Unfortunately, it seems like a fair amount of workers who are on their feet all day deal with pain and discomfort on a consistent basis. A recent survey of workers who spent long hours standing and walking revealed the true extent of foot discomfort among these workers. According to the survey:

• 53% of respondents reported experiencing foot pain several days per week or more.
• 42% said foot discomfort typically began before the end of their work shift.
• The most common location for discomfort to develop was in the heel.
• 44% reported dissatisfaction with the support of their work shoes.
• 32% said foot discomfort negatively affected their quality of life.

Think about that last point. About 1 in 3 people who stand throughout the day are suffering from a decreased quality of life because of foot discomfort. That’s simply too high.

Managing Foot Pain For Standing Workers

You shouldn’t have to deal with physical pain just because you’re on your feet for the majority of your shift. We’re confident that you can reduce or even eliminate your foot pain if you are more proactive in your approach to foot care. Here’s what we recommend:

Shoe Choice – Make sure that your feet are protected by a comfortable and supportive pair of shoes. If you’re going to be standing or moving for hours on end, you need to prioritize function over fashion. Who cares if your shoes look nice if your dogs are barking all day. Consider being professionally fitted for a work shoe that is designed with your specific foot shape in mind.

Weight Management – Working to exercise and eat right can help you maintain an ideal body weight or shed some extra pounds, which will help take a fair amount of stress off your feet if you’re standing and moving all day.

Consider Orthotics – Orthotic inserts can provide some extra cushioning and support to your feet. You can get generic inserts from a drugstore, or you can pay a little more for a custom-designed insert built to the exact specifications of your feet.

Limit High Impact Stress Outside Of Work – We want you to stay active outside of work, but it may be wise to avoid or limit high impact activities if you’re dealing with foot pain at work. Running or jumping-based exercises at the gym can further traumatize your feet. Go for a walk or swim laps at the pool instead.

Get Off Your Feet While You Can – If possible, find little ways to get off your feet throughout the day when presented with the opportunity. We know it’s easier said than done, but if there is some work that can be completed while sitting, or if you can just take a load off for a couple of minutes when the opportunity presents itself, take it. Your feet will thank you for it.

And of course, don’t forget that a doctor would be more than happy to take a closer look at your feet and provide an individualized recommendation based on your unique foot shape and your personal work duties. Let us help you restore your quality of life and get through the workday without pain.

For more information about combating foot discomfort if you are on your feet all day at work, connect with Dr. Silverman and his team today.

The post How Standing Workers Can Overcome Foot Pain appeared first on Lance Silverman, MD - Orthopedic Foot & Ankle Surgeon.

For the study, researchers asked a diverse sample of 204 middle-aged adults to check in five times per day for a period of nine days via a smartphone application. Each check-in involved completing a brief survey about their mood, dietary choices and physical activity in the hours leading up to the check-in. Next, participants completed a few brief brain games designed to assess mental speed and short-term memory.

After looking at the data, researchers found that cognitive processing speed improved during check-ins when participants reported being physically active in the hours before the survey. Moreover, these results were seen regardless of whether or not the activity was light intensity, high intensity or somewhere in between. This led researchers to concluded that movement, whether as part of exercise or a daily routine, was essential for improving cognitive processing speed.

“Our findings suggest that engaging in everyday physical activity of any intensity level may have short-term, acute benefits for cognitive health and point to new potential targets for intervention,” researchers wrote.

Get Up And Get Moving

The encouraging finding from this study is that not only does physical activity improve your brain health, but you don’t need to go through a laborious, high-intensity workout in order to achieve these benefits. Simply lacing up your sneakers and going for a 30-45 minute walk around your neighborhood can provide you with the same brain boosting benefits.

If you want to keep your brain sharp as you age, we encourage you to find more ways to be physically active. You don’t need to start training for a marathon or begin maxing out on the bench press to boost your brain health. Find little ways to be more active in your daily life. Walk more, take the stairs at work, park further away from the department store so you get more steps in or join a recreational athletic league in your area. Whatever you can do to move more, the better it will be for your body and your brain.

Of course, if your feet or ankles start hurting as a result of this increased movement, Dr. Silverman is here to help. Search around on our website for answers to specific foot and ankle injuries, and be proactive in your treatment of foot injuries so that they don’t linger longer than they need to. For more information about a specific foot or ankle injury, reach out to Dr. Silverman and his team today.

