Summer Foot Care

Summer is here, and many of you will be kicking off your shoes at home, at the beach or in the park. But is that a good thing?

To sort the myths from the facts about your feet, Dr. Tracey Vlahovic, associate professor of podiatric medicine and orthopedics at Temple University's School of Podiatric Medicine, offers this information about your tootsies with a caveat -- always check with your doctor before starting any treatment:

Myth: Flats, flip-flops and going barefoot are good for your feet.

Fact: "This is a common misconception, because we always hear about the problems with high heels," Vlahovic said in a prepared statement. "But these three present their own types of problems." Flip-flops provide no support, which can cause plantar fasciitis, ankle sprains and tendonitis. Wearing flats can lead to severe heel pain and blisters, crowding toes and conditions such as hammertoes and bunions. Walking barefoot leaves feet open to cuts, scrapes, bruises, and puncture wounds along with skin issues or nail injuries.

Diagnosis: Flip-flops or flats are fine for a few hours, but you should stretch your Achilles tendon for a bit if you wear them for longer than that, Vlahovic said. Save walking barefoot for around your own home, unless you are at risk for diabetes or have peripheral vascular disease. In those cases, always wear shoes in and out of the house.

Myth: Over-the-counter scrubs and soaks for corns are safe and effective.

Fact: "At-home soaks or scrubs would just exfoliate, not remove corns," Vlahovic said.

Diagnosis: A corn is a buildup of skin with a hard center. This often is caused by a hammertoe in which the toe knuckle rubs against the shoe. To permanently remove a corn, the hammertoe must be corrected so that it stops rubbing against the shoe. Or, just wear shoes with a wider toe box.

Myth: Feet don't need sunscreen.

Fact: "Skin cancer on the legs and feet actually has a high mortality rate due to people forgetting to do skin checks on that area. It's often caught too late," Vlahovic said. "This is due in large part to the fact that many people simply forget to apply or reapply sunscreen to the lower extremities."

Diagnosis: Apply sunscreen with an SPF of at least 15 and with both UVB and UVA protection every two to three hours to the feet. Apply more often if you're going to be at the beach, in and out of the water, or sweating.

Myth: All pedicure salons use sterile instruments, so it's fine to use theirs.

Fact: "Unfortunately, this is not the case with all nail salons," Vlahovic said. "As a result, the instruments can spread germs that can cause nail fungus and bacterial infections."

Diagnosis: Invest in your own nail files, clippers and cuticle sticks, unless you can be sure your nail salon sterilizes its instruments after each use. Also ask the technician if they have a clean bowl or basin or one with individual liners before sticking your feet in the motorized tub.

Myth: It's best to trim your toenails straight across.

Fact: Doing this, and cutting them too short, can lead to ingrown toenails, a true danger for diabetics. Untreated ingrown toenails can lead to infection and possibly an abscess requiring corrective surgery.

Diagnosis: Leave the nail slightly longer, trimming along the natural curve of your toe.

Myth: Soaking your feet in vinegar clears up toenail fungus.

Fact: "Vinegar can't penetrate the layers of the nail to get to the infection site. And without proper treatment, the infection can spread to other nails," Vlahovic said.

Diagnosis: See your dermatologist or podiatrist so they can perform a culture to see if it is definitely a fungal infection. Follow their instructions to the letter to avoid a recurrence.

Myth: Athlete's foot and warts aren't contagious.

Fact: Both are highly contagious, and easily spread in environments such as locker rooms or showers. They are often picked up through small breaks in the skin of the foot bottom.

Diagnosis: Keep your feet clean and dry, don't wear dirty socks and thoroughly clean your bath or shower area. "If one person in the household has it, everyone should be cautious and take proper precautions," Vlahovic said. If you must use a public shower, wear flip-flops.

Myth: Duct tape removes plantar warts.

Fact: Studies have shown duct tape to be one of the many ways to treat warts, but Vlahovic noted that several studies have shown duct tape in no better than a placebo.

