Choosing footwear that properly fits can prevent many common foot problems.  Hammertoes, calluses, corns, heel pain, andbunionscan all be caused or aggravated by improper footwear.  A survey conducted by the American Podiatric Medical Association (APMA) found that 73% of women admitted experiencing foot pain and discomfort because of their shoes.  The key to preventing foot issues is to wear shoes that support your specific foot type.  This does not mean every shoe should be a sneaker.  Dress shoes and many high-heeled shoes come in a variety of shapes and sizes to accommodate different foot types.  It is important to choose footwear with comfort in mind.  Pointy-toe styles can cause hammertoes and bunions.  A shoe with a round toe area is the best shape since it allows the most room for the toes to move naturally.  According to the APMA, heels over three inches put seven times the pressure on the ball of the foot.  They can also lead to balance problems and place unnecessary stress on your knees and ankles.

It is important to get your feet measured on a regular basis as feet naturally widen and lengthen with age.  Have your feet measured while standing with full weight of your body on your feet.  Most people have one larger foot; therefore, it is important to fit your new shoes accordingly.  When trying on your next pair of shoes, there should be one-half inch between your longest toe and the front of the shoe.  It is also a good idea to try on both shoes and walk around the store.  If your feet hurt in the store, don’t buy them, as footwear should not need a break-in period. 

Before purchasing your next pair of shoes, spend a moment to look at how it is made.  To reduce the chance of excessive sweating and blisters choose breathable materials such as leather.  Look inside the shoe for exposed seams, pieces of material, or outcroppings of leather that can rub against you foot and cause blistersor wounds.  It is best to shop for footwear in the afternoon or evening when feet are largest due to natural swelling.  Full-service shoe stores are more likely to carry half sizes and have knowledgeable staff members who can measure your feet and suggest a specific shoe.  Focusing on your foot health as you shoe shop is definitely worth the extra time and effort!

By Dr. Jordanna Baker

Bunions occur at the base of the big toe, when the boney bump forms on the inside of the foot.  Bunions can cause intense foot pain and may require surgery.  Fortunately, the majority of bunions can be managed without surgery.  Non-surgical strategies can help slow the development of a bunion.  These exercises are meant to help relieve the pain, not fix the actual bone deformity.  With any medical condition, it is best to explore conservative therapy before jumping into surgery.  These foot exercises can help keep the joint at the base of the big toe mobile, maintain flexibility, and strengthen muscles.  They are a great starting point for treatment and should be conducted every day, ideally in the morning and at night.  A podiatrist has undergone extensive training in the causes and treatments for bunions, and should be consulted if the deformity gets worse or continues to cause pain. 

Toe Stretches.  This stretch will help keep your toes limber and offset foot pain.  To stretch, point your toes straight ahead for 5 seconds and then curl them under for 5 seconds.  Repeat this stretch 10 times.

Toe Flexing and Contracting.  This is conducted by pressing your toes against a hard surface (such as a wall) to flex and stretch them.  It is important to flex your toes in the opposite direction too.  Each stretch should be held for 10 seconds and be repeated three to four times.

Stretching the Big Toe.  Using your fingers, gently pull your big toe into proper alignment.  Hold this position for 10 sec and repeat three to four times.

Resistance Exercise.  Wrap either a towel or belt around your big toe and use it to pull you big toe toward you while simultaneously pushing forward, against the towel with your big toe.

Towel Curls.  Strengthen your toes by spreading out a small towel on the floor, curling your toes around it, and pulling it toward you.  Repeat five times.

Picking up Marbles.  Place 20 marbles on the floor in front of you and use your foot to pick the marbles up one by one and place them in a bowl.  Gripping objects with your toes like this can help keep your foot flexible.

Walking along the Beach.  Walking on the sand will give a gentle foot massage and help strengthen your toes. 

As the summer nights start to cool and Labor Day is nearing, it must mean school is quickly approaching. This means it's time for parents to find those back-to-school shopping deals and get their student ready for a great year. One of the most important purchases to make is a new pair of shoes. They must fit correctly, stay within the budget and most importantly (for the student) look cool.

