One-Day Foot Care Clinics?

August 14, 2016 by · 1 Comment
Filed under: blister care, Foot Care, Foot Care Products, Health, Sports 

Since the 6th edition of Fixing Your Feet came out and I worked Western States 100 and Badwater for another year, I’ve been thinking about putting on a few one-day foot care clinics in 2017.

Fixing Your Feet Foot Care Clinic

Fixing Your Feet Foot Care Clinic

I‘d like to do these around the U.S. – in Northern California, Southern California, Florida, maybe Texas and Oregon, and elsewhere if there is enough interest. If it were just me, I could teach 10 people. If I had a knowledgeable helper, we could teach 20 people. If there were enough in one area, we could do it twice in two days.

My preferred audience would be athletes who want to learn the finer points of patching feet, taping, blister care, shoe modification, and more. I envision different sections: the basics, hot spots and blisters, toes, general taping, specialized taping, post event care, and more. This would be full hands-on training. Ideally attendees would like to learn and then share the skills with others – medical people, runners’ crews, those with a keen interested to learn but without the opportunities to learn.

Attendees would received full instruction, watch and do the skills, get hands-on with the tools and tapes, handouts, copies of the presentations on CD, and a bunch of goodies I’d try to get from companies with relevant foot care products.

My plan is to hold these in a location easily accessible to those in the area – a hall or community center, a hotel meeting room or something similar. I realize some people would have to travel and would work to arrange nearby accomodations.

I have the outline of the day completed and it would run from 9am until 5pm. The clinic would cost participants to cover the meeting location, supplies, lunch and breaks, and associated miscellaneous expenses.

I had originally wanted to do the clinics on a Friday and then have participants work aid stations at a local 100-mile race the following day – but the logistics of that are too complex.

If you are interested in this kind of foot care clinic, please send me an email and tell me where you are located. I’ll collect names and locations, and if there is enough interest, will get back to everyone in future emails.

What To Do About Calluses

Anyone who knows me has heard me talk about calluses.

I don’t like calluses – period. They indicate repeated pressure over time, generally from poor fitting footwear.

But the most important thing to know is that if or when you get a blister under a callus, it will be painful. No matter how small or how little fluid is inside the covered and hidden blister. You know it’s there. I know it’s there. But finding the exact location and depth of the blister in order to drain the fluid is very, very, very difficult. It can be painful too because it take a series of punctures with a needle to try and find the blister sac.

So for that reason, I prefer nice soft skin instead of calluses. I’ll accept a little bit of callus – but very little. I have spent too much time at aid stations and medical checkpoints trying to help athletes with thick calluses that have negatively affected their forward movement.

Your job is to reduce your existing calluses and then try to keep the skin soft. It’s not easy but in today’s blog post, I have a link to a Moo.Review webpage that goes into great detail about callus tools. Manual tools, battery operated tools, gels and creams, the list is long and the pros and cons are shown.

I encourage you to check out the webpage and even get one or several of the tools to work on reducing your calluses. Here’s the link to Moo.Reviews Callus Remover page.

Fixing Your Feet 6th Edition Available

After 14 months of revising and updating, editing and then editing again, and issues with the cover, the 6th edition of Fixing Your Feet is available.

While it has been available for pre-order in Amazon, they now have the print version in stock and ready to ship. Amazon currently has the 6th edition priced at $13.64, well below the retail price of $19.95 – a great buy. Here’s a link if you want to order a copy.

The Kindle ebook version will be released in about two weeks.

As I meet runners and crews at races, I find many have an older edition. I encourage you to bite the bullet and get the 6th edition. It’s well worth it.

Every new edition has all products and URLs verified. In addition, the text has been tightened up to eliminate redundancy of topics, and remove out-dated information. Many topics have expanded and new information. Every chapter has been reviewed and some degree of change made.

The chapter on Extreme Conditions and Multiday Events includes new information on the growing problem with maceration, as well as new information on trench foot, chilblains, and frostbite, all possible in the adventures we participate in.

A new chapter is Blister Prevention – The New Paradigm. The chapter revises the thinking that moisture, friction, and heat are the causes of blisters. After much study by experts in the field, I introduce the concept of shear as the underlying cause of blister formation. Several charts show the relationship of moisture, friction, and heat to shear, and how new things like bone movement, skin resilience, and pressure; along with the usual things like fit, socks, insoles, lubricants, and more, influence blister formation. The chapter also stresses the value of ENGO Blister Prevention Patches.