Diagnosis: "If you have a plantar wart, don't pick or perform bathroom surgery on it," Vlahovic said "Don't put duct tape on it and expect it to go away, since there is a specific protocol for using it. See your dermatologist or podiatrist for this and other treatment options."

More information
The U.S. National Library of Medicine has more about foot health.

Nail Changes

Nails change with aging. They grow slower and may become dull and brittle. They may become yellowed and opaque.

Nails, especially toenails, may become hard and thick. Ingrown toenails may be more common. The tips of the fingernails may fragment.

Sometimes, lengthwise ridges will develop in the fingernails and toenails. This can be a normal aging change. However, some nail changes can be caused by infections, nutritional deficiencies, trauma, and other problems.

Check with your health care provider if your nails develop pits, ridges, lines, changed shape, or other changes. These can be related to iron deficiency, kidney disease, and nutritional deficiencies.

Lastest manicure

Are Sunscreens Bad for Nail Polish?

Are you surprised more people haven’t asked about this? Why? Because it’s TRUE that sunscreens can soften or dissolve acrylic nails or nail polish. Sunscreen ingredients can be tough to dissolve.

Anyway, it just so happens that some of the ingredients used to dissolve the sunscreen agents also dissolve the kinds of acrylic chemicals used in nail polishes and fake nails. In fact, some of these “dissolving agents” (or emulsifiers, as we chemists like to refer to them) are used in acetone free nail polish removers!

For example, if you look at Cutex’s Acetone Free polish remover, you’ll see that it contains “dimethyl adipate” which is very similar to “dibutyl adipate,” a common emulslifier used in sunscreens. So it’s not surprising that you’re seeing a problem with your sunscreen making your nail polish sticky! And, this problem is only likely to get worse because as new high SPF, broad spectrum sunscreens become increasingly popular, cosmetic formulators will have to add more “dissolving agents” to the product to keep the active ingredients dispersed.

Unfortunately, we can’t just tell you which sunscreens will cause the problem and which won’t. We’d have to test each sunscreen with each type of nail polish before we’d know for sure. That’s not very practical for us do to, but we can give you a tip for testing your favorite products:

How To Tell if Your Sunscreen Will Ruin Your Manicure

Smear a little of your favorite nail polish on a piece of glass (you can use an empty nail polish bottle or even a old compact mirror. Then, take that with you when you’re shopping for a sunscreen. Squeeze a little of the sunscreen product onto your polish smear and see if it softens the film. That should be a pretty good predictor if it will be ok when you actually apply it with your manicured fingers.

Press On Pedicure - hot or not?

For the woman who has no time on her hands (or her feet) there is the Express On Toe Nail system by Kiss. Each nail comes with very sticky glue attached to the back. When under the gun and you can't get to the salon, you just reach down, apply the nail to the applicable toe and with a press of the finger, you have a pedicured toenail. The nails can be applied for just the evening or will stay on for up to three days.

Express Nails

How To Do Your Nails Fast
When you are in a rush, decisions have to be made. Prioritize. Do you shape or polish? Do you quick-dry or go the long, slow route? New formulas allow for snap decisions:

Speed-dry enamels are worthy of their name (you can open mail, search for keys, or put on your tightest long-sleeved shirt within seconds), but there's a downside: "As fast as they dry, that's as fast they chip," insists manicurist Elisa Ferri, so save them for emergencies. Take a few extra days out of a fast-dry manicure by doing a daily touch-up with a quick-drying coat.

In the other corner, there are strong, chip-resistant formulas - the tortoise of the polish race. To pick up the pace of these tougher enamels, like L'Oreal Shock Proof, carefully submerge freshly painted nails in a bowl of ice-cold water for 30 seconds to harden still-groopy polish.

Light or sheer shades are best for hasty manicures, Ferri says. "You can even get away with just a wide stripe down the center" rather than painstakingly painting the entire nail.

If a manicure is beyond the repair of a topcoat or two, face facts and call in the remover. You can keep single-use packets of nail polish remover (Cutex and Get Fresh make them) on hand so you can strip away color on the run.

