FIXING YOUR FEET E-zine - Christmas Gifts for Your Feet

FIXING YOUR FEET E-zine

Volume 7, Issue 11, November 2007
John Vonhof, Footwork Publications
Copyright, November 2007, All rights reserved

THIS ISSUE IN SUMMARY
This issue has an article, Christmas Gifts for Your Feet – 11 great gifts for your feet and two general gifts. There’s a bunch of reader feedback, a foot care tip, and an interesting big boot photo.

PURPOSE
The Fixing Your Feet E-zine is published monthly to inform and educate athletes and non-athletes about proper foot care skills and techniques, provide tips on foot care, review foot care products, and highlight problems people have with their feet.

ARTICLE: CHRISTMAS GIFTS FOR YOUR FEET
Our feet are important. With Christmas coming next month, I thought it would be fun to give you a list of “Christmas for Your Feet” gift ideas. It’s a good assortment of products that will keep your feet healthy and ready for wherever you take them. All of these are available on the Web. Here are 11 gifts for your feet and another two that are not related to feet – but are worth having. Put them on your gift list or order them for friends.

1.  Engo Performance Patches, by Tamarack Habilitation Technologies Inc., uses ShearBan technology. These patches are recommended for use in the prevention and treatment of blisters. Unlike conventional blister care products, Engo is uniquely applied to footwear, socks and athletic equipment – not skin – for easier, longer-lasting, blister-free protection. I have applied these to insoles, under the forefoot, and around the heels.    
     Each patch is comprised of a blue ultra-thin, sweat-proof PTFE top-layer (the world’s most slippery material) bonded to ultra-thin fabric and a heavy-duty, latex-free adhesive. Movement across the slick top-layer releases the skin from rubbing at levels that lead to blister development. No more rubbing means no more blisters. The adhesive allows the patch to stay in place for longer periods of time.
     Scientific and field tests have shown Engo to significantly reduce rubbing, providing immediate relief and return-to-play action. And, it has been shown to both prevent and/or help heal painful blisters. Each patch contains a built-in patch-replacement indicator whereby the blue top layer turns white or completely releases itself from the white layer. They can be purchased through the manufacturer or Zombierunner.

2.  Kinesio-Tex tape is my tape of choice for most blister patching or pre-race taping. It stretches in its length, and with a 30-60 second rub, bonds with the skin. The tape is fairly thin and smooth, and waterproof - so it can stay on for days if necessary. Kinesio-Tex tape stretches in its length and shapes well arounf toes and heels. The tape has a peel off backing and each roll is 16.4 feet in length. It comes in 1, 1.5, 2, 3-inch widths. Available through KSM, a distributor, or Zombierunner.com.

3.  To prevent skin infections caused by MRSA and other germs, it’s essential to treat your cuts and scrapes with a good ointment. It’s an effective way to protect yourself and stop staph from spreading. StaphAseptic is one such ointment. Its greaseless, non-staining gel provides soothing wound care without stinging or irritation. The fact that is contains Lidocaine 2.5% for topical pain relief is a positive benefit. In vitro studies have shown that StaphAseptic kills over 99.9% of MRSA germs, preventing an infection without antibiotics. This new pain-relieving wound treatment should be used as part of a complete staph prevention program to provide protection from skin infections. An alternative ointment is Bacitracin. A prescription ointment is Bactroban. StaphAseptic is available through your local drugstore or Google.

