Footwear Category

Sneaker Lacing Techniques For Runners and Hikers

July 12, 2018

Maybe you think you’ve already checked all the boxes. You’ve assessed your foot type, chosen the activity in which to put your energy (hiking, running, group sports) and determined the size and shape of sneaker that is appropriate. You have weighed various support options for any specific conditions you’re experiencing with toes, feet or ankles. Ready, set, go, right?

Well, actually there’s one more thing before you take that first step – lacing up your sneakers. You may say, “That’s a no-brainer, of course I have to tie my shoes!” Yes indeed, you won’t get far tripping over your shoestrings. That said, there are sneaker lacing techniques which can increase your comfort and even boost the performance of which you are capable.

The Gift of a Perfect Fit

The goal should be to match shoes with your feet that provide stability – as if they were ‘meant to be together.’ Ill-fitting shoes, or careless sneaker lacing may interfere with smooth motion and end up causing injuries. Ensuring a proper fit plus appropriate lacing technique will help to prevent irritation, blisters, tendinitis, black and blue toenails, burning sensations, and even alleviate foot pain.

Pictures Speak Louder…

We decided that instead of writing word-for-word steps for each sneaker lacing technique, we’d reach out to RunRepeat.com for permission to use some of their great demonstration videos. These clearly show just how to tie each style of lacing for your personal circumstances or preferences. You can also see RunRepeat’s amazing worldwide ranking of sneakers, based upon hundreds of thousands of reviews, gender, size, brand, color, collection, and best current discounted price.

Roomier Lacing for Wider Feet

Using this lacing adjustment allows your toes to splay out and have better flexibility.

Cozier Lacing for Narrow Feet

Getting a snug fit isn’t always easy if your feet are narrow; this lacing technique will help.

Low Pressure Lacing for High Arches

Get better support and limit your outward foot roll motion (aka: underpronation).

Lacing Support for Flat Feet

This sneaker lacing technique helps to keep from overstretching the plantar fascia.

Painless Lacing for Cramped Toes

More space in the forefoot reduces pain and numbness; and less chance of black nails.

Comfort Lacing for Swollen Feet

If your feet tend to swell, this sneaker lacing method will take the pressure off.

Locking Those Laces in Place

The Surgeon’s Shoelace Knot adds 1 more loop; perfect for long distance and treadmills.

If you’re experiencing foot or ankle pain, and have never been diagnosed, it’s time to find out what’s going on before you venture out on an extensive hike or run. Once aware of your condition, there will be options for comfort and pain relief from your local podiatrist who is the right choice to ensure the most knowledgeable and capable physician for your needs.

Dr. Elizabeth E. Auger, has over 2 decades of experience treating patients in the Salt Lake City area and you have the choice of three locations for your convenience. Same day appointments are available, so let’s get you back on your feet with a sneaker lacing technique that works just for you!

Healthy Hiking for Salt Lake City Summers

June 14, 2018

One great reason for living in the Salt Lake area is the wide variety of healthy hiking to be enjoyed – whether you’re a novice or expert trekker. For your convenience, here is a great list of Salt Lake City Trails from which you may narrow your choices by: easy to strenuous, whether or not fees apply, pet policies, trip distances, access restrictions (if any) while categorizing these by hiking, biking, or both.

Obviously, one of the worst things you can do is injure an ankle or foot, leaving you immobile in a potentially stark, hot and unsheltered environment. Cell phones may not get service; reviews show AT&T is the most robust, then Verizon, while Sprint coverage is scant. Talk to locals as you start out, and get their recommendations for particular cautionary measures they personally take in a given area.

The Right Footwear for Healthy Hiking

Water shoes are the thing if you’re planning to raft, kayak or canoe down a river. Flip flops aren’t stable enough, with the hot red dirt and muddy banks.
Choose hiking socks appropriate for your foot type; wide = thin socks, narrow = thick socks, warm = synthetic socks, cool = insulated socks.
Look for firm support in the arch area of a healthy hiking shoe or hiking boot; it shouldn’t bend at its middle though it can be flexible in the front (where your own foot has movement).
The upper portion of the footwear should be chosen for the material which is important to you. If you’re looking for breathable and waterproof (Gore-Tex), for durability and support (leather), breathable and lightweight and flexible (fabric and leather or synthetic leather).
You want an ‘outsole’ that gives you traction and proper support. Ask an experienced sports store employee to show you the difference between these and heavy duty trekker boots; so you don’t end up with too much weight for no good reason.
See our post on sneaker lacing techniques for extra comfort and safety.