When there is no time for polish, just clean underneath the nails, rub on a buffing cream, and shine them with a chamois buffer.

Tips to keep your nails strong and sexy

Our hands are such an integral part of our daily lives, and constantly, we risk their health and strength, often without even noticing, because of the hustle and bustle of our day-to-day activities. Take a few moments each day, or at least a few times a week, to monitor the condition of your nails -- the color, the texture, the appearance of ridges or white marks.

Make a greater effort to take good care of your nails, and you will be thrilled with the way they complement your wardrobe and your own personal style. Consider the following tips as a way to enhance the health and quality of your nails.

Great, healthy Nails

* Apply speed-dry nail polish when time is of the essence;

* Drink a lot of water. Keep your body hydrated everyday to maintain healthy nails;

* Fortify your diet with FDA approved vitamins or supplements. Your fingernails count on you to be responsible with your health and your diet. Unless instructed otherwise by your physician, increase your daily doses of Vitamin A, Vitamin C, calcium, folic acid, protein, Vitamin B12, and zinc;

* Touch up your manicure on a daily basis to prevent chips and cracks.

* Your nails depend on you to maintain a healthy diet. Take in a lot of healthy foods.

Nail polish tips

* Finish with a clear topcoat to add gloss and sheen;

* Start with a base coat to strengthen and protect the nails;

* Store nail polish in the refrigerator to maintain a smooth consistency;

* Try not to store nail polish in a room that becomes cold. The nail polish bottles may break without warning, leaving you with a big mess.To avoid breaking nails or brittle nails

* Avoid using your nails as tools. This means no picking, scratching, digging, pinching, etc. You know who you are;

* Increase the amount of calcium in your diet;

* Use products containing alcohol, especially perfumed lotions, sparingly. These items can make nails prone to breaking;

* Wear rubber gloves when you do chores that involve continual submersion in water or contact with harsh detergents or chemicals.

A Handy Nailcare Guide

• Fingernails are formed under the cuticle and grow out toward the fingertip. Thus any injury to the cuticle can affect the nail.

• It takes about six months for a nail to grow from cuticle to tip, but nail growth varies from person to person and finger to finger. Thumb and pinky nails grow more slowly than those on the middle and index finger. Male nails grow a little faster than female nails. Fast-growing nails are an indication that you are well-nourished, but no single food promotes nail growth.

• Taking vitamins or minerals or increasing protein intake will not strengthen nails. Nor will consuming gelatin, contrary to myth and advertising.

• Nail ridges and spots are seldom anything to worry about. Many people have white lines or spots on one or more nails. Vertical ridges or striations are often hereditary and may become more prominent with age. Horizontal ridges are usually the result of small injuries or overzealous manicuring. Most dark-skinned persons have pigmented bands on their nails. Occasionally, however, ridges and other nail abnormalities are a sign of a serious illness.

• Splitting nails are usually just another version of dry skin. Fragile nails are sometimes caused by thyroid disorders, anorexia, anemia, or severely deficient diets. But most often they are just a nuisance.

• Dryness is an enemy of fingernails. Hot water and soap can dry them; so can gardening or household chores. Keeping nails wet for long periods makes them brittle when dry. Winter is hard on nails, so gloves and a moisturizer are a good idea.

• Another enemy is nail products. Cuticle removers contain harsh chemicals that can make your nails drier; so do nail polish and polish remover. Chemicals in nail wraps or “sculptured” nails can damage nails and the nail base. The fewer compounds you apply to your nails, the better.

UC Berkeley Wellness Letter, January 2005

The most popular nail color

There is one nail color out there that is famous for it's perfect color. Perhaps the most popular -- & most universally beloved -- nail polish color is OPI's 'I'm Not Really a Waitress' . No shock there, huh?

How to give a foot massage

How does a foot massage sound?

Regardless of whether you're on the receiving end of a foot massage or you're the one giving it, you both will experience many benefits, Even if you are simply massaging your own feet, it can still be a rewarding and satisfying way to end your day.

