I have Morton's Foot and suffering a lot of ankle issues

"Hi,
 Interested in your thoughts on Morton's foot? This is something I can visually see by the metatarsal

A good example of Morton's Foot

length. I wore orthotics for 15 years and decided 1.5 years ago to get out and transition down to a more minimal shoe. While I've done this I'm suffering from a lot of ankle issues. Really the longus and brevis seem to be problematic. I'm not a runner but even trying to walk a mile a day seems to over stress them."
(name supplied)
________________________
Gary:

If the space between your first and second toe appears to be deeper, not wider, but deeper than the space between your second and third toes, you have Morton's Toe, also known as Morton's Foot.

A lifetime walking on volcanic scoria - Samoa

Morton's Foot is associated with foot and ankle pain, most commonly pain in the ball of the foot.  I
do not think metatarsal discrepancies are really that much of an issue in themselves; the real issue is to do with foot strength and foot hardness. When I look at the feet of some of my Samoan in-laws, I see strong feet that are perfectly adapted to their environment.  They are not necessarily the most beautiful of feet; but they sure can take a whole lot of punishment.

The problems I see daily with foot pain are closely associated with soft, weak feet which are the product of a lifetime in shoes from birth.  This sheltered upbringing of one's feet is not usually a problem until the owner starts to put on a bit too much weight, takes up a fitness programme, or - heaven forbid - starts preparing to run a marathon wearing minimal shoes!  Matters may also be complicated by nutritional deficiencies and unwanted side effects of medication.

Here is what I recommend in general for foot pain:

• Get about the house and office barefoot - wear socks.  I do so all day while at work.
• Walk barefoot often on natural surfaces such as grass, river gravel and sand.
• Do daily exercises to strengthen the arches of the feet:  Google search: "Gary Moller Correcting Foot Pronation".
• Keep your weight on the lean side: every excess Kg is a huge stress on the feet, especially when standing, walking and running.
• Bathe tired legs and feet in a tepid Epsom Salts foot bath.  Google search: "Gary Moller Sore Feet".
• If planning to exercise in "Barefoot" shoes, make the transition from conventional footwear very gradual.  If you have a history of "weak feet" it may be better to use conventional sports shoes for the heavier exercise, including longer running and walking and use the barefoot shoes around the house and yard.
• Many medications may accelerate arthritis with long term use.  These include asthma drugs, many blood pressure drugs, drugs for thyroid disease, drugs for osteoporosis, all steroids and most anti-depressants.  If you are taking any medication and you are beginning to suffer unusual joint and/or muscle pain and stiffness, then the role of medication must be suspected and explored.

About this website 

The advice in these articles is given freely without promise or obligation. Its all about giving you and your family the tools and information to take control of your health and fitness.

Candida and Fungal Infections? Gary Moller recommends you explore this programme: Click Here!

Here's some simple advice to get relief from sore feet

The Mollers: A collection of strong legs
and strong feet!

Perhaps the most frequent request for assistance I receive is from people suffering from some kind of foot or ankle pain.  These are for injuries like neuroma, sesamoiditis, toe pain including hallux rigidus, plantar fasciitis, stress fractures, reflex sympathetic dystrophy syndrome and Achilles pain.

What you may have noticed when reading the list of medical conditions is the heavy wording such as "reflex sympathetic dystrophy syndrome".  I immediately have a problem when I see these heavy pieces of professional jargon.  The problem is that what often comes with the big words are complex and costly treatments that may fail to see the wood for the trees.  Sometimes the solutions are ridiculously simple, like throwing away those expensive sports socks!

These drastic and costly treatments are often unpleasant, uncomfortable, often with unpleasant side-effects and some are one-way streets with no turning back once entered.

For example; that quick-fix cortisone injection into the ankle may result in a catastrophic tendon rupture several months later.

Regardless of your foot problems, there are some simple things you can and probably should try before escalating to more costly and invasive treatments:

Have a daily foot bath

Get an oval plastic bucket that your feet can sit into comfortably, fill it with tepid water and add half to one cup of Epsom Salts (magnesium sulphate).  Soak the legs until the water is about blood temperature (about half an hour).  The best time to do this is when the feet are achy such as first thing in the morning or after a long day on your feet.  It can also be a wonderful prelude to an exercise session.

Fit a pair of Formthotics Shock Stop Inner soles

These are heat moulded to fit the contours of your feet, while not restricting natural foot function.  You might have to search around for them.  (I have them available for about $55/pair).  I have these in all my shoes and just would not be without them nowadays.

Wear thin socks

Lorraine and Gary Moller
Barefoot for most of our lives.
Love the fashion!

Thick sports or tramping socks can prevent the circulation of blood to the sole of the foot, especially when combined with tight shoes and/or overly soft innersoles (innersoles should be quite hard - not spongy).  Conditions associated with thick socks and tight shoes include heel pain, forefoot pain, sesamoiditis and neuroma.