Fixing Your Feet, 6th Edition

Fixing Your Feet, 6th Edition

I would be remiss if I didn’t comment on the new cover. The first cover mock-up had an image of an athlete trying to patch her feet, but it did not capture my view of doing foot care and blister patching well. I arranged a photo shoot with a local photographer and Tonya Olson, a physical therapist and well-trained foot-patching expert as our model. Thanks Tonya. I’ll let you be the judge, but I like the cover and the design.

If you have an older edition, you will benefit from the new edition. Even if you have the 5th edition, you’ll find value in the new 6th edition. Order the 6th edition through Amazon.

Once you have the new edition, I’d be appreciative of a review in Amazon when you have time. Reviews are important and help other buyers make informed decisions.

Note: The links above are my Amazon affiliate link.

Consequences of Maceration

Macerated feet at the finish line of Western States

Macerated feet at the finish line of Western States

At Western States we saw a lot of negative results from wet feet. Even though we tried to spread the word, many runners did not protect their feet. Runners had poured water over their heads, which went into their shoes, and they sat in streams. Runners were complaining of blisters on the feet, mainly the balls of the feet but it was maceration. In reality, almost everyone had one or more skin folds common to their feet being wet for long periods of time. These might be in the center of the mid-foot or at the ball of the foot near the toes. Some did fine by warming their feet, applying powder, changing socks and shoe when possible, and maybe sitting a bit – and continued on and ran well. Others did not stop at aid stations or get crew help, and ran on with wet feet. Then they reach a pain point at which they cannot continue, or they reach the finish line – and they want help with their feet.

There is no quick fix to maceration. The more severe it is, the longer it takes to return to normal. Maceration can be painful – and yes, feel like one’s feet are burning. The skin is so soft and tender that every step is painful. Many times the skin has folded over on itself or has lifted to form deep creases, which can split open. I have seen maceration go through several stages:

  1. First, the skin begins to soften and becomes tender.
  2. Second, the pruning starts as the exposure continues. The skin wrinkles and softens even more.
  3. The third stage is when the skin can form creases and folds over onto itself. The creases may be shallow or deep, but are painful.
  4. The fourth stage is the most severe. The folds split open and/or the skin may tear.

If there are blisters, they must be drained and covered with a waterproof dressing to help keep tissue swelling under control. Tissue swelling leads to cold and damp skin, swollen and difficult to patch.

There are ways to deal with maceration, but it’s even more important to take steps upfront to prevent it. For instance, change into dry shoes and socks whenever possible, change socks as often as possible. When getting crew aid or at aid stations, remove your shoes and socks to allow your feet to dry, sprinkle with powder and rub it in, warm your feet with light massage, let them see some sunshine, and use one of the moisture control agents.

For moisture control, RunGoo from Foot Kinetics is one of the best. Its thick white paste works wonders on the skin and helps keep moisture at bay and it last a long time. FootKinetics.com has created a great product that works. Other excellent products include Trail Toes, ChafeX. SportsSlick, and Desitin Maximum Strength Original Paste. One thing to look for in these products is how long they last and do they come small packages or could they be packaged small enough to be carried in a hydration pack. My preference for applying any of these is to use them liberally. Then bunch your socks and roll them over your feet. Avoid just pulling your socks on, which can thin the product around your toes and forefoot.

Applying a coating of Hipoglos

Applying a coating of Hipoglos

Having severely macerated feet is not a badge of courage. It’s a sign that you could have made better earlier choices in foot care. Some of the worst feet I have seen have been because of severe maceration.

For 20% off your purchase of RunGoo from Foot Kinetics, use the coupon code “tfk20john.” I’m even using it as a chamois cream when road bike riding. It does last.

In a future post, I’ll talk about treating feet and maceration at a race finish line.

12 Foot Care Tips for Success at 100’s

June 18, 2016 by · 6 Comments
Filed under: blister care, Foot Care, Foot Care Products, Footwear, toenails 

Next week is the Western States 100 Mile Endurance Run and all the fun and hoopla that goes with it. I ran the race from 1985 – 1989 with a best time of 24:32. It was a challenge but I had fun every year. Ever since then I have been associated with the run in some capacity and for the last 16 or so years have provided foot care help at an aid station or two and the finish line. In that time I have seen a lot of runners come through aid stations needing foot care.

