We all remember comedian Tim Allen's antics on his television show "Home Improvement". The clumsy handy-man is a very relatable character to many of us, because most people have had their own adventures (and mishaps) with home improvement. As spring an summer come fully upon us, many of us will undertake tasks both large and small around our house. Some are outdoor tasks, like gardening, building patios/decks, or painting the house. Others will undertake indoor painting, small repairs, and even full renovations of rooms or possibly their whole house. What better time to undertake such tasks then when the weather is nice and you can take time off from work? We wish you the best of luck in your do-it-yourself undertakings and want to remind you of how your feet factor in.

Since your feet are the foundation of your body, you won't be able to get much work done when they are in pain or injured. Be mindful of your feet and careful while performing tasks and you should be able to avoid injuries during home improvement tasks. If at any time you experience pain or an injury, don't hesitate to contact our office. We can get you back to pain free health faster when you don't ignore problems and schedule an appointment.

1. First of all, protect your feet while doing home improvement. Your feet need plenty of support, and you should choose tennis shoes or work boots that have adequate support to avoid over-use injuries like plantar fasciitis. This is especially true when you're increasing the load on your feet, say carrying multiple loads of mulch, shingles, patio pavers, etc. If your usual "work" shoes or boots are old or in poor condition, please replace them. This small purchase will save you from unnecessary pain and suffering. Also, be sure that your feet are protected. Home improvement often comes with heavy objects or tools, and dropping such an item on an unprotected foot can have serious consequences. Be sure your feet are covered, and wear steel toe boots if you are working with very heavy equipment or items. You also want to make sure the soles of your shoes are in good condition, since job sites are riddled with sharp objects under foot. Remember, you need the right tool for the job, and in the same way, the correct shoes are a must.

2. Take your time. We all know the adage "measure twice, cut once". This attitude is true in home improvement. You need to plan carefully, be precise, and work smart. Taking your time will help you avoid accidents. This is especially true when your eye-sight is obstructed. Take your time when carrying loads of objects that obstruct your view, as well as when walking on stairs with objects. This will help protect your feet from dropped objects, stubbed toes, injuries from stepping on objects, and trauma like sprained ankles. By focusing on your task, being aware of your surroundings, staying alert, and taking your time you can avoid many complications, both in your project and in your foot health.

3. Your feet are often not the right tool for the job. We all have to improvise sometimes in home improvement tasks. As amateurs, we don't have all the tools and skills that the professionals have. This doesn't mean that we can't complete the job, but we should keep in mind that your feet aren't a multi-use tool. They are for supporting your body and getting you from place to place. They should not be used to replace a sledge hammer or other tool in demolition projects, be used to kick any unruly objects, or to prove the stability of an object you are standing (or jumping on). Remember Tim Allen- showing off often leads to mishap. Don't ask your feet to do jobs intended for pry bars, hammers, wrenches or other tools.

4. Take a break when you need it. Lots of physical labor can be draining on your body, especially when it isn't used to it. Be sure to rest and recover when necessary. This will help you avoid over-use injuries like plantar fasciitis, Achilles tendonitis, or stress fractures. Break up large tasks, and try to mix activities with high physical demand with those that have less demand. Take time to rest your feet, like during a lunch or coffee break. Bear in mind your age and physical condition when undertaking tasks, and make reasonable deadlines for completing tasks. Be honest with yourself about how much work is involved in a task and your ability to complete it. You may need to enlist help, even from a professional contractor, for a project or a portion of a project. Be sure to rest after a hard day, and refuel with a good diet and plenty of fluids. Also, be aware of sunlight during outdoor tasks. Wear sunscreen and drink lots of clear fluids (preferably water and possibly some supplemental sports drinks) to rehydrate your body.