The giver: Giving a friend or loved one a foot massage is very soothing and calming for you, too, and can actually cause your blood pressure to decrease. It's a very caring, nurturing, and bonding experience to share with another person.

The receiver: Obviously, this is really the best position to be in. Foot massage will help reduce your stress, boost circulation, and relieve blood stagnation from wearing ill-fitting shoes. In addition, it will dramatically relax your body, soothe foot muscles, and undo knots and tension in your toes, balls of your feet, arches, and ankles. It will even soften your feet if a cream or massage oil is applied!

One-on-one: Though not as fulfilling as having your feet massaged by another, self-massage enables you to care for your feet on a regular basis, to de-stress and pamper your feet as you see fit.

Techniques of foot massage

A foot massage can be performed at any time you wish or as part of a home pedicure procedure. The following illustrations depict some standard foot massage techniques that a nail technician might perform on a client during a pedicure. If you do not have a willing partner to give you a massage, never fear. These techniques are just as easily done (with some minor alterations) alone.

If a partner is involved, have the one receiving the foot massage recline against a big pillow on the sofa or bed to fully relax the entire body. Foot massage feels really great if the whole body is at ease.

If you're going solo, find a comfortable chair, preferably one with padded arms and a foot rest, such as a recliner. Sit back, prop one foot in your lap and let the other rest extended in front of you, and massage those feet until they smile.

If using a massage oil or lotion, protect clothing and furniture with a towel or two. Rub oiled or creamed hands together vigorously to warm them before beginning the foot massage. Complete all six steps on one foot before moving on to the other.

Step 1: Stroke the top of the foot

Stroking stimulates circulation and warms the foot. Holding your partner's foot in your hands, on the top of the foot begin a long, slow, firm, stroking motion with your thumbs, starting at the tips of the toes and sliding back away from you, all the way up to the ankle, then retrace your steps back to the toes with a lighter stroke. Repeat this step three to five times.



Stroke the bottom of the foot.

Step 2: Ankle rotations
Loosens joints and relaxes feet. Cup one hand under the heel, behind the ankle, to brace the foot and leg.

Grasp the ball of the foot with the other hand and turn the foot slowly at the ankle for three to five times in each direction. With repeated foot massages, any stiffness will begin to recede. This is a particularly good exercise for those of you suffering from arthritis.



Rotate the foot from the ankle.

Step 3: Toe pulls and squeezes
Toes, like fingers, are quite sensitive to the touch -- this massage can be very calming. Grasp the foot beneath the arch. With the other hand, beginning with the big toe, hold the toe with your thumb on top and index finger beneath.

Starting at the base of the toe, slowly and firmly pull the toe, sliding your fingers to the top and back to the base. Now repeat, but gently squeeze and roll the toe between your thumb and index finger, working your way to the tip and back to the base. Repeat these two movements on the remaining toes.



Gently pull and squeeze the toes.

Step 4: Toe slides
Grasp foot behind the ankle, cupping under heel. With the index finger of the other hand, insert your finger between the toes, back and forth for three to five times.



Slide your fingers between the toes.

Step 5: Arch press
Releases tension in the inner and outer longitudinal arches. Hold foot as you did in Step 4.

Using the heel of your other hand, push hard as you slide along the arch from the ball of the foot toward the heel and back again. Repeat five times. This part of the foot can stand a little extra exertion on your part, just don't apply too much pressure. Push your hand along the arch of the foot.


Step 6: Stroking. Repeat step 1
This is a good way to begin and end a foot massage.

Agony of the Feet Relaxing Massage Oil
You'll need:
2 teaspoons (10 ml) castor, jojoba, soybean, or extra-virgin olive oil
3 drops lavender essential oil
1 drop German chamomile essential oil
1 drop geranium essential oil

To make:
Combine all the ingredients in a small bowl. Stir thoroughly. Yields one treatment.

To use:
Use approximately 1 teaspoon (5 ml per foot and massage in completely. Inhale the aroma on your hands before you massage, and continue to breathe deeply, as these particular oils are extremely calming. Put on socks after massage to absorb excess oil and soften feet.