Feet at the finish line of Western States

Feet at the finish line of Western States

This year I decided to make a list of my top 12 foot care tips for success at 100’s – whether Western States or any other 100-mile run. You don’t want feet like in this picture.

  1. Make sure your shoes fit. That means a bit of room in the toe box and good grip in the heel. It also means that the shoes are in good shape.
  2. Make sure you wear good socks. That means no cotton, but only moisture wicking or water-hating socks. If you are prone to toe blisters, consider Injinji toe socks.
  3. Trim your toenails short and then file them smooth so when you run your finger over the tip of the toe, you don’t feel any rough edges or points. This goes for thick toenails too – file them down.
  4. Reduce your calluses with a callus file and moisture creams. Trust me, you don’t want blisters under calluses.
  5. Wear gaiters over the top of your socks and shoes. This keeps dust and grip from going down inside the shoes and inside your socks. Understand though that the mesh in today’s trail shoes does allow dirt and grits inside the toe box, even with gaiters.
  6. Use a high-quality lubricant like SportsShield, Sportslick, RunGoo, Trail Toes, or ChafeX. Do not use Vaseline.
  7. Know how to treat a hot spot and blister between aid stations – and carry a small kit in your hydration pack. Early care is better than waiting until a blister has formed or until the blister has popped and its roof torn off.
  8. Just as you have trained by running and conditioning, you need to know what your feet need to stay healthy and blister-free during the race. Just as you have learned what foods you can tolerate during a race and during the heat, you need to be prepared for foot care problems. Your feet are your responsibility.
  9. Make sure you have a well-stocked foot care kit(s) with your crew and they know, in advance, how to care for your feet. Trailside, at an aid station, is not the time to learn or to train them what you like done.
  10. When you pour water over your head and body to cool off, lean forward to avoid water running down your legs and in your shoes. Getting wet feet or waterlogged socks can lead to maceration very fast.
  11. Consider using RunGoo or Desitin Maximum Strength Original Paste liberally on your feet and toes to control moisture from excessive sweat, stream crossings, snow melt, and water poured over your head that runs down into your shoes. Reapply at aid stations. Maceration can quickly lead to skin folds, tender feet, skin tears, and blisters.
  12. Finally, DO NOT assume that every aid station has people trained in foot care or have the supplies necessary to treat your feet. If you have a crew, have them work on your feet. Many times the medical personnel are backed up or dealing with more serious medical emergencies. And, truth be told, blister are not a medical emergency. Heat stroke, heat exhaustion, dehydration, and the like are more serious than blisters.

Every year I am amazed at the number of runners who are ill prepared. They put extra socks in their drop bags – that have holes in them. The have open Athletes foot sores between their toes. Their shoes are shot and should have been replaced. They have not done good toenail care. They have thick calluses. They start the race with old unhealed blisters. Their shoes don’t fit. They wear full-length compression socks and then are amazed when we can’t get them off at the aid station to work on their feet. Tight fitting compression socks may feel good but are almost impossible to get off and even worse to get back on over patched feet.

While medical people will always try to help you, we can’t work miracles with your feet when you have neglected caring for them from the start. Again, your feet are your responsibility.

Exciting New Sock Technologies

May 7, 2016 by · 1 Comment
Filed under: Foot Care, Foot Care Products, Footwear Products 

I love how technology continues to push the limits in sock construction. The companies below offer unique sock design that shows how companies are making products that stand out in a crowded field. Here are four interesting sock companies worth check out.

Ellsworth V-Channel socks have vapor channels to carry sweat vapors through the channels and off the foot – keeping the foot drier. The channels run from the toes to the heels.

Farm to Feet has developed their Blackburg Water Sock with a combination of nylons and elastic yarns in a unique design that allows water to drain quickly, dries quickly, and provides UIV protection. PTFE-coated nylon fibers create a frictionless feel.

Sensoria Fitness smart Socks harness new technology by embedding electronic threads and textile sensors, and pairs these with thin anklets on the tops of the socks, These are paired with a Smartphone app to capture step count, cadence, and foot strike forces. The full system also has a heart rate monitor for full data capture and a virtual coach in your ear.