4.  Two Toms is the company that makes Blister Shield and Sports Shield. If you have problems with blisters or chafing, these are two products you should investigate. Blister Shield Powder is applied directly to your feet or put inside your socks. This stuff is slippery, it’s a specially formulated polymer containing PTFE and micronized wax. Get the small packets to carry in a fanny pack or the larger sizes to keep at home. Sports Shield liquid roll-on is a lubricant that can be applied to any body part receiving friction. Also offered in towelettes, Sports Shield is a must have for any athlete. Other, so called "all natural," blister prevention products on the market are derived from plant and animal fats, and function similarly to greases and ointments like petroleum. Most inorganic powders absorb moisture and reduce friction: however, as they absorb moisture their effectiveness in reducing friction declines.
     So which should you use—the lube or powder? The powder is designed primarily for the feet. Because of the "slippery-ness" of the powder it just won't stay on other parts of the body. The roll-on, on the other hand, can be used anywhere on the body: inner thighs, nipples, under arms, and also the feet. It really becomes a very subjective issue. Some people will not use anything but the powder on the feet; others love the roll-on for the feet and use it elsewhere. Get it at Two Toms.

5.  Podiatrist Paul Langer wrote Great Feet for Life: Footcare and Footwear for Healthy Aging to fill a need for expert footcare as we age. This is a great book to read in order to understand how our feet change as we age. It is important to realize that the changes to our feet: from toenails to skin, bunions to hammertoes, heel pain, arthritis, and more. Chapters focus on skin care, nail care, foot conditions and injuries, hammertoes and bunions, blood flow conditions, nerve conditions, shoes, insoles and orthotics, and staying active. Dr. Langer stresses that to lead an active lifestyle it helps to have healthy feet. We can see evidence of this all round us. Aging adults can usually stay more active as long as they have healthy feet. Walking is a great way to stay healthy, control weight, and keep one’s heart healthy too. This is much easier to do with healthy feet. Get a copy of Great Feet for Life for yourself and another copy for an older adult in your life. Your feet will be happy and so will you. Great Feet for Life can be ordered through Amazon.com.

6.  Luxuriant’s Cracked Heel Repair comes in a push-up, 1-ounce deodorant type applicator. Unscrew the top and push it up from the bottom. Then simply apply to any part of your feet. I applied the ointment and then used my fingers to rub it in. It was easy but I found I needed to rub it in for the best use. It has a nice pleasant smell. The oils seem to last longer on the skin than similar products that are creams. It is perfect for dry and rough and cracked skin – common to many of athletes. It's also great for calluses. Good callus care is done frequently, three to fours times a week,not once in a while. Reducing your calluses can reduce your getting blisters.It is hypoallergenic and can be used several times daily on feet, elbows and knees. Rather than give you ingredients, let me say it is natural with a lot of herbs and oils. Cracked Heel Repair by Luxuriant can be found at Footsmart.com, SenseofBeauty.com, and CVS.com.

7.  The 4th edition of Fixing Your Feet a great buy for any athlete on your list. If you have an older edition, this is worth getting. Completely updated, it has three new chapters and lots of new sections. The three chapters are: The Best of 10 Years of Foot Care, You Can Have Healthy and Happy Feet, and 12 Mega-Distance Athletes Talk About Foot Care. Then there are new sections in existing chapters. Some of these include: Brand Loyalty in Footwear, Choosing Lightweight Footwear, Custom Shoes, Discount Shoes, Innovation in Shoes, Sockless or Barefoot, Tossing Socks, Gait, Pedicures and Pedicures for Men, Airing Your Feet, Aching Feet, Preventing Blister Infection, When Your Ankle Still Hurts, Cortisone Injections, and a host more. Plus more information on Rashes, Athlete’s Foot, Toe Nail Fungus and Toenail Care and a whole lot more. And of course, a lot of your personal experience stories. 
New products were added with their source information, and all other products were verified. The book retains the two indexes, a general index and a product index. It can be ordered from my website at FixingYourFeet.com, Zombierunner.com, or Amazon.com.

