How to Improve Weak Ankles

Imagine the confidence you feel when you know you have a firm base upon which to stand. Strong ankles help give you this sturdy foundation for good posture, confident walking and strong sports performance. Weak ankles leave you unsteady with the risk of falling from lack of balance and increase your risk of injury if you misstep. However, by doing just a few minutes of specific exercises every week, you can improve your ankle strength.
Warm your ankles before you begin your strengthening workout by spending five to 10 minutes performing full-body movements. For example, walk, climb stairs

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, cycle, dance or jump rope to increase the blood flow to your lower legs.
Do one to three sets of eight to 12 repetitions of an exercise that raises your heels to improve your ankle plantar flexion. For example, sit with your knees bent and feet flat on the floor. Place your hands on your thighs and gently push down as you raise your heels off the floor. Do the same exercise while standing. Place your feet hip-distance apart and lift your heels off the floor. Hold onto a dumbbell in each hand or hold a barbell across your upper back for added resistance.
Include in your routine one to three sets of an exercise that raises your toes and lowers your heels to improve your ankle dorsi flexion

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. For example, sit with your knees bent and feet flat on the floor. Gently push your hands onto your thighs as you raise your toes toward your shins. Do the same exercise while standing. Or, tie an exercise band to a sturdy base and sit on the floor facing the band. Tie the other end around your foot. Flex your foot by pulling your toes toward your shins against the band’s resistance.
Add a movement exercise to strengthen your ankles. Walk on the outsides of your feet by turning your soles toward each other. Walk on your heels with your toes lifted. Walk on your tip toes. Walk slowly and begin with five to 10 steps. Gradually increase your number of steps as your ankle strength improves.
Perform your ankle workouts every other day with a day of rest in between sessions.

What Can Cause Joint Pain and Skin Peeling?

A number of factors and conditions can produce joint pain and skin peeling, including illnesses and adverse reactions to certain medications. However, your symptoms might result from various autoimmune disorders, such as lupus, in which your body¡¯s own immune system mistakenly attacks itself. Joint and skin conditions may last only a few weeks or may be chronic — appearing and reappearing over a lifetime. Only your doctor can diagnose the exact cause of your symptoms.
Sarcoidosis, an autoimmune disease that can affect multiple organs, results in masses of inflamed tissue that can affect your lungs, heart, liver, skin, lymph nodes, joints, muscles and bones. Sarcoidosis affects tens of thousands of people in the United States, according to a 2007 report from the Boston University School of Medicine. One common form of sarcoidosis, erythema nodosum, which causes raised, red and tender bumps on your skin, along with swelling and pain in your joints, often disappears on its own in six to eight weeks. However, you must seek treatment for a chronic form of skin sarcoidosis, called lupus pernio, which produces peeling lesions on your face and ears. Another kind of sarcoidosis, musculoskeletal sarcoidosis, produces early-onset or late-onset arthritis as well as skin disorders. Early-onset arthritis produces pain, stiffness and swelling in your joints in conjunction with erythema nodosum and commonly heals itself in a few weeks or months. In contrast, late-onset results in less joint pain, but creates chronic skin symptoms, such as rashes, sores

