John Hollander, DPM

10 Tips for Summer Ready Feet

With vacation season upon us, our feet will become exposed to the traditional summer conditions of  sunshine, sandy beaches, flip flops and hot weather.  Follow these tried and true tips to keep your feet looking fabulous all summer long.

#1. Prevent and treat dry cracked heels. Use a pumice stone or exfoliant once a week to keep your calluses from building up and getting rough.

#2. Protect your skin. Don’t forget to apply sunscreen to the tops of your feet- they too can get sunburned.

#3. Keep your nails trimmed. Trim your nails straight across-not too short and not too long; you don’t want to cause an ingrown toenail.

#4. Don’t go barefoot. Keep sandals on while walking around the beach, pool or ocean to prevent contamination of foot fungus or plantar warts and, to protect your feet from cuts and scrapes.

#5. Use a 5-Free or 8-Free nail polish.  Keep the harmful chemicals out while nourishing your nails and preventing fungal infections with a Podiatrist approved polish such as, Dr.’s Remedy.

#6. Travel with a first aid kit. Keep essential tools near by for possible cuts and burns such as: band aids, an emery board, antibiotic cream and aloe vera.

#7. Give your feet an ice bath. After a long warm day, feet can swell up. Soak for 15 minutes in cold water to reduce swelling.

#8. Moisturize.  Apply lotion to your feet at the end of your day and try to use one that is designated for the feet, as the skin on our feet absorb lotions differently.

#9. Prevent Blisters. Save strappy sandals for cooler summer days and wear your roomier sandals or flats on days that are warmer.

#10 Stay hydrated.  Drinking plenty of water keeps our skin happy and healthy, reduces dryness and swelling.

 

We hope that you find these ten summer tips helpful and that you have a wonder summer season!

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Father’s Day T-Shirt Card

Dad will be pleasantly surprised when he opens up this T-shirt card to find a lovely photo inside.  It is very easy to make, requires only paper, your favorite photo and whatever decorations you wish to add to your shirt.

 

 

 

 

 

 

 

Step 1: Take an 8.5″ x 11″ piece of paper and fold in half (hot dog style)

Step 2: Fold each of the halves in half again (you will have 4 segments or 2 flaps)

 

Step 3: Flip paper over. Fold up the bottom portion of the paper about 1″ up.

Step 4: Flip paper back over to where the seam faces up. Fold one bottom corner up in a diagonal fashion so that the bottom corner meets the center seam. Repeat on the other side.

Step 5: Rotate paper so that Step 4 folds are now at the top of your work surface.  Take one side of the open seam at the bottom and fold diagonally outward, with the fold starting half way up the seam.  Repeat on the other side.

 

Step 6: Now, fold entire piece of paper in half, or where the last folds ended on the seam. You want the bottom of the paper to just overlap the “Shirt collars”.

Step 7: Here is your T-shirt! Notice how the paper tucks under the “shirt collars”?

 

Step 8: Open up the T-shirt.  Then, place the photo of your choice in the center & include a note if desired.

 

Step 9: Decorate your T-Shirt. You can make a tie, glue on buttons, decorate with stickers, you name it. Then when  you are done decorating, give it to your favorite Dad 🙂

I hope you enjoyed making this craft and have a great Father’s Day! ~ Sarah Del Buono

 

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Help! My child has an ingrown toenail!

Your little girl’s toe is swollen, red, oozy and just plain uncomfortable.  She has an ingrown toenail!

An ingrown toenail is a common discomfort that can happen to anybody at any age.  It occurs when the side of the toenail decides to grow down and into the side of the toe, rather than straight and forward.  If the toenail is not redirected early enough, it can start to penetrate the skin and that leads to infections and severe pain of the toe.

Depending upon the severity of the ingrown toenail, there are a few treatment options that can be done.

Preventative care:

-Trim the toenail straight across and not too short. Do not trim down the sides, as this will encourage the nail to grow down toward the toe and cuticle.

-Wear roomy shoes. Often kids get an ingrown toenail because their shoes were too tight and cause pressure on the nail itself. There should be a thumb’s width between the child’s big toe and the end of their shoe.

Early on Ingrown Nail:

-If caught early enough, try placing a small amount of cotton under the side of the nail that is putting pressure on the skin, this should help relieve that pressure while the nail grows out.

-Soak their feet in warm Epsom salt water for 20 minutes at a time 2-3 times a day to help prevent infection and if tolerated, massage down the cuticle and side of the swollen toe.

