Watch Out for Dry, Itchy Feet

Regardless of age, we all have experienced itchy and flaky skin especially when the weather gets chilly. Besides winter wind, other factors that can cause discomfort in our feet include dry indoor air, low humidity, and harsh soaps.

The skin on our feet is dry in nature compared to other parts of our body such as the face and the hands. This is because it has no oil glands and only solely relies on sweat glands to keep it moisturized. This can be one of the problems faced by people who don’t regularly moisturize their feet. Dry, itchy feet are more common in adults and in those who are diabetic as well. Cold weather especially during fall and winter is another factor that causes dry feet.

Symptoms of Dry Feet

Dryness of the feet may or may not have underlying causes. Usually, it is associated with other symptoms such as:

  • Redness
  • Itchiness
  • Rough skin
  • Cracks or fissures
  • Flaky skin
  • Rashes

These symptoms worsen as the winter months approach.

 Complications of Dry Feet

Now, while you may think that having dry feet is harmless, think again.

The symptoms associated with dry feet may not cause alarm initially but they can develop into severe problems.

Apart from being painful, additional complications of dry feet can include:

  • Difficulty in walking
  • Development of skin conditions such as dermatitis or psoriasis
  • Limitations in using your feet
  • Regular itchiness and burning sensation
  • Expensive treatment in cases when over-the-counter medicines no longer work

 Treatment of Dry Feet

Addressing the underlying causes of dry feet is the first step in treating it. However, if your dry feet are solely due to the cold weather, here are some things you can do to keep it soft and smooth:

 Take lukewarm showers and baths only
While taking hot baths and showers can feel divine and relaxing, it actually strips off your skin with its natural oils. Plus, it can also worsen the itchiness of your feet.
Lukewarm water helps retain the moisture of your skin including that of your feet.

Use gentle products for your feet
Scented foot lotions, creams or deodorants can be harsh and can strip off your skin’s essential oils. This is why you should use unscented foot products instead.

Hydrate yourself
Hydrating yourself from the inside is one of the best ways to deal with dry feet effectively. For optimal skin hydration, drink 6-8 glasses of water daily.

Hydrate your house
Dry indoor air also contributes to the drying of your feet. This is why you have to keep your home moist during winter. You can use a humidifier and add indoor plants.

What are Chilblains?

Very cold temperatures cause small blood vessels to tighten, limiting circulation towards the extremities, which are already at a disadvantage for being so far from the body’s core.Chilblains are small, itchy swellings on the skin that occur as a reaction to cold temperatures. They most often affect the body’s extremities, such as the toes, heels, ears and nose. Chilblains can be uncomfortable, but rarely cause any permanent damage. They normally heal within a few weeks if further exposure to the cold is avoided.

Signs and symptoms of chilblains

Chilblains usually develop several hours after exposure to the cold. They typically cause a burning and itching sensation in the affected areas, which can become more intense if you go into a warm room.

In severe cases, the surface of the skin may break and sores or blisters can develop. It’s important not to scratch the skin as it can break easily and become infected.

What causes chilblains?

Chilblains are the result of an abnormal reaction to the cold. Some people develop chilblains due to poor circulation since cold temperatures cause small blood vessels to tighten and limit circulation towards the extremities like your toes.

When the skin is cold, blood vessels near its surface get narrower. If the skin is then exposed to heat, the blood vessels become wider. If this happens too quickly, blood vessels near the surface of the skin can’t always handle the increased blood flow.
This can cause blood to leak into the surrounding tissue, which may cause the swelling and itchiness associated with chilblains.

Treating chilblains

Chilblains often get better on their own after a week or two. It may help to use a soothing lotion, such as calamine or witch hazel, to relieve itching..

If your chilblains are severe and keep returning, speak to your doctor who can prescribe proper medicine.

Preventing chilblains

If you’re susceptible to chilblains, you can reduce your risk of developing them by:

  • limiting your exposure to the cold
  • looking after your feet
  • taking steps to improve your circulation

Complications of chilblains

If you have severe or recurring chilblains, there’s a small risk of further problems developing, such as:

  • infection from blistered or scratched skin
  • ulcers forming on the skin
  • permanent discoloration of the skin
  • scarring of the skin

It’s often possible to avoid these complications by:

  • not scratching or rubbing the affected areas of skin
  • not directly overheating the chilblains (by using hot water, for example)

You can also help reduce your risk of infection by cleaning any breaks in your skin with antiseptic and covering the area with an antiseptic dressing.