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, scaling and peeling, which require medical attention. Your doctor may recommend taking anti-inflammatory drugs and participating in support groups to help you treat and cope with sarcoidosis.
Lupus, a chronic, autoimmune disease, can affect any part of your body, including your skin, joints and organs. Lupus generally appears in women between the ages of 15 and 45, but can occur at any age. Systemic lupus erythematosus comprises around 70 percent of all cases of lupus, according to a 2011 report from the United States Department of Health and Human Services Office on Women¡¯s Health. Systemic lupus erythematosus produces symptoms, including painful joints, skin rashes, kidney problems and fatigue. Types of cutaneous lupus erythematosus primarily affect the skin. Discoid lupus erythematosus produces a raised, red rash on the face and scalp that turns scaly or changes color. Subacute cutaneous lupus erythematosus results in skin lesions on parts of the body exposed to the sun. Strategies to help control symptoms of this disease include developing methods to reduce stress, attending support groups, eating a healthy diet, performing moderate exercise and seeing your doctor on a regular basis.
Although less likely, Kawasaki disease — a possible autoimmune disorder — might cause your painful joints and peeling skin. Although this disease primarily affects children, it also can occur in adults. According to an August 2010 report from the Centers for Disease Control and Prevention, Kawasaki disease affects approximately nine to 19 per 100,000 children younger than five in the United States each year. This disease also affects more boys than girls and appears most often in Japan. Kawasaki disease produces inflammation of the arteries, including the coronary arteries in the heart, and can affect the lymph nodes, skin and mucus membranes in the nose, mouth and throat. Initial symptoms include a fever of 101.3 or higher that lasts up to two weeks, conjunctivitis and a rash on your trunk and genital area, according to MayoClinic.com. The next phase of symptoms can produce extreme peeling of the skin on your hands, feet and the tips of your fingers and toes as well as joint pain, diarrhea and vomiting. Although potentially fatal, with early diagnosis and treatments that include infusion of the immune protein gamma globulin and high doses of aspirin, full recovery occurs in most cases, according to MedlinePlus.
Psoriatic arthritis appears in up to 30 percent of people with psoriasis, a common skin disorder that results in thick, red and scaly skin, and frequently occurs between the ages of 30 and 50, according to the National Psoriasis Foundation. This autoimmune disease can appear suddenly with severe symptoms or develop slowly and produce mild symptoms. The majority of people suffer from psoriasis before developing symptoms of this disease, including fatigue, painful and swollen tendons, swollen fingers and toes as well as tender, swollen and painful joints. Psoriatic arthritis usually affects the joints closest to the nail in your fingers and toes, but can also produce pain in other joints. The mild or localized form of this disorder affects only one or two joints; whereas, the disabling form affects three or more joints. Your doctor might recommend treatments, such as nonsteroidal anti-inflammatory drugs, dietary supplements and range-of-motion exercises, based on the severity of your illness.

Groin and Inner Thigh Pain While Running

Groin and inner-thigh pain in runners can arise from a number of factors, but usually result from overuse. The condition affects sprinters and marathoners alike, and often persists unless properly identified and subsequently treated. Understanding the signs of groin and inner-thigh pain can better equip you to recover faster and run sooner.
Inner-thigh pain, often referred to as a groin pull, generally occurs on the upper inner thigh muscle. Also known as the iliotibial band, this muscle is primarily responsible for turning the toes during running, producing a balanced stride. Pain results when the upper inner thigh muscle over-tenses.
Overuse is the chief culprit behind groin-pull injuries, though other causes can lead to injury. Insufficient pre- and post-run stretching can leave the upper inner thigh muscle vulnerable to over-tensing

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, as can running on a slippery surface. Additionally, over-pronation and supination — inward and outward rolling of the foot, respectively — can create a foot imbalance, which further stresses the muscle to keep running balance.
Though it’s not what most runners want to hear, staying off the roads or treadmill for several days is the best weapon for treating inner thigh pain. For severe groin pulls, a runner should rest for at least a week to allow the muscle to recover fully. Minor pain should still prompt rest, though shorter, slower runs sometimes are feasible.
After the upper inner thigh muscle is sufficiently rested, a number of focused stretches can build muscle strength. The groin stretch is accomplished by sitting on the ground with feet together and back straight and gently pushing down on your knees with your elbows. The inside leg raise is also helpful: Lie on the side without pain, tighten the muscle of your affected leg, and slowly lift it up. Hold for a couple of seconds, then slowly return it to your bottom leg. Stretches should be done gently and repeated a few times a day to maximize their benefits.
In addition to rest and stretching

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, inserting a specialized wedge into each running shoe can help injured runners prevent pain in the future. A wedge is particularly beneficial to a runner with limited ankle rotation and should be placed on the inside of each heel. This enables the ankles and heels to turn with less stress on the upper inner thigh muscle.

