Chapter 10 - Plantar Fasciitis

 Plantar Fasciitis is one of the most common foot ailments that I deal with on a regular basis. I have listened to more people describe their symptoms that when I got it I knew exactly what it was. I can tell you from experience - it is not something that you ever want to have.


WHAT IS PLANTAR FASCIITIS?  Plantar Fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue is called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot and when it's inflamed it HURTS.

WHAT ARE THE SYMPTOMS? The most common complaints are PAIN and STIFFNESS in the bottom of the heel. That pain can be sharp or dull and the bottom of the foot could also burn or ache. The pain is usually worse as you try to take your first steps in the morning, after sitting or standing for a length of time, when climbing stairs or after intense activity. The pain may develop slowly over time, or suddenly after intense activity. There can also be some mild foot swelling or redness.

WHAT ARE THE CAUSES? Plantar Fasciitis occurs when that thick band of tissue on the bottom of the foot is overstretched or overused. Studies also state that Shoes with poor arch support or soft soles, foot arch problems, long-distance running, sudden weight gain, and tight Achilles Tendon increase your changes of having this problem.

 
Plantar Fasciitis is commonly thought of as being caused by a heel spur, but research has found that this is not the case. Heel spurs are seen in people with and without plantar fasciitis.

WHAT ARE THE TREATMENTS? OH, that's a very good question and there is a very long list of answers. I'll start by telling what I do.

MY SUGGESTIONS:

1.....Get a new pair of shoes. Get shoes with good arch support and cushions (like SAS Walking Shoes mentioned in Chapter 9)

2.....Do some stretching exercises. I do a stretch exercise before I even get out of bed (see Picture 2) Through out the day I step on the edge of a step and then lower my body up and down. This pulls and helps loosen the Achilles Tendon and Calf Muscles (See Picture 3). This really helps me.

 

Picture 2 - Morning Stretch

Picture 3 - Stretching Exercises

 

3.....If my feet are really inflamed I might take an anti-inflammatory medication such as Tylenol, Advil or Motrin. You might want to check with your doctor first about this.

OTHER TREATMENTS:

1.....Resting as much as possible for a week (who can do that?).

2.....Apply ice to the painful area. Do this at least twice a day for 10-15 minutes, you may want to do it more often in the first few days.

3.....Try wearing a heel cup, felt pads in the heel area or other shoe inserts.

4.....Use night splints to stretch the fascia overnight and help it to heal faster.

IF THOSE DON'T WORK a Health Care Provider may recommend:

1.....Wearing a boot cast for up to 6 weeks (looks like a ski boot).

2.....Custom Made Shoe Inserts (orthotics)

3.....Steroid Shots or injections into the heel (Ouch).

4.....Foot surgery may be necessary.

In almost all cases Non-surgical treatments will improve the pain and help your feet heal. I have never had Plantar Fasciitis more that 3 months, but for some treatment can last from several months to several years.

 
I have not had Plantar Fasciitis for over 4 years now. Why you ask? It's because I replace my shoes with the best supportive shoes I can find (SAS) at the first sign of back, knee or foot pain and I continue with my stretching exercises on a daily basis.

MY ADVICE:
1.....Your feet take you everywhere you go - take care of them.  Always wear proper fitting comfortable supportive shoes.

Chapter 9 - SAS Styles FREETIME and TIME OUT

 

 As we left Chapter 8 I stated that Chapter 9 would be about my recommendations for the best supportive and comfortable shoes for everyday wear.

 

 

In business since 1976 SAS (San Antonio Shoemakers) have consistly created footwear that stands well above most other brands.  They use the finest leathers, design their footwear for actual feet, and create a product that not only feels good but one that lasts.  All of their footwear in Hand Crafted in the United States.

 

Their styles FREETIME and TIME OUT are their top selling styles and there is no doubt why.

 

 

FREETIME and TIME OUT where designed for serious walkers. These styles have everything  walking shoe should have. And, although designed for walkers, these shoes are that and so much more. I recommend them for anyone that works on hard surfaces or does a lot of walking on their jobs. I also recommend them to people with foot pain and that's why so many doctors also recommend these styles for their patients. These styles have the added depth needed for Orthodics and Braces.

