in or withdrawal from physical activity

Not every child suffering from pediatric flatfoot will display outward symptoms. Some may complain of discomfort or cramping in the foot and ankle area. Pediatric Flatfoot should be diagnosed by a foot and ankle surgeon.

If symptoms are not present, treatment may not be required. The condition will be monitored and periodically evaluated by the foot and ankle surgeon. For children experiencing flatfoot symptoms, there are several non-surgical treatment approaches such as:

• Activity modifications
• Orthotic devices
• Physical therapy
• Medications
• Shoe modifications

Surgery is needed in some circumstances to relieve the symptoms and improve foot function. The surgical procedure(s) selected for your child will depend on the type of flatfoot and degree of the deformity.

Learn more about pediatric flatfoot at http://ntfoot.com.
If your child might be suffering from Pediatric Flatfoot, contact the podiatry specialists at North Texas Foot & Ankle today: 214-574-9255

American Diabetes Month takes place each November. However, at North Texas Foot & Ankle, we try to raise awareness about diabetes all year round.                             

• Are age 45 or older
• Are overweight
• Have a parent, brother, or sister with diabetes
• Are African American, Hispanic or Latino American, American Indian, Asian American, or Pacific Islander
• Have had diabetes during pregnancy (gestational diabetes)
• Have had a baby with a birth weight of more than 9 pounds
• Have high blood pressure or cholesterol

• Diabetic Foot Care
• Diabetic Shoes
• Diabetic Neuropathy

Many people develop a condition in their feet called hammer toes.  A hammer toe exists when one or more of the smaller toes on your feet begin to curl.  They no longer stay straight when you stand on your feet.  Depending on where the bend in the toe occurs, they may also be called mallet toes or claw toes.  The most common cause of hammer toes is a biomechanical imbalance as we walk. The muscles and tendons that attach to the top and bottom of the toes are designed to pull with equal force on the toe.  This keeps them straight to act as levers for balance and stability as we push off during walking or running.  Unfortunately most of us have imperfect feet.  There is a subtle difference in the force theses tendons apply to the toes.  Over time this causes the toe to elevate and bend.  Once the toe gets out of position, the stronger tendon continues to pull the toe further.  Eventually the top of the toe becomes painful as it starts to contact shoes with each step.

There are additional causes of hammer toes.  One is wearing shoes that are too narrow or too small.  This can also cause to toes to function out of position and lead to the hammer toe deformity. A bunion deformity of the great toe can also lead to hammertoes. Finally muscle, nerve, or joint damage can lead to this problem as well.  This category includes arthritis, diabetes, or even stroke victims.

Treatment options for hammer toes varies on the duration of the condition and whether or not pain is associated with the toes.  Initially the toes are flexible and can simply be manually straightened.  At this point most people are unaware that there is a problem.  However as the condition progresses the toes become more fixed in the hammertoe position. As they become more rigid, the amount of pressure on the toes usually increases, which can lead to painful calluses or corns.  This is when most patients “discover” the problem and seek help.

If the toes are not painful the best or conservative treatment would include monitoring the toes and wearing shoes that are accommodating to the toes.  Once the toes become painful treatments can include pads or straps to cushion the toes or pull them in a direction that alleviates the pressure on the toes. If calluses or corns develop, debridements to remove the painful skin can also be beneficial. If the toes are rigid or the pain is limiting activities or shoes, sometimes surgery is required to straighten the toes.  These are usually procedures that can be performed which allow the patient to continue to walk on the foot with protective shoes during recovery.

For an interesting look at some celebrities with hammertoes, see the following link:

http://sassystreak.wordpress.com/2012/05/17/hammer-toes-of-the-rich-famous/

If you have painful hammertoes, feel free to call North Texas Foot & Ankle for an appointment so we can properly diagnose your condition and discuss in further detail treatment options.

Perfect shot

Foot and ankle injuries that happen during golf activities can occur from traumatic events but are more likely to occur from overuse type injuries.  Golf motions motions, including practice swings, may be repeated 150-200 times, which is a lot of stress on the joints of the foot. Taking into consideration players who walk while golfing as well, the feet are truly doing a lot of work for a round of golf.

Below is a list of some common golf injuries along with a brief description of their cause and possible treatments:

Intermetatarsal Neuromas – neuromas are a fibrosis or scarring around a nerve, therefore causing nerve impingement and pain. The movements of pronation and the possible tightness of golf shoes may cause metatarsal bones to pinch the nerve, giving a sharp pain. Treatments include orthotics, injections, NSAID application, and possible surgical resection.

Tendonitis – multiple different types of tendonitis could be associated with golfing but one specifically is associated with the use of golf carts. For those individuals golfing multiple times, the constant strain of applying the breaks and getting out of the vehicle may put a strain on the muscles on top of the foot, resulting in tendonitis. Treatment for this condition is reserved to rest, and possible NSAID use.

Lateral Ankle Pain/ Ankle sprains – whenever the foot is placed in a supinated position, there is a chance for a lateral rollover injury, or ankle sprain. This chance is increased even more when there is a weight bearing situation or when the body is gliding over the ankle. This is the case during a golf swing.  Treatments include NSAID use, ankle braces, physical therapy, and possible surgery if ruptures occur

Subungual Hematomas – these injuries are associated with constant repetitive trauma on the nails. Blood can fill in under the nail, causing extreme amounts of pain. These injuries can be treating with watchful waiting as you let the nail fall off by itself, or the nail could be removed or drained if the pain is severe.

Imbalances in the feet may have a negative impact on a golfer’s game. It is critical to maintain proper foot alignment, because imbalanced lower limbs can leave golfers susceptible to swaying, which results in imprecise contact with the golf ball. Sturdy legs and strong posture increases the power of a golfer’s drive, allowing the ball to travel further.

Orthotic insoles allow the body of a golfer to establish a better point of contact with the ground when executing their golf swing. Orthotics stabilize the feet, evenly redistributing weight and correcting the entire posture of the body during a golf swing.  Learn more about how golf orthotics could be your Ace in the Hole:http://192.154.227.118/ntfoot/golf-orthotics.aspx