How to Keep Shoe Inserts & Orthotics Fresh

Shoe inserts and orthotics can provide you with many benefits such as cushioning your step, supporting your arches, and alleviating foot and leg pain. Podiatrists prescribe orthotics to treat a variety of foot issues such as: plantar fasciitis, bursitis, tendinitis, and foot ulcers.  Inserts and orthotics have been shown in clinical research to decrease foot pain and to improve foot function.

Let's be honest though, shoe inserts come with their own set of problems.  It is natural that overtime your orthotics will smell over time if you do not make an effort to keep them smelling fresh.

Tips for insert/ orthotic care:

• Try not to get to them too wet (especially foam or cloth covered ones)
• If wetness occurs remove from shoes immediately
• If you are concerned that they have come in contact with water, pat them dry with a towel to remove and surface moisture and leave them in a room with good ventilation
• Lay orthotics flat to dry
• Allow ample drying time, inserts can need up to several days depending on what material they are made of
• If you leave them in your shoes to dry it may result in an insert or orthotic that is less able to perform

Cleaning and washing:

Use a mild soap or detergent with lukewarm water to wash your inserts. Be sure not to let them absorb too much water by soaking them. If you have a stain that is difficult to remove it is recommended that you scrub just that area with a soft bristle toothbrush to spot-treat your orthotic. After giving them a good rinse to remove excess dirt and cleaning products allow them to dry completely. Never machine wash or dry your inserts, this will destroy the integrity of their structure.

Replacement:

The expected lifetime of an insert depends on how much you use and wear yours. Every three to nine months you should be thinking about getting new insoles.

If You Stand All Day At Work - Here's Some Tips!

Working on your feet all day can cause an array of physical ailments for your feet and legs. Since changing the daily expectations of your job does not seem realistic try these tips to help get your feet through your hectic work week.

• Shoe choice- When choosing your work shoe make sure your heel is elevated by at least ¼ inch and is less than 2 inches. It is also important to choose a shoe with strong arch support which will help to reduce soreness in your legs 
• Shoe fit- If your shoes are not big enough they can cause blisters and poor circulation making standing all day almost unbearable. Remember that your feet naturally swell as the day goes on. Some podiatrists recommend buying your shoes half a size larger to accommodate for arch supports or custom orthotics. 
• Regular stretching- If possible give your legs and feet a stretch every hour or so to reduce stiffness and pain. Try calf raises to help pump blood out of the feet. 
• Home care- When you have a chance to get off your feet and relax go the extra step and provide your feet some comfort through icing, elevation, or massage. Immersing your foot in water with ice for 20 minutes will address swelling and inflammation. Propping your feet above the rest of your body will also help reduce the days swelling. An at home foot massage can be as easy rolling your foot from heel to toe over a tennis ball.

Foot Strengthening Exercises

When you go to the gym, you don’t lift with your feet, so how are you supposed to strengthen them? You may not think so, but your feet need exercise to stay in great shape. Just like any other structure in the body, dysfunction in our feet can lead to serious issues, including knee pain or lower back aches. This is why Dr. Mark Forman wants patients to know why it is important to properly strengthen and stretch them.  

You use your feet to stand, walk, run, and balance. When your feet are weak, your foundation becomes deficient and the rest of your body must compensate for what your feet aren’t doing. The stronger your feet are the stronger your foundation is and not to mention, strengthening your feet will help alleviate and prevent pain throughout the rest of your body.

Two simple foot strengthening exercises include:

• Toe Grip – this exercise strengthens foot muscles to improve balance. Drop a sock on the floor and use your toes to grip and lift it off the floor. Hold for 10 seconds, then release. Repeat five times with each foot.


• Calf Raise – helps strengthen the feet, calves, and helps improve balance. Stand near a counter or doorway and hold on lightly for balance. Balance on one foot and rise up onto your toes. Hold for 10 seconds, and then lower. Repeat 10 times on each foot.

If you have questions about the health of your feet, please give us a call. To learn more about the conditions we treat and the services we provide visit www.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

How to Choose the Right Shoe For You

When shopping for a new pair of shoes, your main concern should be about comfort rather than style. Finding the right pair of shoes may seem like an easy task, but because there are so many shoes for different activities, it’s important that you take the right steps to select the pair that meets your particular needs. Next time you go shopping in the shoe section, you’ll want to consider function and your overall foot health and until then Dr. Mark Forman can suggest some tips on how to choose the right ones.  