 

FREETIME for Women (shown in Mocha)

TIME OUT for Men (shown in Walnut)

 

 

 

 

 

 

 

 

 

I could write technical information here, but will just write what I tell my customers about them as I show them using my cut-in-half sample of the shoe.

 

 

1. They have a broad base for solid support underneath your feet.

 

2. They have a wide and deep toe box so your toes have plenty of room to spread out like nature intended.  Many people feel that the shoe is too big because of all the toe room but your toes should have enough room to turn flips, play the piano or anything else you can think of in there, AND trust me after about 30 minutes you will realize the joy of having all that toe room.

 

3. They have a wide wraparound heel counter for stability. This is what keeps your ankles straight and helps you keep balance.

 

4. There is extra cushioning underneath the ball of the foot and the heel (the main pressure points).

 

5. There is an extra layer of cushioning in the midsole. I love that extra layer.

 

6. The sole is a polyurethane material that has millions of air bubbles in it. (Supportive yet bouncy at the same time).

 

7. The soft cushioned removable insole with added arch literally molds to the feet.  Removable to accomodate othotics or any special inserts. This insole can and should be washed from time to time. Cleaning instructions are included in every shoe box. You can also buy replacement insoles at SAS Stores. By doing so you will help to extend the life of your shoes.

 

8. That's four (4) layers of cushioning and shock absorption underneath your feet which is not only good for your feet but the rest of your body too. Try a pair of these on and just feel the support and cushioning underneath your feet.

 

9. These styles are lightweight and well ventilated to keep your feet cool and dry.  Even the tongue of the shoe is ventilated.

 

10. They are also available in a wide range of sizes and widths

AND color choices (Black being the Number One color in both).

 

3W's available in Mens & Womens in BLACK ONLY

 

 

11. These styles are recommended by Podiatrists, Orthopedic Doctors, The American Diabetic Association, AND me (because I actually wear them).

 

FREETIME  (for Women) is available in White, Black, Bone, Mocha, Navy and Teak smooth leathers, and Charcoal Nubuck in all the Sizes and Widths shown in the Chart above. Black Smooth is also available in3W (WWW) in sizes 5 to 12

 

TIMEOUT(for Men) is available in Black, Bone and Walnut in all the Sizes and Widths shown in the Chart above. Black is also available in 3W (WWW) in sizes 6 to 13.

 

 

SAS also makes these styles in a Velcro Version that has all the same qualities and comfort as their Lace- Up versions.

 

ME TOO for Women (shown in White)

VTO for Men (Shown in Black)

 

 

 

 

 

 

 

 

ME TOO  (for Women) is available in White, Black and Mocha Smooth Leathers and is available in all the Sizes and Widths in the Chart Above. Black is also available in 3W (WWW) in sizes 5 to 12.

 

 

VTO (for Men) is available in Black and Bone. Black is available in all Sizes and Widths shown in the Chart above and 3W (WWW) in sizes 6 to 13. Bone is available in Narrow 10-13, Medium 7-13, Wide 7-13 and Wide Wide 7-13.

 

So, whether you walk for health, you walk or stand on your job, OR are just looking for the most comfortable shoe on the market you need to try these shoes on. Chances are while you're trying them on another customer will tell you how great they are. Our customers that wear these styles purchase them over and over and over. I'm even wearing Freetime in Charcoal as I write this blog.

 

 

SAS will not allow their shoes to be sold over the Internet, and I agree with their policy. The size and shape of your feet do change from year to year. It is important to be fitted by an expert. If you're in or near the Nashville, TN area please come by and visit Ensor's SAS Shoes, 4022 Nolensville Road, Nashville, TN  37211.

 

Chapter 8 - What to Look for In A Shoe

It's take Seven Chapters for me to get to this - the ultimate reason why I started this blog and now I am ready to start talking about shoes.

We established in Chapter 1 that your feet are your daily mode of transportation. We established in Chapter 2 that your feet serve as Shock Absorbers for the rest of your body. We established in Chapter 3 that you should take care of those feet. We established in Chapter 4 that the size and shape of your feet change throughout your lifetime. In Chapters 5 and 6 we explained how measuring devices help determine the length and width of your feet and therefore help determine a good starting point in getting a proper fit. In Chapter 7 we gave you a Width Conversion Chart to help with differences in width sizing. Now, we must move on.