Making a Sergeant Pepper Outfit

The Beatles’ “Sgt. Pepper’s Lonely Hearts Club Band,” released June 1, 1967, was a flowering of independence and creativity perfectly positioned to usher in the Summer of Love. For the cover, the former mop-tops gathered in quasi-military uniform, surrounded by cut-outs of dozens of their heroes, such as Edgar Allan Poe, Dylan Thomas, Bob Dylan, Tom Mix, Fred Astaire and Dr. Livingstone. The Beatles’ psychedelic-color satin suits — John Lennon’s lime yellow-green, Paul McCartney’s sky blue, George Harrison’s fire red and Ringo Starr’s fuschia — are widely re-created today for tribute bands and special events. If you’d like to don a Sgt. Pepper outfit too, you can stitch up your own costume or ask a seamstress for help.
To make your own Sergeant Pepper costume, The Costumer’s Guide to Movie Costumes website recommends McCall’s military uniform pattern 4745. Use the pattern’s longer skirt, the website says, but don’t use a center back seam, center back skirt seam, opening in the back of the skirt or center front buttons. The jackets open in the center front and use hook-and-eye fasteners. The Beatles’ actual patterns from London theatrical costumer M. Berman, by the way, were sold at auction in 2011 for $5,963. One pattern was for John, Paul and George, and the other for Ringo — if you’re creating a Ringo suit, note that the collar is higher since the design was slightly different. For child-size costumes, the Pattern Review website suggests Simplicity pattern 4944

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, which also can be a pirate costume.
Satin fabric, with its slippery surface, isn’t the easiest to cut out or to sew

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. Simplicity Creative Group recommends special care: Since satin can shade in different directions, use a “with nap” cutting layout, and mark with dressmaker’s chalk, because fabric pens can bleed. Use serrated-edge scissors for a cleaner cut. Start with a lightweight size needle, and if pulls still result, switch to a still lighter Micropoint needle. Use small stitches. If you’re substituting a polyester knit for the satin, use a stretch needle, and set your stitch to medium. The Costumer’s Guide says the Beatles’ uniforms have sleeves and pants lined in white, and the rest of the jackets are lined in the jacket color.
Costumers look for accuracy in re-creating the costumes, down to military medals and buttons. That’s where it gets detailed and tricky. The Costumer’s Guide website says John’s and Ringo’s buttons are gold tone and Paul’s and George’s are silver — Paul’s, the site says, “are confirmed to be London Fire Brigade buttons from 1948-1965.” Braided macrame cords are in contrasting colors: orange for John, lime for George, plum for Paul and blue for Ringo. Shoulder epaulets, chevrons, satin stripes and ribbon trim add still more contrast. As for the medals, you can hunt replicas to appear as close to the originals as you like: Paul and George wore their MBEs, but John Lennon had already returned his as a political protest. He borrowed several World War II medals from the mother of former Beatles drummer Pete Best. John also wore daisies on each shoulder. If you’re going to be Ringo, the Sgt. Pepper drumheads — the one used on the album cover and an alternate — were designed by Joe Ephgrave, and replicas are for sale.
If you’re not up for making the costume from scratch, commercial Sergeant Pepper costumes are available from about $30 to several hundred dollars. You could always dress them up with medals and other gear. Dyeing a military-style uniform — a Civil War blue or gray, for example — might not be practical, since you’d be going from a darker to a lighter color and using heavier fabric. If you want a custom costume, seamstresses start at $25 an hour just for the work, and you’ll have to include the cost of materials, including the trim. Allow plenty of time, remembering the seamstress will have other clients, especially around holidays. Consider the costumer’s rule of three according to The Costumer’s Guide: “You can have something cheap, you can have it quick or you can have it quality, but never all three.”
So what was it that made the mop-tops want to turn into military men for the album cover? “At the back of our minds, I think the plan was to have garish uniforms which would actually go against the idea of uniform. At the time everyone was into that ‘I Was Lord Kitchener’s Valet’ thing; kids in bands wearing soldiers’ outfits and putting flowers in the barrels of rifles,” McCartney recalled in the book “Anthology.” McCartney and Harrison each wore their uniforms again for music videos later as solo artists; Lennon’s widow, Yoko Ono, lent his to several museums, and Starr’s hot pink jacket was displayed at the Rock and Roll Hall of Fame in Cleveland, Ohio. The album, of course, went on to become No. 1 on “Rolling Stone” magazine’s 500 Greatest Albums of All Time. “John Lennon, Paul McCartney, George Harrison and Ringo Starr were never more fearless and unified in their pursuit of magic and transcendence,” the magazine said.

