Authors: John Vonhof
ISBN-13: 9780899974170, ISBN-10: 0899974171
Format: Paperback
Publisher: Wilderness Press
Date Published: July 2006
Edition: REV
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.
Introduction | 1 | |
Part 1 | Foot Basics | 7 |
1. | Seeking Medical Treatment | 9 |
2. | Sports & Your Feet | 13 |
Sport Similarities | 15 | |
Differences in Terrain | 16 | |
Conditioning | 19 | |
Biomechanics | 21 | |
Part 2 | Footwear Basics | 29 |
3. | The Magic of Fit | 31 |
Buying Footwear | 33 | |
Know Your Feet | 35 | |
Components of a Good Fit | 38 | |
Tips for a Good Fit | 40 | |
Customizing Your Footwear | 41 | |
4. | Footwear & Insoles | 43 |
The Anatomy of Footwear | 45 | |
Running Shoes | 45 | |
Sports Shoes | 48 | |
Hiking Boots | 50 | |
Sandals | 55 | |
Insoles | 58 | |
Part 3 | Prevention | 63 |
5. | Making Prevention Work | 65 |
Components of Prevention | 69 | |
Finding the Right Combination | 73 | |
6. | Socks | 76 |
Sock Fibers & Construction | 78 | |
Buying Socks | 80 | |
Specialty Socks | 82 | |
The Option of Not Wearing Socks | 86 | |
7. | Compounds for the Feet | 90 |
Powders | 90 | |
Lubricants | 92 | |
Skin Tougheners & Tape Adherents | 96 | |
Antiperspirants for the Feet | 98 | |
8. | Taping for Blisters | 102 |
Taping Basics | 103 | |
Duct Tape Techniques | 107 | |
Suzi Cope's Taping Techniques | 108 | |
Denise Jones's Taping Techniques | 109 | |
Dutch Red Cross Taping Technique | 111 | |
Taping the Feet | 112 | |
9. | Orthotics | 121 |
Custom-Made Orthotics | 123 | |
Over-the-Counter Orthotics | 126 | |
10. | Gaiters | 129 |
Making Your Own Gaiters | 130 | |
Repairing Gaiter Straps | 132 | |
11. | Lacing Options | 136 |
Lacing Tips | 136 | |
Lacing Methods | 137 | |
12. | Self Care for Your Feet | 143 |
Skin Care | 143 | |
Foot Massage | 146 | |
Hydration, Dehydration & Sodium | 148 | |
Changing Your Shoes & Socks | 150 | |
13. | Extreme Conditions & Multiday Events | 153 |
Cold & Wet | 155 | |
Trench Foot | 159 | |
Frostbite | 160 | |
Snow & Ice | 161 | |
Heat | 164 | |
Sand | 167 | |
Jungle Rot | 169 | |
Foot Care in Multiday Events | 172 | |
14. | Teamwork & Crew Support | 176 |
Teamwork | 176 | |
Planning for Foot Care | 178 | |
Team Responsibilities | 179 | |
Crew Support | 179 | |
15. | 159 Ways to Prevent Blisters | 181 |
Things You Do to Your Feet | 182 | |
Things You Apply to Your Feet | 183 | |
Things You Put Around Your Feet | 186 | |
Things You Do in Combination | 189 | |
Things You Do in General | 192 | |
Part 4 | Treatments | 195 |
16. | Treating Your Feet | 197 |
17. | Blisters | 200 |
Hot Spots | 201 | |
Beyond Hot Spots: Blisters | 202 | |
General Blister Care | 208 | |
Advanced Blister Care | 214 | |
Extreme Blister Prevention & Care | 220 | |
Beyond Blisters | 226 | |
Fixing Blisters, Their Way or Yours | 227 | |
18. | Strains & Sprains, Fractures & Dislocations | 229 |
Strains & Sprains | 229 | |
Fractures | 239 | |
Stress Fractures | 241 | |
Dislocations | 243 | |
19. | Tendon & Ligament Injuries | 245 |
Treating Tendon Injuries | 247 | |
Achilles Tendinitis | 248 | |
Bursitis | 256 | |
20. | Heel Problems | 257 |
Heel-Pain Syndrome | 258 | |
Heel Spurs & Plantar Fasciitis | 258 | |
Haglund's Deformity | 270 | |
21. | Toe Problems | 271 |
The Basics: Toenail Trimming | 272 | |
Black Toenails | 272 | |
Hammertoes, Claw Toes & Mallet Toes | 275 | |
Ingrown Toenails | 277 | |
Morton's Toe | 278 | |
Overlapping Toes | 279 | |
Stubbed Toes | 280 | |
Toenail Fungus | 281 | |
Turf Toe | 282 | |
22. | Forefoot Problems | 284 |
Bunions | 284 | |
Metatarsalgia | 286 | |
Morton's Neuroma | 288 | |
Sesamoiditis | 290 | |
23. | Numb Toes & Feet | 292 |
Transient Parasthesia | 292 | |
Peripheral Neuropathy | 293 | |
Raynaud's Syndrome | 294 | |
24. | Skin Disorders | 295 |
Athlete's Foot | 295 | |
Calluses | 297 | |
Corns | 300 | |
Fissures | 301 | |
Plantar Warts | 302 | |
Rashes | 304 | |
25. | Cold & Heat Therapy | 306 |
Cold Therapy | 306 | |
Heat Therapy | 308 | |
Combination Cold & Heat Therapy | 309 | |
26. | Foot-Care Kits | 312 |
Basic Self-care Kit | 313 | |
Fanny-Pack Kit | 313 | |
Event Kit | 314 | |
Part 5 | Sources & Resources | 317 |
Appendix A | Product Sources | 319 |
Appendix B | Shoe & Gear Reviews | 321 |
Appendix C | Medical & Footwear Specialists | 323 |
Appendix D | Feet-Related Websites | 325 |
Notes | 326 | |
Glossary | 328 | |
Bibliography | 332 | |
About the Author | 333 | |
Index | 334 | |
General Index | 334 | |
Product Index | 339 |