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In today’s blog, we take a closer look at some normal walking milestones and explain when it may be time to talk to your pediatrician or a foot specialist about your child’s gait.

Walking Problems In Children

Before we dive into the nuts and bolts of this blog, let us just preface this by saying that the majority of the time, the walking traits that you see in your child are little more than a passing phase. It’s wonderful that you are observant and alert of potential walking issues, but try not to get worked up about anything until you’ve had a potential issue confirmed by a specialist. We’re not saying that gait abnormalities do not exist, but oftentimes they are minor traits that your child simply grows out of. With that in mind, here’s a closer look at some common walking milestones in children.

Toe Walking – One common concern we hear about a child’s feet is that they are a toe walker. Toe walking is incredibly common in children, and it’s really not something to get worked up about while the child is learning to walk. If they are still doing a lot of toe walking after the age of three, it may warrant a conversation with their pediatrician.

Out-Toeing – This occurs when the child’s toes point outward when walking. In most children, any out-toeing resolves by the 18-month mark, and even after this point the only treatment may be watchful waiting unless the doctor feels that’s it’s being caused by something that warrants treatment.

In-Toeing – Conversely, in-toeing occurs when the feet point inwards, and again this is a common condition that most children simply grow out of. Like out-toeing, even if it’s not resolved by the 18-month mark, hands-on treatment may not be warranted for years or unless there is a serious underlying issue.

Flat Feet – Children don’t come out of the womb with a perfectly formed arch, so it’s common for infants to have very flat feet (and it’s also common for parents to be concerned about them). These “flexible” flat feet usually resolve by the time the child is six years old.

Limping – The only real issue on this list that warrants attention sooner rather than later is if your child is walking with a limp and didn’t just hurt their foot on the playground. A limp, especially if there is no obvious cause, could be a sign of an underlying disease or condition that is best addressed with professional medical assistance. If you notice that your child is limping or walking with a hitch in their step, reach out to their doctor.

The post Is My Child Walking Normally? appeared first on Lance Silverman, MD - Orthopedic Foot & Ankle Surgeon.

If you want to get back to walking without pain or discomfort, your best bet is to connect with Dr. Silverman. We share some stories from satisfied patients who made that decision and are now much more comfortable on their feet!

Walking Without Pain

We were inspired to pen this blog after taking a closer look at some recent reviews on our Google page. Google features some words that are consistently mentioned in your reviews, and we were pleased to see that “walk” was the most common term that people used when writing a 5-star review. Here’s what former patients had to say about Dr. Silverman helping to restore their ability to walk.

“Today, 3.5 months after surgery I have no issues and little to no pain. The best part of the whole process starts with the entire office and support staff, everyone is just plain helpful! I am grateful beyond measure that I am walking so comfortably after years of pain. Thank you Doctor Lance Silverman.”

“I have had four surgeries with Dr. Silverman over the past three years and am happy with the care and results. I went to him for hammertoes that seemed to appear and worsen in recent years. I had also had three bunion surgeries years ago with other Dr. With one foot with very bad results. Dr. Silverman also diagnosed my weak ankles and bunionettes. He used my extensive e X-rays and other images to consult with a team of other doctors to create a plan. I am 74 years old and can now walk comfortably in a variety of shoes and I am no longer turning my ankles, which is really important since I have some osteoporosis.”

“I went to see Dr. Silverman due to annoying foot pain. I found out at my first appointment that I had a different issue with each of my feet that required treatment. I was provided non-surgical treatment options for my feet that have been very effective. A referral to physical therapy was also beneficial. I do a lot of walking and I’m happy to now walk pain-free. Thank you Dr. Silverman!”

“I visited Dr. Sliverman after numerous visits to other Dr.’s to deal with foot instability. He diagnosed the issue within minutes. Post surgery, I am able to hike, walk the golf course, manage my lawn, and keep up with my friends! Thank you Dr. Silverman!”

“I have suffered with foot and ankle pain for most of my life. I walked on the outside of of my right foot and often rolled my ankle. Dr. Silverman performed surgery that fixed the heel to level out my foot, tightened the ligaments and cleaned out the arthritis and necrosis in my ankle. After about six weeks of recuperation my foot is pain-free and I walk normally. Thanks for a great job!”