8.  Shoe laces are nifty inventions we often take for granted. Laces can be tied in many ways to alleviate foot pain or accommodate irregularities in the foot’s shape. Laces is a book based on Ian’s Shoelace web site. This is a great book for athletes, parents and kids, and those who simply like shoes.
     Like the web site, the book is the world's most comprehensive reference about shoelaces. Unlike the web site, the book is far more fashionable, filled with trendy looking shoes laced in amazing patterns. The book also contains lots of new material that isn't yet on the site (a dozen or so additional lacing methods!) It's perfect for sneaker enthusiasts, knot enthusiasts, parents, teachers (especially pre-school), kids, teenagers, adults, in fact, anyone who uses shoelaces!
    The book has a unique triple-fold cover. This design allows the front cover, which comes complete with eyelets, flaps and color-coded laces, to be folded out alongside the lacing diagrams so that you can try out the lacing methods. When you find a lacing method you'd like to try, the book's cover can be folded over the left page so that you can use the color-coded laces to follow the diagram and instructions on the right page. No more awkward bending down and fiddling with your shoes. Laces can be ordered through Amazon.com.

9.  Dirty Girl Gaiters are colorful gaiters that are designed to keep debris out of your shoes with style and sass while running or hiking. Plus you'll have something fun to look at while you hang your sorry head and shuffle your tired feet. This soft, comfortable four-way stretch Spandex unisex gaiter hooks under the front shoelace and secures to the back of the shoe with a self-adhesive Velcro strip. Dirty Girl Gaiters have no strap under the shoe and is easily loosened to changes shoes or socks. They are available in a variety of colors and patterns – and they are inexpensive. Check them out at DirtyGirlGaiters.com.

10.  My booklet, Happy Feet! Foot Care Advice for Walkers and Travelers is a great stocking stuffer for the walkers in your life. This booklet is 3.75 x 8.5 and 3ages in length. In an easy read format, it gives advice on biomechanics and gait, buying footwear, fit, lacing, insole and toenail tips, skin care, powders and lubricants, blister care, sprains, foot care kits, and more. It’s on sale at 20% off for $4.00 at FixingYourFeet.com.

11.  Gilden Tree is a company that makes skin care products. You can soak, scrub, moisturize and protect your way to healthier, more beautiful feet! Their Complete Healthy Feet Kit includes small (1 oz.) sizes of our very best products - Softening Spa Soak, Exfoliating Foot Scrub, Nourishing Foot Cream, 95% Shea Butter Balm and the amazing, callus removing Footscrubber. Easy to follow directions tell how to use the products. It's perfect for home pedicures or to take traveling, and makes a great gift for friends. Scented with Kiran Forest, a captivating blend of fresh green botanicals.
     The Amazing Two-sided Footscrubber leaves feet incredibly soft, smooth and touchable. Use the Footscrubber to cleanse, exfoliate and polish feet. Used regularly, it helps remove calluses, and reduces dry,cracked heels. Made by a women's cottage industry in Pakistan, it's so effective that Seventeen Magazine called it "the Arnold Schwarzenegger of pumice stones." Works great with soap and water or your favorite scrub. Can be heated or chilled before use. A portion of each sale is used to help educate children in Pakistan.
     Check them out at GildenTree.com.

Two Non-Feet Gifts

1.  Extreme Running is 126 pages and features sections on races on the seven continents. Twenty-four events are profiled in the chapters. Each event is shown with plenty of photos, race information, distance, time of year, field size, ascent and decent data, contact and Web information, and maps or an altitude profile. As you read the chapters, you get a feel for the event and its difficulty. The Marathon des Sables is featured in 16 pages, Badwater in 10, while others are each section are covered in two pages. The photos are fantastic – making you feel in the race. While not inclusive of all extreme events in the seven continents, the book does a great job of showing you popular events and enough information to help you decide if you could do any one of them. This is a book that some might call a “coffee table” book – it is that beautiful. It appeals to me because I love the draw and challenge of these extreme events. I have been to several of them and can attest to the descriptions as accurate. Extreme Running is available through for favorite bookstore, or from Amazon. Also available through Amazon Canada and Amazon United Kingdom.