First, you’ll need to know the correct size of your foot. It helps to trace your foot on a piece of paper. If the shoe is narrower or shorter than the tracing, don’t even bother to try it on. Second, wear the same type of socks to the store that you intend to wear with the shoes. Trust your own comfort level rather than a shoe’s size or description. Don’t rationalize that you’ll need to “break in” the shoes and find a pair that fits from the start. The best shoes support your foot, front, and back. Look for shoes that are stiff in the middle, but bend at the ball of the foot.  Following these tips will keep your feet pain-free during your daily activities.

If you have questions about footwear, please give us a call. To learn more about the conditions we treat and the services we provide visit www.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

Tight Shoes and Foot Problems

Under certain circumstances, most pain is preventable, especially when it comes to your feet. As online shopping grows in popularity, the temptation rises to purchase shoes that may look fashionable but are likely to cause you pain. Heels are getting higher, and flats provide zero arch support, and though this may be a small price to pay to look good, Dr. Mark Forman of Scottsdale, AZ wants you to know that you are putting yourself at a higher risk for corns, bunions, and other deformities that may require surgery to correct.

Shoes can make the difference between good health and potential foot, leg, low back, or general health problems. This is because if your shoes are too tight they decrease circulation in your feet. Shoe choice is especially important for people with diabetes or circulatory problems, therefore it’s important to avoid flip-flops, stilettos, and flats. When trying on a new shoe, be sure that your toes do not feel pinched or cramped, and that none of your shoes are on top of one another. Otherwise, you may be visiting our office for relief from bunions, hammertoes, or ingrown toenails.

If you are experiencing foot pain of any kind, please give us a call to discuss your treatment options. To learn more about the conditions we treat and the services we provide visit www.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

What is a Neuroma?

A neuroma is a painful condition, also referred to as a “pinched nerve” or a nerve tumor that travels between the bases of the third and fourth toes. When the tissue around these toes thickens, it brings on a burning sensation, tingling, or numbness between the toes and in the ball of the foot. A neuroma is typically caused by repeated mild injury to the space between these two toes, which can occur in runners or those who wear unfitted footwear.  If you are experiencing foot pain of any kind, please visit Dr. Mark Forman in Scottsdale, AZ, immediately.

The primary symptom associated with a neuroma is pain between the toes while walking. Patients who suffer from this condition may describe the pain as similar to having a pebble in his or her shoe and may often find relief by stopping their walk, taking off their shoe, and rubbing the affected area. Podiatric medical care should be sought at the first sign of pain or discomfort. Treatment options vary with the severity of each neuroma, and identifying the neuroma early in its development is important to avoid surgery.

If any of these symptoms sound all too familiar, please give us a call to discuss your treatment options. To learn more about the conditions we treat and the services we provide visit www.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

High Arch Pain

The arch in your foot is comprised of your tarsal and metatarsal bones, along with supporting ligaments and tendons. The arch runs from the toes to the heel on the bottom of the foot. High arches are the complete opposite of flat feet, due to the fact that they are raised more than normal. Unlike flat feet, high arches tend to be painful because more stress is placed on the section of the foot between the metatarsals. If you have high arches that are causing you strife, visit Dr. Mark Forman in Scottsdale, AZ, today.

When any arch-related bones, ligaments, and tendons are weakened or injured from overuse, excessive activity, or wear and tear from aging, then you may start experiencing arch pain. Symptoms include shortened foot length, difficulty fitting shoes, and foot pain while walking, standing or running. High arches, especially ones that are flexible and well cared for, may not need any treatment. However, corrective shoes may help relieve pain and improve walking.

To learn more about the conditions we treat and the services we provide visit www.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

Bone Spurs in Feet

Bone spurs typically occur because of continued stress or rubbing of a bone for a prolonged period of time. They can form in any bone, but are most commonly found in joints, where two or more bones come together. Bone spurs can be found in people with plantar fasciitis and tendinitis. Whatever the cause, Dr. Mark Forman in Scottsdale, AZ can discuss treatment options with you.  