Get on the internet and Google search for "How to lace a running shoe" where you will find excellent illustrations of how to lace shoes without restricting the circulation to the feet.  

Get your feet massaged

There is nothing like a firm and loving massage of the feet after a long soak in a tepid Epsom Salts foot bath! Have this done once a week, including the calf and shins.

Get your toes pulled

Toe joints are like any other joint: Designed for movement.  If they were not, they would be rigid.  Toe pain is often the result of lack of movement and the toes being squashed into restrictive shoes.

Google search the internet for "Gary Moller Youtube toe" and you will see an instructional video about how to mobilise sore toe joints.

Get about barefoot

Use your feet as intended - without footwear.  Walk on a sandy beach, on a grassy field and get about barefoot around the house.

Are your feet turning to stone?

Secondary school.  Barefoot other than one boy
and the teacher.

Too much calcium is present in the circulation of 80% of the people I test while magnesium is deficient.  When there is an imbalance between calcium and magnesium, the excess calcium will tend to precipitate into the soft tissues, including the joints.  This is the process that leads to osteoarthritis and hardening of the arteries (arteriosclerosis).  The earliest signs of this calcification and loss of circulation is felt in the feet and sometimes the fingers.  Reducing calcium in the diet, while increasing magnesium intake can do wonders over the long term for foot health.

Is your medication hurting your feet?
Many medications, such as those to reduce blood pressure and cholesterol, may be the cause of your foot pain.  If you think this may be a possibility, please talk to your doctor.  Do not hesitate to seek a second opinion.

More reading:

http://blog.garymoller.com/2006/08/what-can-i-do-to-stop-getting-numb.html 

_______________________________________

About this website

The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.

How can I lower my high arches?

Hi Gary,
I came across your pdf for correcting collapsing arches online...I have the opposite problem..very high arches..approx 22mm. It is almost impossible to find shoes other than Moszkitos sandals. with arch support of 19mm..nevertheless..it is never quite enough.

I have seen doctors..no one offers hope for changing my arches myself..I believe with the proper exercise I could lower my arches just enough to be comfortable in “regular” shoes..can you give me any direction with this?

Thank you very much for your time,

Wendy
_______________________________
Gary:
Wendy, I come across this problem now and then especially in people who do a lot of exercise such as running.  When questioned they usually report their shoe size being less than it was in their early 20's, indicating that there has been a slow shortening of the tendons of the feet.

Typically, the toes will appear bunched up, sometimes called "Hammer Toes" and the arch is unusually high.  The foot is typically inflexible.

The bunching and tightening appears to be due to the tendons and ligaments becoming short and tight causing the feet to become short and tight.  Wearing high heels may make matters worse.

I suspect there are a couple of things going on:

1. Shortening of the tendons and ligaments.  Similar to Dupuytren disease.
2. Shortening of the muscles in the feet and calf regions.

The cause of the shortening of the tendons and ligaments is what I associate with extreme and unrelenting stress, both physical and psychological.  This may include stress on body systems from accumulation of toxic elements such as arsenic, lead and mercury.   Sources of these toxins include treated timber, pesticides, fungicides, exhaust fumes, some red lipsticks, firing guns, eating tuna and amalgam fillings.

These stressors rapidly deplete the body of essential vitamins and minerals that are needed for the formation of healthy collagen.

These same stressors may increase muscle tension and shortening.

The first step to restoring healthy collagen is to determine if there are any toxins such as lead within the body and to find out if there are any imbalances of vitamins and minerals that may be contributing to muscle tension and poor collagen.  I often suspect chronic iodine deficiency which is most severe in vegetarians.  Blood tests, while useful, are insufficient.  The most useful and comprehensive tool is the Hair Tissue Mineral Analysis which can be ordered through me.

In conjunction with working out your vitamin and mineral balances and then correcting these you can make an immediate start with the following:

• Commence a daily routine of stretching the feet and calf muscles.  This must include sitting back on your heels Japanese-style.
• Get a firm once-weekly massage of the feet and legs.
• Avoid high heel shoes.
• Walk barefoot on grass and preferably on sand at every opportunity.
• Identify all the stressors in your life and eliminate or minimise these one at a time.

Thank you for writing in about this interesting topic.  Readers are invited to contribute with their ideas and advice by posting comments below this article.

_______________________________________

About this website

The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.  Please give me your support by subscribing to my free email updates. Please shop at my Online Store. Please encourage your family and friends to do the same. While we may not always be able to compete with the big operators on price, we aim to more than compensate through personal service!


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I have been having arch pains in both feet, after running

Hi Gary,

I am currently looking to train for the Oxfam Trailwalk in April 2011. I have been having arch pains in both feet, after running around a 5 km block. They have been coming on near the end of the run about 50% of the time recently. I have proper Asics running shoes (which were neutral), but I'm wondering if they don't support my arches properly?