2.  What if you had an accident while running? What if you were hit by a car, tripped and knocked yourself unconscious, fainted, suffered from heat exhaustion or, heaven forbid, had a heart attack?” This is the question Edward Wimmer’s father asked him—and prompted the two of them to start their small company, RoadID. Anyone who is outdoors, whether on road or trails, can benefit from the RoadID. This is a personalized identification tag worn on your shoe, or around your neck, ankle or wrist. The id is engraved with your information and, if you chose, a logo or image. For around $20.00, you’ll have piece of mind in case of an accident while you are out and about. Check it out at RoadId.com.

FOOTCARE TIP
Susan Alcorn, of Shepherd Canyon Books, www.backpack45.com wrote, “I had to laugh when my daughter-in-law gave me this hint about footcare recently. She works in the event planning/convention field and has to spend hours on her feet--often on concrete floors--and often in uncomfortable footwear. Her strategy for taking care of her feet is, when she gets back to her hotel room, to fill the toilet bowl with a bucket of ice and then plunge her feet in and leave them there as long as she can stand it. Flushing the toilet after the soak is the final, wonderful, treat (according to her)!
     When we all went "Ew, gross!" she assured us that the toilet bowl was very clean because housekeeping cleans the bathroom twice a day! (Not sure where she stays, but the motels and hotels I usually choose don't quite meet those standards.)
     Not too practical in the "field," or while backpacking, but whatever works...! Here's wishing you happy trails and healthy feet."

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READER FEEDBACK AND COMMENTS
Kathleen wrote, “I just wanted to let you know that I had taken your advice regarding the side of the foot blisters I was getting. I think you were right in that the shoe was not wide enough. I went back to Adidas-a brand that has worked for me for a while and bought a pair of trail shoes and a pair of runners and did not have any trouble on my two weeks of hiking in the Algarve in Southern Portugal at the beginning of October. I took the tape and alcohol but did not seem to even need to have it on my feet the whole time and did not experience any blisters. Thanks for your advice.”

Denise Jones wrote about the October Wrinkled Taping editorial, “Well done – YES!”

After last month’s editorial on Wrinkled Taping, George Earle wrote, “I agree with your editorial that it takes practice to learn to tape feet better. With the help of your book, and your email suggestion to use Kinesio-Tex tape, I have been able to return to trail hiking. Sore toes had restricted me to short hikes for several years. But now I can go many miles with relatively little pain. Luckily, I don't have much trouble with other parts of my feet.
     Practice at taping has taught me how to tape my toes so the tape protects my sensitive skin and so the tape stays on for several days. Since taping all my toes takes almost an hour, it is not something I want to do daily. But, for me, taping all my toes each time prevents the tape on one toe from rubbing blisters on the adjacent digits. (I made that mistake a couple of times.) Practice has also taught me just how tight to pull the tape (just a little, but not too much) to keep it in place a long time but not to cause circulation problems.
     And I have learned how important it is for me to use an adherent, to press the tape edges down well and to trim little edges that do not stick down properly. And, as Kinesio-Tex recommends, I am careful to allow at least one-half hour for the tape adhesive to bond, before hiking.
     I hope this info may help others with their foot problems."

Joe Lugiano wrote, “I've been running for almost 30 years (almost 20 doing ultras). In my first 10 to 15 years I averaged about 4500 miles per year. I then dropped to about 3500 miles per year and then to 2500 over the last few as health problems have given me some time off for short periods of time.
     That being said, I've found that socks (Ironman Triathlon socks by Wigwam), shoes with a wider toe box (Nike Air Structure Triax and Montrail Leona Divides for trails), and Joe Dana's Trail Gaitors seem to keep my feet in decent shape from blisters and hotspots. They have worked for many years without goop or duct tape needing to be added. I've never had a black toenail and can run all day in wet socks and shoes without getting blisters. At 5'6" and 175 pounds I do put a lot more pressure on my feet when I land than I used to when I was running 4500 miles a year and weighed 135 pounds. So even the increased weight hasn't created foot problems. I used orthotics for about 28 of those years and in the last couple of years have shifted too Superfeet with my running shoes. They seem to give me the same amount of motion control that the orthotics did without the harder ride.
     I guess that one advantage that I had over many people is that I was a field tester for Nike's stability shoes for 10 years in my high mileage days and then for New Balance for 5 years after that. I found that if I strayed away from the right shoe for me I could feel the difference and had to switch back to my AST's before I got injured. So while some people say they can run in dime store shoes, not many people can without getting injured.  Especially those who may be carrying a lot of extra weight or have highly arched or flat feet. And I don't believe that barefoot running helps people with that condition either. 
     So keep up the good work in promoting good foot health advice. Hopefully people will read and heed that advice before they try some of the crazy advice they get from others.”

