Occasional swollen feet and ankles are quite common and often do not pose much concern.   Whether it is due to a strenuous exercise or a long day of shopping, increased daily activities on the feet can lead to accumulation of fluid called edema.   Normally, blood flow along with muscle contraction pushes blood in one direction from our feet back to the heart.  But when valves in the veins do not work properly, fluid can back up and pool around the feet and ankles.

Swelling in the feet and ankles is also a common finding in pregnancy.  Increase in blood volume along with a growing fetus puts pressure on the veins causing fluid to be pushed out into the surrounding tissues.

Here are some things a person can do to help reduce swelling in the feet and ankles. 

Move the Feet.  Standing and sitting for long periods of time (like during airplane flights and car rides) does not allow the muscles to actively pump blood in the veins.  Stretch the legs, take walks down the aisle, or flex the feet up and down several times to keep moving.  A simple exercise is to trace the alphabet in the air with the feet.

Elevate the Legs.  When sitting, the feet should be propped up on a chair or stool.  Allowing the legs to hang down allows gravity to further collect fluid around the feet and ankles.  While lying down, a pillow placed under the heels or legs can keep the feet elevated.

Apply Compression.  Support stockings found at most drug stores help control swelling.  If they are not worn to sleep with, they should be applied first thing in the morning even before getting out of bed.

Get a Massage.  A Foot massage can be soothing and helpful.   Just a 5-10 minute foot massage per day can help stimulate circulation.

Consult a Doctor.  Feet that stay swollen can be a sign of serious medical conditions like heart, kidney, or liver failure.  Other causes of swollen feet and ankles include: being overweight, increased age, infection, sprain/strain or fracture, a blood clot in the leg, and side-effects of certain medications.  The doctor may even prescribe medications to help the body eliminate excess fluid and recommend a diet low in sodium.

Since a swollen foot can be a symptom of an underlying problem, it is wise to determine its cause particularly if there is pain or other areas of the body swells.  People who have loss of feeling in the feet, like a person with diabetic neuropathy, should seek medical attention right away if swelling occurs.   Otherwise, keeping an active lifestyle with regular exercise and proper nutrition will help maintain good circulation.

Rose Caillier, DPM, is a board certified podiatrist who has written for Podiatry Management magazine, is a contributing writer for The National Podiatric Medical Association’s newsletter Footnotes, and maintains her own blog at www.FootScribe.com. You can connect with Rose on Twitter; her handle is @FootScribe.

If you’re like me, you wait until the last minute to finish, or even start, your Christmas shopping. It’s easy to become flustered and panic. Or you can ask for a little help from your friends, which is what I did. I reached out to one of my favorite communities, our Twitter friends. I received advice from some of our favorite health and wellness experts like @ArthritistAshley who tweets about chronic pain, RA, and OA. I chatted with Dr. Mo aka @FitInMyHeart and @GirlGoneHealthy, excited by their unique suggestions. @RunnerLuis, our favorite Before & After Icon, shared several of his best workout/running gift ideas. A few tweets later, I created a last minute Christmas list full of fun and practical ideas for everyone on your list—from teachers to mom to colleagues at work. And in true holiday spirit, I’m paying it forward and sharing with you. I hope you’ll find inspiration, motivation, and maybe even a little something for yourself. Thanks to all of our Twitter friends for their excellent suggestions and helpful holiday tips. 

Cleaning Service Gift Card. “Cleaning your home can be a chore for anyone, but is especially difficult if you live with pain or illness. Consider giving a gift card for a cleaning service or offer services to help a person who may need it this holiday season. A clean home for the holidays is a happy home!” ~Ashley Boynes-Shuck.  Connect with Ashley  on Twitter @ArthritisAshley and Facebook:  https://www.facebook.com/pages/Arthritis-Ashley/140748292608472.

Indoor Cycling Bike. @IronMikeStone didn’t hesitate when asked what his ideal Christmas gift would be. “It’s the Must-Have new training bike.” If you’ve followed the Le Tour De France, you’ll remember seeing commercials with Lance Armstrong working out on a bike like this—it’s the official training bike of the Tour, made by Pro-Form. Be sure to check out Mike’s Triathlon, Fitness, & Motivational Blog.

Aromatherapy Hot/Cold Packs. Podiatrist Rose Caillier, @FootScribe, offered this great suggestion for a favorite gift. She suggests using these for neck, shoulders, feet, and ankles. We took her advice and found this great deal at Brookstone: n•a•p® 2-Piece Lavender Aromatherapy Set.  You can learn more from Rose at www.footscribe.com.

i-Tunes Gift Cards. “I love i-Tunes gift card so I can build up my running playlists.” ~ @RunnerLuis

GU Pure Performance Energy Products. Luis is a marathon runner and hates running out of GU. He suggests buying a box for that special running someone.

