Fixing Your Feet: Injury Prevention and Treatments for Athletes

Fixing Your Feet: Injury Prevention and Treatments for Athletes

by John Vonhof

Paperback(Sixth Edition)

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Product Details

ISBN-13: 9780899978307
Publisher: Wilderness Press
Publication date: 08/02/2016
Edition description: Sixth Edition
Pages: 392
Sales rank: 202,695
Product dimensions: 6.00(w) x 8.90(h) x 0.80(d)

About the Author


John Vonhof has 34 years of experience as a runner, hiker, and medical professional. He has provided medical aid at numerous events around the world. He continues to be sought out for his expertise and experience, especially for multi-day events. He lives in Manteca, CA.

Table of Contents

Foreword x

Introduction 1

Getting the Most out of Fixing Your Feet 4

The Best of 20 Years of Foot Care 7

Part 1 Foot Basics 19

1 Seeking Medical Treatment 20

2 You Can Have Healthy and Happy Feet 23

Think "Feet" 23

A Weekly Ritual 23

Talk to Your Doctor 24

Summer Foot-Care Basics 24

Winter Foot-Care Basics 25

Aging Feet 25

3 Sports and Your Feet 27

Sport Similarities 28

Differences in Terrain 29

Conditioning 31

Biomechanics 33

Part 2 Footwear Basics 41

5 The Magic of Fit 42

Learning from Shoe Reviews 43

Know Your Feet 45

Components of a Good Fit 48

Buying Footwear 48

Tips for Hard-to-Fit Feet 52

5 Footwear and Insoles 54

Brand Loyalty in Footwear 57

The Anatomy of Footwear 57

Running Shoes 59

Sports Shoes 62

Hiking Boots 63

Choosing Lightweight Footwear 68

Custom Shoes 69

Sandals 70

Insoles 72

6 Barefoot and Minimalist Footwear 76

Shoes vs. Minimalist Footwear 77

The Value of "Going Bare" 78

The Science on Barefoot Running 79

Function and Form 80

Barefoot Precautions 81

Minimalist Footwear Choices 85

7 Socks 93

Sock Fibers and Construction 95

Buying Socks 98

Specialty Socks 99

Going Sockless 103

Part 3 Prevention 107

8 Making Prevention Work 108

9 Blister Prevention: The New Paradigm 112

Blister Formation 113

Understanding Shear 114

Understanding the Five Factors in Blister Formation 115

The Components of Prevention 120

Finding the Right Combination 123

A Short History of Blister Studies 124

10 Compounds for the Feet 128

Powders 128

Lubricants 130

Skin-Toughening Agents and Tape Adherents 133

Antiperspiranfs for the Feet 137

11 Taping for Blisters 139

Tapes 140

Kinesiology Tape 143

Working the Tape 145

Three Taping Techniques 146

Taping the Feet 148

12 Orthotics 154

Custom-Made Orthotics 156

Over-the-Counter Orthotics 160

Using Your Orthotics 160

13 Gaiters 162

Making Your Own Gaiters 163

Repairing Gaiter Straps 164

14 Lacing Options 167

Lacing Tips 168

Lacing Methods 168

15 Self-Care for Your Feet 172

Skin Care 172

Pedicures 174

Foot Massage 177

Hydration, Dehydration, and Sodium 180

Strengthening Your Feet 182

Changing Your Shoes and Socks 182

Keeping Your Shoes Fresh 183

16 Extreme Conditions and Multiday Events 185

Aching Feet 185

Cold and Wet 188

Maceration 192

Trench Foot and Chilblains 195

Frostbite 197

Snow and Ice 197

Heat 201

Sand 202

Jungle Rot 205

Foot Care in Multiday Events 207

17 Teamwork and Crew Support 212

Teamwork 212

Planning for Foot Care 213

Team Responsibilities 214

Crew Support 214

18 Providing Foot Care for Athletes 216

Being Part of a Foot-Care Team 218

Setting Up Your Station 219

Tips on Managing Blisters 219

Modifying Footwear 221

Advising about Postevent Care 221

Your Tools 222

Mandatory Foot-Care Gear 223

Part 4 Treatments 225

19 Treating Tour Feet 226

20 Blisters 229

Hot Spots 230

Blisters 231

Types of Blisters 236

Draining Blisters 238

Preventing Infection 240

General Blister Care 241

Advanced Blister Patching 242

Extreme Blister Patching 246

Beyond Blisters 254

Fixing Blisters, Their Way or Yours 255

Postevent Blister Care 256

21 Strains and Sprains, Fractures and Dislocations 258

Strains and Sprains 258

Strengthening Exercises 264

Fractures 267

Stress Fractures 270

Dislocations 271

22 Tendon and Ligament Injuries 272

Treating Tendon Injuries 273

Achilles Tendinitis 277

Ankle Tendons 282

Bursitis 283

Plantar Fasciitis 283

23 Heel Problems 293

Heel-Pain Syndrome 293

Heel Spurs 293

Haglund's Deformity 296

24 Toe Problems 298

Strengthening Your Toes 298

The Basics: Toenail Trimming 298

Black Toenails 299

Big Toe Problems 302

Hammertoes, Claw Toes, and Mallet Toes 303

Ingrown Toenails 305

Morton's Toe 306

Overlapping Toes 307

Stubbed Toes 311

Toenail Fungus 311

Turf Toe 314

25 Forefoot Problems 316

Bunions 316

Metatarsalgia 318

Morton's Neuroma 319

Sesamoiditis 321

26 Numb Toes and Feet 323

Transient Paresthesia 323

Peripheral Neuropathy 324

Raynaud's Syndrome 325

27 Skin Disorders 326

Athlete's Foot 326

Calluses 328

Corns 331

Fissures 332

Plantar Wads 333

Rashes 335

28 Cold and Heat Therapy 337

Cold Therapy 337

Heat Therapy 339

Combination Cold and Heat Therapy 339

29 Foot-Care Kits 341

Basic Self-Care Kit for Home Use 343

Fanny Pack Kit 343

Event Kit 344

Part 5 Sources and Resources 347

Appendix A Product Sources 348

Appendix B Shoe and Gear Reviews 350

Appendix C Medical and Footwear Specialists 351

Appendix D Foot-Related Websites 352

Notes 353

Glossary 356

Bibliography 360

Index 362

About the Author 374

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