As a bit of background, my mother also has occasional arch pains in her feet, so it may be something genetic. Every few months or so, I get random pains in my arches just from normal day to day activities. Generally, if my arches are feeling sore, I run my feet over a curved wooden roller and the pain tends to go away straight away. Another factor, which I don't know if it is related or not, is that I am bow-legged.
However, I am concerned with what will happen to my arches over the 100km walk if they do not have correct support. I don't want them to compress. Plus I don't want to be in pain from the first 10km.

What do you recommend?

I am thinking of going to a podiatrist, however am also keen to see if there are other solutions or cheaper options than actual orthotics, if that is what is recommended.

Thanks for your help

_________________________________________
Gary:
If you find that the foot muscles are getting excessively tired during exercise then it is likely that the problem lies in your calf muscles.  The muscles of the calf support the foot via a series of strong tendons.  If the muscles in the calf which activate these tendons are weak and tire quickly, then the intrinsic muscles of the feet will be excessively stressed and will tire quickly.

Seldom are these problems genetic.  It is more likely that you were born with the same nutrient profile as your mother and you may have adopted some of her habits, including posture which can affect foot health.  A stooped posture, for example, may cause the arches of the foot to collapse inwards.  This is best corrected by standing up straight, keeping the feet straight, rather than splayed out and please practice the exercise in the video that is above.

It is possible that your shoes are too tight and thus restricting blood flow.  This may be exacerbated by wearing thick sports socks such as Thorlos which can cut off circulation to the sole of the foot.  Experiment with thin socks and lacing so that the forefoot is a little loose while still snug at the ankle.

Orthotics are a complete waste of money for the vast majority of cases of foot and leg pain and do little other than give temporary relief at the cost of longterm dependency.  In fact, they can cause more harm by transferring the foot-strike shock wave further up the leg, causing ankle, calf knee and even hip pain.

Orthotics may cause more injury by transferring the foot-strike shock wave further up the legs

The lower leg is a marvel of biological engineering and we are arrogant to feel we could do a better job than Mother Nature.  Rather than create a dependence on crutch-like orthotics, it is better to assist the legs with doing their work better than ever before.  This is achieved by doing the foot exercise above to strengthen and rebalance the muscles of the lower legs and feet; Get about barefoot as often as possible, including walking in sand and on grass; Ensure a nutrient rich diet as guided by a Hair Tissue Analysis; And consider fitting a pair of Formthotics Shock Stop inner soles.

Finally, ensure that your training programme has rest days between long or tiring training sessions and make sure there is a very, very gradual build-up over several months.  You must give your body, including feet, time to adapt to the increasing workloads.  Always have alternative activities such as swimming and cycling interspersed over the week between walking.  If ever you feel an injury developing, switch entirely to these alternatives until healed.  This way there is no interruption in your overall buildup of fitness.

_______________________________________

About this website

The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.  Please give me your support by subscribing to my free email updates. Please shop at my Online Store. Please encourage your family and friends to do the same. While we may not always be able to compete with the big operators on price, we aim to more than compensate through personal service!




Your email address:

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I have got pronation problems with my right foot

I have got pronation problems with my right foot.I can see with the eye that it rolls over more than the left foot.I do jogging a couple of days a week.I have got some callouses on the inside of my right foot.This whole problem has been with me for years.My foot is uncomfortable when I walk and run.Years ago it started as a pain on the ball of the right foot.

I have been through quite a few remedies with limited degrees of success.I have tried orthotics,I went to a lady in Cape Town.....who is a posture therapist. She put Yellow pages from phonebook in my running shoes and an inner sole in my left shoe because she said my left leg is shorter than my right.  After a long time only limited success.Then I went to XXXX .(She is a very well known physio who doesn't believe in orthotics .She has some famous patients) She tested me and said I had a weakness on my medial line and I did her "Bunkie"exercises.She also uses a technique which is similar to Rolphing. Moderate success. Then I went to a physio who gave me exercises to strenghen my feet and ankle. Also moderate success. I must stress that I am not being critical of these professionals but for me it didn't work.

I then saw your anti pronation exercise where you raise your feet onto the small toe. I have started doing this but have found that only my upper calfs are sore after and during the

Which Formthotics Inner Sole design is best for you?

The Formthotics Active and Formthotics Shock Stop are designed to be heat moulded to fit the shape of your feet. These inner soles support the foot, including the arch, during strenuous exercise. This support is particularly valuable as the legs tire. A further benefit of moulded inner soles is they reduce the tendency of the feet to ever so slightly slip and slide around within the shoe. This can reduce agility in sports like tennis and is the most common cause of blisters and callouses. Which Formthotics Inner Soles is best for you?