Running Undies. Athletic underwear are made of wicking fabric to prevent chafing. “My best gift one year was running undies. They were awesome, and I use them multiple times a week.” Our favorite spot for finding great running undies for men and women is Lululemon. Luis offers health and weight loss advice on Fat Free Life, and he writes a blog at Muddy Runner.

Blender, Food Processor & Juicer Machine. @GirlGoneHealthy recommends this as the perfect gift. “It’s perfect for health nuts or those just starting!” ~ Tera Norberg. And after talking with Tera, we searched and found a great all-in-one product by renowned chef Wolfgang Puck.  Tera features articles about healthy food on her blog Girl Gone Healthy.

Fitbit. “Oh yes, you know what I recommend? A Fitbit. It’s a $99 investment in #LifeLoveANDHealth. It is like having a personal trainer with you at all times. There is also a wonderful community to cheer you on!”  ~ @FitInMyHeart, aka, Dr. Mo, a Florida Podiatrist. For fun, motivation and education check out Dr. Mo’s website at www.FitInMyHeart.com.

Sleep-N-Heel Night Conditioning Heel Sleeves. Foot and Ankle Surgeon, Dr. Jeffrey N. Bowman, recommends the Heel Sleeves for conditioning dry, cracked skin. Visit www.HoustonFootSpecialists.com for more on ordering this product.

Gift Grab Bag. Our friends at AARP Magazine went out of their way this season to create an amazing Holiday Gift Guide specifically tailored for, well, everyone—the fitness enthusiast, the Gardner, the great outdoors enthusiast, pet lovers, and the list goes on. Not only are the gift ideas fun and creative, did we mention they’re all under $50? Now that’s a reason to celebrate! Rather than pick one, we recommend grabbing a warm latte, a fluffy croissant, and curling up with the mag as if it were a good book.  

Body Media Fit Core Armband: http://www.bodymedia.com/Shop/Armband-Packages  @BrooklynFitChik is always up on the latest & greatest in health & wellness and she’s giving us some of her top picks she hopes will find their way under her own Christmas tree this year.” I have the slightly bigger version but would love this sleeker version. Easily one of my favorite workout products that keeps me on track. LOVE!”

Nordic Track 3-in-1 Foal Roller: http://www.shape.com/lifestyle/gifts-under-75?page=5 “My IT Band has it on her wish list.” ~ @BrooklynFitChik

Sorel Tofino Boots: What more can we say about footwear that’s comfy and fashion forward? Maybe we should leave that to someone else who says it best . . . “Because I am worth it!” ~ @BrooklynFitChik. Be sure to visit Margo’s website at www.BrooklynFitChick.com.

Holstee Manifesto Poster. Embrace motivation & inspiration each and every day with words to live by. Did we mention that it’s eco-friendly too? Yep, that’s why Holstee is one of our favorite companies—inspiring a little Happy in our day—as they use sustainable materials and processes. And they have some of the coolest products around.

Happy Feet Insoles. What Gift List would be complete without a quick nod to our fabulous massaging insoles? Trust us, Ole’ Saint Nick himself couldn’t get through Christmas Eve deliveries if he didn’t wear his Happy Feet Insoles all year long.  Or at least that’s what we believe . . . and isn’t that what Christmas is all about? www.happyfeet.net.

 Happy Holidays from the Happy Feet Team!

Having company and accountability is important. It’s easy to become unmotivated when you know what your body used to be capable of. Some peer pressure can help keep you on track and make great friends. Join a gym, find a training partner, and join a local club. When they run local events, join in. A good group will support you every step of your comeback.

5. Change your diet

This is the most important step. You were once there and you can get there again. Often we crave instant results, even though we know better. Staying focused will pay off in the long run. Believe in yourself—have faith. Motivation can be a funny thing and it does come and go. Write down some inspirational quotes. Listen to music. As Zig Ziglar once said, “People say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”  

Implement these seven steps right now and you’ll be on your way to your own personal comeback or even more. Who knows, maybe your best glory days are yet to come!

According to the National Institute of Health, a charley horse or muscle spasm can occur in any muscle in the body. Several of my family members endure back muscle spasms. Mine have always been in my legs, and for some reason, usually my right leg. Although my spasms attack at night only, many people, including some of my favorite athletes, experience a charley horse while exercising or performing some sort of physical activity.