Bone spurs do not always cause symptoms. Many people have bone spurs but do not realize. However, if bone spurs rub against other bones or nearby soft tissues they can cause pain. To diagnose a bone spur, Dr. Forman will likely begin with a medical history and physical examination. The physical examination will include testing the joints that are affected to determine how much motion you have and how much pain you experience. If you are having problems with increased pain in your joints or loss of motion, call us immediately.

To learn more about the conditions we treat and the services we provide visit www.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

Get Rid of Gout

Gout is characterized by sudden, severe attacks of pain, redness and tenderness in the joints, often at the base of the big toe. This complex form of arthritis can affect anyone and although men are more likely to get gout, women become increasingly more susceptible to gout after menopause. An attack of gout can occur suddenly, often waking you up in the middle of the night with the sensation that your big toe is on fire. Fortunately, Dr. Mark Forman is trained to relieve your discomfort.

A gout attack can be brought on by stressful events, alcohol, drugs, or another illness. Early attacks usually get better within three to 10 days, even without treatment. Gout is a disease distinguished by an abnormal metabolism of uric acid, resulting in an excess of uric acid in the tissues and blood. Simply put, people with gout either produce too much uric acid or more commonly, their kidneys are incapable of removing it. The goals of treatment for gout are fast pain relief and prevention of future gout attacks and long-term complications such as joint destruction and kidney damage. Specific treatment depends on the severity of gout itself.

If these symptoms sound all too familiar, please give us a call to discuss your treatment options. To learn more about the conditions we treat and the services we provide visit www.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

Causes and Treatment for Heel Pain

Heel pain is generally the result of walking abnormalities that place too much stress on the heel bone and the soft tissues that attach to it. Heel pain is an extremely common and potentially disruptive affliction that has many possible causes, including stress fractures, arthritis, nerve irritation, cysts, tendonitis and most often, plantar fasciitis. Fortunately, no matter what is causing your heel pain, our Dr. Mark Forman can treat it.

Heel pain is not usually caused by a single injury, such as a twist or a fall, but rather the result of repetitive stress and a pounding of the heel. Your feet can handle a heavy load, but too much stress pushes them over their limits. Heel pain is frequently triggered by wearing flat footwear because this type of footwear can stretch the plantar fascia to such an extent that the area becomes swollen (inflamed). When you continue to walk on a sore heel, it will only get worse and could become a chronic condition leading to more problems. Treatment depends on the severity of the condition, but methods may include resting from the activities that caused the problem, doing stretch exercises, using pain medication and wearing open-back shoes.

If you are experiencing heel pain, please give us a call to discuss your treatment options. To learn more about the conditions we treat and the services we provide visitwww.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

Running Injury Prevention

When an individual is an avid runner, there are a variety of injuries that can occur throughout their training. They range from mildly annoying to something requiring physical therapy or even surgery. Most common running injuries are due to overuse, overtraining, improper shoes, or a biomechanical flaw in body structure and motion. Dr. Mark Forman is able to treat you if you get injured, however, he and the rest of our staff would rather you take precaution to prevent a running injury instead.

To ensure that you take proper care of your body, make sure that you stretch properly, wear appropriate footwear, and listen to your body when it’s telling you to rest. If you don’t stretch before a run, you could actually strain your muscles and it might even slow you down. If you wear the wrong shoe it can actually aggravate existing problems, causing pain in your feet, legs, knees, or hips. In addition, you should never push your body to the limit if it’s telling you to take it easy. If you follow these tips, you should be able to run without risking injury.

If you've recently injured your foot or ankle, please give us a call to discuss your treatment options. To learn more about the conditions we treat and the services we provide visitwww.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

Caring for Foot Blisters

Most blisters caused by friction or minor burns do not require doctor’s care. However, if a blister develops on your foot and causes you concern, you should contact Dr. Mark Forman. It’s important that you do not puncture a blister at home unless it is large, painful, or likely to be further irritated. The fluid-filled blister keeps the underlying skin clean, which prevents infection and promotes healing. However, if you can’t wait and need to pop a blister, please follow these care tips.

• Use a sterilized needle or razor blade (to sterilize it, put the point or edge in a flame until it is red-hot, or rinse it in alcohol).


• Wash your hands and the area thoroughly, then make a small hole and gently squeeze out the clear fluid.


• If the fluid is white or yellow, the blister may be infected and needs medical attention.