Safety Tips for Healthy Hiking in Utah

Be prepared: realize that the weather change could go from 92 degrees in the valley to 52 degrees in the mountains after sundown when the clouds roll over. You can check the weather at MyUtahParks.
Always let someone know your destination and when you expect to get back.
Remember you’re venturing into the home of wild animals, see WildAwareUtah for everything you need to know, and more.
If you come across a rattlesnake, just back away and move on; it will only strike if it feels threatened or cornered.
It’s best to always travel with a companion; if that is your dog, for healthy hiking make sure it stays on a leash.
Be on the lookout for flashflood signs: changes in level or speed of water, water color changes from clear to murky, debris appears in the water, you hear rushing water or loud noise, it begins raining close by or there’s a build-up of storm clouds. Seek HIGHER ground immediately.

What to Bring in Your Backpack or Car

Black light flashlight for night time spotting of scorpions.
A wide-brimmed sun hat rather than a cap; there’s not much shade from the Utah sun.
Sunscreen for all exposed skin, and don’t forget the back of your neck.
Sunglasses – polarized are preferred to really enjoy the views! To keep from losing them on a river trip, buy straps!
Bring a rain jacket (there will be short bursts of rain) to keep you dry and warm.
First aid kit, maps, a pocket knife, food, matches, extra clothing.
A very LARGE jug of water; there may be water stations, but then you may not be in their proximity. And, salty snacks will balance the sodium flushed out of your body by drinking water.

If you sustain an ankle or foot injury while hiking in the Salt Lake City area, same day appointments are always available in Dr. Elizabeth E. Auger’s three convenient podiatry locations! As an athlete herself, Dr. Auger is highly experienced with sports injuries and has treated all diseases and afflictions of the feet and ankles for over two decades.

Rethink Wearing Those Painful High Heels!

April 26, 2018

The first depictions of high heels date all the way back to ancient Egypt. Initially made popular by Persian male equestrians in the 1400’s (to help them stand up in their straps and aim firearms). They later became a fashion statement (for men), crossing over into Europe in the 1500’s and adopted by aristocratic men who felt that standing higher than others would be intimidating – and sort of scary. It was all about nobility, rather than comfort or mobility.

As the centuries wore on (no pun intended), high heels became a trend with women in positions of power or within a particular lineage. As such, this style reached new heights as the heel stems became narrower. Fast forward to the 1950’s and Christian Dior’s stilettos, when these increasingly painful high heels came to represent marked feminine sensuality and a new-found power of influence. For more history, photos and social trends, check out, Shoes: An Illustrated History, by Rebecca Shawcross.

Revising Your Posture about High Heels

Though not much has changed, it certainly needs to. We don’t ride about in horse-drawn carriages and most of us don’t have chauffeurs to offer a hand as we enter and exit our limousines. Women work hard, play hard, are more immersed in sports, travel and businesses of their own these days. Proper footwear choices are just too important to ignore, in fact trying to impress people by wearing painful high heels is not going to make you rise above anyone else.

That said, let’s explore some preventative measures which allow you to build a beautiful shoe collection, without damaging your legs, calves, ankles and feet!

Do you even know your shoe size anymore? Most adult sizes will change during their lifetime. When’s the last time you were properly measured?
A proper snug fit is essential to keep your feet firmly in place and prevent friction.
See your podiatrist for an exam to determine your actual ‘foot type.’ It will be either high arched, or flat-footed, or normal. Your ‘type’ will define the support you need to prevent your foot from rolling inward (or outward) while walking and running. During this visit, find out if you should also be using heel inserts to cushion and absorb shock.
Decrease the amount of time you wear your high heels. This will help to prevent longer term physical conditions. Try traveling to and from work in comfy sneakers instead, and bring along your high heels.
Choose a lower, thicker, more comfortable heel. These will distribute your weight more evenly across your feet.
If you must opt for higher heels – avoid narrow shoes with pointy toes. Choose platforms with thicker heels, more padding and less of a rise from your heels to your toes.

Foot Conditions from Wearing High Heels

Sore feet aren’t the only effects of wearing painful high heels; here are several issues which can develop as a result!

Corns and calluses (hyperkeratosis), Haglund’s deformity (aka pump bump), bunions, hammertoes, metatarsalgia (pain in ball of foot), plantar fasciitis (sole ligament), Morton’s neuroma; to name a few. You can read in more detail about the symptoms, causes and treatments of these afflictions on our site under Foot and Ankle Conditions.

And there’s more, lots more.

Knee, hip and back pain – High heels have less padding, which creates more friction; resulting in blisters and swelling. They will also force your feet to move in an unnatural way, throwing the entire weight of your body onto the front of your foot, and your toes. Your knees must constantly bend (to balance the weight), and are continually stressed while wearing high heels. You may find yourself experiencing back pain as your spine’s capability of absorbing shock is decreased.

Ankle sprain – Whenever you take an unsteady step, and your foot rolls to the outside, you can easily incur a lateral sprain. This means you’ve overstretched the ligaments in your ankle; if severe the ligaments may actually tear.

The Achilles tendon can shorten, thicken and become stiff if you’re consistently wearing painful high heels for long periods of the day or night. The subsequent inflammation can cause considerable pain. Just imagine, your Achilles tendon attaches your calf and lower leg muscles to your heel, and is the strongest tendon in your body – it needs a break!

