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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
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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
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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
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