The question now is: What do I look for in a pair of shoes? That's a very good question, but question back at you is: What type of shoes are you looking for? Do you want Dress Shoes, Work Shoes, Walking Shoes, Athletic Shoes, etc. ?

Let's start with our every day shoes and we will assume that everyone does a little walking and a little standing during the day. Your answer is:

(1) The first thing you need to do is to go to a Shoe Store that knows their products and know how to fit them.

(2) The first thing you look for is a shoe with a broad base that fits under your entire foot. One that solid - contoured.

(3) you look for a shoe that has a sole that is supportive and cushioned under the ball of the foot and the heel (your main pressure points).

(4) You look for a shoe that has a roomy toe box that gives you plenty of room to wiggle your toes.

(5) You look for a shoe that has a wide wraparound heel counter for stability around your heel.

(6) You look for a shoe that has plenty of venilation to help keep you feet cool and dry.

(7) You look for a leather shoe because you want the lightweightness, the softness and the breathability of leather.

You next question should be: How should these shoes fit? Your answer is:

(1) You intial fit should allow you the foot to settle naturally in the the footbed of the shoe.

(2) The arch should feel like it's in the proper place.

(3) The widest part of your foot (at the big toe joint) should be in the widest part of the shoe.

(4) You should have about 1/2 in of space between your longest toe and the end of the shoe, and your toes should have plenty of wiggle room.

(5) Lastly, they should feel comfortable. Even if you met 1 - 4 your comfort is the most important thing. If they don't feel just right as to try other sizes near your size to see if you can find one that's more comfortable.

You next question should be: Where can I find comfortable shoes? You answer is:

(1) If you live or around the Nashville, TN  area go to Ensor's SAS Shoes, 4022 Nolensville Pike, Nashville, TN 37211 (615-834-7458), or an SAS Shoe Dealer near you.

You next question should be:  What styles would you recommend?  Your answer is: SAS FREETIME (for Women) and TIME OUT (for Men).  Chapter 9 will go into detail why these two styles set the level for ultimate support and comfort.  Hopefully, it will post shortly after this.

FREETIME (for Women)

TIME OUT (for Men)

　

Chapter 7 - Widths

Before I start this week's blog I have to add a little story.  I pretty sure that my now you know that most places that sell shoes only carry Medium Widths.  Why you ask?  Because most people think they wear Mediums.  YES, that is correct - most people think they wear Mediums.  I, on the other hand, wear Slims.

Twice a year I like to go to the most expensive, exclusive Department Store's Shoe Department and pick out the most beautiful and expensive style in the place.  I casually walk up to the Salesperson and ask for an 8 Slim.  I love to look at that person's face as they tell me they don't carry Slims.  I shake my head as disappointed and then say "alright, how about a 7 /12 Narrow (knowing full well they don't carry it either).  I know, it's mean but it's just the way I get my jollies.

Let's get to the subject at hand now - Widths.  It is true that most people do wear Mediums but there are a lot of us out there also that do not.  Shoe Widths used to be available in A, B, C, D, E, EE and EEE, but today most manufacturers have opted to use Slim, Narrow, Medium, Wide, Wide Wide and X-Wide.  Men's widths vary from Women's widths.  A Men's Medium is actually a D.  A Women's Medium is a B.

Below is a Conversion Chart:

Again, I have to say that none of this is an exact science.  It is only a beginning point to finding the proper fit.  Some shoes run Narrow.  Some shoes run Wide.  Some people have high insteps. Some shoes run Short, and on and on and on.  That is why it is important to find an EXPERT when it comes to footwear.  An EXPERT will know which of their styles run which way and what styles will work for you.

Next week we start talking about what to look for in shoes.  As always, thanks for stopping by and reading my blogs. 

Chapter 6 - SO, How Did Things Really Measure Up?

I could probably write an entire book on this subject but I doubt I could hold any one's interest for that long.  So, I'm breaking this down hopefully just enough to put enough detail to make it more easy to understand.

 I would like to mention at this point that your personal comfort is the most important thing and that measuring your feet is only the starting point in the process of getting the best fit.  None of what you read here is an exact science - it's just the beginning.  So here are the basics that we go by:

1.  The ball of your foot should fit in the widest part of the shoe.  This should put your arch and the break of the shoe in the proper place.  I recommend going by your arch measurement to assure this.