Ankle & Foot Pain After Exercise

Your foot and ankle are comprised of many small bones that work together during exercise to help you run, shift your weight and jump. Because exercise places extra pressure on foot and ankle joints, ligaments, muscles and tendons, the feet are subject to injury, swelling and pain. While some extra pain or discomfort can be common after an exercise session, experiencing severe pain or swelling can indicate a more serious injury or need to change the way you exercise to prevent future injuries.
In some instances, foot and ankle pain can be attributed to wearing unsupportive shoes or failing to stretch the muscles properly before exercising. Making these small changes can help relieve pain. Foot pain also can be related to a loss of natural foot padding that occurs with age or even osteoarthritis of the foot and ankle joints. Increasing your exercise duration or intensity by too much may mean your feet and ankles were not prepared to accommodate for the extra intensity. Sudden twisting movements also cause an ankle sprain, a common athletic injury.
Your athletic shoes help to protect you against foot pain and injury by supporting and cushioning the foot. The right shoes for you depend upon what activity you are performing. For example, if you are an athlete who engages in twisting and back-and-forth movements such as those in basketball, football or volleyball, high-top or three-quarter length top shoes are best to protect the ankles from twisting. For other exercise types, focus on comfort and function for activities you commonly perform. If you commonly practice step aerobics, a trail-running shoe that is made to increase traction in dirt would be too heavy and grooved on the bottom for stepping

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. Also, replace your shoes every 300 to 500 miles. If your shoes start showing too much wear on the bottom or the backs start to break down, it¡¯s time to buy new athletic shoes.
While treatment may vary based on the specific ankle and/or foot pain you are experiencing, there are a few techniques you can use to lessen pain. The first is using sports massage techniques to rub the foot and relieve tired and sore muscles after exercise. Icing the foot and elevating it after exercise can help to reduce inflammation that leads to pain. Wearing an ankle brace even after exercising can help stabilize the ankle joint and reduce instability. If the foot continues to hurt for more than a few hours, refrain from exercising at least one additional day or switch to a low-impact exercise like swimming to reduce pressure placed on the foot and ankle.
Some foot and ankle symptoms indicate the need for immediate medical treatment. If the foot does not respond to your self-care techniques after one to two weeks, seek medical evaluation. Symptoms indicating the need for medical treatment include inability to bear weight on your foot, bleeding, deformity or an open sore accompanied by fever. Your physician can evaluate your foot and recommend treatment options, which may include surgery in severe instances.

Food for Gout Sufferers

Approximately 8.3 million Americans have gout — a type of painful arthritis caused by uric acid crystal deposits in the joints and soft tissues, according to the University of Maryland Medical Center. Gout usually affects the joints of the big toe, but the ankles, heels, knees, wrists, fingers and elbows may also be affected. Part of the treatment for gout focuses on preventing attacks by reducing the amount of uric acid in the body through a low-purine diet.
Uric acid is a waste product created when your body breaks down purines — substances found in animal proteins. Normally, uric acid dissolves in the blood and travels to the kidneys

