Blister Repair – Your Way or Their Way?

July 29, 2012 by · Leave a Comment
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One of my goals is to educate athletes about good foot care techniques. You may recall blog posts where I stress the importance of knowing how to do foot care and importantly, to know what’s best for your feet.

I recently received an email from Rob, asking for some advice. Here’s Rob’s email:

I have been running a modest 30 miles a week for a few years. Last weekend we attended a tennis camp and during the first night of drills during ball pick up (not during a drill or competitive play) another player smacked a ball in to the arch of my foot from a shot distance away causing severe pain. I played through the pain and the next morning I asked the trainer to tape up my bruised arch, which she did. I played all day and at the end of the day there was a blister in the center of my foot between the taped and un-taped area. I went back to the trainer in the morning and she created a donut shaped pad about a 1/4-inch thick and taped it to my foot. I took out my shoe arch supports and played for another 1/2 day in a bit of pain. When I took off the shoe, sock, and bandage and pad I found that the blister had filled with liquid to the size of donut hole – now a huge blister about the size of a silver dollar and 1/4-inches thick. The camp staff took picture as the biggest tennis-related blister they had seen. I went back to the trainer at the college and she drained about half of the liquid out of the blister and we decided I was done playing tennis for the rest of the camp. I’m not sure going to the trainer really helped and I probably should have had your book along as reference and taped myself up. Now I am back home and have a huge blister on the bottom of my foot. 

This is a case where the trainer patched Rob’s blister the best way she knew how. It was an “old-school” patch job. A piece of moleskin cut in a donut shape with a hole in the middle for the blister. There may have been Vaseline on the center, and then tape or gauze over the top.

The problem with this old-school method is that it adds bulk to the foot – that can easily alter the person’s gait. This gait change can lead to further problems. At the same time, the patch can cause irritation, expanding the original blister or leading to new blisters.

Rob’s experience shows there is a long ways to go to get everyone up to speed about good blister care. I’d bet that if Rob had been prepared, he could have done a better job then the trained did. It’s hard to go everywhere with a blister patch kit in hand, but here’s my recommendation. Make up several simple kits and put them in Zip-Lock bags and stash one in your car and another in your gear bag. Fill the kits with your choices of blister tapes and patches. Then of course, make sure you know the best way to patch any blisters that may develop.

Here’s where to start – pages 228 to 256 in the 5th edition of Fixing Your Feet. If you don’t have a copy, or have an old edition, my suggestion is to get the new one. My home page has a link to Amazon if you need one. I was amazed at Badwater in Death Valley a few weeks ago. One of the runners had me autograph a copy of the 2nd edition. So much changes from edition to edition that it’s a small price to pay to help your feet.

My Foot Massage

July 1, 2012 by · 1 Comment
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Have you ever had a foot massage?

I had never had one until late in June. A while back I bought a Groupon coupon for a “reflexology” foot massage.

Some of you are asking, what’s refexology? Here’s what Wikipedia says, Reflexology, or zone therapy, is an alternative medicine involving the physical act of applying pressure to the feet, hands, or ears with specific thumb, finger, and hand techniques without the use of oil or lotion. It is based on what reflexologists claim to be a system of zones and reflex areas that they say reflect an image of the body on the feet and hands, with the premise that such work effects a physical change to the body. A 2009 systematic review of randomised controlled trials concludes that, “The best evidence available to date does not demonstrate convincingly that reflexology is an effective treatment for any medical condition.”

I had heard of reflexology and read a bit about it. So I decided to spend a few bucks and get one for half off. So what did I find?

First, I’ll tell you that I did trim and file my toenails before going. It made sense. Why would anyone go for a foot massage with unclipped toenails?

Second, I made sure my feet were clean. Again, to me that’s just common sense.

Thirdly, here’s what I experienced. I was asked to complete a multi-page questionnaire that focused on my health. Because this was sold as a reflexology session, I expected that. The reflexologist had me remove my shoes and socks and sit in a recliner chair. It started with a warm towel wash of each foot. Then massage oil was applied to my left foot, after which she wrapped it in Saran Wrap – I assume to keep the oil from drying out. Oil was applied to my right foot can she started the massage.

Not ever having a foot massage, I had nothing to compare it to.

My Foot Massage

My Foot Massage

Honestly, it was good. She used her fingers to work the tissue on the top, sides and bottom of my feet. I could feel her working between the metatarsals, between the joints and toes, and the fascia at my heel. It was easy to relax. She worked a couple of stubborn hard areas and complemented me on the condition of my feet. Once she was done with the right foot, she moved to the left.

My overall impressions were good. There was little said about reflexology. That may have been because I did not identify any health issues she could have focused on. But that’s okay.

The massage was great. My feet felt wonderful. I can see the value in getting regular foot massages if I was running regularly. The massage would help my feet in the same way that a leg would help the legs.

If you have tight muscles in your feet, cramping, or stress your feet with long runs with little recovery time between, a regular foot massage could help condition them to be as healthy as possible.

Are Your Feet Nasty?

December 4, 2011 by · 1 Comment
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Well, not nasty in that sense. Nasty in how they look, smell, or feel. I could have put an image on this page showing nasty feet. Believe me, Google has lots that would turn your stomach. I choose not to make you gag. Instead I have some solid advice.

Some athletes struggle with nasty feet. Years of running and pounding that pavement or dirt with these valuable appendages, quick showers, no showers, sticky socks, calluses, ingrown toenails, long untrimmed toenails, Athlete’s foot, new blisters, old blisters that haven’t healed, scars from deep old blisters, and more.

On top of that, add the possibility of hammer toes, Morton’s foot, flat feet, bunions, and scars from scrapes and puncture wounds and you have quite a challenge.

Here are a few tips on avoiding nasty feet.

Get a foot brush to use in the bath or shower. These are good to rid your skin of dirt and dead skin, especially around your toes and heels.

The Mehaz Professional Wide Jaw Slant Edge Toenail Clipper

Get a high-quality toenail clipper. Preferably a flat edged one. Trim your nails as short as possible without exposing the skin at the corner of the nail. Trim straight across. Try and do this once a week.

Get a good nail file. These come in cheap emery board styles or more substantial long lasting files. Use one after trimming your nails to rounds the edges and smooth the corners so they don’t catch on your socks. The clippers show here are high quality. They can be purchased through FootSmart.com for about $12.00. If your nails are thick, you need more than the usual drug store clippers. I recommend these or a similar one.

Get a callus file, PedEgg, or a similar device to keep your calluses under control. Use it after showering when your skin is soft. Avoid going too deep. If you have thick calluses, it will take a while to get them under control, and

Get a high-quality foot cream to apply after you have done all the above.

If you have Athlete’s foot or toenail fungus, treat it. It’s that simple. Don’t treat it and you’ll be heading for more problems down the trail.

By sticking to an easy-to-follow regiment of foot care, your feet can avoid the nasty look.

Vibram FiveFingers

April 2, 2010 by · 1 Comment
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These Vibram FiveFingers changed my life!