– If you start to see signs of an infection, such as oozing, apply an over the counter anti-biotic cream. If the anti-biotic medicine does not help, it is time to see a Podiatrist.

When it’s time to see a Podiatrist:

-If your child’s toe is red, swollen, feels warm to the touch, has signs of oozing or smells particularly bad- see your podiatrist as soon as possible.

-Do NOT try to remove the ingrown nail yourself. You could subject your child to an infection!

-Once the nail has penetrated the skin, a simple in office surgery may be required to remove a portion of penetrating nail.

Ingrown toenails can be prevented so take the time to make sure your child is wearing a shoe that fits them well, trim nails straight across and keep an eye on their feet if they play sports with foot contact or have had a recent injury to their toe(s).

If your child is in need of care for their ingrown toenail, please call our office so that we can get you in as soon as possible!  (707) 578-1222.

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Why You May Want to Switch Your Nail Polish Brands Immediately!

There are hundreds of different nail polish brands on the market, some promoting their abilities to dry fast, being 100% vegan or, being 3-5-8 Free of chemicals.  So how do you choose the right brand for you? Most of us will just look for a color that catches our eye and leave it at that.  But when you are someone that wants a polish to enrich your nails rather than strip your nails of nutrients, then you may want to toss out your current polish brands and switch to Dr.’s Remedy.

Several brands on the market are making changes to be free of: Formaldehyde, Formaldehyde Resin, Toluene, Phthalates and Parabens; and Dr.’s Remedy is doing the same. But we aren’t focusing on that area because it is becoming so common among polishes.

What Dr.’s Remedy polish does have that sets it apart from so many other brands, is that it contains ingredients that are known to help enrich your nails!

Enriched Ingredients Include:

  • Tea Tree Oil- an essential oil found to have antiseptic and antifungal activity
  • Garlic Bulb Extract- a powerful antibacterial, antifungal and antiviral agent
  • Vitamin C- helps kill harmful germs
  • Vitamin E- promotes healthy growth of the nail & skin
  • Wheat Protein- helps nails to maintain moisture
  • Biotin- supports healthy skin and nails

The ingredients used in their polishes are designed to not only enrich your nails but also to retain moisture and allow them to breathe! This is so crucial in nail health and in nail recovery!

Most traditional brands DO NOT contain these ingredients!

Before you purchase another bottle of polish from your favorite retailer, stop and think about what it is you are wanting for the health of your nails.  If it is not a concern of yours then proceed with your typical brand, but if the health of your nails is important to you, then it’s time to give Dr.’s Remedy nail polish a try!  Head on over to your favorite podiatrist’s office and pick out a few new colors. No appointment or prescription required! (707) 578-1222.

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VIONIC Tide Post Sandal- A User Review

Reviewed by: Sarah Del Buono

The VIONIC shoe brand is one that has focused on the anatomical features of the foot, by providing foot alignment and arch support to its wearers. They make sneakers, dress shoes, sandals, high heels and slippers for both women and men.

A few months ago, I was in need of a new pair of sandals because the strap on my current pair had broken, so I was offered the chance to try out a pair of Vionic sandals from Dr. John D. Hollander. Growing up I never had an issue wearing flat base shoes or sandals, but as I’ve become older (ahem, 33) I have found my feet to be less tolerable of the lack of support many shoes have.  After wearing these sandals for 4 months, I was happy to have found a brand that lives up to its word.  Here is my personal review of the VIONIC Tide Post Sandal for (Men or Women).

Pros:

  • Quality Materials. The sole is thick and the straps are sturdy.
  • The design/aesthetic is neutral and you could wear them with your everyday casual wear.
  • Provides great arch support. I am able to walk around all day and not experience any discomfort.
  • Good traction. The sole is rubber and has little indentations to help keep you up right.

Cons:

  • Takes a few days to get comfortable in them, there is a break-in period. (Though that is clearly stated on their website)
  • Not available in size Wide. I am lucky enough to have a foot width that is right between B and C, so even though the shoe is marketed to Men (which tend to be a bit wider than women shoes), the side of my foot grazes over the side.
  • The squishy-ness of the foot bed attracts my cat to want to use it as a scratching post. You may not have that problem, but it means I have to keep my sandals off the floor. But it also acts as a great impact buffer as you walk.
  • A little high in price for my current budget (I work part time and go to school full time).

Based on the Pros and Cons that I’ve shared with you, I would say that overall, the VIONIC Tide Post Sandals live up to their name providing the alignment and support many of us need, all while being packaged in quality materials that are sure to last for quite some time.

