John Hollander, DPM

How to Reduce Pain from High Heels

High heels, you either love ‘em or you hate ‘em.  They add that special touch that every outfit needs, but they don’t provide any special treatment to our feet!  Many of us continue to wear high heels even if they cause pain, all for the sake of fashion. Then, there is the other group that wants to wear them but won’t because they are just too uncomfortable.

We have put together a list of things that you can do turn that ‘hate’ for high heels into more of a ‘like’ or ‘love’ for them by reducing common pains associated with them.

Heel Height

The higher the heel the better right? Wrong!  Keep high heel heights to a minimum. Do not wear anything over 3” in height. Once you extend beyond this height, it starts to increase stresses to your foot and body.

Heel Style

Aim for heels with a wider base or wedge style which allows for an even distribution of body weight on your feet. A small heel reduces stability, causes calf muscles to work harder and that can lead to fatigue and rolled ankles!

Heel Material

It is natural for our feet to swell & sweat throughout the day, so to allow our feet to breath and expand, shop for shoes with natural materials such as leather or suede and perforations in the material.

Heel Frequency

Try to limit the time you wear your high heels.  If you can, wear tennis shoes on your way to and from work and then put on your heels while on the clock.

Heel Straps

If possible, pick a high heel that offers straps for additional support and stability.  Preferably, look for straps that wrap over the top of your foot rather than your ankle.

Heel Toes

Round, pointed, square, open and closed.  There are options, but the narrower the toe box, the more pressure the heel puts on your toes- hello bunions!   The wider the toe box the better for your feet. 

 Heel Investments

Invest in a quality shoe brand that will last years rather than months and will take care of your feet because they were designed to be GOOD for your feet!  Look for brands that use natural materials, include arch support technology, use silicon padding in the soles and have the APMA seal of approval.

For a list of AMPA approved shoe brands check out their list here.  To try on a pair of Vionic shoes (also APMA approved), stop by our office to see our selection!  If you would like directions to our office, or to schedule an appointment for a foot concern, please call us at (707) 578-1222.

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‘Good For Your Body’ YouTube Channels You Need to Check Out Now!

As someone who bores easily of performing the same exercises over and over, finding sources that keep me engaged is crucial.  I need my exercises to change often, strictly running or following the same exercise routine over and over is guaranteed to make me fail due to sheer boredom.  If you are someone like me, that needs constant change in your physical activity, I have put together a list of YouTube channels that you need to check out now!

Do you like the idea of dancing, but don’t really know how to dance? The Fitness Marshall offers short 3-4-minute videos with upbeat songs and easy dance moves for any level to follow.  Each week he puts together a dance playlist for you, while also uploading new dance videos on a regular basis.

Check out the video that drew me in from the get-go!

 

 

 

What started out as my go-to source for stretches, has now turned into a plethora of exercises for every part of my body!  Blogilates is hosted by the down to earth Cassey Ho. She is not intimidating in any way and makes even the most inflexible/unfit person feel like they can partake in her videos.

If you are feeling extra tight (or haven’t stretched in a while) check out her Total Body Stretch video.

 

There is a lot of hype about the amazing benefits of yoga and it’s worthy of it all! If you’re like me, you like the idea of learning yoga, but don’t want to spend the money on a class and any “beginner” video I search for, leaves me feeling empty.  Not anymore! Yoga with Adriene will be your new best friend! For those wanting to get into yoga, but also for those that are very experienced in the practice, Adriene explains why you are performing the move and what the end goal is.

If you want to take a stab at learning the basics of yoga, check out her 20 minute video designed for beginners- NO special equipment needed- That’s a WIN for me!

 

 

Do you have another YouTube channel that you think should be added to my list?  I’d love to hear your suggestions in the comment section below.

Have a lovely day and get inspired!

~Sarah

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Podiatry Themed Valentine’s Day Cards!

The new year literally just started and what do my eyes see? Shelves and shelves filled with Valentine cards, candy and gifts, because Valentine’s Day is only 2 weeks away!

If you are looking for unconventional Valentine cards that you can print up at home for pennies on the dollar, look no further.  We have created a handful of fun, vibrant and podiatry themed Valentine cards just for you!

Click on the links for access to the PDF to download and print your Valentines.  We recommend printing on card stock or photo paper!  You can make your Valentine’s to be just about any size that you prefer, but the sizes they were designed to be are indicated in the instructions on the PDF.

We hope you enjoy our Valentine cards and would love to see your final products- just be sure to tag us!

FB: JohnHollanderDPM               Instagram: Hollander_dpm                Twitter: JHollanderDPM

 

This Valentine was designed to get your little one involved.  Using stamping ink or a non-toxic paint, create the letter ‘V’ in LOVE by using their feet!  Then, attach your favorite picture of your love bug below.  This Valentine is sure to be the highlight of any recipient!

