My toenail is hurting me!

An ingrown toenail occurs when the toenail curves into the surrounding skin. On some occasions, it just punctures or pushes on the skin, causing pain. However, if it progresses, it can break the skin (often from a sharp piece on the nail), and this can cause the skin to get infected. Infected skin can become red, hot, swollen, and have pus coming from it.

Why did I get this?

Ingrown toenails can be caused by several things: trauma, cutting the nails incorrectly, fungal infections in the nail, bunion deformities, shoes that do not fit properly, or genetic (or inherited) causes.

What do I do?

It is important that you see a podiatrist to handle this condition. Trying to treat it by yourself can make it worse because it is hard to see, you do not have the correct or sterile instruments, and because you are not able to get out the problematic piece of nail.

What will your podiatrist do?

Occasionally, the nail can be cut out without anesthetic. However, in most cases, the ingrown nail can only be removed by numbing up the toe with anesthetic. If the toe is numb, the whole edge of ingrown nail can be more easily removed by your foot doctor. It is important that all of the offending nail is removed because the condition will not improve if there is still sharp nail cutting into the skin.

What will I have to do to take care of it when I go home?

Your podiatrist will give you soaking and bandaging instructions to perform each day for the next week. Usually, over the counter pain medication and resting (and elevating) are enough to handle any pain you will have. On occasion, there may be a severe infection that requires antibiotic pills or stronger pain medication. However, this is not required in most cases.

Will it come back?

Ingrown toenails can return. It takes 9-12 months for the whole nail edge to regrow. If the condition comes back, your doctor can talk to you about permanent procedures, so that this does not occur again.

If you have this condition, please call for an appointment with Dr. Bender, an Oak Park and Chicago podiatrist. 708-763-0580 Oak Park office

Dr. Bender is in private practice at APM and teaches at Dr. Scholl's School of Podiatry in Chicago.

Mary Ann Bender, DPM
Foot and Ankle Specialist
Advanced Physical Medicine

Back pain is one of the most prevalent types of chronic pain. When experiencing this type of pain, it is easy to get discouraged about exercising or even stop altogether. Though you may never feel 100 percent, there are several important factors to keep in mind about exercising with back pain. Here are four exercise tips that will keep you feeling fit without furthering your pain.

1.  Know what to avoid

Certain exercises can worsen your back pain. Some of the worst exercises for your back are toe touches, leg lifts and sit-ups. Remember, for any exercise, there is a variation. For instance, instead of sit-ups, try partial crunches. A personal trainer or fitness instructor can help tailor your exercise routine to include exercises that will help ease your back pain.

2.  Keep up with your aerobics

Researchers at UCLA found that 30 minutes of aerobic exercise per day is better for relieving back pain than regular back exercises. The reason why aerobic exercise works better is because people have a tendency to perform exercises incorrectly, which can worsen their back pain. Aerobic exercise is not only a safer option, but it also keeps your heart pumping and increases your cardiovascular fitness. Good aerobic activities include swimming and walking.

3.  Strengthen your abdominals

Just as people with bad knees should strengthen their thigh and leg muscles, people with bad backs should work out their abdominal muscles. Abdominals comprise the body’s core. A weak or imbalanced core can translate into back pain, especially in the lower region. A great way to get a good core workout is Pilates. Taking a class is your best bet because the instructor will explain variations for specific weaknesses including back pain. This way you can strengthen your core without further injuring your back.

4.  Don’t underestimate stretching

Stretching your back muscles helps soften the tissues and mobilize the spine. Keeping up with a stretching routine will ease the pain and allow greater range of motion in your back. Remember to get proper instruction when stretching so you are sure to avoid further injury. Taking a yoga class is an excellent stretching option because the instructor will help you with your form. The benefits of yoga go above and beyond simple stretching.

So get out there and get moving. There is no reason why a bad back should prevent you from feeling your best.

Why are my feet itching and scaling?

The most frequent cause of itching, scaling, and sometimes blistered feet is called Athlete’s Foot or Tinea Pedis. This is a fungal infection of the skin of the feet and can be very annoying if not treated appropriately.

Fungi thrive in warm, moist environments, like our shoes and socks. Additionally, they love gyms, pools, and locker rooms because they are, again, typically hot and humid.

How is this treated?

The best way of treating this condition is to get a prescription from your foot doctor for a cream or ointment that kills the fungus. Over the counter agents that can be purchased at local drug stores only stop the fungus from multiplying, so this might not work in clearing up your condition.

How is it prevented?

1. Keep your feet dry by changing your shoes and socks regularly, especially if you tend to have sweaty feet.

2. Use over the counter antifungal sprays or powders each day.

3. Spray your shoes out with Lysol to kill germs.

4. Wear shower shoes in locker rooms or around pools.

5. Do not go barefoot.

Why do I need to treat it?

