Winter Shoe-Gear

There’s no doubt that the holiday season is a beautiful time of year. From the colorful lights to the magical scenery to the snow glistening under the moonlight, it definitely gives a reason to pause and enjoy the sights around us. However, this time of year can also bring along harsh winter weather. With freezing temperatures, icy roads and slick walkways, it’s important to ensure you are taking all of the safety precautions necessary—including wearing proper winter footwear.

Many don’t realize the importance of what goes on your feet during the cold, wet weather. Whether you are just walking into work or venturing out on an enchanting snowy hike, proper winter footwear is critical for a number of reasons. Keep reading to learn why the shoes you chose this winter should be more than just a fashion statement.

They Keep Your Feet Dry

Good hygiene is a vital factor in overall health. This includes your feet. While regularly washing your feet with soap and water is important, it is just as important to make sure you are able to keep them dry. Fungal organisms are attracted to moisture around the feet and in between toes. By keeping your feet dry, you are able to lower the possibility of fungal infections or painful blisters. These conditions can potentially lead to greater health risks.

To ensure your feet remain free of moisture during wet weather conditions, look into shoes that are built to handle water. Footwear that offers waterproofing technology will be able to keep feet dry for extended periods of time. This is because the outer layers are designed to keep water out. The upper layers also allow for breathability so any moisture from sweating is reduced—ultimately preventing any discomfort.

They Keep Your Feet Warm

The cold weather and holiday season gives many memories of warm drinks, a cozy fire, beautiful snow falls… and the cold and flu. Experts have said for years that the winter months are when individuals are most likely to get sick. And keeping your feet warm is the first step to ensure you stay healthy. Warmer feet open up the blood vessels and allow better blood flow, moving heat to every other part of the body to boost energy and protect your immune system. Wearing proper winter footwear, especially during outdoor winter activities, can help keep you healthy.

There are plenty of ways to keep your feet nice and toasty during the colder months. As a first line of defense, we recommend pairing wool-lined or thermal socks with insulated, water-resistant boots for keeping feet warm (not hot) and comfortable. If you are more sensitive to cold temperatures or just want a little more warmth, there are also other options available on the market, such as:

• Electric heated socks

• Disposable toe warmers

• Insulated footbeds

• Thermal sock liners

• And more!

They Provide Support

When many people are shopping for new footwear for the winter, they often gravitate towards the more fashionable or season-trendy options. There isn’t a lot of time spent researching all of their selected footwear’s features nor do they take the level of support into account. By wearing boots or other winter shoes that do not provide proper support, you are at risk of ankle, foot or shin fractures, ankle sprains, plantar fasciitis, arch spasms, heel spurs, tendonitis and other conditions. Purchasing the correct footwear can prevent pain from worsening.

When shopping for new winter shoes, you should be looking for items that have lacing, a firm structure and sides that are padded. We also stress that you are getting options that truly fit. Make sure you have enough room to move your toes and the heel does not rub. These types of factors and features will help ensure you are getting a durable, comfortable piece of footwear.

They Prevent Injury

While the arrival of the snowy, wet, and icy winter season causes safety concerns for drivers, it can also provide hazardous conditions for pedestrians. Snow-blocked sidewalks and icy pathways put walkers at risk for the potential of slipping and falling, which can lead to serious injuries. If you know your usual route into the office isn’t always prepped properly after heavy snowfall or isn’t de-iced after a particularly cold night, you should grab the right shoes that will keep you safe.

To prevent injuries caused by slipping and falling on ice-covered surfaces, you should look for footwear that offers anti-slip technology. Extra grip is highly recommended for the winter. It provides the right amount of traction for when slip hazards on snow and ice are more pronounced.

Consult Board Certified, Dr. Sara Shirazi

If you are planning on engaging in outdoor activities this season and are unsure if your winter footwear is causing issues, please contact us. We can evaluate your current health, understand your activity level, and review any previous foot issues to help determine the best footwear for you.

626-517-0022 to make an appointment today!

Avoiding Winter Sports Injuries

Whether you exercise in the summer or winter, healthy feet keep you active. Most people associate many foot problems with summer. But foot problems can also arise in the winter if the feet are not properly cared for. Winter sports injuries can include blisters, strains, sprains, calluses, athlete’s foot, frostbite and even fractures.

Hitting The Slopes

One of the most exhilarating winter sports is skiing. Whether you’re a beginner or a seasoned skier, it’s important to make sure you are in good shape for the sport. This means that you will need to train properly before you hit the slopes. To get in shape, and to prevent winter sports injuries, experts recommend strength training. Focus on your quads, glutes, hip muscles, back, neck, and core. It’s also essential to stretch right before any type of physical activity.  In cold weather, muscles take longer to warm up.

It’s important to wear properly fitted ski boots and adding insoles for support.  The right footwear will also ward off a host of other foot problems such as blisters and calluses. The warm, moist environment of ski boots is the perfect breeding ground for athlete’s foot too. Make sure you invest in a few pairs of thick nylon, acrylic, polyester or even merino wool socks like Smartwool. They will keep your feet at the right temperature. Also, moisturize your skin regularly, because dry, cracked skin, will lead to painful heel cracks and calluses.