Download your BabyFeetValentine here

 

 

 

 

 

 

 

 

 

 

Physical touch is very healing to human mind and body and often when we think of giving a massage we go straight for the back! But it is the feet that are often overlooked.  Our feet do a lot of work through out the day holding us up and taking us places!  The foot is very sensitive- it has to be! When you give a foot massage you don’t have to use a lot of pressure, soft touches can be very enjoyable and beneficial.

Access your 30MinValentine foot massage here

 

 

 

 

Here is a great interactive Valentine!  Play a game of tic-tac-toe with your sweetie.  Add a fun pencil, pen or even a box of Tic Tacs!

You can even add a bit of pizzazz to this Valentine by incorporating sparkly puffy paint or rhinestones to the hearts!

Enjoy your game of TicTacToeValentine

 

 

 

 

 

 

 

 

I’m Head Over Heels for you!  Get it, “heels” ?  🙂

This is the perfect Valentine for someone that likes puzzles and another great way to let them know how you feel.  The textures give the appearance of foil, without actually being foil.

Pair this Valentine with “Airhead” candies, an amazing pair of Podiatrist approved shoes or maybe even a bouquet of flowers!

HeadOverHeelsValentine

 

 

 

 

Awe, so sweet indeed!  Maybe you could use this Valentine as an invitation to go out for frozen yogurt?

Or, accompany this Valentine with a box of special sweets- Sugar Free of course!

SoSweetValentine

 

 

 

 

 

 

 

 

 

 

Would it be too cheesy to give this Valentine to someone with a pair of Valentine socks?

SocksOffValentine

 

 

 

 

 

 

 

Happy Valentine’s Day everyone and we truly hope you (and your recipient) enjoy these cards.

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Yellow Nails: Causes and Prevention

Yellowing of the nail can be caused by several factors including: nail prepping, smoking, nail fungus or even more serious health issues.  But how do we prevent it from happening?  It all depends on the root cause of the yellowing!

Nail Prepping

Sometimes our nail polishes can cause staining of the nail due to either the type of nail coloring or from prolonged wear.  An effortless way to prevent staining, is by first applying a clear base coat.  This will not only help keep the polish from chipping, but it will also act as a barrier between your nail and the polish itself.

Traditional acetone to remove your polish can also exacerbate the yellowing of your nails.  As an alternative, consider using a non-acetone polish remover, such as Dr.’s Remedy polish remover*, which is free of acetone, but also enriched with wheat protein, tea tree oil and garlic bulb (all good things for our nails)!

Smoking

If you smoke cigarettes, you may notice a yellowing of not only your teeth and fingers, but also your nails! It is the nicotine in cigarettes that cause this yellowing.  A few things that you can do to prevent the yellowing of your nails would be to: switch to using a cigarette holder or vaporizer or quit smoking all together.

Nail Fungus

Many times, people will continually apply polish to hide yellow nails, but sometimes it could be a sign of a fungal infection.  Toenail fungus’ first sign is yellow nails, followed by brittle or thick nails. If you think your nails may be yellow due to a fungal infection contact your podiatrist.  Though there are over-the-counter treatments available to treat fungal infections, prescription remedies tend to be more effective.  Your doctor may prescribe an oral anti-fungal medication or suggest a non-invasive anti-fungal laser treatment.

Serious Health Issues

Another good reason to reach out to your doctor if you have yellowing of the nails, is because it could be a sign of other health issues such as liver or lung problems, or a mineral deficiency.

Let’em Breathe

Traditional nail polish tends to trap moisture under the polish, which can lead to yellowing of the nail or infections.  Give your nails a breather once in a while. Take breaks between polish applications and when you do use a polish, consider using something with added benefits like Dr.’s Remedy polish*.  It contains lavender, garlic bulb, tea tree oil (all good things for your nails) and does not include formaldehyde, toluene, camphor just to name a few (all bad things for your nails).

Don’t ignore the signs of yellowing nails. Explore the potential causes for your yellow nails and implement these tips to prevent the yellowing of them.  If you think you may have a toenail fungus infection, call Dr. Hollander, DPM today to discuss your treatment options at (707) 578-1222.

*Available for purchase in our office.

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DIY Clay Foot Mask

Are your feet feeling a bit on the dry side? Are you feeling sluggish and want a way to re-charge your body through detox? Or perhaps you just want to add a fun extra step in your foot pampering routine? Try making this DIY detoxing clay foot mask!

Bentonite is a type of clay used in skin detox with properties that can draw heavy metals and toxins out of the body. The medicinal use of the clay dates as far back as ancient civilizations in Europe, Asia and North Africa.  You will most likely find this clay in health food stores in the beauty department.

