Volume 5, Issue 11a, November 2005
John Vonhof, Footwork Publications
Copyright, November 2005, All rights reserved
THIS ISSUE IN SUMMARY
My editorial is on bones and the importance of bone-building exercise.
There’s one foot care tip, a piece on metabolism at altitude, and an
interesting add-on for athletes using bladders for fluid replacement.
PURPOSE
The Fixing Your Feet E-zine is published twice a month 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: Impact Sports and Your Feet
by John Vonhof
Run, but don’t walk or bike, to your nearest store and buy a copy of the November Outside magazine. Reading through it the other day I has captivated by an article in the Bodywork section, titled: The Shatter-Proof Skeleton by Roy Wallack.
Wallack tells of a cyclist, in seemingly good health, who ate a balanced diet and rode on average 150 miles a week—and had done so for 25 years. In 2001, at the age of 48, the cyclist volunteered for a bone-density study and was stunned to hear that. Although he had the heart and lungs of a 17 year-old, he had the bones of a 70 year-old. Yes, you’re right, he had osteoporosis.
A study referred to by Wallack found that without the rigors of load-bearing exercise, such as running or weight lifting, bones deteriorated significantly. Other positive sports include snowboarding, skiing moguls, jumping rope, and gymnastics. But, Wallack reports, casual walking doesn’t make the grade.
Naturally, sodium is the main component of the sweat. But the other findings show the missing ingredient, expelled through your sweat—is calcium.
The main point of the article, and the reason I am putting this topic into the newsletter, is for you and those close to you. If you, or they, participate in non-impact sports like cycling, swimming and even casual walking, you could be placing yourself at risk. Instead of good bones, you could easily have bones of a person 20+ years older than you are. This can lead to broken bones and osteoporosis.
Adding weight-lifting or other load bearing activities to your weekly routine can multiply your bone cells by as much as two percent a year. Over time, you can make up for previous losses.
In addition to bone-building exercises, studies suggest adding calcium to your diet. In one study, participants added up to 2,000 milligrams of calcium per day by adding calcium lactate into an energy drink. The daily recommended allowance is 1,200 milligrams—which experts indicate is too little for an athlete exercising over an hour each day. Calcium can be obtained through milk, dairy products, calcium fortified orange juice, and tofu, and other sources.
So what’s the bottom line? Make sure you participate in bone-building exercises and supplement your diet with calcium. Your bones depend on it.
Have an opinion on this article? Share your views at mailto:
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FIXING YOUR FEET – 3rd Edition
“IMHO, John Vonhof is a god. I own his 2nd edition, and just ordered the 3rd. I thought that I knew everything about my feet too – but I think that his book is better than anything else out there for new & tested ideas.” – Christine "Ceanothus" Kudija – PCT Hiker
“I have your latest copy of Fixing Your Feet. You should see it now, full of turned corners and yellow highlighter.” – Jürgen Ankenbrand, the Ultra Kraut
The 3rd edition of Fixing Your Feet: Prevention and Treatments for Athletes has been out for a year now and is still the book of choice for athletes. It can be ordered through your bookstore, sports store, or visit my website for autographed and personalized copies. I offer the book at 20% off, autograph it, and mail it either by Priority Mail or Media Mail (to save a few dollars). It can also be purchased from Amazon.
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FOOT CARE TIPS
** Forget the Band-Aids. I hate to read letters to editors like the one I recently read in a magazine. The writer told of putting Band-Aids all over his feet to solve his blister problems. Yuk. Band-Aids don’t have the sticking power of patches made for blisters, and the gauze center allows friction to move them about. If you have hot spots or blisters, forget Band-Aids. Go back and read the last issue of this newsletter for the article about ENGO Patches and Blist-O-Ban blister patches. Then look at Spenco Sport Blister Pads, another excellent product. Carry one or two in a fanny pack, a belt pack, or keep a few in your car. My advice? Skip the Band-Aids and use one of these other patches. They’ll work better.
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 an email to me at mailto:.
NEWS WORTH THINKING ABOUT
Monique Ryan, the author of Performance Nutrition for Winter Sports, reports that going from sea level to 5,000 feet and above increases your metabolism to burn an extra 300 calories a day. Remember though, that until you are acclimatized, you’ll likely have a diminished appetite meaning you’ll under eat, depriving you of needed calories.
NON-FEET GOOD STUFF
** If you use a bladder for your excursions, you might appreciate a new product from DG Industries. The Hydralert System consists of a sensor strap that fits around a bladder at a level of your choosing. A cord runs along the bladder tubing to a pennant that attaches near the tube’s mouthpiece. When the fluid level on your bladder reached the sensor’s level, a beep is heard and an LED lights. The unit’s weight is about two ounces. It fits most hydration bladders up to 100 oz. capacity. The Hydralert System including sensor, pendant and cable runs $29.95 with extra sensors at $14.95. Check it out here.
THE HAPPY FEET BLOG
If you like to stay informed about foot care issues and information, 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 other day.
READER FEEDBACK AND COMMENTS
Reader feedback to this E-zine and its articles is welcome and encouraged. Please send me an email with any foot care ideas or tips that you have tried and would like to share with others, or ideas for an article for the e-zine.
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CONTACT INFORMATION
You are welcome to contact John Vonhof by email about this E-zine or the book Fixing Your Feet. Snail mail is welcome at 352 Fragrance Court, Manteca, CA 95337.