ArmaSkin anti-blister socks offer a layer of dermal protection with their socks, engineered for extreme endurance athletes. These are thin but tight fitting and are worn under your normal socks. The Si Fusion coating sticks to the skin and prevents any friction generation next to the skin while giving a dermal like layer of skin protection. In addition, the Si Fusion hydrophobic inner pushes moisture to the outer layer and is bacteria static so the socks can be worn for long periods of time. ArmaSkin’s smooth outer fabric reduces friction by allowing the outer sock and shoe to move harmlessly over the foot – preventing blisters. They recommend not using any lubricant inside their socks – other than a small dab between toes as needed. The socks are made in Australia, making them harder to find, but their positive features make the search worthwhile.

When you purchase socks, spend a moment reading the washing instructions. With most performance socks, you should not use bleach and fabric softeners as these may break down the fibers.

Check out the above socks and buy a pair or two. As always, don’t try them for the first time in a race.

The New 6th Edition of Fixing Your Feet

This summer will see the release of the 6th edition of Fixing Your Feet: Injury Prevention and Treatment for Athletes. The exact date is still up in the air, but I’d expect it sometime in late July or early August.

The 5th edition was released in February 2011 and it was due for an update. Nothing in foot care remains static. New products and techniques are constantly being identied.

Fixing Your Feet, 6th Edition

Fixing Your Feet, 6th Edition

The new edition will be fully updated with new material, websites, new foot care products and product information, and new techniques and learning’s in footcare. I have been working with the publisher since last summer in talking about ways of improving the content. Every paragraph on every page has been evaluated to determine whether the content could be made clearer, or whether it is dated and needs to be removed. Much of the content has been expanded to provide more benefit.

The sixth edition has an important new chapter, Blister Prevention – A New Paradigm. It contains new information about blister formation and introduces the concept of shear, which in turn, changes the way we look at blister prevention and treatment. This chapter itself is worth the cost of the book.

It’s available for preorder at Amazon with their pre-order price guarantee. You can order now and if the Amazon.com price decreases between your order time and the end of the day of the release date, you’ll receive the lowest price. Here’s the link: Pre-order Fixing Your Feet, 6th edition on Amazon.

The cover is still being worked on and will likely change.

Disclaimer: the above link contains my Amazon affiliate code and a purchase through it earns me a few pennies.

Science of Ultra Interview

A while back I was interviewed about foot care by Shawn Bearden of Science of Ultra website and podcast. Here’s the link to the Science of Ultra website.

Shawn asked great questions and got deeper into foot care than any other interview I have done. We talked about the essential components of good foot care, from shoe fitting to blister care. Then we wrap it up by defining the essential features of a good minimalist foot care kit for your next run or adventure. The whole episode is about an hour and 22 minutes.

I encourage you to listen to the interview on the Science of Ultra website and then check out his website and other interviews. Podcasts can be subscribed to in iTunes and Stitcher Radio. By subscribing, you’ll received shows on your device (smart phone or tablet) as they are released.

Science of Ultra

Science of Ultra

 

Terri Schneider Interview about Foot Care

February 15, 2016 by · Leave a Comment
Filed under: blister care, Books, Foot Care, Foot Care Products, Health, Sports, Travel 
Terri Schneider

Terri Schneider

I have known Terri Schneider for a long time. She did triathlons, moved up to focus on Ironman’s, then discovered adventure racing. When I heard about her new book, I knew I had to interview her. Her just released book, Dirty Inspirations, tells the stories of her “lessons from the trenches of extreme endurance sports” – the subtitle of the book.

From the back cover, we read, “By choosing to walk the path of more resistance, we come to a better understanding of ourselves and our potential for physical, mental, and emotional growth. And nowhere is this better represented than in the crucible of extreme endurance sports, where athletes are truly pushed beyond the bounds of what seems possible. Seen through the eyes of one of the most diversely experienced female athletes on the planet, the stories in Dirty Inspirations showcase discomfort as virtue, and demonstrate the truly indomitable nature of the human spirit.

Dirty Inspirations

Dirty Inspirations

Chapters in Dirty Inspirations take readers into Ironman and adventure races and ultramarathons in Utah, Australia, California, Costa Rica, Malaysia, Tibet and Nepal, New Zealand, Egypt, China, Argentina, Alaska, and Ecuador. Terri raced in many countries, with huge awe-inspiring challenges, and unforgettable memories.

Along the way, she also learned a lot about her feet and how to do foot care. In this unique audio interview, I talk to Terri about the races, foot care secrets, and a lot more. It’s about 23 minutes in length.