 

Supplies:

3 Tbsp 100% Natural Calcium Bentonite Clay

3 Tbsp Apple Cider Vinegar

3-5 Drops 100% Lavender Essential Oils

Non- Metallic mixing bowl and mixing tool (spoon, spatula) (Using metallic utensils could de-activate the clay properties)

Wash cloth or soft bristle brush

Water for rinsing feet

*Optional- 2 One-Gallon Storage Bags

 

 

Directions:

  1. Combine in a non-metallic bowl, Calcium Bentonite Clay and Apple Cider Vinegar. NOTE: Once you add the vinegar to the clay, it will begin to bubble and fizz which is normal.
  2. Once clay and vinegar are thoroughly mixed, add 3-5 drops of essential oils and mix well until a wet clay consistency.
  3. Apply half of the mixture to the bottom of one foot and a thinner amount on the top of your foot. Repeat on the second foot.
  4. Let dry for 20-30 minutes.
  5. *Optional: Place each foot into a plastic storage bag while drying. Busy Moms that don’t have the luxury to sit still for 20 minutes may want to go this route.
  6. Rinse off feet in luke warm water. You may need to use a wash cloth or a soft bristle brush to help remove the clay.

 

We hope that this regimen helps you to feel better on the inside and out.  If you have any concerns or questions regarding your feet, call our office at (707) 578-1222.

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5 Tips to Prevent Discolored Nails

We’ve all had them at one point in time- discolored nails, but how do we prevent it from happening?

Here are 5 easy tips to help you prevent your nails from turning yellow:

  1. Apply a base coat to your nail to act as a barrier between your nail and the colored polish.
  2. Use a non-acetone polish remover when removing polish. Traditional acetone can exacerbate yellowing.
  3. Avoid nicotine. Don’t want to stop smoking? Consider switching to a cigarette holder or a vaporizer.
  4. Keep your nails clean and dry to prevent toenail fungus (which yellow brittle nails is a common symptom of).
  5. Let’em breathe! If you enjoy painting your nails often, try giving your nails a break occasionally.  Traditional polish tends to suck up moisture from our nails causing them to become brittle. If you must paint often, consider using a polish that helps keep moisture in the nail and provides nutrients, like Dr.’s Remedy polishes*.

If you are unable to prevent or treat your yellowed nails, contact your doctor or podiatrist immediately.  Yellowing of the nail could be the sign of a nail fungal infection or more serious health condition.  If you are experiencing yellow, dry, brittle toenails, call Dr. Hollander’s office today for an appointment at (707) 578-1222.

*Available for purchase in our office.

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Last Minute Gifts for Happy Feet!

Everyone has at least one ‘difficult to buy for’ person in their lives, or someone that has “everything”, so why not consider buying a gift that caters to their feet this year? After all, they play a significant role in our everyday lives!

You will be surprised at the number of options that you have to give them the gift of happy feet this Christmas.  Below is a list of gifts that anyone would be happy to find under their tree, many of which can be purchased in our office or at other local vendors!

 

Nail Polish with Benefits!

 

Dr.’s Remedy Polish is Free of all the “bad stuff” and filled with all the “good stuff”. Containing lavender, wheat protein, garlic extract, tea tree oil and bioten, all things that help repair and hydrate, dry brittle nails and keep existing nails healthy! You can purchase Dr.’s Remedy Polish in our office!

 

 

 

 

 

 

Pedicure at Home!

Foot Doctor offers a pedicure kit that contains all the good things needed for a wonderful pedicure (foot scrub, clippers, pumice stone, foot lotion, nail file and more). Hey, maybe you could provide the pedicure to your recipient too!?  Available at Ulta.

 

 

 

 

 

 

 

Foot Cooling Lotion

This cooling lotion is sure to bring calmness to tired and worn out feet! Available at The Body Shop.

 

 

 

 

 

 

 

 

 

Cold Therapy Pain Relief

Is your gift recipient in need of pain relief? Consider BioFreeze, an over-the-counter cooling topical remedy to your discomforts. It comes in many versions (Spray, gel, roll-on or lotion). NO prescription required!  Available for purchase in our office!

 

 

 

 

 

 

Super Cute & Super Supportive Sandals!

The Tide Flip Flop by Vionic shoes are sure to please your gift recipient! Vionic sandals and shoes have a Podiatrist-Designed Footbed in every pair!  Orthaheel orthotic technology was developed by renowned Australian podiatrist Phillip Vasyli.  With over 30 years of research and development behind this technology, Vionic men’s and women’s  sandals, slippers, active shoes and casual flats promote natural alignment from the ground up. Visit our office to view other sandal options that we carry as well! If we don’t have what you are looking for, we may be able to order it for you and make sure that they fit your gift recipient (or you) well!

 

 

 

Compression Socks that are Function and Beautiful!