• Do not remove the skin over a broken blister. The new skin underneath needs this protective cover.


• Apply an antibiotic ointment or cream.


• Look for signs of infection to develop, including pus drainage, any red or warm skin surrounding the blister, or red streaks leading away from the blister.

If you are suffering from a foot blister, please give us a call to discuss your treatment options. To learn more about the conditions we treat and the services we provide visitwww.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

Toenail Fungus: Causes and Treatment

Toenail fungus is an infection underneath the surface of the nail caused by fungi. When the tiny organisms take over, the nail often becomes darker in color and smells foul. Because it is difficult to avoid contact with tiny microscopic organisms like fungi, the toenails are especially vulnerable around damp areas where you are likely to be walking barefoot, such as swimming pools, locker rooms, and showers, for example. Treatments may vary, depending on the nature and severity of the infection. But once the problem has been detected, Dr. Mark Forman can recommend a remedy that is best for you.

You may have nail fungus if one or more of your nails are thickened, brittle, crumbly, or ragged, distorted in shape, or dull with no shine. A daily routine of cleansing over a period of many months may temporarily suppress mild infections. However, the earlier you seek professional treatment, the greater your chance at getting your nails to clear.

To learn about the conditions we treat and the services we provide at our office, visit www.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

Technique for Trimming Those Toenails

If you don’t clip your toenails you risk the chance of them growing too long, becoming ingrown and/or causing discomfort as you walk. Trimming your toenails may seem simple enough, but it isn’t something that should be done carelessly. This is why Dr. Mark Forman that it would be helpful to compile a list of toenail trimming basics, so that you can give your feet the care they deserve.

• Cut straight across – Guide the clippers across the nail of each toe and avoid cutting a curved shape.


• Use appropriate toenail clippers – large clippers are for toenails, small clippers are for fingernails.


• Leave nails a little long – If you cut them too short, ingrown toenails occur. It can also leave your nails susceptible to infection.


• Cut nails when they are dry, not wet – wet nails may be likely to tear, bend, or not cut smoothly because they’re softer when wet. Cutting dry nails will give you a cleaner, smoother cut.


• Make a few small cuts – don’t try to clip the toenail in one snip. Make a few small cuts across your nail first.


• Don’t cut cuticles – Cutting them can cause bleeding or infection. Instead, try using a cuticle stick and push them back.

To learn about the conditions we treat and the services we provide at our office, visit www.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

Walking Tips

Walking has endless health benefits that include improving your balance and coordination as well as improving your mood, strengthening your bones and muscles and even preventing health conditions like Diabetes. However, if you’re not walking properly it can wreak havoc on your posture as well as your feet. At the office of Dr. Mark Forman, as much as our staff loves to see you for a visit, we also like to see you pain free. Next time you decide to go for a stroll through the neighborhood, take these walking tips into consideration.

• Put on those walking shoes – The ideal shoe should be stable from side-to-side, well-cushioned, and it should enable you to walk smoothly.


• Stride – Your stride should come naturally. As you master the correct walking posture (chest up, shoulders back) you’ll find your stride may become a little smaller as you start to walk faster. Plus, the more short, quick strides you take equal more work for your glutes.


• Foot Action – Always walk heal to toe. Push off from your heel and roll through to your toe. Your heel should always strike the ground first and your toes should gently flex upward. The ideal foot action should be Heel-arch-ball-toe before completing the step and moving to the next one.

To learn about the conditions we treat and the services we provide at our office, visit www.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

Diabetic Foot Care Tips

If you suffer from diabetes, the condition can affect the feet in many ways. You can experience loss of sensation in your toes, decreased blood flow, unstable walking, frequent falls, and ulcers on your feet. Visiting Dr. Mark Forman on a regular basis can help prevent the foot complications of diabetes. In the meantime, to avoid serious foot complications follow these guidelines.

• Wash and dry your feet daily – use mild soaps, warm water and pat your skin dry (do not rub). You can also apply lotion to your feet to prevent cracking; however, do not put the lotion between your toes.


• Examine your feet each day – check the tops and bottoms of your feet, and check for dry skin, as well as blisters, cuts, scratches, or other sores.


• Take care of your toenails – cut toenails after bathing, when they are soft and avoid cutting into the corners of toes.