• Formthotics Shock Stop - For high impact sports like tennis and running.
• Formthotics Active - Excellent for work shoes, cross trainers, walking and hiking boots.
• Formthotics At Work - For gum boots, work boots. For anybody who spends a lot of time standing on hard surfaces.
• Formthotics Low Profile - For shoes with restricted space such as dress shoes, golf shoes track and cycling shoes.
• Formthotics Comfort - Heel and arch supports particularly suited for dress shoes.

Here is the link to the Formthotics product page How to fit your Formthotics Inner Soles (This applies only to Shock Stop and Formthotics Active - all the others are "insert and wear")

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High Heel Shoes - Foot pain that won't go away

Gary
A week ago my partner was at work wearing high heels and she felt a twinge of pain in her foot, but just assumed that it was minor and that it would be right once she got off her feet. That night she took her shoe off and couldnt place any pressure on her foot at all, and the joint area under the big toe was badly swolen.

She has seen a doctor since (the next day) and was advised to and bandage it and elevate it. She was also advised to go back in a week if it hadnt shown signs of improving.

It is now a week later and it hasnt really improved. Is this time line accurate (as some online accounts show if mistreated then the long term effects are more severe). Should she be seeing a specialist, and is it likely that continued elevation/compression etc is enough.
Dan
___________________________________
Gary responds:
Dan,
Icing and resting an injury for more than about two days is usually long enough (I personally think that ice is mostly an overhyped therapy btw). If there has not been substantial progress by a week, one must suspect there is something more amiss than a simple sprain.

The next step is to get a few xrays of the foot. There is a possibility that she has done damage to the small sesamoid bones at the base of the big toe region of the foot. She may have even pinged the tendon of the big toe. Most of these injuries can be figured out without the need for expensive imaging, if only the examiner would take their time, first in obtaining an accurate history, understanding the intricacies of foot mechanics and then palpating the foot effectively to locate the exact source of the pain.

So, please go back to the doctor and see about getting a foot xray. Be guided, first and foremost, by what the doctor recommends because, he/she is there on the spot and I am not. Please send me the results of any further examinations and I may have some specific advice.

With regards to shoes: High heels are ridiculous items of fashion really! I personally much prefer the look of a woman in a tasteful pair of flats. Men look better in high heels. High heel shoes do all kinds of lasting damage to not just the feet but to the ankles, knees and even the low back.

If your partner insists of wearing such items of fashion in the future, she should have a pair of flat shoes that she wears to and from work. While at work, there is no reason why she can not slip the high heels off when at her desk and around the "back of the office", reserving her high heels for those special moments in her day. Incidentally, I put high heels and bras in the same category - damaging to women's health (Bras cut off the lymphatic flow for the breast).

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How does foot pronation cause low back pain?

Gary can you list the chain of muscles from the foot up to the low back, that are involved in low back pain caused from foot pronation?

Thanks! 

________________________________________________

Gary responds:

Roy 

Healthy feet pronate during foot impact.  I assume you are referring to weak or flat feet that pronate permanently or excessively during foot strike?

The link with back pain is not so much to do with any muscle chain but the loss of natural shock absorption by the arch of the foot.  The shock wave of foot impact is consequently not dampened as much as it would in a healthy foot.  What this means is a stronger than usual shock wave is consequently transmitted via the bones and the muscles further up the legs and even into the low back.  The same effect occurs when running with restrictive orthotics.  You can tell if an athlete is wearing these by the clumping sound and flat-footed running style.

The other factor is feet that are excessively pronated can cause tibial torsion.  The knees twist inwards as do the thighs.  The pelvis consequently tips forwards, increasing the lumbar lordosis.  If you go to my E-Book on Pronating feet, you will see a couple of photos that demonstrate the marked influence of foot posture on lumbar lordosis.

Did I pass or fail?

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Extracorporeal Shockwave Therapy for Plantar Fasciitis

Gary;
Thank you very much. Yr answer was very helpful.
My ache is a bit high nowadays I don't know why, although there is no physical activity increase in my daily life. The problem is still with my left foot.
To tell you the truth, I am doing the stretching exercises a bit lazily.
What I heard is that there is a very new healing process called as ESWT Extracorporeal Shockwave Therapy. But I am not sure if this really helps. If you have an idea abt this new technology, I will be very glad to know more about this.
http://en.wikipedia.org/wiki/Plantar_fasciitis
Thanks & Best regards,

Turgut
__________________________________
Gary Moller comments:

"Conclusion We found no evidence to support a beneficial effect on pain, function, and quality of life of ultrasound-guided ESWT over placebo in patients with ultrasound-proven plantar fasciitis 6 and 12 weeks following treatment." Source: Ultrasound-Guided Extracorporeal Shock Wave Therapy for Plantar Fasciitis JAMA 2002

I am naturally sceptical of extremely expensive machines that are promoted as easy sources of revenues for health practices. This is cost-plus medicine that is unsustainable.