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, where it is eliminated from your body through your urine. If the kidneys do not properly eliminate uric acid or there is a high production of uric acid, it can lead to high levels of uric acid in the blood — a condition referred to as hyperuricemia. If the excess uric acid in the blood forms crystals, it can lead to gout. Because uric acid is formed as a byproduct of the breakdown of purines, many experts recommend those with gout limit the amount of purine in their diet.
An average daily diet contains approximately 600 to 1,000 milligrams of purines, according to health care provider Litholink. A low-purine diet restricts purine intake to between 100 and 150 milligrams per day. High-purine foods, which contain between 100 and 1,000 milligrams of purine per 3-ounce serving, include anchovies, bacon, codfish, herring, haddock, mussels, sardines, scallops, shrimp, veal, venison and organ meats. Broths, bouillons and gravies are also usually high in purines. Medium-purine foods are allowed only when gout is under control, when you may eat one serving per day. Medium-purine foods include beef, lamb, pork, mushrooms, oats, spinach, asparagus

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, cauliflower, whole grains and any fish or shellfish not on the high-purine list.
Most of your diet should consist of low-purine foods, including refined breads and grains, low-fat milk and cheese, nuts, peanut butter, low-fat cream soups, rice, potatoes, onions, lettuce, tomatoes, cucumbers, plain yogurt, grapes and bean sprouts. Eggs are also considered low-purine foods, but you should limit your egg consumption to three or four per week.
Staying properly hydrated helps the kidneys flush excess uric acid out of the bloodstream. Drink 64 to 128 ounces of fluids each day. At least half of this fluid should be water. Avoid alcohol, especially beer, as well as beverages that are sweetened with high-fructose corn syrup, such as soda, sweet tea and sweetened coffee drinks.

How to Avoid Getting Flat Feet

Flat feet, also known as fallen arches of pes planus, occur when the supportive arch of the foot becomes progressively flatter. Your natural arches are personal and unique to your body, so if you have flexible flat feet, it’s usually not a problem. Unfortunately, if you had high arches and they’ve become compressed and flattened over time, they could become rigid and painful. Stop the threat of flat feet by adopting good foot care practices.
Purchase orthopedic arch-supporting shoe inserts from the drugstore, looking specifically for those labeled “Arch Support,” suggests ePodiatry.com. These inserts slip into your existing shoes, but have a small raised area where your arch will make contact with the pad. This gives your foot added support, especially if you’ll be on your feet for awhile.
Switch your footwear each day. Wearing the exact same, unsupportive shoes each day can cause your feet to over-correct for the lack of support and the shape of the shoe, which can lead to fallen arches. By switching your footwear often, you ensure that your feet never adopt a certain shape because of your specific shoes.
Ditch high heels that wedge your feet into tiny spaces and cause you to balance on a skinny, spike heels. Heels alter your center of gravity and alignment and wearing them on a regular basis can render your arches almost useless. If you must wear heels, choose those with a wide width and box heel and wear them for short periods of time only, suggests the Health Mad website. Keep “commuter” shoes with you that you can change into when you’re done wearing your heels.
Visit a comfort shoe specialty store and have your feet fitted with shoes that prohibit pronated feet, suggests Medline Plus, an online resource of the National Institutes of Health. Pronated feet, or feet that roll inward, are a common cause of flat feet. It’s a naturally occurring condition, but it can result in ankle pain and, eventually, flatter feet. The right shoes offer a side support that keep your feet stable and stop the rolling inward motion.
Lose weight. Carrying excess weight on your body exerts excess pressure on your feet and can exacerbate flat feet. A study performed by the University of Wollongong, with results published in a 2006 issue of “Obesity

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,” found that children who were overweight had significantly lower arches than children who were at a healthier weight. By losing weight, you may notice a decrease in your foot pain as well as a slew of other side effects of being overweight.