 

The Sockwell Damask Circulator Compression Socks energize your step, help you recover faster, reduce fatigue, prevent soreness and minimize swelling. They come in a variety of colors and styles for men and women. You can purchase a pair at our local REI.

 

 

 

 

 

 

 

 

Wonderball!

If you’ve never used a foot massage ball, then you need to get one as a gift for yourself as well!  This little ball work wonders on tired and achy feet! The little bumps can also provide pinpoint pressure on your heels with minimal effort! This is a BIG deal for those with thick calluses!  Check them out at REI.

 

 

 

 

 

 

Filtering Water Bottle

Water is very important for our feet and our health. Staying hydrated helps reduce and prevent swelling of the feet and legs!  Check out this cool collapsible water bottle by Katadyn. Not only does it collapse for easy storage, but it also contains a water filter so you can refill your bottle at any time!  Purchase yours today at REI.

 

 

 

 

 

Top Notch Runner Socks!

Balega provides harmony in the fit, feel and performance of their socks that is founded on research, design, technical excellence and durability. Made from the best performance yarns made in the United States, Balega’s socks are the most technically advanced of any on the market.  Purchase a wide variety of styles and colors at our local Fleet Feet Sport- Santa Rosa.

 

 

 

 

What’s great about this list is that you can shop locally and you don’t have to worry about shipping charges or deadlines! Happy Holiday’s everyone!

 

 

 

**These are NOT paid endorsements/advertisements of these products, just simply a few fun ideas to help you get your holiday shopping completed!

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Fashion Boots for Kids- Good or Bad?

It’s that time of year again, when we want to dress our kids up in cute outfits and winter gear, and that includes fashionable boots that look like Mom’s and Dad’s!  But are those fashion forward boots causing harm to our children’s feet?

According to APMA, parents need to “be size smart. It may be tempting to buy pricey specialty footwear (like winter boots or ski boots) for kids in a slightly larger size, thinking they’ll be able to get two seasons of wear out of them. But unlike coats that kids can grow into, footwear needs to fit properly right away. Properly fitted skates and boots can help prevent blisters, chafing, and ankle or foot injuries. Likewise, if socks are too small, they can force toes to bunch together, and that friction can cause painful blisters or corns.”

Follow these tips when shopping for boots or any type of footwear for your children to assure proper foot support:

  • Take your child shoe shopping at the end of the day (the same applies to adults). Our feet tend to swell throughout the day.
  • Always buy for the larger size. Both feet are rarely the exact same size.
  • Wear socks that you would normally wear with the shoes you are trying on to assure proper fit.
  • Look for a boot that does NOT twist in the middle (arch area). A shoe should NEVER twist.
  • Boots should have a stiff heal and the toe area should only bend where your child’s toes are. It should NOT overly bend.

By following these important shoe shopping tips, you can be sure your child is not only walking in style, but most importantly, in comfort!

 

Should your child experience a sprain, fracture or other foot related pain, call Dr. Hollander’s office for excellent care!  (707) 578-1222.

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Fun Crafts for Turkey Day

Thanksgiving Day is around the corner and the location and menu have been planned or you’re in the middle of planning it!  Wouldn’t it be fun to add a Thanksgiving themed craft into the mix?  We have complied a list of fun things you can make with the whole family!  Use this holiday as a chance to slow down and some enjoy family and friend time.

 

Silly Foot Turkeys

Turn your kids into cute little turkeys by using their feet! This craft will surly put a smile on your face!

 

Turkey Cone-Hats or Table Decorations!

The bright feathers and goofy eyes really brings this craft to life!

 

Stuff the Turkey Game!

Entertain your guests (kids and adults) with this silly game of Stuff the Turkey!

 

Footprint & Handprint Turkey!

Of course, we had to throw this craft into the mix- we’re a Podiatrists Office!

 

Turkey Name Cards

They look like they were purchased from a store!

 

We are thankful to have such wonderful patients like you! Have a happy Thanksgiving everyone!~ Dr. Hollander & Staff

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What is the Nail Matrix?

No, I’m not referring to The Matrix the movie.  I’m talking about the nail matrix, a very important part of our finger nails and toe nails.

The nail matrix is located under the base of the finger or toe nail. It contains blood vessels and nerves like most other parts of our body.  It is responsible for generating the cells that create our actual nail.  As new cells are made, the old cells (nail) are pushed forward to make room- which is why our nails grow.

The nail matrix is a delicate area. Damage to the matrix can result in broken blood vessels, which is usually recognized by a horizontal brown-reddish band under your nail.  If the nail matrix is badly damaged, scarring can occur, and even potentially lead to a nail that grows out funky (split in half). Be sure to take it easy the next time you push back your cuticles, for it is a delicate area.

If you think you may have damaged your nail matrix, make an appointment with Dr. Hollander to have your nail looked at (707) 578-1222

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