While this machine works to some degree, I would contend that it is no better than a good
deep tissue massage by an experienced therapist. The only difference is that it is dead easy for the therapist who has only to set the machine up, set the timer and away it goes. A good massage is hard work and takes time to do properly.

When a therapist starts work in a clinic for the first time he or she will be instructed that there is a 10 or 15 minute limit of contact time per patient after the first appointment (Total appointment time is usually 20 minutes). The only solution for this kind of limited production-line format of medicine is to resort to machines that are set up, turned on and left, allowing the therapist to flit from one patient to the next. And to do so without wearing out his or her hands! This is not good medicine.

Machines such as the shock wave ones are like most drugs: They do not deal with the underlying causes of ailments like plantar fasciitis such as overweight, muscle weakness, poor posture, poor footwear and poor sporting technique. These must all be addressed for there to be lasting relief and these take time. Sadly, we will see the proliferation of machines like these in modern times.

I am reminded of the proliferation of bone density testing machines in clinics around the country: First, invent the technology; then beat up the disease in the media (osteoporosis) and then sell the poor patient the terribly harmful drugs to counter the disease, thus causing even more disease - a very tidy business package indeed!

Too much medicine is little more than a cynical money-go-round between health professionals, emptying their patients' bank accounts as they go and doing little to improve health.


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Natural therapies for reflex sympathetic dystrophy (RSD)

"Dear Gary

I have Reflex Sympathetic Dystrophy. If you know of a good calcium supplement I would appreciate it. I am starting a search now. I am 53 and have never taken a pharmaceutical drug and hope never too. I am going for a bone density study as soon as I can I guess to see what is up with the bones and if I have osteoporosis. I wish our medical profession here was more natural. Oh well it is not. Thank you again."
Brenda
(Brenda injured her foot some time ago and never recovered)

________________________________________________

Gary Moller comments:

Brenda: First of all there is no need to panic. It is a mouthful of a name and sounds terrible; but means little more than a very sore foot that won't let up. Do not focus on the examples of the worst cases that often get presented as examples. I have encountered this condition several times and can report that every case has resolved - eventually. Let me explain what it is and what you can do to assist a full recovery.

Reflex Sympathetic Dystrophy (RSD) or Complex Regional Pain Disorder, is a neurological disorder that causes a deep burning sensation in the muscles, skin, bones, and joints. The cause is not well understood, but most people that suffer from RSD have had previous immobilisations, heart attacks, sprains, head injuries, or sports injuries that ended with broken bones.

The main symptoms of RSD differ from individual to individual. In addition to the burning in the joints, limbs and extremities, many victims of this sometimes debilitating disease often develop sensitivity to touch, excessive sweating, and severe swelling. Most perplexing to doctors and victims alike, the symptoms of RSD do not always match with complete consistency the injuries that caused them. A minor injury may cause incredibly intense pain, although this degree can shift from constant to intermittent.

Please discuss with your doctor the advice that follows.

The natural therapies approach I recommend is directed at assisting the body with settling the inflammation and with healing. This could be aided by a quick-fire course of Prednisone over just one week. The Prednisone may be all that is needed to settle the inflammation sufficient to allow your body to get on top of the problem. Your doctor may recommend an alternative tyo Predinisone. The following supplements should be given three months or longer to take effect.

1. Take quality natural B vitamins. These assist with settling the nerves including reducing nerve inflammation
2. Take glucosamine and chondroitin to build healthy joints and collagen
3. Take MSM (methylsulfonyl methane) to reduce inflammation and to build healthy collagen
4. Take up to 2,000 mg daily of natural vitamin C
5. Take 2-4,000 iu of natural vitamin D daily or go outside and get a light sun tan. Vitamin D is a powerful immune regulator and is essential for healthy joints and bones
6. Evening Primrose oil, fish oil and flax oil may be beneficial

(All of these items are available through my online store)

While there may be some signs of bone demineralisation about the site of pain, this should resolve as the condition settles. Bone density tests are notoriously misleading, so take any adverse results with a grain of salt. If your vitamin D levels are high then the need for a calcium supplement are minimal. You would be better off taking a mineral supplement that has some calcium such as is found in the Active Elements range of mineral salts on my website.

Gentle massage and modest exercise may be beneficial; but take care. Exercise in water is ideal.

You might find soaking the leg daily in Epsom Salts dissolved in warm water gives relief.

Give these measures three or more months to have a beneficial effect and be giuded by your doctor.

All the best, keep in touch and let us know how you get on.

I am suffering pain in my foot arch near my heel

Hello Gary;

I am writing to you from Turkey. I am a male of 49 yrs old and I am in good health and posture. I am 1.85 meter height and weight is 85 kg.

I am suffering from a pain in my left foot arch near my heel (but not exactly on the heel). This arised suddenly.

I found yr mail address fro yr blog site, I downloaded the "Correcting the pronation" e-book.