Vibram FiveFingersThis simple statement caught my attention last weekend while spending six days at a writers’ conference near Santa Crux, California. The lady showing me her footwear discovery was about 70 years old. She told me how as a child she injured both heels and had struggled with bad footwear and could not run – even walking hurt.

Then she found Vibram FiveFingers. Now she runs and recently finished a 5KM race. She showed me how she runs on the balls of her feet. A conferee had asked me a question about her feet and I told her she needed to talk to the lady with the FiveFingers. They talked quite a while and she came away eager to check out her running store when she got home – our Internet search shows they carry the FiveFinger.

Another convert.

I read an email from a member of a listserv. He said, “My calves and glutes hurt like hell, but that’ll pass. My gait has also changed; fore- or mid-foot strike instead of heel strike.”

While Vibram FiveFingers are not for everyone, they are working for a huge number of athletes.

Have you tried them yet?

Not sure where to find them? The Vibram FiveFingers website offers a store locator, otherwise check out Zombierunner.com.

Feet, Compression Socks, and Your Veins

June 19, 2009 by · 2 Comments
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Last week I posted an article on compression socks. This is a short follow-up to explain a bit more of the benefits of these socks.

Leg problems are widespread throughout the world, but what most people don’t know is that approximately 90% of leg disorders originate in the veins. If you have tired, aching legs, or if you see the beginning of varicose veins, it is time to learn how to improve the health of your venous circulation. Vein problems can progressively worsen over time and can affect your health and well being for the rest of your life.

Compression therapy means wearing socks or stockings that are specially designed to support your veins and increase circulation in your legs. The socks or stockings are normally worn in the morning upon arising, and removed at night. Throughout the day the compression they provide prevents blood from pooling in leg veins, thereby helping overall circulation.

Remember that the heart attempts to pump blood against gravity up the veins of the legs, and as a person walks, the regular contraction and relaxation of the calf muscles around the veins are necessary to help the heart move blood up the legs efficiently. But, it is unlikely that a person will walk continuously throughout the day – most of us sit or stand some of the time. Also, some people have inherited weakness of the vein walls or valves, which create additional challenges to venous circulation. This is why wearing compression socks or stockings is vital for the treatment or prevention of varicose veins and other circulatory problems, especially for individuals who are at risk.

For more information on compression products, including athletic socks, visit AmesWalker.com.

Feet Need Christmas Gifts Too!

November 30, 2008 by · 1 Comment
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A few days ago I published the November issue of my Fixing Your Feet E-zine. I wanted to share the best of the best Christmas gift list for your feet. If you saw the list there, I apologize for the duplication, but I wanted to make sure both the e-zine and the blog subscribers saw it.

You’ll see most of these are available at <strong>ZombieRunner.com</strong>. They have easily become the place to shop for all your foot care supplies, along with a huge assortment of other supplies – top to bottom – shoes to caps. Put a few of these on your list and then order some for your friends.

Drymax Socks – These socks are the best I have ever seen. Their Dual Layer Sweat Removal System has two different fibers interwoven together – a moisture hating Drymax fibers on the inside and moisture attracting fibers on the outside. The socks are made in a large variety of styles and heights. From trail, to road, from running to hiking and every other sport, these are the socks that work to protect your feet from moisture. Drymax socks are available through Zombierunner.com.

Hydropel Sports Ointment – This lubricant is one of the best because it protects the skin from moisture. In a test by BackpackingLight.com, Hydropel was the best at repelling moisture away from the skin. Provided protection from chaffing too. Hydropel is available through Zombierunner.com.

Kinesio Tex Tape – This is my favorite tape. Kinesio Tex tape is a very thin, porous cotton fabric with a medical grade acrylic adhesive. A special method of adhesive application and the porous nature of the fabric allows the skin to breathe. It's designed for a 30 to 40% longitudinal only stretch and when applied lifts the skin to provide support for surrounding soft tissue. It is designed to be worn for 3 to 4 days and with proper application will withstand water and moisture on the skin. Great for toes, ball of the feet, and heels. Comes in one-, two-, and three-inch widths. Kinesio Tex tape is available through Zombierunner.com.

Spenco 2nd Skin Blister Pads and Quikstick Adhesive Dressings – The Blister Pads are a hydrocolloid pad bordered by a thin film helps keep blisters from drying out, absorbs perspiration and helps promote a scab-free, naturally healed blister. QuikStik Adhesive Dressings combine a soft, moist hydrogel pad with an ultrathin adhesive film. These pads are ideal for blister repair during or after a run and help blisters heal fast. Both pads are available through Zombierunner.com.

Engo Blister Prevention Patches – Engo has made these patches to be applied to your footwear, not your feet. The blue patch can be applied to your insoles or shoes to provide exceptional friction protection. Put on a dry surface, they stick like crazy. Comes in a large rectangle and two oval sizes. The patches can be trimmed to fit anywhere. Engo Blister Prevention patches are available through Zombierunner.com.

Injinji Toe Socks – These tetratsoks are becoming the choice of many amateur and professionals athletes. These toe socks are constructed with an inner lining made of CoolMax® and a resistant outer shell of Lycra. Their Anatomical Interface System is engineered to separate your toes with a thin, anti-friction membrane that is both lightweight and breathable. Seamless in construction, the tetratsok forms to every contour of your foot. This allows for true restriction free movement from your heel to five toes, encourages healthy circulation, and eliminates skin on skin contact between your toes to prevent blisters from developing. Injinji socks are available through Zombierunner.com.

Moeben Sleeves – These UV protected arm sleeves are made for athletes. They are a fairly snug band of fabric that you wear like sleeves, without the shirt – wrist to arm pit. They keep the arms warm, protect them from branches and bugs, and offer sunburn protection. Shannon Farar-Griefer, an ultrarunner with Badwater experience, makes Moben sleeves. After a scare with a skin lesion on her arm, she created the sleeves. They are available in a myriad of colors and patterns, and three fabrics: nylon/spandex or poly/spandex, light fleece, and an organic fabric. Shannon sells the sleeves through Zombierunner.com.

Fixing Your Feet: Prevention and Treatments for Athletes – The 4th edition can be ordered through my FixingYourFeet.com web site, ZombieRunner.com, or Amazon.com. If you have any of the older editions, it’s time to get this one. It has three new chapters, lots of new sections, and is completely updated. At 350+ pages, it’s chocked full of resources.

Road ID – Having your personal information on your person when out and about is important. We never know when an accident might happen. RoadID has been around for years. They now offer the popular Fix ID, and other models: Wrist ID, Ankle ID, and Shoe Pouch ID. Available at Road Id.

Buying Socks

October 31, 2008 by · Leave a Comment
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Buying socks is not a rocket science purchase. However there are a few important tips to remember when looking for socks. Here are my favorite tips:

Buy socks that fit your feet. The heels, toes, and length
should fit snugly without sagging or being stretched too tight. Socks that are
too big will bunch up and cause friction and skin irritation. Socks Images
that are
too small can cause the toes and joints to rub harder against the socks. Turn
the socks inside out and look at the toe seams. Avoid those with bulky seams
because they can rub, causing hot spots and blisters. After buying socks be
sure to try them on with your shoes or boots to be sure they fit together and
are not too tight. Remember also to discard socks when they become threadbare
and too thin to provide their advertised benefits. The heels of your socks are
a good indication of the amount of padding and loft.