Several different causes bring on the dreaded charley horse, including overworking or injuring muscles and working out while low on fluids or certain minerals like potassium. And there you have it . . . I’ve upped my fitness routine over the past two months. While I drink excessive amounts of water, on certain days I can tell it’s not enough. Dehydration and low potassium levels prompt my wicked leg pain. While I’ve read quite a bit about bananas helping to eliminate or lower the occurrence of leg cramps, I don’t find this to be effective.

I know I’m somewhat dehydrated because my lips and skin are dry, and I crave water at night. So in an effort to reduce my number of nightly visits, I’ve upped my water and potassium intake. I can already feel a difference, noticing only a slight sore spot where the spasm occurred. Sports drinks also help replenish nutrients lost during a hard workout—keeping a few bottles around the house is a good idea.

Finally, know your body. A few days before the charley horse, I had a tightening in one of my leg muscles. It was not a cramp but tightened, like a light spasm, at random times throughout the day and night—sometimes while working out or stretching and during down times, reading in bed. In retrospect I realize it was my body’s way of sending signals of what was to come. We hear it all the time, listen to your body. Mine certainly forewarned me about the dangers lurking around the corner.

As with any type of health related issue, if pain persists, make sure you see a health professional immediately.

I frequently get asked by my patients, “Why did I develop this rash on my foot?”  More often than not, they have Contact Dermatitis.  Contact Dermatitis is inflammation caused by direct skin contact with an irritating substance or allergen (allergic reaction).  This is different from an allergic reaction to medications.

Irritant Contact Dermatitis, the most common type, results from direct skin contact with acids, soaps, detergents, leather dye, or other chemicals and does not require a prior sensitization.  The reaction often resembles a rash or burn. Allergic Contact Dermatitis is a delayed hypersensitivity reaction that appears 24-48 hours after the exposure.

The reaction varies from a mild irritation and redness to open sores or very small blisters and may vary in the same person over time.  A history of any type of allergy increases the risk for this condition.
The diagnosis is usually based on the skin appearance and a history of exposure to a new product, such as soap, shampoo, laundry detergent, or other irritant.  Treatments include removal and avoidance of the offending agent, topical corticosteroids or in severe cases oral steroids.  If you see this or something unusual, you will want to contact your physician right away for treatment.  Contact Dermatitis is quite common but if left untreated can lead to infections or other problems.  Quick treatment is a key to getting rid of the problem. 

To learn more about foot health, you can visit Houston Foot Specialists. You can also connect with Dr. Bowman on Facebook and Twitter.

Jeffrey N. Bowman, DPM, MS
Houston Foot Specialists
Past President, Texas Podiatric Medical Association
Board Member, Texas Podiatric Medical Association
Houston, Tx. 77043

During the week, shortly after my teenager heads off for her morning commute to school, I make my way to the gym in my apartment building. Many mornings one or both of my friends, who live down the street, pop in and join me. Afterwards we chat about our plans for the rest of the day, and occasionally make a special trip over to our local Starbucks.

The ladies support me and my workout efforts. It’s nice to have a team cheering me on the days I’m not feeling it. And of course, I’m always glad I made it and worked through the blahs. I do the same for them. We’ve got a good thing going.

But then there are mornings where schedules collide and duty calls. I waltz into the gym, only to discover I’ll be dancing alone. This morning my workout partners couldn’t join me and neither did anyone else in the building. I had the entire gym to myself.

For a moment I paused in the center of the room. I placed my water bottle on the elliptical, turned up the volume on my iPod, and spent time on weight machines and doing left lifts. Endurance became my companion. I worked out alone, feeling strong and dedicated, and it pumped me up to go at top speed longer than I ever have before on that machine.

Holding myself accountable for a healthier lifestyle is the most important key to my success. It’s great to have partners and support, but it’s crucial to depend on the one person who makes it all happen.

If you’d like to support breast cancer awareness all year long, here are a few organizations, including the NFL and NHL, which offer cool apparel and more.

 Jennifer Anniston’s Reach for the Moon Tee, Warriors in Pink by Ford

NHL Hockey Fights Cancer

NFL.com/Pink

Harley Davidson

Susan G. Komen merchandise

I’ve never had an ingrown toenail. However, I know all about the pain, the redness, the aggravation and so on. My husband’s side of the family fights ingrown toenails on a regular basis—it is hereditary, you know. And my mother-in-law went as far as having her toenails removed. Ouch! I don’t think the rest of the family will be following in her, well, footsteps anytime soon.

