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Fixing Your Feet: Prevention and Treatments for Athletes 简介：

Foot pain and injuries can thwart even the most experienced athletes. Foot expert John Vonhof discredits the conventional wisdom of "no pain, no gain," teaching instead how the interplay of anatomy, biomechanics, and footwear can lead to happy or hurting feet. With a focus on individual and team care, this fifth edition covers everything that an active person needs for immediate and long-term foot care solutions. Vonhof's advice comes not only from his own experience but also from many foot experts and endurance athletes. He offers numerous solutions for each problem, as there is no one best solution — different treatments work for different feet. This comprehensive resource covers footwear basics, prevention, and treatments along with clear diagrams, photos, and charts that demonstrate techniques and solutions. If it can happen to a foot, it's covered in this book.

About the Author
Vonhof's advice comes from his own experience as well as from numerous foot experts and ultramarathoners who know what works for them. For each problem, numerous solutions are offered. There is no one best solution - different treatments work for different feet. Clear diagrams, photos, and charts demonstrate foot maladies and treatment techniques. This comprehensive resource covers the full gamut of footwear basics, prevention, and treatments. If it can happen to a foot, it's covered in this book. An avid runner and fastpacker for more than 27 years, John Vonhof treats athletes' feet during ultramarathons and adventure races. He combines the technical training of his work as a paramedic, orthopedic technician, and emergency-room technician with his passion to help athletes with their foot problems. John has travelled world-wide to train athletes, their crews, and medical personnel about proper foot-care techniques.

John Vonhof writes nonfiction books on a variety of interesting subjects. His topics range from books for the church, about feet, book marketing, niche writing, and more.

Yes - feet! He laughs when talking about the success of his popular Fixing Your Feet (5th edition 2011) that has presented opportunities to do presentations and travel, and work at races worldwide. In addition to writing his Fixing Your Feet blog, John has done presentations at running and sports stores, written articles about feet, and patched feet at many races. He has trained medical and non medical personnel in foot care techniques, skills and equipment; led pre-event foot care clinics; and provided articles related to foot care for participants. Events worked include the Amazon Jungle Marathon in Brazil, Primal Quest Adventure Races, the Costa Rica Coastal Challenge, Racing the Planet Chile, BC Canada's Raid the North Extreme, the Gold Rush Adventure Races, the TransRockies in Colorado, Death Valley's Badwater, Western States Endurance Run, the Susan G. Koman 3-Day Walk for Breast Cancer, the two-day Avon Breast Cancer Walk, and more.

Active in his church, John has experience on Pastoral Search Teams, which led his to write about the pastoral search process (The Pastoral Search Journey, 2nd edition 2012). He has other works in progress related to church life. Through teaching at writers' conferences, John has authored several self-published books about book marketing and niche writing. Writing and it's related endeavors are a huge part of his life.

John and his wife, and their happy cocker live in California's Central Valley. John is the owner of Footwork Publications and is always looking for new ideas to develop to help others.