5. Treat your feet well. Demanding a lot of your feet may mean repaying their hard work with some attention. Address any job-related injuries (scratches, blisters, bruises) with the appropriate care, including cleaning and disinfection of open injuries, icing of bruising and swelling, and topical and oral medications for pain. You may also find soaking in warm water is an excellent way to rejuvenate tired feet. You can also treat your feet well while they're in your shoes. Custom orthotics are a great way to avoid complications from your feet, prevent pain, and offer adequate support. You may also choose some extra padding, like the Spenco flat insoles available on our online store. Visit our store at http://www.ourdoctorstore.com/vail/store/item.asp?ITEM_ID=306 for information on Spenco padded insoles and other products to improve your foot health. These will be delivered straight to your door, to be added to your shoes for the protection, comfort, and support of your feet.

If at any time you experience a problem, big or little, with your feet do not hesitate to call our office. We look forward to helping you find relief from all the home improvement disasters that may befall your feet. Call us for nail punctures, stubbed toes, feet that items were dropped on, plantar fasciitis pain, turned ankles... we look forward to treating the Tim Allen in your life.

Spring is a time many people join recreational softball leagues. You can join a church team, a team of people from your work, or even just a team of friends who play. Some leagues are more advanced than others, and some are more competitive as well. You should also search out information on whether a league is co-ed and what requirements go along with that classification. No matter what type of league you are looking to join, you should keep a few things in mind.

First, softball is usually a pretty safe sport to play. There is no contact, and most recreational leagues are designed with fun and sportsmanship in mind. But as with all physical activity, injuries are always possible. Common in softball are turned ankles (due to sharp turns while running and possibly from contact the base in an awkward manner, whether running or sliding into the base). This is an injury we see often and are able to treat. Turning your ankle can result in a sprain or tearing of the ligaments along the sides of your ankles. Sprains can be painful, and limit your mobility and physical activity. Seeing your podiatrist immediately means he will be able to immediately begin treating your injury and return you to your softball team. Also, beware of over-use injuries, especially if softball has been added to your normal exercise routine. These include plantar fasciitis (an inflammation of the tissues that connect your heel to your toes) and stress fractures. Both conditions can be painful and limit your physical activity. We also offer many treatments for these two conditions. Making an appointment at the first signs of injury and/or pain can greatly speed your recovery.

Also, keep your cleats in mind when you participate in softball. Be sure to check if your league has any specific requirements on cleats (some ban metal spikes for example). You should remember that even though you aren't in your cleats for long periods of time, you need to pay attention to them. Any shoes, especially ones that your wear while running and possibly jumping, need to have adequate support for your arches and should protect your feet. If your cleats cause you pain, or are worn out, you should replace them. Check your cleats every season to ensure that they are in good condition. Also, make sure your cleats have adequate time to dry between games and practices. This means you need to take your cleats out of your car trunk or bat bag to dry out. This helps prevent the growth of fungi, which can cause athlete's foot or yellow, cracked nails. Fungi thrive in warm, dark, wet environments, like in your cleats. Be sure to air them out and periodically (once a week) disinfect them with Lysol spray or a similar product.

Sure, Super Saver may have won the Kentucky Derby over the weekend but we're talking about running for fun and charity! This is the time of year to really begin kicking your preparation for 5k and other charity runs into high gear. Many people like the opportunity to compete with other runners or themselves, and charity runs are a great way to do this. Not only do you get to enjoy the race and give your workouts some greater incentive, you also get to help others. We want to encourage people to take advantage of the summer weather and the opportunities to race. Are you looking for races in Ohio? Click here to see Runner's World's list of races in our state for the 2010 season. The list is long, so you should be able to find races based on both location and date. We encourage you to find races and make the effort to train hard and beat your time this year!

Not at a high fitness level? That's ok! A "5k" race means it is 5 kilometers long: that's only 3.1 miles. Also, many races offer you the opportunity to join a run and a walk heat (group of people who start a race at the same time). This means that no matter your fitness level, you can help others by joining in to raise money for a good cause. And most races offer prizes (some door prizes and others based on place and category) and t-shirts or other memorabilia. We encourage you to find your race this summer.