I went to a doctor and he gave me an orthopedic cushion to be put in my shoes. For this, he just scanned my foot and took the picture of my feet placed me on a special plate when walking. (for both feet)

As treatment, he gave me stretching exercises to strengthen calf, achilles tendon to be done in the morning and nights. He suggested me to do these exercises during 6 wks and he will check situation afterwards.

I am now researching the main cause of this.

Other possible factors:

My father has rheumatoid arthritis.

I am not a well sportive person. I was not doing sports in my life.

I am sending the scanned pictures of this report and the picture of my feet seen at the back.

My question is:

1) Why this didn't appear on my other foot?
2) What is the probability of disappearing this with stretching?
3) Am I Going to do the stretching exercises all my life?
4) What else do you suggest?

Thanks & Best Regards,

T
______________________________________________
Gary Moller comments:
"T", my first impression of your feet is they are very good - much better than many I have seen in my time.

While your feet do pronate somewhat I would not be at all concerned about this. The exercises you are practicing should help. You need do little more other than perhaps to fit some Formthotics Active innersoles into your shoes. These will give some additional support to the feet during a long day on your feet.

I suspect that you may have strained one of the muscles of the foot arch that attaches to the heel bone. The cause may not always be all that obvious; but can be the result of a slip, stumble or doing an unusual amount of exercise, or even standing about all day in the wrong shoes. Since much time has elapsed, I think the best course of action is to find a strong Turkish masseur who can locate the painful areas in the feet and massage them progressively over several sessions until the areas are soft, supple and pain free. This therapy, when combined with stretching and strengthening exercises may give lasting relief. The exercises in my E-publication on correcting pronating feet is perfect for the feet that I can see in the photos you have supplied. Of course, as the years go by, you must keep up the exercises. These become increasingly important as one gets older.

Take every opportunity to walk on grass and sand barefoot.

Please let us know how you get on and wishing you all the best "T".

I have a large "spur" under the sole of my foot

Hi -

I have a large "spur" under the sole of my foot, as well as several smaller ones. My GP has put me on anti inflammatories and also referred me to a sports medicine doctor who injected quortizon (don't know correct spelling) directly into the sole. My question is, how do I deal with this very painful condition without resorting to surgery?

Dear Sue,

You have asked a very interesting question that will be of interest to many readers.

Before I can answer your question in detail I need more information:

How old are you?
Please describe your physique – are you over or underweight? Strongly built? Sedentary or athletic?
What do you do to keep fit?
What do you think/know has caused the development of the heel spurs and what aggravates them?
Is it one foot that is affected or both?
Have you ever been told that you have weak or pronating feet?
Has the cortisone treatment given relief? And how long ago was this administered and how many times?
What other treatment have you had, or currently receiving, including any medications – Are you still on the anti-inflammatories?

In the meantime, try to avoid activities that cause foot pain and choose ones that take the load off your feet – activities like aqua-jogging (Refer to these guidelines), indoor rowing or riding a bike.

Sue's response
I'm 60, not very athletic at all, slightly over weight.

Up until this time, have enjoyed walking quite long distances. The injection was given about 2 weeks ago now, and the relief was almost instantaneous. Both feet are sore, but only one was x-rayed and treated, only just started on the anti-inflammatories.

Unfortunately, I'm about to do a lot of walking. Never been told that I have weak or pronated feet.

Until this point in time, I have been very lucky with my health and have been on no medications at all, but my marriage has just finished after 41 years and since that time, things seem to be going hay wire with my health.

I haven't a clue what started the spurs hurting, feels like walking on broken glass, and until my marriage split, I had no symptoms whatsoever. Because I have been walking so badly, I have now got a sore Achilles tendon which the GP advised I get physiotherapy on.

Gary's response
Thanks for the additional information. The information about your marriage breakup after so many years is most relevant, as are the other details, including age.

Sustained stress of any sort drains the body in many ways, including depleting the body’s reserves of minerals like magnesium and of vitamins, principally the B group. The end result is what I refer to as “Wobbly Wheels Syndrome” (WWS). Sufferers just feel like their wheels are close to falling off and no amount of rest therapy or medication seems to produce anything more than passing relief.

The feet are windows on the body and it is the feet that I first examine if a person is complaining of chronic health or injury problems. This is because the feet are furthest from the heart and other organs and they are very hard working. If there is anything amiss with the body that affects the health and vitality of one’s cells, it is often first to show in the feet by way of complexion, fluid retention, skin tone, the health of the nails or injury such as what you describe. If wear exceeds repair, due to poor cell health, then injury will be the result, as will failure to heal 100% even with long periods of rest. The injury comes back, or pops up in the other leg much to the frustration and dismay of the sufferer.