When choosing shoes it is important to keep many factors in mind, as not all shoes are created equal. It is important to bring your child with you when buying their shoes. Every shoe fits differently and letting them have a say in what shoe they wear promotes healthy foot habits. Depending on their age and growth rate, sock and shoe sizes can change every few months. Again, having them with you will allow for the correct size to be purchased. A shoe that does not fit properly can aggravate the feet. This can cause irritation and lead to problems such as bunions and ulcers. It is an excellent idea to measure your child's feet before buying and watch for signs of pain when trying on different styles. Buying shoes that do not need a "break-in" period is important. Shoes are now constructed to be comfortable immediately. Children rarely have the exact same size foot so make sure to buy for the larger foot. Handing down footwear from one child to another is not a good practice. Just because a shoe size fits one child doesn't mean it with fit another. Sharing shoes can spread fungi like athlete's foot and nail fungus.

Once you and your child have selected a shoe, apply this quick three step test. This test is designed to make sure the shoe will bend with the foot in the correct way. First, look for a stiff heel. Press on both sides of the heel counter and make sure it doesn't collapse. Next, check the toe flexibility. The shoe should bend with your child's toes not being overly flexible or stiff. Lastly select a shoe with a rigid middle. Using two hands grasp the toe and heal area attempting to twist the shoe, twisting is a bad sign. If the shoe fails one of these steps, try a different model.

The last week in July means many things: it's time to cross those last few activities off your summer bucket list, the local water hole is at its peak, everyone seems to be on vacation, and that one pair of sandals you've been wearing all summer are needing to be replaced. Labor day is still a few weeks away so why not grab a pair of stylish sandals to finish the summer strong. If the sandals look good they'll make you feel great, right? Well, only if they offer you the correct support and are constructed properly. Podiatrists at the American Podiatric Medical Association (APMA) recommend the following six sandal secret solutions.

1. Flats and Slides
Problem: Arch and heel pain is common due to inadequate cushioning and foot support.
Secret Solution: If prolonged wearing cannot be avoided, try cushioned inserts for shock absorption. APMA accepted Foot Petals' Amazing Arches are an ideal product. Also, when buying this type of sandal avoid a sole that twists excessively.

2. Gladiator and Strappy Sandals
Problem: Lack of support and shock absorption is frequent. Due to the sandal design, irritation between the toes along with callus and dead skin build-up around the heels are commonly noticed.
Secret Solution: When buying select materials such as leather and ensure proper fit without toes or heels hanging off the edge.

3. Platform and High Heels
Problem: Pain in the ball of the foot and ankle injuries are frequent.
Secret Solution: Purchase and wear a lower more sable heel (less than 2 inches in height).

4. Wedge and Espadrille Sandals
Problem: Instability and difficulty walking cause ankle twists or sprains.
Secret Solution: Pick a sandal with a wider, flatter wedge that also contains a rubber sole with good traction.

5. Peep-toe Sandals
Problem: Bunions and hammertoes can develop from loads of pressure on the toes.
Secret Solution: Wear these sandals for only short periods. A Giovanna Toe Cusion by Heaven4Toes or another APMA accepted insert is also recommended. .

6. Ankle Wrap Sandals
Problem: The straps can cause blisters as well as provide inadequate ankle support.
Secret Solution: Purchase a sandal with ankle wraps made of a soft, breathable material such as leather, cotton or satin. When wearing don't wrap the ankle strap to tight.

A bunion is an enlargement of the metatarsophalangeal joint (the joint at the base of the big toe). It is created when bone or tissue of the joint moves. Bending of this altered joint is the source of pain, which is made worse with the joint normally supporting much of the body's weight while walking. Other typical symptoms of a bunion are: a firm bump on the outside edge of the foot at the base of the big toe, redness, swelling, pain, corns or other skin irritation, and restricted or painful movement of the big toe.

Short-term pain relief is easy to do at home. Examples of ways to ease the pain include over the counter bunion pad placed around the bony prominence, wearing shoes with a wide and deep toe area, avoiding high-heeled shoes, and using ice to reduce the swelling. The best treatment for bunion pain is to see your podiatrist. Depending on the size and pain of the bunion, nonsurgical or surgical treatments are both options. Early management tries to relieve pressure on the bunion and stop increased joint deformity. These methods include taping, anti-inflammatory injections, physical therapy, and orthotics. If surgery is required, the surgeon will remove the bony enlargement and restore the natural joint form.

While some foot types have an increased risk of forming bunion, the following list provides tips on preventing bunions. As always, see your podiatrist if you have questions or pain due to a bunion.

- Wear comfortable shoes that mold to your feet
- Always fit the larger foot if you have different sized feet when buying shoes
- Avoid high-heeled shoes over two inches tall
- Wear shoes with plenty of room in the toe area