The right sock is one that fits your foot and fills the
inside of the shoe. Being too tight or too thick can constrict circulation and
lead to problems, especially in cold weather. Rubbing can lead to hot spots,
which lead to blisters. Changing to thinner socks can cause extra movement of
the foot inside the shoe, leading to friction, hot spots, and you guessed it,
blisters.

More on Heal Fissures

August 30, 2008 by · Leave a Comment
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Back on August 16th,
I wrote an article on heel fissures called “
Fissures – Cracks in the Skin.” I
received a comment from a reader, which is worth sharing.

Gail wrote: “I just ready
your most recent e-newsletter article about heel fissures. The most effective
way my husband Sid and I have dealt with these when they occur is by
super-glueing them together. They heal quickly and the pain is gone
immediately. The hardest thing is reaching back to glue them (it's easier to
have someone else do it for you). And of course you have to be careful not to
glue your fingers to the feet and to let the glue dry completely before
stepping down or putting socks on.”

So if you are bothered by
these cracks in the skin, make a note to buy a tube of Krazy Glue. Give it a
try and let me know.

Fixing YOUR FEET E-zine – Change that Patch, Badwater and my Feet, and more…

August 30, 2008 by · Leave a Comment
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FIXING YOUR FEET E-zine

Volume 8, Issue 8, August 2008 ~
John Vonhof, Footwork Publications ~
Copyright, August 2008, All rights reserved

THIS ISSUE IN SUMMARY ~
This issue has an editorial Change that Patch, and an article, Badwater and my Feet. It also has information on foot care resources, a foot care tip, a story on finding time for your sport, a new bad feet photo, information on the ElliptiGo Glide Bike, and a scary piece on the obesity epidemic.

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.

EDITORIAL: CHANGE THAT PATCH ~
Last month, I wrote about my, “… philosophy of patching feet.” I told readers how I look at a runner’s feet and figure out what to do, and I talk to him or her. This allows me to see them as an individual, see where their head is, and to help educate them on foot care. I enjoy the work and am pleased that many runners and crews are learning how to do the work themselves. I believe it is important to educate while I work.

This month, I want to expand on my philosophy. When I ran Western States in 1988, I needed a blister patched at Rucky Chunky. What I got was gauze over a donut of moleskin. It was really bothersome and more trouble than it was worth. Maybe that is why to this day I hate moleskin! But that’s how things were done back then.

Over the years I have honed my patching skills. I have used almost every blister patch product made. Some work better than others – but each have their place. I have patched feet from scratch, meaning nothing was on the feet. However many times, a patch or tape was in place and it needed to be removed before the new patch could be applied. In these cases, the runner wants the patch replaced because the blister has grown larger or because the patch simply no longer works. It is the latter that I want to talk about.
Take a few minutes and read Todd’s story in the article below. He had a blister patch applied and while it worked for a while, it did not do the job. The patch may have been applied perfectly, but it simple did not work for the condition on Todd’s feet.

When I saw Todd, I asked him questions about what he was feeling, and I poked and prodded to learn exactly where he had pain and what caused it. That gave me the information I needed to figure out how I would patch his feet. I ended up using a small gel patch under a layer or Kinesio-Tex tape, with Hypafix tape between the toes to hold the forward edge of the tape in place. I had felt a small hard core in the middle of each callus at the base of his second toes. This required cushioning – hence the small gel pad.

This patch worked for Todd. I was elated when I he came through Lone Pine and when on to finish with the second fasted time from there to the finish. He had guts and strong determination.

The point of this story is to remind you that when you patch a blister, sometime the patch needs replacing and another, better patch applied. Maybe the patch job needed another type of patch, a different type of tape, tape applied differently, or several elements combined.

Todd (in the story below) could easily have said screw it, my feet are shot, and quit. But He didn’t. I give him credit for allowing me to work on his feet. I gave him the best patch I could – and it worked.

In the other case in this newsletter, in the Bad Feet Photo part of the newsletter, the runner’s feet were in pretty bad shape, and he had not taken care of them correctly. Although I also patched his feet as best I could, it did not work for him on that day. Would another patch have worked for him? I don’t think so. There were several factors involved, the language barrier and since his wife was also running, he really wanted to help her.

So, if you do a race, a walk, a hike, or any activity where you develop a blister, which you patch, and it doesn’t feel right, try another patch. Of course, this means you have to understand the basics of patching and taping. Practice and then practice some more. Try different tapes and blister patches and learn as you go. It will be time well spent. Good luck and let me know how you do.

If you want to comment on this piece, please send me an email.

FIXING YOUR FEET, 4th EDITION ~
The 4th edition of Fixing Your Feet can be ordered through my FixingYourFeet.com web site, ZombieRunner.com, or Amazon.com. If you have any of the older editions, you need this one. It has three new chapters, lots of new sections, and is completely updated. The retail price is $18.95 but most sites, including mine, have it at a reduced rate.

SHARE THIS NEWSLETTER ~
Please take a moment and forward this issue to a friend or two and encourage them to subscribe.

ARTICLE: BADWATER AND MY FEET ~
By Todd Baum

Editor: This is the shortened story of Todd Baum’s attempt at Badwater this past July. Todd finished Badwater in 2007 and returned this year – and struggled. For the sake of space, I have cut much of his story to allow the issues with his feet to be the focal point.

The route is Badwater to Furnace Creek, 55% humidity and 115F. The only way to keep body temp in check is by staying wet… I was soaked head to toe… the toe part is the bad part to be soaked. Finally took off the soaked sun pants and changed into dry shoes and socks. The water wasn’t evaporating. Everyone in shorts had very wet legs. My belly seemed off, thought maybe it was the heat and slowed down from 5.7-5.8 mph (GPS) to 5.5 mph, but anorexia, gas and upset became worse.

Heading up to Towne Pass, my ever present callous behind each 2nd toe were getting sore (a very difficult area to reduce about 5mm x 10mm area that felt like a pebble in each shoe). I stopped and rested a while. I knew things were unraveling and needed to regroup. I reapplied Hydropel and again got into clean dry socks and shoes a second time. The skin was intact, the pre-race tape had come off, no blisters noted, but no doubt a painful inflammation had started. I took some time to eat calories…soup, crackers, PBJ. I should have taped to stabilize the calluses.

I wanted to walk to Panamint, and then rest, but I couldn’t make it. About four miles before the motel, I had to lie down on the mat and slept for 10 minutes. I arrived at Panamint Springs at 3:55am. Got to sleep at about 4:10am and Laurel pushed me back out on the road about 5:10am as twilight started.

The slow walk to Darwin was well off my plans, and my apologies to my crew started as I knew we were going into a second night eventually and perhaps into the third day.

Running wasn’t possible, and my tender calluses at times left me limping. The blisters there, that did eventually form, didn’t seem to stay filled as I (a foot care amateur who never has had a foot problem before) had poked several holes in each with a lancet.