Other factors may come into play. Of greatest interest is vitamin D deficiency. To date, I have not encountered a single person in New Zealand older than 50 years who has optimum vitamin D levels. In its active form vitamin D is not a vitamin, but a master hormone that is crucial for bodily health, including the uptake and use of vitamins and minerals. This is why vitamin D deficiency results in osteoporosis. It is also the reason why a person with low vitamin D is prone to connective tissue weakness and pain and joint and muscle pain.

You need to determine what your current vitamin D levels are. You can arrange for a blood test via your doctor. Once you have the results, you will need to write to me with them and I can assist further. Right now will be your seasonal peak and levels will decline until next summer. For details about what are optimum levels and how to interpret results go here.

You also would benefit by knowing your cellular mineral makeup. This is so that most of the guess-work is taken out when determining your nutritional needs to achieve optimum balance. This is best determined by a hair tissue mineral analysis (HTMA). For more information about this and how to order a HTMA, email me and I will send you a collection kit. The HTMA is more useful to me than a blood test because it tells us about what is inside the body’s cells, instead of what is just in the blood.

I am not at all in favour of cortisone injections for the problems you describe. These injections are known to have catastrophic consequences. Please read my article here and the ones that link to it . It is important that you understand how cortisone injections work and what the potential consequences are. A mechano-chemical approach to your injuries is unlikely to give lasting relief.

Your mind and body, like a quality car that has been kept in the family, require ongoing tender loving care. It would appear the personal TLC is well overdue, so let’s change that from today.

Even without currently knowing your vitamin D and cellular mineral status, you can safely take some practical measures right now that will not compromise any future interventions. Here are my initial recommendations (All products mentioned below are available from www.myotec.co.nz ):

• Give your feet some relief. Purchase a pair of either Formthotics work inner soles or Formthotics Comfort inner soles from Myotec.
• Strengthen the muscles in the big calf muscles that reduce the load on the smaller foot muscles the attachments of which are developing bone spurs. Please read and follow the exercise guidelines in this free E-Publication .
• Build your body’s mineral reserves by taking two Nutra-Life Calcium Complete tablets spaced over each day with food
• Take a quality natural B-Complex multivitamin such as Kordel’s Executive B. Take 2 tablets spread over the day with food
• Minimise depletion of vitamin D levels over winter months by taking daily Red Seal cod liver oil. Take 2 capsules per day with food
• Get a proper foot and calf muscle massage 2-3 times weekly (If you live in Wellington, I can do this). You will need to find a good massage therapist locally and then coach a loving person how to take over for the long term once you know what is needed for ongoing foot TLC.
• Take up aqua-jogging 2-4 times a week to maintain fitness while relieving hard-working feet. Read this free E-Publication about how to aqua-jog properly .

There is more that you can do, but get started with these and see how you get on and please give us feedback and let us know those test results when they are in.

Finally, if you are currently receiving treatment for your foot pain, you should discuss these recommendations with your therapist before proceeding.

Video demonstration about how to strengthen weak and pronating feet

This video demonstration shows how to strengthen the tibialis muscles to give you a strong and arches of the feet that are up to the punishement of running sports. This video should be viewed along with careful study of the e-publication: "Correcting Weak and Pronating Feet".

What can be done about sore feet from new running shoes?

Dear Gary,
I have purchased a new pair of Addidas running shoes. They look and feel very nice but I am getting very painful soles when I run. It is agonising. Please help!
"R"
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Gary Moller comments:
Dear "R", I know all about the distressing discomfort that you describe. I purchased a new top of the line Nike shoes a few weeks ago and suffered the same painful problem during my first run in them. The culprits were the inner soles that came in the shoes and the problem was solved in a few moments.

Picture: Rip out the stock inner soles and replace with Formthotics.

The problem you describe is very, very common and is most likely due to local ischaemia. Now, don't worry about the big word: Ischaemia means lack of blood to an area causing burning pain, cramps and sometimes much worse.

When you run, circulation of life-giving blood is enhanced by the "muscle-pump": Each time a muscle contracts, stale blood is forced out and back to the heart, thus augmenting the work of the heart. When the muscles relax fresh oxygenated blood flows into the soft belly of the muscle - and so the process goes with with each cycle of contraction and relaxation.



Where the muscle pump effect is interfered with, such as when lifting and lowering weights without a breif break in muscle tension between lifts, the muscles will quickly tire and the ischaemic "burn" is felt by the lifter.