Dr. Elizabeth E. Auger, DPM, has 3 popular locations in Utah for your convenience: Salt Lake City, Sandy, and West Jordan. She provides same day appointments – because when you need them, waiting just won’t do!

How Copper Socks Can Help Healing

January 4, 2018

Whether you have diabetes or are dealing with foot trauma unrelated to the condition, you may be interested to know that one of the easiest things you can do to promote healing is to wear socks. Not just any socks, but those that contain copper. What many may consider a bit of hocus pocus has actually been scientifically proven.

Copper infused within socks, typically by way of special threads, can keep your feet cool and dry, and help promote healing in a variety of ways. Here are just a few reasons you should consider spending money on copper socks.

1. Fungus, Bacteria and Viruses

Copper acts to kill all three of these things. Science has proven that copper can rupture the cell walls of fungi, bacteria and viruses. When the copper makes its way inside these cells, it attacks the cell’s DNA, destroying it completely. This means that you may not have to deal with things like athlete’s foot, staph infections and plantar warts.

2. Inflammation

Copper has been proven as an anti-inflammatory agent. Wearing socks infused with copper can help to reduce inflammation in your feet whether caused by standing too long or an injury.

3. Moisture

If you have any type of trauma to your foot, such as an open wound, doctors will routinely suggest that you keep the area dry. Socks that are infused with copper will help to keep your feet dry and cool. This is important as moisture promotes the growth of bacteria which can ultimately lead to infection.

4. Blood Circulation

Any cut or trauma requires healthy blood circulation to heal properly. Copper has been shown to aid in the formation of new blood vessels and, thus, promotes healthy blood circulation. When copper is combined with compression, these socks can help with deep vein thrombosis, varicose veins and other issues caused by compromised blood flow.

5. No Chemicals

People with sensitive skin or some health conditions do poorly with chemical additives. Dyes and other additives to clothing can be bothersome. Copper is all natural which makes it safe for almost everyone. Because it is a naturally occurring substance, your feet are protected from infection if you have a cut or other open wound.

You may never have put much thought into what your socks are made of. If you haven’t, now is a great time to consider copper socks. The all-natural socks are more than just comfortable, they are exactly what you need for good foot health.

If you would like more ideas you can use to keep your feet healthy or are experiencing pain in your feet or ankles, call our office. Dr. Elizabeth Auger is accepting new patients in her Salt Lake City office and we are happy to make you an appointment. Call our office today and let Dr. Auger put you back on the road to optimum foot health as soon as possible.

Photo Credit

Preventing Winter Sports Injuries to Your Feet

November 9, 2017

Now that winter is closing in, our thoughts are turning to snow covered mountains. From skiing to snowboarding, people will be hitting the slopes in hopes of an adrenaline rush. If you will be counting yourself among these folks, it’s important to take the proper precautions to avoid serious winter sports injuries to your feet and ankles.

Why the Proper Fit Matters So Much!

Ensuring your ski boots are properly fitted is one of the most important things you can do. Ill-fitting boots can be a contributory factor to injuries; largely because they are immobile once you are on the slopes.

When you buy a boot that is too big, there is nothing you will be able to do to make it fit properly as far as foot health is concerned. You will need to over tighten buckles, wear socks that are too thick or more. You may also be told that inserts can help. This is untrue. If your boots don’t fit properly, inserts aren’t going to help.

To fit your ski boots correctly and avert winter sports injuries, you’ll want to check for both length and width:

Fitting for Length

When trying on the boots, take the liner out. Place your foot in the shell and scoot your foot up so your toes lightly touch the front. Take a pen or pencil and use it as a spacer behind your heel. You want somewhere between 5 and 15 mm of space for your foot to move. If you have more than an inch, you have too much room.

Fitting for Width

Keep your foot in the boot, and center your foot from back to front, keeping the same amount of room in front of your toes and behind your heel. You want to feel your feet lightly brushing the sides. If you don’t, you should have no more than 3mm of space on each side of your foot. If there is more space, those aren’t the boots for you.

And There’s More…

Once you have your boots properly fitted and ready to wear, there are a few more things to check before careening down your first hill. Make sure you have on clean, thin socks, that your toenails are trimmed and you have somewhere to dry out your liners when your time on the hill is done. Try this ski boot fitting guide for additional detailed instructions. When you take the time to do these things, your boots will last longer and your feet will stay healthier!

If you do happen to experience winter sports injuries to your feet or ankles, contact Dr. Elizabeth Auger in Salt Lake City for an appointment! Dr. Auger will examine your feet, discuss your medical history with you, listen to the details of your injury and diagnose your issue. You can’t enjoy your outdoor sports if your feet and ankles are causing you pain. Early diagnosis and treatment can help prevent a minor issue from becoming a major problem.