If you have not tried out VIONIC, I suggest you give them a try.  They offer so many styles and colors that are sure to fit your needs.  I would be interested in testing out a pair of high heels next, since that is the style of shoe that I despise the most (for obvious reason).

You can purchase VIONIC sandals at Dr. John D. Hollander’s office.  They carry a select variety in-office and are happy to place an order for other styles you may desire.

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When A Basketball Star’s Foot Won’t Flex

She jumps, she shoots, she scores! Playing basketball requires its own unique set of skills and physical abilities and the ability to jump off the ground is one of them.   A typical person can flex their foot up and down and side to side, but someone that is experiencing equinus lacks this ability.   When you are unable to flex your foot, it limits your ability to jump or walk in a typical manner. Often one will compensate for this lack of range of motion by either walking on their toes, putting excess pressure on the balls of their feet, or even taking smaller steps by bending their knees and hips.

Equinus is caused by several different possibilities.  It can come from having a tight Achilles tendon, it can be an inherited trait, if you’ve worn a cast for a while and even from wearing high heels!

Equinus is usually diagnosed after a patient seeks medical attention for other foot conditions ranging from: shin splints, ankle pain, hammertoes, calf cramping, metatarsalgia, flatfoot, arthritis and plantar fasciitis.

Thankfully there are nonsurgical treatments for someone suffering from equinus.  Stretching to help increase the range of motion; using heel lifts in your shoes to help alleviate pressure on the Achilles tendon; wearing orthotics to promote proper walking formation and evenly distribute weight onto the foot; and physical therapy.

In very severe cases, surgery may be necessary and is always determined on a case by case basis.

By adding a simple stretch routine before your basketball game, or before your start your day (such as calf raises, ankle flexes and heel drops) you can help to prevent a tight Achilles tendon.  If you are experiencing foot pain, please give us a call at (707) 578-1222- we want to help you put your best foot forward!

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Fractures And Sprains, What Every Parent Should Know

If your child plays for the Santa Rosa American Little League and dreams of being a San Francisco Giant one day, you are probably not a stranger to sports injuries—especially to the feet and ankles. Being able to tell if an injury is a sprain or a break is very important to getting the right treatment and being able to fully recover and stay in the game.

A fracture is an injury to the bones. A bone can be broken in one place or in multiple areas. When a bone breaks, it can cause damage to surrounding parts of the foot including the ligaments and the joints. You will feel immediate pain, and there might be swelling, redness, and bruising. Most likely you will not be able to put any weight on the foot because of the pain and instability. Any time you suspect a broken bone, come in and see us as soon as possible so that treatment can occur. Your bone may need to be set back into its correct position, and you will have to immobilize the area (by way of a cast or splint) until it heals.

A sprain is trauma to the ligaments. It can range in severity and may involve damage to the surrounding tissues as well. You may find that you have bruising, swelling, inflammation, and pain. To treat a sprain you must rest your feet. Follow the RICE method: Rest, Ice, Compression, and Elevation. Discontinue the activity that caused the sprain while your foot heals. You may find that physical therapy can help get you back to full strength.

For more information on treating a broken bone or a foot strain, call Dr. John Hollander at 707-578-1222 to schedule an appointment. You want any injury—to you or your child—to be treated quickly and so it will heal well and avoid future complications, so don’t hesitate to call.

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Sports and Foot Pain in Children

Spring is here and that means soccer and baseball season. Foot pain in children can be very common, especially when they are active in sports.  Some sports injuries can be avoided with a little extra care and knowledge. Other conditions just seem to be a part of growing up. Fortunately, your child should grow out of them over time.

One of the most commonly seen causes of foot pain in young people is Sever’s disease. This is when the growth plate in the heel becomes inflamed and swells, which results in pain and discomfort. The most common time for this problem to occur is during their growth spurt at the beginning of adolescence. Most children, by the age of 15, will have grown out of this condition because their feet will have reached their adult size. The fact that the growth plate grows faster than the leg muscles, along with the stress and pressure put on the feet during physical activity, leads to Sever’s disease.

Another common cause for pain in the feet is growing pains. This type of discomfort is typically felt more so at night than in the morning. This pain usually comes and goes and may last for weeks or months, but they will grow out of it. To ease growing pains you could try massaging your child’s legs and feet or help them to stretch the muscles themselves. Heating pads are also a good source of pain relief for your child’s sore muscles. A doctor may prescribe an anti-inflammatory, but always make sure the correct dosage is giving and that your child has no allergies.