Mike had had a little talk with Padre Crowley a little earlier, and he explained this is why the “Zombie Runner foot care” vehicle arrived seemingly on-call for the Padre’s work. Meanwhile, Gillian, Chief Zombie, patiently acknowledged my crews’ delirious greetings; “Are you a mirage? Are you the foot queen?” as if they had had three drafts at Jake’s already and found Gillian walking by. Gillian returned, “No, but I have been referred to as the foot princess.”

I tried my best to politely accept her foot care, knowing full well this woman, an entrepreneurial giant, was now going to touch and care for my feet out of love for the sport and this event. I immediately forgot her name as she introduced herself. She had seen the top runners safely find their way to Lone Pine, and she was now popping up for the race stragglers (who clearly suffer and need her), offering the help of the Padre.

As the “how’s your race going” question was absorbed, I quickly chose to not go off the point, and kept the concern on the feet. I wasn’t listening well…or understanding anything well, but I think Gillian explained her taping would stabilize the calluses and that area of the foot in hopes of controlling the pain. She did a good job of it because that helped me walk faster.

Cloud cover and a brief rain early in the day soon changed back into the good old Owens Valley desert that I remembered from 2007. The feet eventually became very painful again. The 23 miles from Darwin that I walked still left me with a good 10-mile chunk of road before Lone Pine.

I decided the race was over. After arguing a bit, we agreed to stake where we were, about nine miles from the Lone Pine time station, Laurel having 113.6 miles on the runner van that had been staying with me. Since much of my foot misery before this decision was not being shared with my crew, they were caught off-guard. I wedged the stake into the top of a road reflector post, those that give the desert drivers a visual of what is road and what is desert. It would make it easy to find if needed as a souvenir.

We went to the Lone Pine time station at the Dow Villa motel, and I reported that I was a DNF. Don, who I got to know, immediately told me, “You have a lot of time man.” He said I looked good. Apparently DNFing required dragging knuckles on the ground, drooling, and having an injury that was excitedly visible for the web cast. I had to quickly provide an excuse and I mentally went down the list: having an epiphany as a gardener, telling him each step hurt a lot, that my system was pooping my brains out for 113 miles, or that I was way behind my goal and feeling sorry for my crew. This helped me also focus on what was wrong, and I reported to Don that my feet had painful calluses and the self-inflicted pain no longer made sense.

Don woke up John Vonhof. This name was familiar to me, but names were going in and out of my head and as long as he was associated with this race, I welcomed his recommendations. Later, I recognized that the Padre had sent another caring person that would touch, wash and make my feet run again. I agreed with his plan that we were going to approach this as if I was going to return to the race. Apparently there were other approaches at this time. Perhaps embalming the feet was another option.

He seemed to follow a protocol of examining, washing, taking history and foot physical, and than padded, taped etc. He said this would be sore as I restarted my race. I knew this, but he wanted to be sure I wasn’t disappointed his fix wasn’t immediate, but a calculated one to get me up Mt. Whitney.

I was no longer a DNF, receiving a temporary reprieve from the Padre. I was now proud to try and finish this thing as one of the much respected post 48-hour athletes. My 36-hour goal was now just about ego, and finishing was now about me and my crew who didn’t want it any other way.

We agreed to sleep at the Comfort Inn for 2 hours in preparation of the day ahead. My head hit the pillow at 12:30am. At 2:30am we got up and drove to the stake. About 3:10am, I restarted my race and I had no idea what was in store. After a little walking, I wanted to test a run. I enjoyed it! Yes, the feet were sore, but the painful pounding was in effect a secure situation that didn’t worsen no matter how hard I pounded my run. I strangely felt like I didn’t run on Monday. I always enjoyed running at night and this was great. I suppose I ran a 1:25 nine miler into the Dow Villa. My pacers insist that I was closer to eight minute pace, but they were excited and at night things seem fast.

I now had 12.7 miles to go and 3:25 to buckle. I was too tired to do the math and told myself to keep pushing and I would eventually figure out the math as the numbers got smaller. I had a vague memory of my 2007 time up the mountain being over six hours; it was actually 6:05. That would be a 10:35am finish, but I didn’t want to rule out the buckle. The crew and I new we were working for the buckle at that time, but like a no hitter in the 7th inning, none of us said anything…we just worked it.

The grade soon became too steep to run and I pumped my arms and tried two different walking strides to power up the mountain. I even ran when it made sense.

I aimed for the switchback. I now could do the math. If I made the switchback by 6:30am, I would have 1:30 to go four miles; I might actually buckle!! I hit the switchback at 6:31am and felt confident that I could maintain 4mph and I heard rumor the distance was closer to 3.5 miles, but I wasn’t going to flirt with not buckling. I hammered, planning to go all out for the remaining 1:29 if needed. I minutes ticked down. Ryan, my pacer, handed me my bottle when asked and occasionally said “come-on.”

_7161120
Ryan said “you got it,” when we saw the Portal signs, but Ryan had not seen the upcoming switch-back and I wasn’t prepared to miss out on a buckle by being overly confident. Then I saw the finish, and let up for a moment so Steve Teal’s finish wouldn’t be spoiled, and then I hit that finish tape. I ran up the mountain in 2:49. The only runner that had a faster split from Lone Pine to the finish was this year’s champion, Jorge Pacheco’s 2:40. My time was 47:24:26.

In a way, finding the futility in this race also found its meaningfulness. The sport gone misunderstood by just about every person and runner was now becoming almost understood by one of its most avid members, me.

Post report comment via email
The pads and tape helped me get through the airports, and I removed them when I got home. The 2nd day home, the callus tenderness and foot edema went away. I’m a little puzzled about what to do with the skin over the blisters because it seems to have reattached itself. I suspect with routine foot care over the next couple weeks things will sort themselves out. I haven’t had any trouble with my runs.

I will spend some time reading your book, and hopefully the next time I see you, I won’t need your treatment. You do a good job including others ideas and stories in your writings. I find the connections that are made in ultra marathoning quite remarkable. May our days continue to be full of such adventure and camaraderie.
Coincidently, a nice big hunk of old skin came off my right foot today, and the nice new skin that was underneath seems to be callus free. I’ll try to keep it that way.

FOOT CARE RESOURCES ~
Drymax Socks Update: Bob from Drymax socks sent me an email with a link to a video demonstrating how dry their Drymax socks really are. He says, “This is a demonstration we do at a lot of marathons and really shows how dramatically well our socks move moisture away from the foot.” The Drymax video is here on YouTube.

BAD FEET PHOTO ~
This month’s bad feet photo is from Badwater. The foot’s owner is unidentified. When I DSCF1644
patch feet, I often fail to remember whom they belong to. The runner came into the Lone Pine checkpoint and complained of pain in his right foot.

The runner had completed 122 miles and had 13 left to the Whitney Portal. His left foot was patched and felt okay. I removed the patch from the right foot to face the blister in the photo. I drained it and applied at patch. The runner and his crew spoke no English and it was hard to talk to each other. I later learned the runner did not finish. This type of blister might have been caused by a too narrow shoe, causing a pinched mid-foot.