1. Fist, it is annoying, and treatment can make you more comfortable

2. The condition can progress if untreated, requiring oral antifungal medication (pills) or antibiotics (pills) if a secondary bacterial infection occurs from the open sores or blisters on the skin.

3. It can lead to fungal infection of the toenails. This causes the nails to become thick, discolored, and crumbly.

If you feel that you have this condition, contact Dr. Bender, a podiatrist in Oak Park and Chicago, for an appointment to see what treatment is best for you. 708-763-0580 Oak Park office.

Contrary to popular belief, snacking is not bad for you. It’s actually very good for maintaining a healthy metabolism and helps prevent overeating during meals. You just have to know how to snack the healthy way.  Here are three simple tips for smart snacking.

1.  Make it healthy and nutritious

The best snacks incorporate protein and carbohydrates to satisfy your hunger and provide you the energy you need. Unhealthy snacks tend to give you an initial burst of energy, but leave you feeling dull and ready for a nap within 20 minutes. Stick to simple, unprocessed snacks with few ingredients and incorporate different food groups. Some of the best choices for snacks include an apple with peanut or almond butter, veggies and hummus, yogurt and granola and cheese and whole grain crackers.

2.  Practice mindful eating

When you are glued to the TV or computer, you are less likely to realize how much you are consuming. The best way to remain mindful when eating is to eliminate any distraction around you. Focus on the smell, texture and taste of your food. This will help you pay closer attention to your hunger cues and will lessen the likelihood that you will overeat.

3.  Don’t eat your feelings

Staying mindful will also help you determine whether you are eating out of hunger or emotion. Take note of your mood before you grab that snack. Are you stressed? Upset? Sad? These can all be reasons for you to comfort yourself by indulging in a treat. Emotional eating usually consists of unhealthy choices, which is another reason to be aware of why you are eating in the first place. So if you figure out that you are actually not hungry, find something else to do instead. Take a walk or treat yourself with something other than food, such as a movie or shopping.

So don’t think twice about grabbing a midday treat. Just take our advice and snack right.

No one said the road to recovery is easy. Full recovery from an injury or surgery can take up to a year or longer. That’s why it’s important to be diligent about your physical therapy routine. Here are some tips to help you get the most out of your rehabilitation program.

Pay attention

Be attentive while your physical therapist demonstrates exercises. If you are not sure you will be able to remember, take notes or draw a guide for yourself. Practice the exercises with your therapist to be sure you are performing them correctly.

Do your homework

Remember is to complete the assigned exercises as advised by your therapist. Doing more or less could hinder your recovery.  Keep a log so you have a record of when you completed your exercises. It is also beneficial to record any new or remaining aches and pains you may have.

Keep up with your appointments

Attend all appointments you have scheduled with your therapist. This is when your therapist can evaluate your progress and give you any new exercises.  Appointments are also a good time for you to ask questions and address any concerns.

Stay focused

Most importantly, keep a positive attitude and stay focused on your recovery. Remember that the healing process takes time so don’t get discouraged. Take your recovery one day at a time and always continue to give it your all.

So keep these tips in mind, put forth your best effort and you will be free from any roadblocks to recovery.

Are your workouts putting you to sleep? It’s time to get creative. And what better way to do so than by taking your workout outdoors. Here are five fun outside exercise ideas that will keep you motivated and wanting more.

1.  Makeover your run

Incorporate your run into everyday activities like the beach, zoo or even street festivals. Challenge yourself by running hills. Running a more exciting route will make the miles fly by. Up for a little competition? Participate in a 5K or any race for that matter.

2.  Get wet

Try swimming at an outdoor pool. Feeling a little adventurous? Take your swim to the beach. If swimming is not for you, play a game of water polo or engage in some water aerobics. Other creative ways to burn calories in the water include surfing, wakeboarding, kayaking and rowing.

3.  Go wild in the wilderness

Take a nature walk through the woods. Observe different types of trees, animals, rocks, whatever interests you. Hiking is another great outdoor workout because it incorporates cardio and resistance training. Surrounding yourself in nature also has a calming effect that can help reduce stress and anxiety.

4.  Practice yoga outside

Don’t stay cooped up in a studio. Get the most out of your yoga practice by taking a class outside. Many communities offer yoga classes outside or even on the beach. Outdoor yoga gives you the opportunity to become more aware of your natural surroundings and increases the relaxation benefits of yoga.

5.  Join a team

Playing sports is one of the easiest ways to workout while having fun. Choose a sport you enjoy and sign up for an intramural team or create your own. Intramural sports range from softball and beach volleyball to ultimate Frisbee and outdoor paintball.

Now get outside and kiss exercise boredom goodbye.

          Plantar fasciitis is a condition where the band along the bottom of the foot becomes irritated or inflamed.  Patients often say they have heel pain after rest or when they first step down when they wake up in the morning.  The pain often gets somewhat or completely better after walking around for a period of time. 
 