For more information about foot pain that your child is experiencing, call Dr. John Hollander at 707-578-1222 to schedule an appointment in our Santa Rosa, CA office. We want your child’s feet to be pain free so they can enjoy being young and staying active.

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Competitive and Social Runs for 2018

The sun is shining, and you know what that means, it’s running season!  There are several competitive and social runs happening in and around Santa Rosa, so to keep you in the loop we’ve complied them all for you in one convenient spot!

ANNADEL HALF MARATHON & 5K

April 7th

Annadel State Park, Santa Rosa

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RIO LINDO TRIAL RUN 5K & 10K

April 8th

Rio Lindo Adventist Academy, Healdsburg

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RUSSIAN RIVER MUD RUN 5K & 10K

April 8th

Oliver’s Market, Windsor

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IPA 10K & BEER MILE INVITATIONAL

April 14th

The Barlow Event Center, Sebastopol

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WINDSOR GREEN HALF MARATHON

May 20th

Windsor Green, Windsor

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NAPA-TO-SONOMA WINE COUNTRY HALF MARATHON

July 15th

Cuvaison Caneros Winery, Napa

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SANTA ROSA MARATHON

August 26th

Downtown Santa Rosa

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HEALDSBURG HALF MARATHON

October 14th

City Hall, Healdsburg

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If you have another running event that you think we should add to our list, please message us on Facebook and we will be happy to add it!
If you have any concerns about your feet or legs prior to your race, or experience an injury during, please schedule an appointment today by calling (707) 578-1222.

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Great Protein Hacks for Muscle Health

Did you know, that as we age, we are slowly losing muscle mass, specifically between the ages of 30 and 80?  This is due to age-related sarcopenia, where the body is less efficient in using amino acids for muscle protein synthesis.  Even if you exercise, you will most likely loose a little muscle mass. But as your age increases over 65, it becomes even more crucial to combine an increase in protein consumption with exercise to help maintain your muscle mass.

Protein helps to build & repair muscle, is needed for blood production, maintaining hormone levels, forming antibodies to fight infections and give us energy. That is why “the foods we choose should give our bodies all the protein they need.”[1]  It is recommended that as we age, we consume between 1g-1.8g of protein per kilogram of body weight[2].  Here are some helpful “hacks” to help you get there:

  • Aim for 30 grams of protein per meal; example: 1 scrambled egg and 2 Italian sausages for breakfast
  • Milk- any flavor will do (chocolate, plain, strawberry). It’s quick, easy and convenient.
  • Keep bottles of nutrient milks on the shelf, like Ensure, for convenience and longer shelf life.
  • Add veggies to your smoothies! Vegetables such as spinach, kale and cauliflower are high in protein.
  • Have fun with eggs- scrambled, on toast, hardboiled with salt, or make a batch of egg salad.
  • Substitute with Tofu. Tofu is high in protein (20 grams per cup) and can be easier to chew than that of chicken or steak. Make a batch of Pad Thai and use tofu instead of pork.
  • Keep pre-portioned nuts in your car and at home.
  • Have fun with nut butters. The variety is vast, from cashew, almond, peanut and even macadamia. Use them to take your PB&J sandwich up a notch or top on a whole wheat cracker.
  • For dessert, make a yogurt parfait with Greek Yogurt and your favorite toppings.
  • Instead of mayo, try adding humus to your sandwich. They come in different flavors and you will receive the benefit of protein from the chickpeas.
  • Add a protein powder. You can sneak flavorless protein powders into things like salad dressings, oatmeals and more! To cook with protein powder, you can even add it to things like brownies and mashed potatoes.[3]

If you have any questions or concerns about your muscle mass, reach out to your doctor. He or she will be able to guide you in a way that is specific to your needs.

 

 

 

 

 

 

 

[1] Birkett, Kathy. 9 Great Protein (and Flavor) Hacks for Seniors’ Muscle Health. Senior Care Corner. 3/9/2018. http://seniorcarecorner.com/great-protein-flavor-hacks-for-seniors-muscle-health

[2] Webb PhD, RD, Denise. Protein for Fitness: Age Demands Greater Protein Needs. Today’s Dietitian. April 2015  Vol. 17 No. 4 P. 16.

[3] Finney, Lauren. 25 Ways to Increase Your Protein Intake. Eat This Not That. 3/9/2018. http://www.eatthis.com/how-to-increase-protein-intake/

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