READER FEEDBACK AND COMMENTS ~
Rod Dalitz (Scotland) wrote: “If you read the interview with Denise Jones, the Blister Queen (July’s Fixing Your Feet Ezine), you may recall she mentioned a runner with wet feet and how the tape came loose. I have seen the same thing at Western States. Runners come into an aid station and their crew or an aid station volunteer is waiting with a spray of cold water. While it feels good, this can be detrimental to one’s feet. The water runs down the legs and into the socks and shoes. While not totally able to prevent water from getting in your socks and shoes, gaiters or an absorbent cloth wrap around the lower leg can help. The water causes maceration of the skin and can increase the odds of blistering. The wet and damp skin also makes it much harder for blister patches or tape to stick. While some athletes may argue that they do fine with wet feet, the majority of us don’t. I will always try to keep my feet dry rather than wet.

I have read this idea many times in Fixing Your Feet among others, and I have been concerned about wet feet. Here in Scotland conditions on the ground are often very wet, and it is impossible to avoid soaking feet. I have run races like the Lairig Ghru 28 miles through the Cairngorms, the Lyke Wake Way 43 miles through the North York Moors, and the Saunders Lakeland Mountain Marathon two-day event, when it was raining and the round was running with water, not to mention the occasional stream crossing, and my feet were continuously wet. Although 25 years ago I used to get blisters, that is very unusual for me these days. So I do not know how to interpret your “macerated skin.”

One factor in blisters I learned from Karl King. When your sodium level is wrong, your tissues swell – too much salt, and cells dump saline into intercellular spaces; too little salt, and they dump plain water. When there is more intercellular liquid, the tissue is softer, and allows blisters to form more easily. So electrolyte balance is important.

What I have done to reduce blistering is not clear. It may partly be due to better choice of my shoes and socks, tougher skin, electrolyte balance, or something else. Twenty-five years ago I used Vaseline to lubricate my toes, and that reduced blistering, but I use little or none on my feet now. I have sometimes used duct tape on my feet, and I carry a small roll in my pack, but I do not normally use tape.”

Reader feedback to this E-zine and its articles is welcome and encouraged. Please email 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.

NON-FEET GOOD STUFF ~
I recently saw a web video for a new bike design. The bike is called the ElliptiGo Glide Bike. Designed and made by two guys in California, the bike combines the best aspects of Main-photo-01
running and cycling to create a fun and effective means of exercising outdoors. It offers weight-bearing exercise that builds muscle and strengthens bones. More comfortable and safer than sitting on a bicycle saddle, you do not have the irritating genital numbness, pain, or increased risk of urological problems and the upright position alleviates shoulder and lower back discomfort. The rider stands taller in the saddle and the elevated line of sight improves visibility. The bike allows for an easily modify stride length, pedaling motion, and rider position. Its unique hub eliminates derailleur and permits shifting without pedaling. There are eight different gears enabling comfortable speeds from 6 to 25 M.P.H. while it freewheels, allowing the rider to coast without pedaling. I watched the video on the web site would certainly consider the bike as a great means of transportation and exercise. Here is the link to Elliptigo Glide.

WRITE AN AMAZON REVIEW FOR A FREE COPY OF HAPPY FEET ~
Those of you with the 4th edition of Fixing Your Feet can get a free copy of my booklet, Happy Feet: Foot Care Advice for Walkers and Travelers. Click on Amazon or Barnes & Noble to go to the book’s page—and write a review of the 4th edition. Then send me an email telling me which site the review is on and your snail mail address. I will mail you a free copy of this 36-page booklet. Use it yourself, or give it to someone else. The booklet is described below and has a $5.00 value. Sorry, but because of postage, this offer is good only in the U.S and Canada.

SCARY STUFF ~
Press Release: TUESDAY, Aug. 19 (HealthDay News) — The obesity epidemic in America has gotten worse — not better — in the last year, despite public service campaigns warning about the health risks posed by carrying too much weight, a new report found. Adult obesity rates increased in 37 states, while there were no decreases in any states, according to the annual report released Tuesday by the nonprofit Trust for America’s Health and the Robert Wood Johnson Foundation.

The obesity rates rose for a second consecutive year in 24 states and for a third consecutive year in 19 states, according to the report, F as in Fat: How Obesity Policies Are Failing in America, 2008″.

More than 25 percent of adults are obese in 28 states, up from 19 states last year. And more than 20 percent of adults are obese in every state except Colorado. In 1991, no state had an obesity rate greater than 20 percent. Eleven of the 15 states with the highest obesity rates are in the South. Northeastern and Western states have the lowest obesity rates.

The five fattest states and their obesity rates are Mississippi (31.7 percent), West Virginia (30.6 percent), Alabama (30.1 percent), Louisiana (29.5 percent) and South Carolina (29.2 percent). The five slimmest states are Colorado (18.4 percent), Hawaii (20.7 percent), Connecticut (20.8 percent), Massachusetts (20.9 percent), and Vermont (21.1 percent), according to the report. An estimated two-thirds of Americans are now overweight or obese. That compares to 1980, when the national average of obese adults was 15 percent.

Among the report’s other findings:
1. While all 50 states and the District of Columbia have passed laws related to physical education and/or physical activity in schools, only 13 states include language to enforce the laws. Of these states, only four have sanctions or penalties if the laws are not implemented.
2. While the Dietary Guidelines for Americans were updated in 2005, the U.S. Department of Agriculture school meal program has yet to adopt the recommendations.
3. Eighteen states have enacted laws requiring school meals to exceed USDA nutrition standards. But, only seven of these laws have specific enforcement provisions, and only two state laws include sanctions if its requirements aren’t met.

Source

FINDING TIME FOR YOUR SPORT ~
The headline caught my eye, “Hard Work Will Kill You So Play More Golf.” Although the following story is about golf, you can make its application to any sport. The moral of the story is important. We need to make time to stay healthy and sane.

Remember when you were younger one of your parents said “Get up off your butt and do something. Hard work never killed anyone.” Well, according to the Japanese, it has.

According to the Aichi Labor Bureau in Japan, the man who died was aged 45 and had been under severe pressure as the lead engineer in developing a hybrid version of Toyota’s Camry. In the two months up to his death, the man averaged more than 80 hours of overtime per month. It appears that this phenomenon in Japan is called “karoshi” and such deaths have steadily increased since the Japanese Health Ministry first recognized the phenomenon in 1987.

Now as a follower of golf, I think that to keep the American workforce healthy, we need to play more golf and spend less time in the office. Based on these findings from the Japanese Labor Bureau, there is quantifiable justification for playing more golf. A dead employee is not a productive employee.

The next time that your boss asks you to work overtime, just point out that poor Toyota engineer and he may even set up your tee time.

Source

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. Click here for the Happy Feet blog.

http://www.vonhof.typepad.com/happy_feet

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.