Treatment for Cracked Heels

Cracked heels mean your skin is screaming for moisture. When skin on the feet becomes so dry that it cracks, you know you’ve got a serious dry skin problem. Cracked heels need some serious moisture fast to prevent pain, bleeding, and infection.

“You’ve got to keep skin well moisturized,” says Alan K. Mauser, DPM, a podiatrist in Louisville, KY. “You’ve got to reduce the callus tissue either manually or chemically. Sometimes you can put medication on there that reduces the callus tissue, but it’s a constant diligent job to keep your skin moisturized.”

Cracked Heels: Moisturize, Moisturize, Moisturize

Cracked heels occur for one main reason — the skin on your heels is just too dry to support the immense pressure on them. So when the foot expands, that dry, callused skin on your heels just splits. The best possible treatment for cracked heels is to get some moisture back in those feet, right away!

And it’s not just so your feet look pretty: cracked heels can pose a serious foot problem if the cracks or fissures open too much and allow for an infection to develop.

How to Treat Cracked Heels

Here’s how you can keep your heels crack-free:

  • Invest in a good foot cream. Look for rich, heavy moisturizing creams or even oils to rub into your dry feet.
  • Try petroleum jelly. It may take a while to soak in, but petroleum jelly is a good way to restore moisture to cracked heels. Try coating your feet in petroleum jelly at night before bed, slip on some comfy socks, and let it soak in overnight while you are asleep.
  • Ease off the soaps. It’s important to keep cracked heels clean and dry, but a harsh soap can keep drying out those feet. Use a gentle, mild cleanser that won’t strip more moisture out of your feet.

If you spot any signs of infection (soreness, redness, or swelling) around a dry, cracked area, you should get to a podiatrist. And people with diabetes should always have any foot condition checked out by a podiatrist.

The good news is with some extra effort and some pampering, you can get cracked heel skin cleared up rather quickly.

Reference: https://www.everydayhealth.com/foot-health/cracked-heels-treatment.aspx

The Season for Socks

When it comes to your foot health socks are usually over shadowed by the search for the best exterior footwear. However, choosing the right socks is a highly important part of keeping your feet (and general health ) in the best condition.  When the seasons are changing and the weather is turning colder it’s well worth the effort to stock up on the appropriate socks.

Cotton socks – just say no

Like most people, your sock drawer is probably crowded full of a wide variety of styles and colors of cotton socks.

The reason cotton socks are absolutely terrible choices for cool weather is because they have little insulation value and because they absorb and hold moisture. Worse yet, once a cotton sock is wet, it loses all insulation value. The end result of wearing cotton socks during the winter is that as your foot perspires the sock absorbs the moisture and then holds it, thereby coating your foot with a slick film of water while losing all insulation value in the process.

Blended wools are best

For cold weather, a sock made of wool, IsoWool, shearling, fleece and similar type synthetic materials must be used. The reason these types socks are excellent for winter wear is because if the socks get wet (due to excessive perspiration from the foot), the socks themselves do not lose their insulating properties. Additionally, the various styles of synthetic socks are also generally far thicker than a standard thin cotton sock, allowing the sock to absorb far more moisture.  Moreover, and one of the neatest features of these types of socks, is that dry themselves out by simply being worn. The body heat of a person can actually dry out these types of socks.

Winter socks aren’t just for outdoor use, either. If you suffer from cold feet while just sitting at home, as many people do, take a look at the socks you wear. If they are made from cotton, regardless of how thick or stylish they might be, you might as well be sitting around barefoot as the sock is potentially doing more harm than good.

Remember, in cold weather, particularly if you engage in strenuous activities, avoid any socks that has any cotton content in it. Your foot will be thankful to you for it.

Reference: http://www.bigskyfishing.com/snow-boots/winter-sock.php

Wearing shoes without socks leads to rise in cases of athlete’s foot, Royal College of Podiatry warns

The trend of wearing shoes without socks is leading to a rise in cases of problems such as athlete’s foot, the College of Podiatry has warned.

The “bare ankle” look has filtered down from the catwalk to the most avid followers of fashion, with designers of menswear showcasing their formal attire with sockless models in suits.