Remember to keep your feet in mind when racing this season. Nothing will derail your training progress or your ability to excel in the big race faster than foot and ankle problems. When any problems arise, including pain or injury, don't hesitate to call our office. The sooner we can begin treating your injury, the sooner we can have you at performance levels and out training again. Also, make sure that your shoes are in shape for this season too. Old shoes will land you in our office and off your feet quickly. Check to be sure your shoes are in good condition and replace them if they are not. They should offer adequate support to your arches, and plenty of padding as your feet continually contact the road. Remember to always lace your shoes fully. And don't forget: we're the experts on your feet and foot health. As such, you should feel comfortable reaching our office if problems arise. Happy running!

Spring is a fun time for exploring your world, especially for your children. They love to enjoy the spring season, especially for the variety of weather it offers. Children love playing outside, and often will do so not only in spite of but because of rain. Exploring rain, puddles, mud, and the greenery that results from the spring warmth and wetness is great for children. It allows them to enjoy the outdoors and learn about their environment. Keep these tips in mind when encouraging your children to play in the rain.

Never play in the rain during a thunderstorm. Rain showers are usually safe, but any time you hear thunder or see lightning, it is time to move inside. You should also avoid very strong winds, as they can carry debris which can cause injury. Other strong weather problems you may encounter in the spring include tornadoes, hail (which Findlay witnessed yesterday), and even snow/ice when the temperature drops. Remember to stay away from dangerous weather conditions and heed all warnings from the National Weather Service.

Don't allow your search for puddles to lead you into unsafe areas. Streets often retain a lot of water in puddles or along drains. But playing in the street is never a good idea. Stick to puddles on sidewalks, or in grassy areas like your yard or park. Remember that wet grass can be quite slippery, so beware of falling down.

Dress appropriately for puddle jumping and spring weather. Sometimes spring rain can be cold. Protect yourself by layering the appropriate amount of clothing under a waterproof raincoat or jacket. This will keep your insulating under layers warm and dry, so you won't get too cold while playing in puddles. Remember that when you're wet, you will get cold faster. Be especially careful on colder days.

Wear the right shoes. Any time you are going to jump in puddles, you risk hitting debris or the side of a the hole the puddle has gathered in. Make sure your shoes offer support for your ankles and arches, and make sure they are closed toed to protect your whole foot from cuts, bruises and abrasions. Waterproof shoes or boots are also a good idea. Not only are rain boots fun and in style, they also keep your feet dry. This is the best protection against fungi which thrive in warm, wet, dark places (like your shoes). These kinds of shoes are also made to get wet and dry easily, which means that you won't have to wait as long for them to dry. Make sure your shoes are completely dry before wearing them again.

We hope you enjoy the spring season and the ever changing weather it offers. We hope you find some time to enjoy a rainstorm, even if it is from your porch or window with a hot cup of coffee in your hand. We also hope you and your children are able to enjoy the weather safely and avoid any foot or ankle complications. If problems should arise, do not hesitate to call our office. The sooner we can see you and begin treatment, the sooner we can have you out enjoying your spring- rain or shine.

Spring is a time of rejuvenation for most people. We clean our homes thoroughly, we ready our gardens, and often we kick our workout programs into over-drive. Spring is a great time to rejuvenate your body by beginning an exercise plan. The weather allows you to do many varied and enjoyable activities, which has shown to help people stick with exercise plans. It also allows you to begin working out before summer, when you will most likely spend some time in a bathing suit. If you are wanting to get back into the routine this spring, pay attention to these tips and reminders.

Exercise for health! Exercise is the best thing you can do for your body, especially paired with a balanced diet. Exercise helps us burn calories which cause unhealthy fat; strengthen our existing muscles, bones, ligaments, and tendons; reduce weight which causes stress on joints; reduce risks of many diseases like heart disease; reduce cholesterol, a major health risk; improve our mental state; and help us look our best. And these are just a few of the major reasons exercise is so good for you. This does not mean you need an expensive gym membership or a personal trainer. Walking a half hour a day is something you can do no matter your age or fitness level. It is one of the best ways to get back into the swing of exercising, and begin to work yourself back into shape for other activities. You should walk at a pace where you can still hold a conversation, but your heart rate should be elevated. Choosing a walking partner is also a great idea; it will reduce your boredom and keep you accountable for your daily walking routine. And spring is a great time to enjoy mild weather, budding plants, fresh smells, and enjoy some sunshine. Walking is also easy on your feet, as it is a low-impact exercise. It is one of the best ways to get back into exercising regularly.