PRIVACY INFORMATION ~
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TO UNSUBSCRIBE ~
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CONTACT INFORMATION ~
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FIXING YOUR FEET E-zine – Preparing Your Feet, Drymax socks, and more

June 29, 2008 by · Leave a Comment
Filed under: Uncategorized 

FIXING YOUR FEET E-zine

Volume 8, Issue 6, June 2008
John Vonhof, Footwork Publications
Copyright, June 2008, All rights reserved

THIS ISSUE IN SUMMARY

This issue has an editorial on When Training, Don’t Forget Your Feet and an article, Drymax – I Love Technology in Socks. It also has information on foot care resources, a follow-up to the May bad feet photo, a new bad feet photo, reader feedback, and information on Golite footwear.

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.

EDITORIAL: WHEN TRAINING, DON’T FORGET YOUR FEET

I subscribe to several online forums where participants talk about ultramarathons, adventure racing, and triathlons. One common conversation thread is about preparation. Subjects range from my training, your training, the best training, training ideas, the best shoes to use, tapering before an event, gear, lights, and so on.

All these are good topics and I’m sure many people benefit from them. But, I’ll be honest here, it bothers me that hardily anyone talks about, or asks questions about, how to prepare their feet. Let me explain.

Just as you train your legs, heart, lungs, you should prepare your feet. I know that as you run, your feet get in shape too. But I am talking about preparing your feet with their calluses, toenails, Morton’s foot, bunions, recovering sprains and blisters, and more. I could say more but close friends have said it well in the Forewords of Fixing Your Feet.

Let’s start with the Forewords in the four editions of Fixing Your Feet.
Billy Trolan, MD, wrote in the Foreword for the first edition of Fixing Your Feet: “The one factor that continues to amaze me is that individuals and teams will spend vast amounts of money, time, and thought on training, equipment, and travel, but little or no preparation on their feet. Too often the result has been that within a few hours to a few days all that work has been ruined – ruined because the primary mode of transportation has broken down with blisters.”

David Hannaford, a sports podiatrist and ultramarathoner wrote the Foreword to the second edition. He said, “As I was limping over the last sand dune on the last day of the seven-day Marathon des Sables in the Moroccan Sahara desert, I thought of John’s advice about foot protection. I was losing a toenail, which could have been avoided had I heeded his advice about larger shoes in extreme heat. I thought I knew better. After all I have two silver buckles from the Western States 100-Mile Endurance Run, and being an experienced sports podiatrist, I already fit my shoes roomy. But, as I looked around me, my little injury paled in comparison to the hundreds of runners limping to the finish with feet much more damaged than mine. Most of these foot problems could have been avoided with proper care.”

Then Dan Barger, the Primal Quest Expedition Adventure Race Founder and Ultrarunning Grand Slam Record Holder 1998–2002 wrote in the Foreword to the third edition: “I ran my first ultramarathon at age 15, and during it I became painfully aware that an athlete’s feet are one of the most important parts of the body. Shortly after that first ultra, I was competing at the World Ride and Tie Championships with Ken “Cowman” Shirk. Before the race, while rinsing his feet, he leaned over and said, “Take good care of your feet and they will take you wherever you want to go.” Over the next 23 years, as I participated in 236 ultramarathons, trail runs, bike events, climbing, and adventure racing, I learned the importance of taking care of my feet. Cowman was right. Many times I have forgotten this advice and have paid the price. Feet will take us to new challenges and adventures, but only if we make the conscious choice to care for them.”

Finally, Demetri ‘Coup’ Coupounas, the founder of GoLite, wrote in the Foreword for this fourth edition: “It’s about your feet…If your feet get there, you get there. If your feet are happy, you’re happy. If your feet are miserable and want to quit, you are miserable and want to quit.”

Preventing foot problems is being proactive—working to solve problems before they develop. When problems develop, everything becomes reactive—working to solve an existing problem. Being proactive takes time up front. Being reactive takes time and resources often when they are not available or when using them may jeopardize the outcome of the event.

I will always remember what Denise Jones, the Badwater Blister Queen, said, “One thing is for sure, when one’s feet hurt…it definitely gets one’s attention.” I urge you to pay attention to your feet before they hurt.

If you want to comment on this piece, please send me an email.

FIXING YOUR FEET, 4th EDITION

The 4th edition of Fixing Your Feet can be ordered through my FixingYourFeet.com web site, ZombieRunner.com, or Amazon.com. If you have any of the older editions, you need this one. It has three new chapters, lots of new sections, and is completely updated. The retail price is $18.95 but most sites, including mine, have it at a reduced rate.

SHARE THIS NEWSLETTER

Please take a moment and forward this issue to a friend or two and encourage them to subscribe.

ARTICLE: DRYMAX – I LOVE TECHNOLOGY IN SOCKS!

I have to be honest – I love socks. When I started running in the mid-80s, socks were pretty basic. As I recall, they were all cotton. I remember wearing Thorlo socks for most of my ultras. Then socks began to change. Different blends of thread and new technology gave us great socks. Cotton became the worst choice for sports in general. Socks were made for specific sports, and then even more specific activities in those sports.

This month I feature an article on Drymax socks. I talked to Bob MacGillivray, of Drymax Sports, about their line of socks. Trust me, these are not ordinary socks. They are unique and offer a lot of advantages to athletes. I was sent a few pair to try out and I like them. This article is long, but gives you a lot of information on these great socks.

Drymax offers socks for general sport, running, trails, walking, tennis, and golf. In running alone there are six types of socks: running, lite-mesh, trail, cold weather, hot weather, and maximum protection. Let’s get started.

Q: Why do you have so many models of socks?
A: With regards to the differences between the sock models, there are absolutely differences between each sock model. We tried to evaluate which features meant the most to each activity and added them to the appropriate models. We are very proud of the fact that we haven’t made one sock model and repackaged it into 10 different packages. It has taken us a very long time to develop very particular features for each and every model.

Q: Give me an example of the differences?
A: The biggest difference is with the Trail Socks. Our Trail Socks have no vents, so that dirt and debris won’t find their way through the sock to in-between the toes and on the skin mitigating abrasion issues. We can get away with not venting because we eliminate the moisture next to the skin. There is a welt at the ankle so that water and debris would deflect away from going in the shoe. The leg portion is double thickness with hydrophobic Drymax inside and out for added durability and abrasion resistance against branches, stickers, rocks, etc. We also added a far more dense padding to the bottom of the foot.

Packaging_trail_running

Wet feet can be a trail runner’s worst enemy, and getting wet feet is almost inevitable. The Drymax Trail Running socks’ Dual Layer Moisture Elimination System actually removes sweat, sweat vapors, and water from the skin through the inner Drymax layer to the outer absorbent layer. The double welt top is made of Drymax fibers to repel water, so when a runner splashes through a creek, the top of the socks stay dry.

Drymax Trail Running Socks are a Medium+ Density protective padded sock. Dense padding is used, as opposed to thick padding, as it protects feet without adversely affecting the fit of the shoes. The Trail Running Socks were designed for use to be used in cool to warm conditions, keeping feet dry, comfortable and odor free all day long.