Shoes That Will Make a Grey & Black Dress Pop

You can perk up a dress instantly by wearing the right pair of shoes. Neutral colors such as gray and black can be matched with heels or flats that come in an array of colors and patterns. The dress will stand out because of your eye-catching shoes.
Let your feet do the talking when wearing a gray or black dress. Gray comes in dark and light hues. The lighter shades of gray highlight the lines and details of the body, so be sure their cuts and styles flatter your physique. Black is known for its slimming effect and ability to hide flaws. Bold brights such as red, pink, turquoise or yellow will make a gray or black dress come to life. For the more fashion-forward shoe lover, try florescent pink, green, yellow or orange to make a head-turning statement.
Gold or silver heels or flats will add an elegant and visually appealing vibe to a gray or black dress. Some metallic shoes have a muted or toned-down shine while others are more glossy. Either one will make the neutral dress stand out. If wearing hosiery with this type of shoe, make sure it is flesh colored. Hosiery in other colors will clash with the gold or silver tone of the shoe.
Shoes in geometric, floral, psychedelic, polka-dot or animal print will bring attention to a gray or black dress. Patterns also create a soft contrast between the basic colors of gray or black and the daring shoe pattern or print. Shoes of this design may be made of leather, satin or suede material. Suede is also a head-turner when worn in vibrant solid colors such as royal blue or emerald green. For additional flair, you can use a bag or clutch that matches the shoe. This is another way to make the dress pop.
Style options vary with sandals, wedges, peep toes, pumps, stilettos or flats. For those with chunky legs, a wedge or a shoe with an ankle strap gives the illusion of smaller calves. Platform shoes provide proportion to a slim leg. The classic pump works on all leg shapes

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. Flats are another option. They are not only comfortable, but stylish enough in metallic, colors or patterns to accessorize with a gray or black dress.

Rules For Patent Leather Shoes

Patent leather shoes are identified by their hard mirror-like exterior

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. Soft leather is acceptable for most occasions, but patent leather possesses an entirely different set of fashion etiquette. It can be eye-catching; but if worn incorrectly, it can look cheap. Know when to wear patent leather and what styles to choose to gracefully walk the fine line of appropriate dress.
Know shoes styles that look appropriate in patent leather

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. For men, patent leather shoes are generally a black or brown dress shoe, making it nearly impossible to make a fashion faux pas when it comes to style. Women need to pay more attention to styles. Avoid over-the-knee boots or 5-inch stiletto pumps in patent leather, as these can evoke a working-woman vibe. Instead, choose Mary Janes, ballet flats, loafers and ankle boots in an appropriate heel height of 4 inches and under.
Wear colors depending on the season. Nudes, whites, and pale and bold colors work better in spring and summer. Although some fashion designers will argue white can be worn in winter, it is considered a faux pas by others and should be worn with caution. Black, brown, jewel and autumnal hues look best when worn in winter. The exception is black looks appropriate for formal or professional occasions regardless of the season.
Decipher when it’s appropriate to wear your patent leather shoes. Both sexes should stick with classic styles when wearing patent leather in the office. Ladies, pair a dress or suit with a simple pump or flat in black or dark hues. Men, a well-shined black patent leather shoe is de rigueur for tuxedos or dress suits. However, this style also looks appropriate as everyday office wear; yet, it might appear too dressy if paired with casual attire.
Ladies, accessorize your patent leather shoes with opaque hosiery in winter. Use your shiny boots or pumps to add dimension to a monochromatic outfit. Embossed leathers contrast well with dresses and skirts in thicker fabrics — tweeds, nubby wools and heavy knits — in winter. For men, patent leather shoes are standard shoes for black-tie events and are to be worn with a tuxedo, and black wool or silk socks.