Remember to wear the correct shoes for your activity. Exercise is nearly impossible when your feet hurt. Wear shoes designed for your activity. If you are walking, wear walking shoes. If you are lifting weights, then cross trainers are a good choice. Runners should invest in a good running shoe. Shoes are designed with activities in mind to offer you the correct amount of support and cushion for your activity. Old or worn out shoes will not offer you the correct support, and can lead to problems like plantar fasciitis, Achilles tendonitis, shin splints and stress fractures. Make sure your shoes are in good condition and always lace them entirely. You should also know that the right shoes will protect your feet from debris and other hazards as you exercise. Closed toes shoes may not make a stubbed toe pain-free, but they may prevent it from being a broken toe. Also, the wrong shoes can cause more problems. High heels or flip flops are not intended for walking long distances, so leave them out of your exercise program, or just running errands. These shoes do not offer the support your feet need, and at the end of the day your feet will be painful. Plan ahead with shoewear.

Wear sunscreen anytime you are outside, whether it be to exercise, do yard work, or just to relax. The sun is harmful to skin, and can lead to skin cancer. Putting sunscreen on any exposed skin, even on your feet, can help prevent sun burns and other skin damage.

Don't ignore your pain. Pain in your feet and ankles is not normal. If you experience any pain in your feet or ankles, this can be a sign of an injury. If you are experiencing pain or an injury, take the time off from your workouts to come see the podiatrist. We can help you recover and find relief from the pain, so that you can continue to exercise and improve your health without suffering through the pain of an injury.

Remember to drink plenty of fluids, water especially. Yes, sports drinks do help return electrolytes, but remember that your body's main need is water, so drink plenty of it. Not only will this help you to recover from your workout, but drinking water when dieting helps you to feel full and reduce cravings and hunger. Your body will function better when you get plenty of water, and you will be able to exercise longer in hot weather when you are properly hydrated. Remember that you need to drink water before, during and after your workout to maintain your hydration.

Do your homework. There are lots of diets and exercise programs available to you from every media source. This can be overwhelming at times. We encourage you to get back into an exercise routine, and choosing a program from television or online is fine. But remember that you need to consider the cost of these programs and equipment. Will you use a home gym, or will it just gather dust? Do you prefer to exercise outside by biking, walking or running? Pay attention to how you like to exercise and take that into consideration before buying a product. Also remember that these people are trying to make a profit and need to market their products. Although machines and programs can be a big help, you can also live a healthy life just by eating right and exercising regularly, even if its in a simple way like jogging. If you are looking for exercises you can do without a lot or no equipment, or for free resources, try scouring the web. There are lots of ideas you can share or receive for free. Even chat groups can help support your efforts to healthier living. Do not think that everything involved in losing weight requires a huge price tag.

Don't give up. Being consistent with exercise programs is a challenge! You may be able to work out one evening but not another. You may give in to a craving and "ruin" your diet. Realize that changing your diet and exercise routine is not an over-night endeavor. It will take time to change your standard behavior and attitude to one that encourages exercise and good food choices. Relapses happen to everyone. This does not mean that you should give up. You will not "ruin" a diet with one lapse, since this will be compared to the progress you have already made. Giving up on your new program is the only way to ruin yourself. A set back is not the end of an exercise routine or diet program unless you let it be the end of it. Work a little harder the next day and reset your attitude. Remember that you will need breaks from exercise routines as well. Trade one future scheduled rest day for your relapse day. Just remember that you need to get out and try again.

We hope that this spring will help you improve your health and well being! If you have any questions about exercise programs, or want to make comments to other patients, feel free to use this blog. And if you experience any problems with or pain in your feet and ankles, don't hesitate to call us. We want to get you back to enjoying the spring and your workouts as soon as you can!