Q: What is the difference between your Drymax Dual Layer System and Double Layer Socks?
Cutaway_03
A: Our Dual Layer Moisture Elimination System has two different fibers interwoven together. We knit our moisture hating Drymax fibers on the inside and moisture attracting fibers on the outside. The Double Layer socks are two separate socks knit together at the toe, heel and top of leg.

Q: Why is it so important to keep feet dry?
A: Moisture on the skin creates a host of problems; in hot weather it causes blisters and fuels the growth of odor-causing bacteria, and fungal conditions of the skin (Athlete’s Foot), and toe nails. In cold/freezing weather, moisture pulls heat away from skin 23 times faster than air, lowering skin temperature so rapidly that wet feet become painfully cold and are much more susceptible to frostbite.

Q: What’s unique about your socks for running?
A: Our Running Socks in general have a more dense foot pad area than Sport Models. We also added additional reinforcement on the no show, mini crew and no show tab at the sock welt to minimize abrasion issues that are more systemic with long distance running. The Cold Weather Running socks are far different, because we use Hollow Core Fibers to seal air in the threads in order to insulate the foot against the cold. This is actually three layers thick on the leading edge to minimize the additional cold felt from the wind chill when the leg moves forward while running.

Q: You mentioned “dense” several times. Explain dense and thick padding?
A: We do not make thick padded socks because we believe they can cause problems. The thickness of the sock directly affects the fit of the shoes and therefore, the comfort of your feet. Since the inside comfort of shoes & boots has increased dramatically over the past few years, the need for thick socks has been eliminated. If you feel your shoes need more cushioning, a good replacement insole is better at cushioning than thick socks. Thick socks have more insulation, making feet sweat more, which in cold weather can lead to colder feet, and in warm weather can make feet more susceptible to blisters and Athlete’s Foot fungus. Drymax socks are designed with different levels of protective padding in four densities: Low-, Low, Medium, Medium+ and High. By making our protective padding dense as opposed to thick, it is designed not to affect the fit of the shoes.

Q: Will Drymax Socks completely eliminate blisters?
A: Socks are not the only cause of blisters, so no sock manufacturer should claim their socks can prevent 100% of all blisters. Blisters caused by socks usually develop because the socks do not fit right, have an irritating seam or they become wet. Moisture changes the slipperiness or stickiness (coefficient-of-friction) of the skin, sock, top of the insole and the inside lining of a shoe. Blisters form when the skin rubs, sticks or slides too much inside the sock. In addition, skin tends to soften when it remains wet, making it much more vulnerable to blisters. You’ve probably noticed how your skin wrinkles and softens after taking a long bath, shower or swim. Because the Dual Layer Sweat Removal System with the Drymax fiber keeps the skin of the feet dry, blisters caused by moisture are eliminated.

Q: What is the difference between Drymax fibers and moisture wicking fibers?
A: Wicking (capillary action) is the process by which moisture spreads out and moves from a wet area to drier areas. Wicking takes place because moisture has a greater attraction to the drier parts of the wicking fiber than to itself. Wicking fibers are part of the problem because as the moisture wicks along the fibers, the greater adhesion of the moisture to the fibers causes it to leave moisture behind on the fiber and therefore the skin. Once wicking fibers get wet they stay wet and so do you, at least until well after the long process of evaporation takes place.

Comparison

Many sock companies using wicking fibers make claims like, “Tests show that our (wicking) fiber dries 4 times faster than cotton.” Statements like this are misleading. These types of tests are performed in a lab and are not comparable to what happens in the real world. In the lab, they get the fibers wet once, hang them up to dry, then measure the time it takes to dry. These lab tests show how long it takes their socks to dry only after being removed from the source of the moisture. You can’t stop during a marathon or tennis match to allow your socks time to dry. By no means do these tests accurately show how dry their socks can keep sweaty feet. Drymax keeps feet drier, as moisture does not absorb into its fibers like cotton, silk, rayon or wool, nor does moisture stick to Drymax’s surface as it does to wicking fibers like polyester, acrylic and nylon.

Q: What do you do to make socks wear better in the heels?
A: Often times the weakest part of a sock is the rib area above the heel. This part usually wears out first, creating holes. This happens because the sock flexes in this area with each step, and the shoe tends to rub against the sock causing further wear. To prevent premature wear to our Drymax socks, we cleverly spliced our very durable DRYMAX Fiber into this area.

Q: What’s so good about your Hot Weather Running socks?
A; Drymax Hot Weather Running socks keep feet dry and prevent hot spots and blisters because they are made using the patented Blister Guard® system. This system incorporates Friction Free® Profilen® fibers throughout the entire foot area of the sock. Profilen’s chemical name is Polytetrafluoroethylene (PTFE). PTFE has the lowest Coefficient of Friction of any solid material. This scientific approach keeps feet dry and the friction between the skin and sock low. Runners wearing our Hot Weather Running socks will have cooler, drier, more comfortable feet with far less chance of getting blisters. Hot Weather Running socks also have top mesh panels and bottom air vents designed to keep feet drier & cooler by working with the built-in vent systems in the new generation of breathable running shoes made by Adidas® (Clima Cool®), Asics®, Diadora® (Power Flow), Fila®, Mizuno® (Intercool®), New Balance® (N-Vent®), Nike®, and Reebok®.

Packaging_hot_weather_running

Q: What makes your walking socks unique?
A: Our Walking sock has a slightly looser feel because these are generally going to be worn by those who may be older or not in the same stressful events of those who are wearing our other socks. The leg of the sock is very similar in cross stretch to a diabetic sock. They still have a tailored arch band but we also added a lace pad to mitigate acute pressure applied by the laces.

Q: How about the rest of your socks?
A: With regards to the rest of the line, each sock has variable cushion, venting, reinforcements etc. that would be relevant to those events. For instance, our Tennis Sock has a different density on the foot pads, venting at the arch bands to work with certain vented shoes prevalent in court sports. Also, there is far more lateral forces at work so we reinforced certain areas of the sock in order to deal with stresses unique to court sport situations. The top of the foot in these sports don’t need the extensive padding on top of the foot so we vented them to allow even more breathability. We have also added vent ports near the ankle in order to vent hot moist air out.

Q: You even make a golf sock?
A: Our golf sock is by far the most basic sock we manufacture. Being one color it has no “ends” in the sock. The Golf and Sport socks are very similar with the exception of the color and the padding is just a slight bit less to accommodate the more formal footwear used in golf.

Q: What features are common between all your socks?
A: There is a common thread between our sock models. All of our socks have the hydrophobic (water hating) Drymax fiber against the skin with hydrophilic (water loving wicking) fibers away from the skin. Drymax is also the second most durable of all fibers commonly used in socks so they last longer than straight polyester (Coolmax) and far longer that wool. All socks have our Microzap Silver antimicrobial which is melted in at the beginning of the fiber process so that it will not wash out like many other socks after 20-25 washings. And finally, all of our socks use 3-D sock forms (lasts) in order to assure proper fit, most of our competitors use 2d sock boards to find their size range.

Q: What’s coming next?
In the coming months we are introducing Diabetic, Work Boot, Tactical, Hiking, Expedition and even a Dress Sock. All will have the common thread features, but they will all be engineered specifically for their intended uses.