Winter Appropriate Gear

If you not a skier, and just enjoy taking long walks in the winter, it’s also important to dress appropriately. Wear properly-fitted footwear that will keep you from falling.  You may want to use ice grips or traction devices that easily attach to the bottoms of shoes or boots to help prevent slipping on icy surfaces. If you go ice skating and are wearing rental ice skates, it’s important to get fitted and wear thick padded socks to prevent rubbing, and to lace the skates up tightly around the ankle to prevent sprains.

Also, the right socks, boots, and shoes will make all the difference in not only your level of enjoyment and your workout, but your safety. Boots and shoes that are too tight or too loose can cause calluses or blisters as your feet are exposed to repeated friction or pressure as you move.  A good way to prevent or avoid foot problems such as blisters is to make sure you wash your feet every day and dry them thoroughly after you exercise. If you have diabetes or peripheral arterial disease you are also at higher risk for frostbite because the circulation to your legs and feet may be compromised.

Knee and Ankle Injuries

Winter sports can also be hard on your ankles and knees. Your ankles and knees act as both your shock absorbers and your brakes as you ski, skate, or snowboard, and they also help you steer and accelerate when whizzing down the slopes or circling an ice-skating rink, so they must be protected.  It is recommended to use knee braces for winter sports such as skiing and snowboarding.

To reduce your chance of suffering a knee inquiry, always make sure your ski bindings are property adjusted for your skill level. The higher your ability, the tighter your bindings should be.  And, if possible, work on falling to the side instead of backwards or forwards because this is less traumatic for your knees. Ankle sprains and fractures are more common in snowboarders because they do more twisting. A good way to avoid ankle injuries is to work on your balance proprioception with a wobble board. Wearing sports insoles, and/or ankle tape can also help prevent winter sports injuries as well.

Protect Yourself

We’ve talked about protection and touched on prevention. But one of the one of the most important things you need to do is to wear a helmet. A minor fall can turn into a major injury when your head is involved. And, if you are injured, don’t let it go. Follow up and visit your doctor as soon as possible. Because a minor pain can turn into something bigger if it’s not addressed.

Calluses

Most of us can remember running around barefoot when we were young. Shoes seemed like such a hindrance! As we get older though, shoes are a necessity for overall health and mobility. And while good fitting shoes are important, many foot maladies are often caused by boney prominences consistent with underlying foot deformities.  These deformities along with thinning skin layers can increase the risk and frequency of calluses.

What Are Calluses And What Causes Them?

Calluses are thick, hardened layers of skin that develop when the skin tries to protect itself against friction and pressure. Your skin will develop a thick rough patch first and then become a hardened bump which can vary in size. It may become tender or painful to touch and your skin may be flaky or dry.

Underlying foot deformities such as hammertoes, bunions, or plantarflexed metatarsals can increase the risk of developing calluses. When you have an underlying problem, simply scraping the callus away doesn’t solve the problem. The callus will return because of the constant pressure and friction associated with the deformity. Also, as we age, our skin can become thinner. Diabetes or other health conditions can also cause poor blood flow to your feet and put you at greater risk for calluses.

Calluses most often happen on the feet, but they can also occur on the hands, elbows, or knees. Most health problems don’t have any advantages. Athletes will tell you that calluses do protect and make their feet less sensitive during sports. If you still go barefoot a lot, you have an even greater chance of developing calluses because of the constant bare contact with the ground and the weight you put on your feet (1.5 times your body weight when walking, 7.5 times your body weight when running).

Home Treatment Options

Once you get a callus, there are many at-home treatment options available, including:

• Keeping your feet clean and using a scrub brush to get rid of any excess skin

• Use a moisturizer designed for feet

• Use a pumice stone or a file for your feet to remove harder skin deposits

• Wear socks that fit well

• Use toe separators, felt pads and non-medicated pads or bandages over areas that rub

• Wear properly fitted footwear

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It cannot be overstated that wearing ill-fitting shoes when you have underlying foot deformities will cause and exacerbate the formation of calluses and other foot maladies. Shoes that are too tight or too loose, high heels and even seams inside your shoe can cause rubbing and friction leading to foot problems.

In Office Treatment

It’s important that you not try to treat a callus if you have diabetes or other arterial disease. For patients without diabetes, most calluses are unsightly and can lead to a lot of discomfort, but by eliminating the source of friction that causes the callus, the callus can be treated. Often, patients can come in to the office and have their callus debrided (or removed) every six weeks to bring relief.  Custom made orthotics with customized depressions or cut outs can redistribute pressure on the feet and can also provide relief, and in-office acid treatments may also be a consideration if patients do not have health issues that make this type of therapy too risky.

Please call Dr. Sara Shirazi if you would like further assessment of your calluses and foot/ankle pain. 626-517-0022.