“I’ve had a painful bunion growing on my right foot for 6 +years and I finally decided it was time to deal with it. I chose Dr. Silverman because I had heard of someone else going to him and had said he was the best. I went in for a couple consultations and I really liked the care I received from Dr. Silverman. On the day I actually went through with the surgery I was at total peace and confidence in going with Dr. Silverman. He did an amazing correction on my foot and I am walking like normal after some hard resting, lots of encouragement, post-op care and physical therapy. I would go back again if I ever needed anything done with my feet! Feet are a serious thing, they get you everywhere, so if your looking for someone to trust and to give you the best of the best, I’d go o Dr. Silverman!”

The post Getting Back To Walking Comfortably appeared first on Lance Silverman, MD - Orthopedic Foot & Ankle Surgeon.

According to a new study based on data collected from more than 400,000 adults in the United Kingdom, there exists a clear link between walking pace and a genetic marker of biological age. After identifying this link, researchers concluded that a lifetime of brisk walking could lead to the equivalent of 16 years younger biological age by midlife.

Walking Speed And Aging

For the study, researchers studied the genetic data of more than 405,000 middle-aged adults in the UK. They found that a faster walking pace, independent of the amount of regular physical activity the individual received, was associated with a longer telomere. Telomeres are the “caps” at the end of each chromosome that hold repetitive sequences of non-coding DNA that help to protect the chromosome from damage. Researchers say this cap acts in a similar manner to an aglet on a shoelace, which helps to protect the shoelace from unraveling.

Every time a cell divides, the telomeres become shorter – until they reach a point where they become so short that the cell can no longer divide, which is known as replicative senescence. Scientists can essentially use telomere length as a strong marker for biological age, independent from when an individual was born.

Researchers found that those with a higher self-reported walking pace had longer telomere length, regardless of when they were born.

“This research uses genetic data to provide stronger evidence for a causal link between faster walking pace and longer telomere length,” said Dr. Paddy Dempsey, a Lecturer and Research Fellow at the University of Leicester, and lead author on the study published in Communications Biology. “Data from wrist-worn wearable activity tracking devices used to measure habitual physical activity also supported a stronger role of habitual activity intensity (e.g. faster walking) in relation to telomere length.”

The team concluded that walking speed may be a simple way to casually assess someone’s risk for certain diseases, and that individuals should not only try to walk more, but to work to build up their walking speed.

“This suggests measures such as a habitually slower walking speed are a simple way of identifying people at greater risk of chronic disease or unhealthy ageing, and that activity intensity may play an important role in optimizing interventions,” said Dempsey. “For example, in addition to increasing overall walking, those who are able could aim to increase the number of steps completed in a given time (e.g. by walking faster to the bus stop). However, this requires further investigation.”

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Keep On Walking

Strive for 30-45 minutes of brisk walking each and every day to help keep your feet, ankles and whole body healthy. Just be smart about how you approach your walking routine as you get closer to retirement age and beyond. Here’s a look at some mistakes you’ll want to avoid ahead of your next walk.

Not Stretching – Stretching is very important before you head off on a walk. Stretching helps to activate key muscle groups and ensure they are ready for the upcoming activity. If you fail to stretch, areas like your calf muscles and hamstrings will be at a heightened risk for strains or tears. Take a couple of minutes before your walk to stretch your feet, legs and trunk.

Not Listening To Music – Music can be helpful in a number of ways on our walk, but a recent study in the Journal of Physiotherapy found that participants who walked to music had a better walking speed and stride length than those who didn’t in the aftermath of a stroke. Walking can help you pick up the tempo, which can help you go further, burn more calories, better develop muscle groups and have an optimal stride length.

Going Too Often Or Too Infrequently – When it comes to exercise, it’s important to find a healthy balance. Walking is something you can do every day if you’re mindful about your approach, but you can also back off and go 4-5 times a week if that’s easier on your feet and your body. Don’t ramp up your distance or duration too quickly, and don’t go weeks without heading out for a walk. Build up your tolerance and endurance slowly, otherwise you can set yourself up for repetitive strain trauma. Find a healthy balance when it comes to your distance, duration and walking frequency.

Your Form Is Off – If you’re leaned too far forward as you walk, that’s going to be putting excess stress on your cervical spine. It’s important to consider your form, even when you’re doing something as simple as walking. Land softly, keep your shoulders relaxed and have your head directly above your shoulders instead of out front. This will help prevent problems in your feet, spine and neck.