The Best Walking Shoes for Nurses

Healthy feet are among a nurse’s most important assets. Working long hours on your feet make proper footgear not only helpful, but essential.
“The most important consideration for healthy shoe wear is the accommodation of the width of your foot,” said Dr. Barbara Bergin, a board-certified orthopedic surgeon in Austin, Texas. “The next consideration is arch support.”
Your shoes should also provide ample support and fit the general shape of your feet well. Because feet needs vary, the brand that works for one nurse may not work for you.
The most important consideration for healthy shoe wear is the accommodation of the width of your foot. The next consideration is arch support

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.
– Barbara Bergin, orthopedic surgeon
The ability to easily slip backless shoes on and off may seem appealing, but they are a major don’t for nurses, according to Bergin.
“There are only two ways a backless shoe stays on your foot,” she said. “Either it¡¯s tight across the arch, or you have to use your toes to hold it on when your foot is in the swing phase of your gait.”
A good alternative? High-quality clogs, said Bergin, who wears and often recommends to her patients Dansko clogs. Husband and wife team Mandy Cabot and Peter Kjellerup created Dansko shoes with lasting comfort in mind.
“Your foot kind of floats in the shoe and seeks its level of comfort,” said Bergin. “Because it stays balanced on your foot with the finger breadth of space, there is no compression on sensitive areas.”
As of 2013, most Dansko clogs cost $115 to $145 at a variety of retail and online stores.
“As a fitness trainer, I’ve got to have a power-house shoe, one that I can rely on when exercising or hitting the pavement to train clients,” said Shawnee Harkins, creator and producer of fitness themed TV shows, including “Fit in the Street.” She wears and recommends Therafit shoes, a line co-created by Dr. Lisa Masterson, an obstetrician/gynecologist and host of the TV show “The Doctors.”
Therafit’s patented Personalized Comfort System allows you to adjust the impact protection and cushion level to suit your personal needs and preferences. The wedge absorbs shock, and the outsole can be adjusted to increase or decrease impact resistance.
“Therafit [shoes are] the embodiment of a proper shoe for exercise, play and work,” Harkins said, adding that they can help relieve muscle and joint pain while guarding against occupational injuries. Most Therafit walking shoes sell for $95 through the company’s website. If your shoes don’t fulfill your expectations, you can exchange or return them at no charge for up to 30 days after the purchase date.
Nike Free shoes are designed to let your feet move more freely and naturally than typical athletic shoes. The company’s website claims this freedom allows your feet to grow stronger over time.
“Nike Free is my favorite shoe for walking around in all day,” said Heather Binns, a certified personal trainer and coach at Full of Life Fitness in North Hollywood, California.
While some shoes are best suited for narrow feet, Nike Free is designed for average-width and wider feet. Because you’ll likely use muscles in your feet more than you’re accustomed to, Nike recommends you make a gradual transition from your current shoes to Nike Free. Nike Free shoes are available at most online and brick-and-mortar shoe stores and sell for $95 to $160.
Binns and Bergin both recommend New Balance as a suitable brand for nurses — and you need not opt for walking-specific styles. Running shoes, for example, are designed for high levels of impact and activity.
“New Balance makes a high-quality running shoe,” Bergin said. “In general, I think good quality running shoes make good work shoes.”
As an added perk, New Balance stores are staffed with professionals who can help you make the best purchasing decision while allowing you to learn more about your shoe-fitting needs. New Balance running shoe prices range from about $64

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.99 to $174.99, depending on the make and model. They’re available at most athletic shoe stores and websites.
Dr. Jordana Szpiro, a podiatrist and board-certified foot surgeon in Boston, recommends nurses seek a “well-cushioned shoe with a supportive sole with some give and good arch support, well contoured to your foot.” Her prime example is Nurse Mates.
As the name suggests, Nurse Mates are specifically designed to meet the demands of a nurse’s hectic, on-the-go work demands. Most are black or white with slip-resistant soles. For the best support, choose Nurse Mates clogs with a back or an athletic-style shoe that suits your foot arch and width. Nurse Mates clogs and lace-up athletic shoes range in price from $67.95 to $77.95. If you don’t want to buy them through the company’s website, you can pin down the retailer nearest to through the company’s virtual store finder.