IMG_0404
Lisa Bliss, MD, women’s winner of the Badwater Ultramarathon reported on her use of Drymax socks at the Umstead 100 Mile Endurance Run in April. In her blog, she wrote about her choice of socks, “I consider my socks to be gear. Feet are, of course, most important for the long run. I wore my Drymax socks because I haven’t had a blister yet since I’ve been wearing them. They work best in wet conditions. I did apply a very small smear of Hydropel on the bottoms of my feet before putting on the socks, which worked well. I had not one blister! My feet looked the best they ever have after a long ultra. Despite that it rained the entire time, my feet never once felt wet. I wore gaiters to keep the grit out.” The photo shows Lisa’s feet at the finish. Lisa added, “Drymax socks are hands-down better than all others I’ve used.”

Jamie Donaldson has been using the Drymax Socks in every event this year since Hurt 100 and has not had any blisters, and she has been performing in a dominating fashion. Jamie’s finished Umstead in 16 hours and 21 minutes wearing the Drymax Maximum Protection Running with the PTFE Profilen fibers. Jamie has also reported that she hasn’t had any blackened toenails since wearing Drymax. She will be putting the socks to the ultimate test at Badwater this year.

Drymax offers a guarantee that your feet will be drier and more comfortable than any other sock. If you do not agree, return the Drymax socks (with your sales receipt or a copy) for a full refund. Go to the Drymax website.

FOOT CARE RESOURCES

Sock Fit
Wearing socks that fit properly is, of course, important. However, putting them on correctly is just as important. This is often not done. Putting socks on incorrectly can lead to blisters and discomfort. After pulling socks on, take a moment to make sure that they are aligned properly, with no wrinkling or bunching. The toe seam should run across the top of the middle of the toes, and the “Y” shaped heel seam should bisect the radius of the heel.

The Stretch-EZ
We all know that stretching is important. Yet somehow it is often overlooked. Proper stretching can work wonders on plantar fasciitis and heel pain. It can strengthen the muscles of the feet and ankle, and help with problems with all up and down the upper and lower legs. Yea, I know I can use a towel, but this product aligns the foot with the direction of the stretch, regardless of type of stretch being done. You’ll get a smooth stretch with less effort.

Product_top_pic
This new product, the Stretch-EZ was developed for athletes to safely and effectively stretch their legs, lower back, and hips to increase flexibility, prevent injury, and optimize physical potential.

STRETCH-EZ can assist an individual of any age and physical mobility. Its cradle design and elastic band around the ankle allows the foot to rest in a comfortable and secure position. The loops in the strap allow maximum force needed for a comfortable, progressive and productive stretch. It is effective in targeting the:
• Lower back
• Hips
• Outer/inner thigh
• Quadriceps
• Hamstring
• Calf
• Achilles tendon

The STRETCH-EZ is made in the U.S.A. from the following material:
• The bottom features Poly laminate with 1/4″ foam padding for comfort
• Hand strap made of Poly webbing
• 2″ Poly elastic band for tight secure fit around the ankle
• Measurement: 40″ in length (can easily be folded or rolled up to fit in a bag or pocket)

The regular model is black. The pink STRETCH-EZ is approximately 10% smaller in size to accommodate smaller individuals. The STRETCH-EZ sells for 29.95 and is offered with a 30-day money back guarantee and free domestic shipping.

MAY’S BAD FEET PHOTO FOLLOW-UP

Last month’s Fixing Your Feet E-zine had a Bad feet Photo featuring a photo of Brad’s foot after a wart removal.

I emailed Brad to ask if the foot had completely healed and is there a depression where the wart had been. He responded:

“No depression is left, but the new skin is definitely a lot thicker than the old. Feels like a very thin wart, but will supposedly go away soon. The doctor is happy with it, although it was deeper than he thought, and took longer than he thought to heal. I did walk on it during recovery and go orienteering twice, which I’m sure didn’t speed the process. I’m just glad to have it healed. Since the incision didn’t go completely through the skin, it’s not expected to leave a scar.”

“It oozed for about 9 weeks, I had to change bandages twice a day. For the first few weeks, we used 1% Silver Sufadiazine Cream for infection protection, and then about 1/2 way through switched to Accuzyme, which is an enzyme ointment to dissolve non-viable tissue. From initial notice till the hole filled in, it was 15 months.”

Click here to see pictures from the recovery.

“As you can start to see, it healed mostly from the bottom at first, then from the sides. Recovery was slow at first, then very rapid at the end.”

“My wife was a trooper, laundering my socks. One was generally a bit bloody, one was not. The blistering agents were the absolute worst part of the ordeal. Felt like a hot needle with every step. Fortunately, I was able to lance the boils after a day so that walking hurt less (using proper technique learned here), but it still stung!”

BAD FEET PHOTO

BadShoes
My bad feet photo this month come is a shot I took many years ago. I was the race director of the Ohlone Wilderness 50KM and this photo is of one of the runner’s shoes at the finish line. He came into the 10-mile aid station and got some tape to hold his shoes together. At the finish, the shoes were trashed. Trust me, duct tape saved the day. It was wrapped around the whole forefoot of both shoes. The point is rather simple. It was foolish for the runner to start with those shoes. Make sure when you step up to the finish line, that your shoes will make it to the finish – without duct tape holding them together.

GOLITE’S FOOTWEAR LINE

GoLite’s footwear line has been bought by New England Footwear, a newly formed company headed by Doug Clark, former head of Timberland’s Innovation Factory. New England Footwear, also based in New Hampshire, was created specifically to make the purchase. New England footwear has obtained the rights to existing designs, all excess inventory and has the ability to make and market new styles under the name.

According to CEO Clark, the brand will relaunch at the upcoming Outdoor Retailer show this August in Salt Lake City. It will present approximately 14 styles, including six carryover styles and eight new designs that will include hikers, trekkers and hybrid styles. GoLite initially made its mark by putting cushioning on the shoe’s outsole and structure on the insole.

Speaking to Footwear News the day the deal was made official, Clark said he was confident the GoLite technology had what it takes to make it in the outdoor market. “In working with the [shoes], I became convinced and confident that this was one of the biggest breakthroughs the outdoor industry has had, and the time is right,” he said. “I’ve invested the last four years of my life in this technology, and my heart is into making sure this GoLite footwear idea reaches all the potential it has.”

Source: Footwear News

READER FEEDBACK AND COMMENTS

Lisa de Speville, from Johannesburg, South Africa wrote: “Always great to get your ezines. I agree that many people walk wrong. I don’t blame shoes – I blame laziness and people not being conscious of their foot placements. You can train yourself to run/walk with good foot placements – it’s all about discipline and focusing on what your muscles are doing. It would help for people to look at their feet, as they move, like in a mirror. Pronation and supination can be dealt with very successfully in this way; without the need for orthotics. Like exercising your biceps, so the foot muscles can be strengthened to work “right”, just as they’ve been trained (though lack of training) to work wrong.”

Reader feedback to this E-zine and its articles is welcome and encouraged. Please email 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.

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