2.  The width of the shoe should be determined by the the length you choose. The shoe should fit snug enough at the ball of the foot and the heel to be comfortable but not to tight.  The width is also determined by the length you  choose.  If you choose a longer shoe you will most likely go narrower.  If you choose a shorter shoe you will most likely go wider. 

3.  There should be 1/2 inch between your longest toe and the end of the shoe.  This gives you plenty of room and helps avoid sore toes.

I always like to take into consideration what my customer is telling me when it is determined that maybe they are not in the correct size, but I also like to explain to them exactly what I am seeing too.  Somewhere along the way we meet to get that perfect fit.

As far as what measurement I start with it is always the arch measurement and the width that coordinates with it and then go from there.  I also measure my customers feet in a standing position.  As I stated in my last blog - there are so many variables in helping a customer get the proper fit, comfort and support they are seeking.  A high instep may increase the width, large bunions will most likely do the same thing.  All these things must be taken into consideration.

Remember, your personal comfort is always the most important thing.  Do not let your salesperson bully you into buying a size or pair of shoes that you are not comfortable in or with.  Instead of wearing new shoes out the door try wearing them at home on the carpet for a few hours.  That way if there is a problem you should be able to return them or exchange for another size or style. Most stores will not take back worn shoes.



I think in next week's blog I will go into detail about widths - so I'm not ready yet to send you out shoe shopping.  Stay tuned.

Chapter 5 - How Do Things Measure Up?

So far we have established that the foot is our means of locomotion and support.  We have also established that those feet need to be taken care of and that those feet seem to change during the course of ones life.

As we left Chapter 4 (Does Size Matter) we were discussing that everyone should have their feet measured as lease once a year by a professional.

The Brannock  was designed in 1927 by Charles F. Brannock.  The Brannock Device is available in Men's, Women's and Children's.  For a complete history of the device go to:  http://brannock.com/

The Brannock Device measures (1) Toe Length, (2) Arch Length, and (3) Width.  The device is designed to measure both the right and left feet by simply turning it around.  By using this device a knowledgeable salesperson can determine a starting point for properly fitting their customers.  In short, it eliminates a lot of the guess work.  While this device can determine the three most crucial measurements, it can not measure all the variables which will be explained further blogs in detail but include things like bunions, high insteps, and hammer toes.  A lot of those variables can be determined by a professional salesperson.

While most of today's shoes are designed and engineered to work with the Brannock device, each style is made on its own last.  That means that not all shoes will run true to the measuring device.  There are shoes that run narrow, there are shoes that run wide, there are shoes that run short, etc., etc.  That is why it is always important to seek out a professional.  You should always go to someone that has the Brannock Device, knows how to use it , knows to measure both feet, and knows the differences in the styles they carry.

Now, don't run out now and get your feet measured until you read next week's blog.  I will detail then how shoes should fit and again mention some of the variables that will make you sizes or width different.

Again, thank you for taking the time to read this.  I am always open to comments and questions.  Until next week -

Chapter 4 - Shoe Size Does Matter

I originally had the title on this one as "Does Size Matter?" but at the last minute decided to change it.  I'm sure that my original would have gotten more attention - the new title is somewhat more appropriate.
 
So, to get to the real subject - that is Size (of your feet). How many of you actually know your shoe size? Since the demise of most of the "Full Service" Shoe Stores and the birth of the "Fit Yourself" Shoe Stores most people have not had their feet measured since they were a child. Some people have never ever had their feet measured at all.

Size DOES matter and everyone should have their feet measured at least once a year by a professional. It doesn't matter that you have wore the same size (or thought you have worn the same size) for years. Most people's bodies have changed over the years, it stands to reason that your feet change too. Your feet continue to grow all your life and other changes occur too that might affect the size shoes you will wear.

Now if I have convinced you to have your feet measured you will need to read my next blog before you go to do it. In my next blog I will go into detail about measuring devices and how they work and how to interpret them. I am trying to keep each post short as to not bore you and to keep you coming back.

So, stayed tuned folks. Same day, same time, same blogspot next week.