Fixing Your Feet: Prevention and Treatments for Athletes 目录：

Foreword viii
introduction 1
Getting the Most out of Fixing Your Feet 4
The Best of 15 Years of Foot Care 6
Part one: Foot Basics 19
1. Seeking Medical Treatment . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
2. You Can Have Healthy & Happy Feet . . . . . . . . . . . . . . . . . 24
Think “Feet” ...................................................................................... 24
A Daily Ritual.................................................................................... 24
Talk to Your Doctor ........................................................................... 25
Summer Foot Care Basics .................................................................. 25
Winter Foot Care Basics .................................................................... 26
Aging Feet........................................................................................ 26
3. Sports & Your Feet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Sport Similarities .............................................................................. 29
Differences in Terrain........................................................................ 30
Conditioning.................................................................................... 32
Biomechanics ............................................................................. 34
Part Two: Footwear Basics 41
4. The Magic of Fit. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Buying Footwear .............................................................................. 45
Know Your Feet................................................................................ 47
Components of a Good Fit................................................................ 50
Tips for a Good Fit........................................................................... 52
Customizing Your Footwear .............................................................. 53
5. Footwear & insoles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Brand Loyalty in Footwear ................................................................ 57
The Anatomy of Footwear................................................................. 58
Running Shoes ................................................................................. 59
Sports Shoes .................................................................................... 62
Hiking Boots .................................................................................... 64
Choosing Lightweight Footwear......................................................... 68
Custom Shoes .................................................................................. 69
Sandals ........................................................................................... 70
Insoles ............................................................................................. 72
6. Barefoot & Minimalist Footwear . . . . . . . . . . . . . . . . . . . . . . . 76
Shoes vs. Minimalist Footwear............................................................ 77
The Value of “Going Bare” ................................................................ 78
The Science on Barefoot Running........................................................ 79
Function & Form................................................................................ 80
www.paobuziliao.com
Barefoot Precautions.......................................................................... 81
Minimalist Footwear Choices.............................................................. 85
7. Socks. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94
Sock Fibers & Construction................................................................ 96
Buying Socks.................................................................................... 99
Specialty Socks .............................................................................. 100
Going Sockless............................................................................... 105
Part Three: Prevention 107
8. Making Prevention Work. . . . . . . . . . . . . . . . . . . . . . . . . . . . 109
Components of Prevention............................................................... 112
Finding the Right Combination ........................................................ 115
9. Compounds for the Feet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117
Powders......................................................................................... 117
Lubricants ...................................................................................... 119
Skin Toughening Agents & Tape Adherents...................................... 121
Antiperspirants for the Feet ............................................................. 124
10. Taping for Blisters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 129
Tapes ............................................................................................ 130
Working the Tape ........................................................................... 133
Three Taping Techniques................................................................. 135
Taping the Feet .............................................................................. 137
11. orthotics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 143
Custom-made Orthotics .................................................................. 145
Over-the-counter Orthotics.............................................................. 147
Using Your Orthotics ....................................................................... 147
12. Gaiters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 150
Making Your Own Gaiters ............................................................. 151
Repairing Gaiter Straps .................................................................. 152
13. Lacing options. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 156
Lacing Tips..................................................................................... 157
Lacing Methods.............................................................................. 157
14. Self Care for Your Feet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 162
Skin Care ...................................................................................... 162
Pedicures....................................................................................... 165
Foot Massage ................................................................................ 167
Hydration, Dehydration, & Sodium.................................................. 169
Changing Your Shoes & Socks ........................................................ 171
Keeping Your Shoes Fresh .............................................................. 173
15. Extreme Conditions & Multiday Events . . . . . . . . . . . . . . 174
Cold & Wet ................................................................................... 176
Trench Foot.................................................................................... 180
Frostbite......................................................................................... 181
Snow & Ice .................................................................................... 182
Heat.............................................................................................. 185
Sand ............................................................................................. 187
Jungle Rot...................................................................................... 189
Foot Care in Multiday Events........................................................... 191
Aching Feet ................................................................................... 195
16. Teamwork & Crew Support . . . . . . . . . . . . . . . . . . . . . . . . 197
Teamwork...................................................................................... 197
Planning for Foot Care ................................................................... 198
Team Responsibilities...................................................................... 199
Crew Support................................................................................. 199
17. Providing Foot Care for Athletes.................................201
Being Part of a Foot Care Team ....................................................... 201
Setting Up Your Station.................................................................... 202
Tips on Managing Blisters................................................................ 202