Some of Hollywood’s biggest stars have experimented with the style, including Bradley Cooper, Ryan Gosling, Orlando Bloom and Jude Law – and online guides on how to go “sockless with style” are littered with advice on how to adopt the look, with helpful pointers such as only doing it with slim tailored trousers.

Yet beyond the inevitable concern of suffering from smelly shoes brought about by a lack of cotton, it appears men are failing to realise some of the more serious repercussions and are seeking out help from podiatrists and chiropodists.

“As a whole, we are seeing more and more men coming to us with issues caused by poorly fitting footwear, and not just ones choosing to go sockless,” said podiatrist Emma Stevenson, from the College of Podiatry.

Because the phenomenon is still in its early stages, the college is yet to carry out any formal studies to shed light on the number of people affected – but is keen to make sure people are aware of the health problems that might arise.

Feet, for example, typically produce half a pint of sweat a day and any moisture, if not soaked up by socks, is maintained in synthetic and non-breathable material – leaving people open to fungal infections.

One way Mrs Stevenson recommends solving this issue is by placing dry tea bags in shoes overnight to absorb any leftover sweat, while also suggesting men spray their feet with underarm antiperspirant.

She said: “Depending on the level of sweatiness of the foot, there may be issues with too much moisture in the feet, which can leave you vulnerable to fungal infections such as athlete’s foot.

“On average your feet will sweat half a pint a day; that’s a lot to be pouring out straight into your shoe without it being absorbed by a sock.

“Many shoes that are available on the high street today may have leather uppers but are lined in synthetic material, which is not breathable. If the lining is not breathable then moisture, heat and bacteria will all be trapped inside the shoe.”

Her advice is to give shoes 48 hours to dry out to prevent bacteria breeding. However Mrs Stevenson, who sits on the council of the College of Podiatry, also points out that ill-fitting footwear and a lack of socks can lead to issues like blisters and the formation of painful corns, calluses and ingrown toenails.

Tips for avoiding problems caused by wearing shoes without socks

According to Emma Stevenson, College of Podiatry

  • Spray feet with underarm antiperspirant prior to putting your shoes on
  • Don’t wear the same shoes everyday
  • Give shoes 48 hours to dry off
  • Use dry tea bags to absorb excess moisture in shoes
  • Wash and dry feet correctly after going sockless
  • Don’t do it if your shoes begin to give you pain

“Another of the biggest issues is also the new trend for narrow, pointed men’s shoes, and slip-on shoes. Going sockless is common with both of these styles,” she said.

“Pointy shoes are not shaped appropriately for the foot, resulting in ill-fitting shoes. This in turn causes friction over bony prominences in the feet such as the toes and heels.

“In addition to increasing the risk of ingrown toenails, other bony defect issues such as bunions can be exacerbated by pointy shoes. Likewise, slip-on shoes cause the toes to claw in order to keep the shoe on the foot and can also result in increased friction on the back of the foot where the foot slips in and out of the shoe.”

Source: Telegraph | Not Affiliated with Aetrex Worldwide

If Your Hands or Feet Ever Feel Tingly or Numb During a Workout, Here’s Why

I usually start to feel it near the midpoint of my cardio workouts—a numb or tingling feeling in my hands. As far as inconveniences go, it’s pretty minor (only slightly more annoying than remembering midway through a workout that gray leggings are never a good idea). But tingling hands are still not something I want to deal with at the gym.

So, in the name of health journalism, I decided to talk to some experts and find out why this midworkout pins-and-needles sensation happens to me—and if there’s anything I can do to prevent it. Here’s what I learned.

Tingling or numbness in the hands is usually a sign that blood flow to the nerves is being blocked.

The countless nerves that run throughout our bodies are super sensitive, and the most sensitive of all are sensory nerves—the ones that give feeling. So even a slight change in blood supply to those nerves can impact what we feel, resulting in numbness and tingling (there’s an actual term for that feeling, by the way; it’s called “paresthesia”). “The most common cause for changes in blood supply to nerves in a healthy person is positional,” Jeffrey M. Gross, M.D., medical director at NYU Langone Physical Medicine and Rehabilitation Associates, tells SELF. It’s the same reason your arm may get numb if you fall asleep on it—that position blocks blood supply to the nerves.