Here are a few of the known causes of ingrown toenails and some tips for relief:

• Improper Trimming. Cutting nails too short will most certainly cause an ingrown toenail every time.
• Wearing Improper Footwear. Don’t try and squeeze your foot into a shoe that doesn’t fit properly. This isn’t a fairy tale and you will pay the price.
• Fungal Infections. Give your toes and feet a little extra TLC once a week. Take a moment to notice any redness, irritation or points of discomfort.
• Cutting Toenails Too Short. Enough said.
• Exercise and Sports. If you’re an avid soccer player, kicking up a storm all over the field, it is quite possible that you can cause trauma to your toenails. Certain sports are known to cause foot irritations. If you feel pain, there is nothing to gain—see your doctor immediately.
• Heredity. Passed down from generation to generation, ingrown toenails are known to dangle from the family tree. So if mom or dad have ingrown toenails, be aware that you may be next in line.

Although I’ve witnessed my husband performing light surgery on his ingrown toenails more than once, it is not recommended. You can make matters worse by trying to cut out the growth, causing infection. Soaking your feet, in many cases, can help alleviate the pain. If ingrown toenails become a common occurrence, you should visit your family physician.

Hello there!

I am so pleased to be asked to guest blog for Happy Feet.

My name is Margo and the name of my Blog is “Brooklyn Fit Chick” (http://brooklynfitchick.typepad.com/brooklyn-fit-chick/ )

I write about health, fitness, and the media plus offer my ideas for workout playlists. My interest in health has been lifelong and I am a busy spin & fitness instructor here in Brooklyn. This past April I also became a certified personal trainer so I am even more enmeshed in the industry than ever.

Today I want to talk about a friend of mine who inspired me to be a bone marrow donor after she was able to save a life doing just that. Her name is Susannah and she is one the coolest chicks in the Lower East Side of New York.

I bring this to you today because I want to encourage more people to be donators. The gift of one quart of blood for example has the possibility of saving three lives. And the effort is minimal! But people are scared of the unknown and skeptical at how easy these things are so I am hoping people will check out today’s post and put themselves in the bone marrow registry.

For more information on being a donor go to: http://www.marrow.org/index.html

Here is my interview with Susannah:

·  Why did you decide to become a bone marrow donor?

My Best friend’s Mother in law was dying and needed a donor. I think they had a drive and I went in to see if I was a match. I was probably 23 or so. Once you are in the donor system they keep your info on file until you are 60 years old. They called me 10 years later because they found a match who needed bone marrow.

 ·  What was the process like (to join the program?)

It was easy for me because there was a drive- I went to the hospital and it was just like giving blood. It was hardly memorable at all.     

·  What is the process like to donate bone marrow?

Once they contacted me I had to go through a lot more testing to make sure I was the best match. There is a lot of paperwork and blood work but they make it as easy for you as possible and are very helpful and so grateful for {my} participation. I was happy to help.

 ·  Is it painful to donate?

No. It is just like giving blood perhaps take a bit longer is all.

They give you two choices, surgery OR through a machine (takes longer) I chose the machine. The week before they were collecting my marrow a nurse came to my house to give me shots of neupogen. (http://www.drugs.com/neupogen.html)

This caused my body to overproduce white blood cells. The side effects were just that I was tired and slightly achy- basically it felt like a hangover for a couple of days.

On the day they collected, they sent a car to take me to the hospital where they put me in bed (I brought DVDs with me to keep my busy for I believe the next 4-5 hours). I got hooked up to a machine (with tubes and needles) that takes out your blood, collects whatever they need and then puts the blood back. It’s pretty amazing. That takes two days and I was able to go home at night. My blood was slow drip/drain….. So I think I was there for an exceptionally long time and now I don’t even remember. I didn’t care. I was ready and it was easy to give up a few days of my life to save someone else.

 ·  What kind of recovery did you have?

I don’t recall needing any recovery time.

 ·  Did you ever meet your recipient?

You are not allowed to know anything about them until one year after the donation. During the collection I only knew they were 57 and in Florida. 

A year later she called me and thanked me for saving her life. She is a mother and a grandmother. It was pretty amazing. She moved around quite a bit so it was hard to keep track of her but she pops up every once in a while with a Christmas card or phone call. Email wasn’t really her forte.   We didn’t really have much in common. But she was always so grateful. It always made me happy to hear from her.

 ·   What advice do you have for people who are curious about bone marrow donation?

DO IT. It was SO easy to do and it has turned out to be one of the most rewarding experiences of my life.  I highly recommend it.  There is a desperate need for volunteers/donors because being a match is so rare. At least get in the database. You may never be called on and if you are, you can say no (though I suspect few would)

 Thanks Susannah!

 Ox Ox,

BFC

Brooklyn Fit Chick

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www.BrooklynFitChick.com