Chapter 3 - The Agony of deFeet

　

So far we have we have established that the feet are considered as the organ for locomotion and the shock absorbers of the human body.

I follow a lot of Health & Fitness Experts and Footcare Specialists on Twitter. Just a few days ago I came across a Tweet that reminded me that this is probably the best direction to continue.

It amazes me sometimes the neglect that feet get. In as much time as it takes a man to shave his face or a lady to shave her legs a little extra care can be given to those feet. Seriously, it doesn't take that long and your feet need the attention. Let's just call it preventive maintenance.

　

Here are the basics:

Bathe your feet daily using a mild soap. Use a pumice stone to gently remove callused skin. Rinse off all soap and dry feet thoroughly, especially between the toes. Apply lotion or petroleum jelly to feet and heels. Put on a pair of cotton socks. See, that doesn't take that long at all.

Here are a few extras:

Inspect your feet often for any trauma such as redness, blisters, cuts, cracks, swelling or color changes (especially if you are a diabetic). Do not trim or shave corns or calluses. Trim nails straight across and not too short. Do not cut out or dig at corners. Wear clean socks or stockings each day. Do not wear any that are too short or too tight. Avoid walking barefooted. Apply sunblock if planning outdoor activities.

　
Just a few more:

Use foot powder if your feet sweat or are prone to athlete’s foot. DO NOT USE BABY POWDER (there will be a later blog about this). Exercise regularly to maintain and improve the circulation in your feet. Do not ignore foot problems or allow them to become worse. Seek attention from your physician. It is not normal for feet to hurt.

　

You will see me making this statement over and over in my blogs from here on out and that is: TAKE CARE OF YOUR FEET - THEY TAKE YOU EVERYWHERE YOU GO. And remember - if your feet hurt, you hurt all over.

Stay tuned for my next blog...... Don't forget that you are welcome to leave comments

　

　

　

Chapter 2 - What An Understatement

As we were leaving Chapter 1 we were talking about how many miles the average person would walk in their lifetime and how their feet would be their balancers, levers and shock absorbers.

I am reminded of a song from my childhood that went something like:  The foot bone connected to the ankle bone.  The ankle bone's connected to the leg bone and so on and so on.

I have been telling people for years about how every single part of the body is affected by their feet.  Our support system begins at the ground and works it way up.  With every single step we take it effects not only our feet, but our ankles, knees, hips and back.

When most of us start to feel aches and pains we wonder why all of the sudden that happens.  People rarely think that their feet may (or may not) have anything to do with it.  And, until someone like me points it out to them few will ever connect it.

Thinking of our feet as our "Shock Absorbers" can you imagine driving down the street without shock absorbers on your car?  Can you imagine what your body would feel like after a long drive?

Can you see where the clues are leading here?  Hum, it looks like this mystery will continue. Stay tuned for my next blog.

 Comments and Feedback Welcome.

Chapter 1 - Something's Afoot

It sounds like there is a mystery to solve here.

According to http://www.dictionary.com the human foot is the terminal part of the vertebrate leg upon which the body stands and moves.  It is such a part considered as the organ of locomotion.

With the foot (or a pair of feet) the human can balance the human body in an upright position or can move that body from one location to another by walking, running, skipping, dancing, jumping or another mode of movement that has failed to come to mind at the moment.

It is said that the human has used his/her foot to travel by foot, to get one's foot in the door, to start on the right foot, to start on the wrong foot, to get under foot, be bound hand and foot, caught flat footed, play footsies, wait on hand and foot, shoot oneself in the foot, or even put one's foot in one's mouth (I have actually seen this happen a few times).

The human foot has 26 bones.  2 in the rear, 5 in the mid and 19 making up the forefoot and toes.  It has 33 joints, 4 distinct archs and more than a hundred muscles, tendons and ligaments.

I have read where the average moderately active person will walk over 110,000 in their lifetime.  For that entire distance their feet will be their balancers, levers and shock absorbers.  Wow, that's a lot to ask your feet to do don't you think?

I can see that all of this is leading somewhere - but in what direction it is going I am not sure yet.  Please stay tuned for my next blog where we will follow clues in hopes of solving our mystery.

My Kittie Angel who is often underfoot.


Feedback and Comments Welcome.