During any kind of cardio—running, using the elliptical, even vigorously walking—the arm is often bent at the elbow. That position forces the ulnar nerve (aka the “funny bone,” which yes, is actually a nerve), which runs along the inside of your forearm and down to your pinky and ring fingers, to stretch across the bone in your elbow. Stretching that nerve cuts off its blood supply, which in turn, makes your pinky and ring fingers feel tingly and numb. “Everyone’s anatomy is a little bit different, so some people are more prone to this than others,” says Dr. Gross.

Clenching or pumping your arms too aggressively midworkout can also contribute to the sensation.

“When people are limited for time or are stressed, they tend to make a tight fist and an aggressive pumping motion during exercise, which can make the tingling or numbness worse,” Alice Chen, M.D., a physiatrist at the Hospital for Special Surgery in New York City, tells SELF. Clenching your hands into fists isn’t great running form anyway—letting them swing naturally by your side is better for momentum and helps you maintain proper trunk rotation as you move. Instead, relax your grip and imagine lightly holding something between your thumb and pointer finger. Concentrating on loosening your grip will also prevent you from pumping your arms too vigorously (which is a waste of energy), says Dr. Chen.

The spirit fingers approach works too—simply shaking your arms and hands out once they start to feel strange can help get the blood flowing properly again. The bottom line? “Change your form or position so your arms and hands aren’t stuck in the same place for too long,” Brittni Rohde, M.D., a sports neurology fellow at Michigan NeuroSport at the University of Michigan, tells SELF.

You may feel tingling and numbness in your feet too—it happens for a similar reason.

Exercising increases blood flow to your muscles, causing them to swell, says Dr. Gross. This muscle swelling is more common in the legs and feet during exercise because of gravity—the fluid in the lower body increases much more than the upper body. When your feet swell during a workout, they press against your sneakers and the nerves can become slightly compressed. Cue the numbness and tingling.

A tingling or numb sensation is more likely in a situation where your feet remain stationary, like when you’re using an elliptical machine, an arc trainer, or even a bike. “On the elliptical machine, your foot is swelling inside of your sneaker and not changing positions,” says Dr. Gross. That forces the swollen foot to hit against the inside of the sneaker more than if you were running, where the foot and sneaker are both moving.

If you’re doing something that requires movement and still feel tingling or numbness, it could also be an issue with your sneakers. If your shoes are too tight, or you lace them up too snugly, your foot doesn’t have room to expand, which can lead to that uncomfortable sensation.

Numbness during exercise is usually nothing to worry about, as long as it goes away.

“The tingling or numbness is benign as long as it goes away when you shake it out,” says Dr. Chen. But if the sensation lingers, doesn’t go away after you’ve stopped the activity, or gets worse, it could be a sign of a bigger issue like a pinched nerve, carpal tunnel syndrome, or even diabetes. And in very rare cases, persistent numbness that’s accompanied by muscle weakness could indicate something more serious like an underlying neurological disease such as multiple sclerosis—Dr. Gross suggests seeing your doctor immediately if you’re experiencing this.

But more often than not, in healthy people, it’s just a sign of a compressed nerve, and that feeling will go away once you shake it off. As for the health of your ego once your entire gym or running group watches you bring out the spirit fingers halfway through your workout? That’s not guaranteed, but it’s a hell of a lot more comfortable than dealing with pins and needles when you’re just trying to get in a good workout.

Source: Self.com | Not Affiliated with Aetrex Worldwide

Ragweed Allergy Awareness

Now that fall harvest season is upon us, along with all the wonderful sweater weather, and pumpkin spice flavored foods comes seasonal ragweed plant pollen allergies. Typically, ragweed season runs from early August until late October, early November, or whenever the first frost happens.

What Is a Ragweed Allergy?

Ragweed plants are soft-stemmed weeds that grow all over the United States. There are at least 17 species of ragweed that grow in North America. The plants are most often found in rural areas and open spaces that get plenty of sunlight.

Depending on the location, ragweed may begin spreading its pollen as early as the last week of July and continue into the middle of October. Its wind-driven pollen can travel hundreds of miles and survive through a mild winter.

What Causes Ragweed Allergy

Many people have an adverse immune response when they breathe in the pollen. Normally, the immune system defends the body against harmful invaders, such as viruses and bacteria, to ward off illnesses. In people with ragweed allergies, however, the immune system mistakenly identifies the harmless pollen as a dangerous intruder and begins to fight against it. A natural substance called histamine is released when the body encounters ragweed pollen. The histamine causes many uncomfortable symptoms such as a runny nose, sneezing, and itchy eyes.