A similar pumping effect happens in the feet while running. Each time the foot strikes the pavement the blood engorging the sole of the foot is forced out and upwards by compression of the tissues. Fresh blood flows into the foot during the recovery phase of the running phase. Now, the runner gets into big trouble if the foot is firmly encased in a shoe that does not allow the foot to fully decompress during the recovery phase. Failure to decompress the foot does not allow fresh blood to flow into the bloodless foot. The consequences can be:

• Burning painful soles and feet
• Rapid tiring and failure of the foot muscles causing
• Loss of foot posture causing
• Loss of running form and efficiency causing
  
• Injury to the feet, lower legs, knees and even the hips and low back

Prevention centres around enabling the foot to decompress during the recovery phase of the running action:

• Carefully remove the inner soles of the shoes and replace with Formthotics Active and fit carefully according to the instructions that come with them (Available from www.myotec.co.nz)
  
• If the shoes are tight or low cut, such as for cycling, then use Forththotics Low Profile instead.
• Formthotics mould to the shape of your foot while allowing the foot to decompress - something that few sports innersoles allow to happen.
  
• Toss out your thick and juicy sports socks and replace them with a pair of thin cotton socks that do not encapsulte the feet like a pair of embalmed mummies.
• Lace the shoes so that they are loose over the forefoot while being firm about the upper foot and ankle area.
  

Ankle pain in older runners

Gary
I have been running since I was a boy; I won my first school title when I was 10, and since then I have run ever since. In April this year I turned 40, so have been running for 30 years, reasonably consistently.
Whilst I've had my share of reasonably serious injuries (many self-inflicted, but a number being managed as I get older), my biggest concern is after a 1 hour plus run on hard surfaces, my feet and/or ankles just hate it, and I spend the whole run, waiting until it's over. I did a easy 75 min flat run with my mates yesterday, and I just couldn't wait until it was over. In terms of shoes, I wear Asics 2110 at home and work, so a reasonable shoe.
I am actually worried for the first time ever about how this might affect my running. Any suggestions of what I can do? Likely treatment or supplements?
Regards
"B"

Photo: sometimes, foot and ankle problems are easy to spot; more often, the trouble is not so obvious and, unfortunately, there are no single, quick-fix solutions.
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Gary Moller comments:
Thanks, "B", for consenting for this going onto the web: The problem you describe is one of the most pressing faced by "ageing" runners. If not resolved, the runner may be forced into giving running away and we can't have that happening, can we?

The best approach to dealing with foot and ankle pain is to tackle the problem from several different angles and hope that one, or a combination of the following suggestions have a beneficial effect:

• Run, step and bound barefeet weekly in sand. This is what the great coaches of old, like Percy Cerutty, always had their athletes do as part of their training. When Otago athletes of the 1970's were at their height of national prominence, coaches like Alastair McMurran had regular bounding sessions up the massive sand dunes of the Otago Peninsula (I had the dubious pleasure of doing a couple). This type of training helped develop and maintain strong, flexible feet and ankles. This type of training is all but forgotten nowadays and much to the detriment of runners. This type of training is all the more important as we get into our 40's and older. Joints, muscles and tendons thrive on being flexed and extended through their full range of movement. On the other hand, repetitive and restrictive movement, such as running on pavement is not good for feet and ankle joints.
• Try different shoes and fit semi-orthotic inner soles. Although I prefer Asics myself, an obvious measure is to try a few different makes and models. The change can be remarkable when it comes to ankle pain. I have 4 different pairs that I rotate, including a pair of Asics designed for off-road running. The semi-orthotics I recommend are Formthotics Active which can be purchased here. A measure as simple as an inner sole change can give relief.
• Do your ankle and foot exercises. If your feet tire as a long run progresses, the arches begin to drop, shock absorption diminishes and the outer borders of the ankle joints may be bruised which you may really feel upon getting out of bed the next morning! Here is the link to the E-Pub on the subject. Of course, these do not replace sand dune running!
• Get your leg pulled! Yes, get a strong massage therapist to get stuck into your feet and ankles, working on mobilising all of those tight sinews and joints, including the main ankle joint. Manipulate a child's supple feet and the contrast with a typical runner's feet will shock you. So get into it and don't neglect the sand running which flexes the feet better than any masseur.
• Take Glucosamine, Chondroitin and magnesium daily. Joint food preparations help guard against arthritis and may even help reverse the process. If the feet and calf muscles are tiring prematurely and cramping, this may be partly due to magnesium depletion which is a near universal problem with older runners. If the muscles tire, then the feet cease doing their stability and shock-absorbing work, thus throwing abnormal strain on the structures of the ankles and feet.
• Run off-road. Buy a pair of shoes designed for trail running and do all of the long runs on trails. The soft surface and constant adjusting of foot and ankle placement is what those feet were designed for and they love it! Take care at first: your lack of flexibility and dulled reflexes from all that road running means you need to take care initially not to stumble or trip. The foot and ankle pain may be stirred up initially; but should diminish and disappear as the feet and ankles strengthen and regain flexibility with regular trail running.
• Do cross training. Aqua-Jogging done properly and cycling are my favourites. These enable the ageing runner to continue to develop a huge cardiovascular reserve while sparing muscles and joints that have already given more than a lifetime of faithful service!

(For more about this topic, type "ankle" into the search box to the upper left of this page and search this blog.)