If you suffer from diabetes and need assistance with your foot care routine, please give us a call. To learn about the conditions we treat and the services we provide at our office, visit www.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

Pregnancy and Feet

Aside from morning sickness, pregnancy can cause plenty of discomfort in the body, especially in the feet. In addition to an expanded belly, many women experience swollen legs and feet during their pregnancy because of the extra weight that is gained. Sometimes the extra pregnancy weight can place so much pressure on the body that the arches of the feet flatten, leading to pain. If you are pregnant and experiencing foot pain of any kind, Dr. Mark Forman in Scottsdale, AZ, is here to alleviate your symptoms.

In addition to the added weight of your unborn baby, the body retains 50 percent more fluid than it normally needs during pregnancy. All of that fluid has to go somewhere, and it often settles in your feet. Some swelling during pregnancy is natural and can’t be avoided. However, if you aren’t careful, your feet could swell to the point where your skin becomes tight and painful. Don't let your feet suffer more than they have to during your pregnancy. Be sure to provide plenty of support to painful, flat feet, and rest your feet often to relieve pressure.

To learn more about the services Dr. Mark Forman provides, visit www.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

Get Rid of Foot Cramps

Your head hits the pillow; you’re drifting off to dreamland, when suddenly the muscles of your calf or foot suddenly become hard, tight, and extremely painful. This is the result of a muscle cramp, aptly named Charley horses and they are caused by muscle spasms – involuntary contractions of one or more muscles. The cause of these cramps is more important than the discomfort and inconvenience they cause and Dr. Mark Forman would like to explain why they happen.

Understanding what causes foot cramps can help you prevent them from occurring. The body needs an appropriate balance of vitamins and minerals to function properly, so when these cramps occur it’s because your body is lacking something it needs. Foot cramps are commonly caused by imbalances in calcium, vitamin E, potassium, vitamin D, magnesium, vitamin B6, or all of the above. All of the vitamin and minerals play a primary role in your overall health, which is why you should ingest them as much as possible. No matter when muscle cramps occur, there are several things you can do to alleviate the pain, such as massaging the area, stretching, or icing the muscle, or warming the muscle.

To learn about the conditions we treat and the services we provide at our office, visit www.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

Rheumatoid Arthritis and Feet

Rheumatoid arthritis (RA) is a systemic disease that attacks multiple joints throughout the body. However, about 90 percent of people with this condition eventually develop symptoms related to the foot and ankle. Because this disease can lead to long-term joint damage which in turns results in chronic pain, loss of function and disability, Dr. Mark encourages his patients who are suffering from RA to visit the office for podiatry checkups.

The joints of our bodies are covered with a lining –called synovium – that lubricates the joint and makes it easier to move. RA causes an overactive response of this lining. Because of this, it swells and becomes inflamed, destroying the joint, as well as the ligaments and other tissues that support it. Unfortunately, there is no cure for RA and frequent flares in disease activity occur spontaneously. If your feet and ankles have been affected by rheumatoid arthritis, please give us a call today.

To learn about the conditions we treat and the services we provide at our office, visit www.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.

Pediatric Foot Care Tips

We understand that when it comes to taking care of your children, their foot health probably doesn’t spring to mind as a top priority. However, there are several maladies that can affect a youth’s feet and proper steps should be taken to ensure excellent foot health. In addition to providing exercise for your baby’s feet and checking them daily for abnormalities, Dr. Mark Forman suggests utilizing these tips to optimize pediatric foot care.

• Cut toenails straight across – doing so will help prevent painful ingrown toenails. Signs of an ingrown toenail include pain, redness, and swelling.


• Keep feet clean and dry – Preventing bacterial and fungal infections begin with good hygiene. Thoroughly wash your child’s feet at bath time. Afterward, dry the feet well between the toes to prevent athlete’s foot, a fungal infection that thrives in moisture.


• Prevent foot injuries – Walking barefoot outdoors on dirty pavement exposes kids’ feet to splinters, cuts, and severe injuries. If your child receives a cut, scrape, or scratch on the feet, rinse it with soap and water and keep the injury covered with a bandage until it heals.

If you have questions about your child’s foot care, please give us a call. To learn about the conditions we treat and the services we provide at our office, visit www.azfootpain.com for more information. To schedule an appointment with Dr. Mark Forman in Scottsdale, AZ, call 480-423-8400.