What Are the Symptoms of a Ragweed Allergy?

Your symptoms may vary at different times of the year, depending on where you live and the weather. However, the most common ragweed allergy symptoms include:

  • itchy, watery eyes
  • scratchy throat
  • runny nose or congestion
  • coughing or wheezing
  • sinus pressure, which may cause facial pain
  • swollen, bluish-colored skin beneath the eyes
  • decreased sense of smell or taste
  • poor sleep quality

How Is a Ragweed Allergy Diagnosed?

Your family doctor can usually diagnose a ragweed allergy. However, they may refer you to an allergist for allergy testing to confirm the diagnosis. An allergist is someone who specializes in diagnosing and treating allergies and will give you a definitive diagnosis.

 Medications

Medicines that can ease symptoms include:

  • antihistamines, such as loratadine (Claritin) or diphenhydramine (Benadryl)
  • decongestants, such as pseudoephedrine (Sudafed) or oxymetazoline (Afrin nasal spray)
  • nasal corticosteroids, such as fluticasone (Flonase) or mometasone (Nasonex)
  • medications that combine an antihistamine and decongestant, such as Actifed and Claritin-D

Ask your doctor about prescription drugs, such as montelukast (Singulair), if over-the-counter medications are ineffective.

The Paleo Based Diet

If a caveperson didn’t eat it, neither should you. This is the mantra of the Paleo diet.

When you are following the Paleo Diet, you can eat anything we could hunt or gather as was done thousands of years ago – things like meats, fish, nuts, leafy greens, regional veggies, and seeds. Today, with our mind-boggling amount of foods we’ve become a species “dependent” upon grains – bread, pasta, rice, corn, and so on.

The Paleo Diet also almost completely eradicates sugar. Unless you’re getting your sugar from a fruit. No grains, no sugar, no processed foods are the foundation of this eating lifestyle. So, less carbs = less glucose in your system, which means your body will have to start burning fat as your fuel source.

Okay, so if we cut out the grains, almost all processed foods, and dairy, you’re left with only things that occur naturally:

  • Meat – GRASS-FED*, not grain-fed. Grain causes the same problem in animals as they do in humans.
  • Fowl – Chicken, duck, hen, turkey…things with wings that (try to) fly.
  • Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish
  • Eggs – Look for omega-3 enriched cage free eggs.
  • Vegetables – As long as they’re not deep-fried, eat as many as you want.
  • Oils – Olive oil, coconut oil, avocado oil – think natural.
  • Fruits – Have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.
  • Nuts – High in calories, so they’re good for a snack, but don’t eat bags and bags of them.
  • Tubers / gourds– Sweet potatoes and yams. Higher in calories and carbs, so these are good for right after a workout to replenish your glycogen levels.

These foods are naturally occurring in the wild or farmed and don’t need to be processed in any way (unlike grains) in order to be consumed. The other great thing about vegetables is that they’re incredibly nutrient dense and calorie light.

The Paleo Diet is an effort to go back to eating how we’re biologically designed to eat, allowing us to tap into our genetic potential and start living healthier immediately. To learn more about the Paleo diet check this link: https://robbwolf.com/what-is-the-paleo-diet/

 

Source: https://www.nerdfitness.com/blog/the-beginners-guide-to-the-paleo-diet/  (Not Associated with Aetrex)

Savory Butternut Squash Soup Recipe

The perfect soup to warm your soul on a crisp fall evening, pureed squash brings together all the flavors of autumn to your bowl. Naturally sweet butternut squash is enhanced beautifully by the use of cinnamon in this recipe. Chopped walnuts give this meal just the right amount of crunch. This soup will have all your senses soaring.