Along the way, Terri learned a lot about herself as an athlete and a person. You and I may not have the opportunities to do the races she did, but we can live them through her stories.

Here’s a link to purchase Dirty Inspirations through Amazon and a link to Terri’s website. It’s a fascinating book and I encourage you to check it out. It will entertain, educate, and challenge you.

For an in-depth interview with Terri about the book and how she wrote it, check out my Writers & Authors on Fire podcast where I interview her for an hour about the writing process.

Making Overlapping Toe Separators – Part 2

This second version of a toe separator is a more complicated to make and apply. It uses a large or small ENGO oval, depending on the size of the toes. The idea is to pinch the patch into an upside down T where the base of the T goes between the two problem toes. The patch is stuck to your insole in a position where it keeps the two toes apart. The slippery surface of the ENGO patch will prevent rubbing and the upward base of the upside down T will keep one toe from going under the other toe.

Toe separator #2 on an insole

Toe separator #2 on an insole

How to Make Your Own Toe Separator # 2

Using a utility knife, score two cuts, about one inch apart on the backside of the patch. Make them only deep enough to cut through the paper backing – do not cut through the patch itself. Try to have the one-inch wide space in the middle of the patch. Make the width of the cuts wide enough so the folded separator will be tall enough to match the height of the toes it will go between. This is important – a separator used between middle toes will have to be taller than ones used for pinky toes. Men’s toes may also require taller separators. Using the tip of the knife, remove the one-inch strip. Fold the patch in half so the sticky sides match to each other. The two end of the cut backing should meet in the middle. You can now open the two ends and cut the patch into the needed shape based on where the patch will go on the insole and the length of your toes.

Separator # 2 Height and Length

Toe separator between toes with Injinji socks

Toe separator between toes with Injinji socks

Separators for pinky toes need to be shorter in height and length than ones for the middle toes. You may have to make more than one separator based on the size you need to find the right fit.

How to Use the Separator # 2

To use the separator in your shoe, remove the insole for the foot with the overlapping toes. The smoother the insole the better the patch will stick. Clean the surface of the insole of all lint, dust or other things that could interfere with the patch adhering. Make sure the insoles are dry. Put the insole on the floor and stand on it so your foot falls into any indentations. Usually, an insole will have indentations under the heel, ball of the foot, and some of the toes. Using a pen, make a mark between the two affected toes. Put on a pair of Injinji socks and make sure the marking is still in the right place.

Once the placement has been confirmed, with sock on, place the separator between the two toes to make sure it fits. The best way to do this is with your foot on the insole. The height should come up to the top of the toes with sock on. If the height is too high, trim it with a scissors. If it’s too low, make another separator where the pinched section is higher.

Toe separator between 2nd and 3rd toes with Injinji socks

Toe separator between 2nd and 3rd toes with Injinji socks

The length needs to be long enough to cover the body of the toe – without hitting the crease between the toes. If the separator touches the crease, it could rub and cause problems, especially if the foot moves forward in the shoe. If it’s too long, trim it with a scissors.

Once the fit has been checked, you can place the separator on the insole. Line it up so the upward part is in the correct place. Then remove the protective backing to expose the adhesive and place the patch on the insole with the upward part over the line on the insole. Rub the separator to make sure it is firmly secured to the insole. Use a scissors to trim any part that extends over the sides of the insole. Use a blow dryer for a few

If the patch does not stick, you probably have an insole with a surface that is not smooth enough or too soft with too much fabric that does not allow the adhesive to hold. In this case, you may want to try another insole with a better surface. They can be peeled off the insole if they are placed wrong, but will probably not stick as well if you try to reattach them. The patches will not stick to a wet insole. For easier removal, use a blow dryer or heat gun to heat the patch.

If the Separator # 2 is Too Weak

It’s possible that the pinched section of the ENGO patch will be too weak or thin to keep the toe from going under the next toe. If you can tell the toe is going under, here’s an idea to make it stronger. Take another ENGO Patch and cut a strip the width of the top of the separator, remove the adhesive backing, and pinch it over the existing separator so it reinforces the upward part of the separator and extends onto the base. This will strengthen the part between the toes and make it stiffer and better able to keep one toe from going under the other.

Sources

Injinji socks and ENGO patches can be purchased at Zombierunner.com. The patches can also be purchased at the ENGO website. Disclosure: I have an affiliate relationship with Zombierunner.

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