Causes
Weight changes-especially increased weight
Activity changes
Flat Feet
Lack of supportive shoes
 
Treatment
Often many different conservative treatments must be used to treat this condition.  Studies show that greater than 90 percent of patients do not need surgery, and in my practice, I rarely perform surgery for this condition. Some patients respond quickly to treatment for this condition, and others spend several months incorporating the conservative treatments to feel better.  Conservative treatment options include the following:
 
Ice-a minimum of three times per day for ten minutes each time
Stretching-a minimum of three times per day
Arch supports or special pads for shoes
Supportive shoes
Oral medications to reduce inflammation-such as motrin or a one week oral steroid
Pain relieving gels
Prescription Crocs (not over the counter)
Injections
Night splints
Injections (only three permitted in the heel per year)
Physical therapy-must attend at least twice per week for a minimum of one month
            -massage, muscle stimulation, ultrasound, strengthening, stretching
 
It is important that patients do not walk barefoot or in stocking feet with this condition.   Supportive shoes with an arch support or orthotic device are needed when walking (even when at home).  Slippers rarely offer enough support to the feet.
 
If you are in the Chicagoland area, please call 708-763-0580 (Oak Park) or 773-776-3166 (Chicago) for your appointment!

Dr. Bender is in private practice and teaches at Dr. Scholls School of Podiatry

Don’t let your vacation stop you from reaching your weight-loss goals. Here’s how you can stay on track and still enjoy yourself while on vacation.

Jot down your goals

Write down your weight-loss goals. Keep this list with you during your trip as a reminder for you to stay on track. Put the list in your suitcase or have it saved into your phone. Just make sure it’s somewhere you will see.

Be conscientious

Let’s face it. Vacations are filled with opportunities to over-indulge, whether it’s on gourmet meals or specialty cocktails. The most important way for you to stick to your weight-loss plan is to keep track of what you are consuming. This does not necessarily mean writing everything down. Just take a mental note. Set limits for yourself beforehand so you know when to say no.

Allow yourself some leeway

It is important to stay on track, but it is equally important to treat yourself. After all, it is your vacation. Just remember to do so in moderation. That prime rib you’ve been eyeing on the menu? Split it with someone and order a side salad. The crème brulee cheesecake you spot across the restaurant? Order it and share with the table. Cut your portion first and put it on a separate plate before you start eating.

Keep moving

Squeeze in some exercise during the day. You don’t have to go to the hotel gym. Take a walk. Go swimming. Any activity that keeps you moving will do. Just be sure you are not sitting around all day.

No excuses

Do not allow yourself to eat everything in sight just because you are on vacation. Giving into temptation will only make getting back on your weight-loss plan more difficult.

See… It’s not that hard after all. Sure, it takes some willpower, but you know the results are worth it.

Warts

Warts, also known as verrucae plantaris , are caused by a virus. This is an important topic for the summer because warts like warm, moist environments like our shoes and socks. Most people are more active during the warmer months, so our feet may sweat more than usual. This is the perfect setting for the virus that causes warts. Additionally, they can invade the feet at the pool because of the warm, wet environment.

Warts are common in children, the elderly, and individuals with a chronic condition (cancer, multiple sclerosis, diabetes, etc). They can present on the top or sides of the feet as a raised lesion. On the bottom of the feet, they resemble a callous, with thickened skin covering them. They may appear white in color or have tiny black spots throughout.

Warts can be spread to other parts of the body or to other people, so it is important to get them diagnosed and treated. They are treated in a variety of ways: trimming, acid, freezing, medications, surgical excision, and laser treatment. The treatment may take several months.
 
Posted by Dr. Mary Ann Bender, Advanced Physical Medicine, 6931 W. North Ave, Oak Park, IL 60302, 708-763-0580

Nowadays it seems we cannot get enough SPF. Companies such as Neutrogena have even come out with an SPF 100+. But to what extent are such high levels of SPF really necessary? Here are a few points to clear up some common misconceptions about SPF.

The numbers are misleading

Contrary to popular belief, SPF 100 does not provide twice the protection as SPF 50. For example, SPF 15 shields about 94 percent of UVB rays while SPF 30 shields about 97 percent of rays. Likewise, SPF 45 only blocks about one percent more rays than SPF 30.

Don’t forget the UVA rays

A high SPF does not necessarily ensure adequate protection against UVA rays. UVA rays are those that pass through window glass and penetrate deep into the skin. Wrinkles and aging are attributed to UVA rays. UVB rays, on the other hand, cannot pass through window glass and only affect the top layer of skin. Skin damage from UVB rays is characterized by redness and sunburn. Products containing helioplex in addition to avobenzone/Mexoryl SX are most effective at blocking UVA rays.

Apply and reapply

SPF has nothing to do with how long the sunscreen will last. No matter what the SPF, always reapply your sunscreen every 60-80 minutes. Choose a sunscreen that is water resistant and reapply more frequently when in the water or exercising.

So remember, SPF 100 does not mean 100 percent protection.