Advising about Post-event Care........................................................ 204
Your Tools ...................................................................................... 204
18. 12 Mega-distance Athletes Talk about Foot Care . . . . 205
19. Preventing Blisters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 218
Things You Can Do for Your Feet ..................................................... 219
Things You Apply to Your Feet ......................................................... 219
Things You Put Around Your Feet ..................................................... 220
Things You Do in Combination......................................................... 221
Things You Do in General................................................................ 221
Part Four: Treatments 223
20. Treating Your Feet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 225
21. Blisters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 228
Hot Spots....................................................................................... 229
Beyond Hot Spots: Blisters............................................................... 230
Types of Blisters............................................................................... 235
General Blister Care ....................................................................... 236
Advanced Blister Patching............................................................... 241
Extreme Blister Prevention & Patching .............................................. 245
Beyond Blisters............................................................................... 254
Fixing Blisters, Their Way or Yours.................................................. 255
Post-event Blister Care .................................................................... 256
22. Strains & Sprains, Fractures & Dislocations. . . . . . . . . . 257
Strains & Sprains ........................................................................... 257
Strengthening Exercises .................................................................. 264
Fractures........................................................................................ 268
Stress Fractures .............................................................................. 269
Dislocations ................................................................................... 271
23. Tendon & Ligament injuries . . . . . . . . . . . . . . . . . . . . . . . . 273
Treating Tendon Injuries.................................................................. 274
Achilles Tendinitis........................................................................... 278
Ankle Tendons ................................................................................ 282
Bursitis........................................................................................... 284
Plantar Fasciitis ............................................................................... 284
24. Heel Problems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 294
Heel-pain Syndrome....................................................................... 294
Heel Spurs ..................................................................................... 294
Haglund’s Deformity....................................................................... 296
25. Toe Problems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 299
Strengthening Your Toes .................................................................. 299
www.paobuziliao.com
The Basics: Toenail Trimming .......................................................... 299
Black Toenails ................................................................................ 300
Big Toe Problems............................................................................. 304
Hammertoes, Claw Toes, & Mallet Toes ........................................... 305
Ingrown Toenails............................................................................ 307
Morton’s Toe.................................................................................. 308
Overlapping Toes........................................................................... 309
Stubbed Toes ................................................................................. 309
Toenail Fungus............................................................................... 310
Turf Toe......................................................................................... 313
26. Forefoot Problems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 315
Bunions ......................................................................................... 315
Metatarsalgia................................................................................. 317
Morton’s Neuroma......................................................................... 318
Sesamoiditis................................................................................... 320
27. numb Toes & Feet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 322
Transient Paresthesia ...................................................................... 322
Peripheral Neuropathy ................................................................... 323
Raynaud’s Syndrome...................................................................... 324
28. Skin Disorders . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 326
Athlete’s Foot ................................................................................. 326
Calluses......................................................................................... 327
Corns ............................................................................................ 331
Fissures.......................................................................................... 332
Plantar Warts................................................................................. 332
Rashes........................................................................................... 334
29. Cold & Heat Therapy. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 336
Cold Therapy................................................................................. 336
Heat Therapy ................................................................................. 337
Combination Cold & Heat Therapy.................................................. 338
30. Foot Care Kits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 340
Basic Self-care Kit for Home Use ..................................................... 342
Fanny-pack Kit............................................................................... 342
Event Kit ........................................................................................ 343
Part Five: Sources & Resources 345
Appendix A: Product Sources. . . . . . . . . . . . . . . . . . . . . . . . . . . 347
Appendix B: Shoe & Gear Reviews . . . . . . . . . . . . . . . . . . . . . 349
Appendix C: Medical & Footwear Specialists . . . . . . . . . . . . 350
Appendix D: Feet-related Websites . . . . . . . . . . . . . . . . . . . . . 351
notes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 352
Glossary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 355
Bibliography . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 359
About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 361
index 362

Fixing Your Feet: Prevention and Treatments for Athletes 评论：

Plantar fasciitis laid me up for 6 weeks before I bought this book. I am skeptical about "cures in a book". What I found here is a compilation of common sense and collective knowledge regarding the health of your feet. For a runner, foot health is critical.

Having read the criticism of this book, I still ordered it. To me searching the web and tying to separate the solid info from the "stuff" is not for me. I am not willing to experiment on myself to save a buck. The author answered questions I had not thought to ask and I would never have found that information on my own. The info in this book has been vetted by the author and his sources. It has helped me establish a plan that has got me running again and that is worth a great deal to me.

The bottom line is that I found it useful for more than my PF. If you're looking for an instant cure, it doesn't exist. If you're looking for information and a number of suggestions for both prevention and cure, this book is worth considering. I am back to running with only an echo of the pain that kept me out of my running shoes for over three horrible months. I walk normally now and am able to run to recover a great deal of my condition.

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