Ingredients (Serves: 3 1/2)

  • 1/2 whole Butternut Squash, peeled and chopped
  • 1/2 whole Onion, chopped
  • 1/2 quart free range, organic chicken stock
  • 1/2 tsp ground Cinnamon
  • 1/2 tsp Salt
  • 1/4 tsp ground Nutmeg
  • 1 Tbsp Organic Coconut Oil
  • Dash of pumpkin pie spice, seeds, and /or chopped walnuts garnish (optional)

Process

Note, these instructions are written assuming the standard serving size, since you have modified the number of servings, these steps may need to be modified for best results

  1. Sauté chopped onion in coconut oil in a large pot.
  2. Add in cinnamon, nutmeg, and salt.
  3. Add chopped butternut squash to pot, and pour in broth.
  4. Boil the butternut squash in the broth until tender.
  5. Puree soup in a food processor or high-speed blender until smooth.
  6. Garnish with a sprinkling of pumpkin pie spice, seeds and/or chopped walnuts.

Learn more about wellness diets and lifestyle at www.primalpalate.com.

(Not associated with Aetrex)

How to care for active feet

Whilst keeping fit works wonders for your overall health, being active can take its toll on your feet – increasing the risk of problems like blisters, sprains, tendon pain and fungal infections such as athletes foot.

But it is possible to keep active feet happy and healthy with just a few simple steps (pardon the pun). Here, podiatrist Emma Supple gives her advice onto staying injury-free and pedi-ready, no matter what your gym schedule looks like.

Choose shoes wisely

Choose the right footwear It is important to wear the appropriate shoes for each type of sport you participate in, otherwise you risk pain and discomfort as well as friction-induced surface wounds. Emma says:

“Don’t just wear generic trainers for all sports, it’s best to invest in tennis shoes for tennis, running shoes for running and tango shoes for tango.”
Don’t go skimping on the socks either, as exercising bare-foot creates the perfect environment in which fungus can thrive.

“Fungus love a hot moist environment and so be aware of this as a risk factor. Ways to manage this include spraying shoes with a shoe fresher spray but my advice would be wear socks and change them daily. Freshly laundered socks – in a pair – are a pleasure!”

Give your toes some TLC

Around 24% of runners say they suffer from dry skin on their feet – which can often crack and become painful. So, ensuring you give your hard-working feet the attention they deserve is a must.

“I always recommend a foot care regime of washing and scrubbing feet daily. It helps a great deal in the prevention of dry and cracked heels and feet, painful skin blisters and in softening areas of hard skin that can be areas of soreness. Applying a urea based foot treatment such as Flexitol Heel Balm, which is medically proven to hydrate dry, cracked heels and feet helps contribute to healthier, supple skin and provides visible results in just 1 day.”

Keep ’em strong

While we don’t think twice about dedicating whole gym sessions to our arms or legs, most people don’t bother with exercises that are foot-specific. However, Emma says, strong feet are key to sporting success.

“The foot is a marvel and strong feet – whatever the shape you have inherited – helps enormously for sport. In my clinical work I spend a lot of time encouraging foot strengthening exercises and in doing so, we really see improvements in painful foot conditions. There are only a few muscles actually in the foot and they need to be kept strengthened. The arch of the foot – the inner medial arch – contains four layers of muscle and keeping these strong is key.”
For an arch strengthening exercise, simply clench your arch super tight, hold for 20 seconds and repeat. Aim for at least twenty per foot, per day for super-strong dancers’ feet!

When to stop

If your feet hurt during exercise, it’s important to act on this rather than simply ignoring the problem, as ‘powering through’ any pain could just end up making things worse.

“‘The Gift of Pain’ is the phrase we use clinically to describe the importance of being aware of early niggles and taking measures to stop it. It is best to rest for a day or more and do something differently.”
Emma adds:

“For instant relief of sore feet, put them in some ice-cold water for no more than 15 minutes. This is great for taking the heat out of feet and therefore combating any injuries and inflammatory processes that go on to cause and underpin chronic injuries.”

Recovery

If you have completed an endurance sport such as a marathon or mountain hike, your feet are probably hurting and in need of some attention, so make sure you have a game plan in place.

“Deal with the blisters first and make sure you do not take the top layer of skin off of them as that will make them even more painful. It is best to pop them in controlled conditions using a sterilised needle. Simply pierce the blister to expel the fluid and tape down the blister afterwards so it can selfheal. Rest your feet for a few days – walking gently is the best way to recover and Epsom salt baths are said to be very helpful too. Any blackened toenails and the likes will develop over a few days, so see your podiatrist if you have concerns.”
Another top tip for racers: always pack a pair of flip-flops for the finish line, so you can swap your sweaty trainers for fresh air and post-race comfort.

Source: Net Doctor | Not affiliated with Aetrex Worldwide

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