You’re Not Being Visible – Finally, you need to make sure that you can easily be seen by others. Wear loud and visible clothing, be aware of your surroundings, and walk with a buddy for extra visibility. This is especially true if you are going to be listening to music, which can sometimes pull your attention away from potential hazards. Be visible and pay attention whenever you’re out for a stroll.

The post Walking Mistakes To Avoid As You Get Older appeared first on Lance Silverman, MD - Orthopedic Foot & Ankle Surgeon.

On Your Feet All Day

Here are some things you can do on the day in question and in your free time to help prepare your feet and legs for a long day of standing.

Exercise – Now if you’re going to be on your feet all day, you probably want to avoid a three-mile run in the morning, but exercise is a great way to protect your feet when you’re not expected to be standing or walking all day. Exercise develops key muscle groups that help our body handle the stress and strain that accompanies every step we take. It may not seem like a stressful movement, but standing for hours or taking 30,000 steps will take its toll on your feet. Help your lower body be prepared for this stress by conditioning the muscles and tissues with exercise. Swimming, cycling and running are great ways to do this.

Wear The Right Shoes – This tip can’t be understated. You need to wear the right shoes for the upcoming activity. If you’re going to to be on your feet all day, you need to put function before fashion. You may want to wear those new high heels or sandals, but if they aren’t going to support your feet for long periods of walking or standing, you run the risk of suffering an injury. Calf injuries, bunions and muscle imbalances can all develop if you don’t have a supportive shoe. Make sure your shoe choice can handle the rigors of the upcoming activity.

Take Breaks and Pack A Chair – If you’re on the job site, find time to get off your feet. Find a comfy place to sit during breaks and at lunch to give your feet and legs some time to rest. If you’re walking or standing a lot during a recreational activity, take breaks when possible. Pack a folding chair or a blanket so you can take a load off if you’re at an outdoor concert or your niece’s soccer tournament. Plan ahead so you can sit when your day allows it.

Hydrate – Walking and standing may not seem like strenuous work, but your body will lose fluids faster than if are sitting. If you get dehydrated, your muscles won’t work as efficiently, which will tire you out and can increase your risk of a muscle strain or spasms. Keep a bottle of water handy if you’re going to be on your feet for an extended period of time.

Stop If Something Hurts – Your feet may be sore, but if that soreness turns into sharp pain, cut your day short. Pain is an obvious sign that something is wrong, and if you continue to stress your feet, you may make it a lot worse. If pain persists beyond 24-48 hours, call Dr. Silverman and let him have a look.

The post Tips If You’re Going To Be On Your Feet All Day appeared first on Lance Silverman, MD - Orthopedic Foot & Ankle Surgeon.

It took the team of researchers six years to safely unearth the skeleton from the ground, and it has taken another 12 years for another team to image and reveal the chunks of rock that contained her foot bones. All that methodical work has paid off, as we’ve been left with a complete picture of how Selam’s foot was structured. This allows us to learn more about our transition from walking on four limbs to the bipedal gait we use today.

The Foot of Our Ancestors

Selam’s foot structure was preserved such that researchers were able to gain valuable insights into how her feet functioned when she was alive. According to researchers, her big toe is larger and more flexible than a modern-day human child’s toe. Anthropologists have long argued that longer, more flexible toes were primarily used to assist in climbing trees, while shorter, stubbier toes were signs of bipedal walking. Essentially, as we become better walkers, we lose our some of our ability to climb faster.

Chimpanzees are modern humans’ closest living relatives, as we share a common relative 7 million years in the past. Both chimps and humans have the same 26 foot bones, although they are shaped differently, and that makes a world of difference in how we use our foot. Researchers say that Selam’s foot is somewhere between a chimpanzee’s foot and a human’s foot. Her big toe wasn’t quite as long as a chimps, but it had more grasping ability than a human’s big toe.

This finding suggests that Selam lived during a time when the transition from climbers to bipedal movement was taking place. They believe Selam was bipedal, as they also noted that she had a slight foot arch, but stated that she also climbed trees when necessary for protection or while looking for food.

It’s fascinating to see the evolution of the human foot and how much information can be gleaned from a single, well preserved fossil. Hopefully we can continue to learn more about our early ancestors and how they used their feet compared to how they function today.

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