Peter Fish wrote about taping, “I just read your editorial on taping, and it made me consider my own practices in this regard, which are minimal. Generally, the only tape I use is on my fourth toes, which curl under and tend to blister. I tape these with Kinesio, without an adherent, using the crisscross technique described in your book. It will stay on for days. The little toes also curl under, but tape on these, even the thin kind, seems to add enough bulk to be uncomfortable. I never tape my heels, soles, or any other part of the foot, but I often tape the second toe on my right foot, which is longer than the big toe and needs a little padding on the tip.
     In 15 years of running (about 30,00 miles), I have never had a blister anywhere but on my toes since the first year, when I switched from cotton socks to Thorlos (NFI). In 2001, when I did a journey run of 1300 miles, I wrote to the Thorlo company and told them of my success with their product, and they donated a dozen pairs of crew running socks to my run. Thorlos are a bit bulky, but I think the reinforcement pattern gives good protection against blisters, although eventually it will wear thin, at which point I convert them to everyday use rather than for running.
     I do use a lubricant under the sock, generally Hydropel.
     In recent years, I have experimented with Injinji toe socks, to deal with the toe blisters, and evolved a system that takes advantage of both kinds of sock. I apply Hydropel, with or without the tape on the fourth toes. Over that goes a pair of lightweight minicrew Injinjis, and on top of that, a pair of Thorlo crew running socks with the toes cut out. Finally, I take a couple of turns around the arch/pad area with Vetwrap (not too tight), which keeps the cut portion of the Thorlos from folding back. Then the shoes go on. 
     Last weekend, I completed the 100K at Javelina in 21:50 (including a three hour break due to heat stress) with no foot problems of any kind. This course has abundant rocks, packed sand, and loose sand, and is notoriously hard on the feet. About halfway through, I felt that the Inov-8 shoes I normally wear didn't have enough cushioning, and I switched to Brooks Adrenaline road shoes, which were more comfortable. I left the rest of the apparatus in place, as this system doesn't lend itself to removal or replacement during a race. If my feet get wet, I just let them dry out by themselves. I'm too slow to spend time changing footgear! Now if I could get Thorlo to design a running sock with Injinji-style toes, it would save me a lot of trouble! Thanks for providing so much information on foot care!"

Reader feedback to this E-zine and its articles is welcome and encouraged. Please email me with any foot care ideas or tips that you have tried and would like to share with others, or ideas for an article for the ezine.

BAD FEET PHOTOS
I have been saving this photo since my wife and I were in Maine earlier this year. While not a bad feet photo, I am sure that the size of this boot would lead to problems. Bigger feet mean more surface area of skin and more area to be affected by any shoe/insole issues. The boot is outside L.L. Bean’s main store in Freeport, Maine.

Just think; your feet could be featured in this e-zine for everyone to see! Submit your photo or short story by email or snail mail. Stories should be no longer than 250 words. Send them to me by email.

MY HAPPY FEET BLOG
If you like to stay informed about foot care issues and information - on a more regular basis than this monthly newsletter, check out my blog, Happy Feet: Expert Foot Care Advice for People Who Love Their Feet. This is different from this ezine. The Happy Feet blog will have a new short topic every week.

GOT A STORY TO SHARE?
I am always on the look out for stories to share about their adventures with some type of connection to feet. If you have something to share, please send me an email.

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