JOHN VONHOF (2)
| |
Date: Wed, 19 Jun 2002 20:29:53 -0700
From: John Vonhof <johnvonhof@ATTBI.COM>
Subject: Fixing Your Feet E-zine - June 2002 - Tips for 100-mile runs
My apologies to the list, but I am still unable to mail my ezine through Yahoo.
Because Western States is next week and much of this issue deals with foot care
on 100-mile runs and a great article by Denise Jones on blisters, I am sending
the copy to the whole list. If and when Yahoo fixes my group page, you may
receive a second copy.
John Vonhof
johnvonhof@attbi.com
FIXING YOUR FEET E-zine
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Volume 2, Issue 6, June 2002
John Vonhof, Footwork Publications
mailto:johnvonhof@attbi.com
http://www.footworkpub.com/=20
Copyright, June 2002, All rights reserved
---------------------------------=20
PURPOSE
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The Fixing Your Feet E-zine is published the middle of each month to inform and
educate athletes and non-athletes about proper foot care skills and techniques,
provide tips on foot care, review foot care products, and highlight problems
people have with their feet.
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CONTENTS
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This issue features:
1. Editorial: Finishing WS100 with Healthy and Happy Feet
2. New Foot Care Products
3. Feature Article: Badwater Badfeet - 2000
4. Quote of the Month
5. Non-Feet Good Stuff
6. Related Links
7. Reader Feedback, Comments, and Ideas
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1. EDITORIAL: Finishing WS100 with Healthy and Happy Feet
---------------------------------
The following tips were given at the Western States Training Camp in late May.
Since summer marks the beginning of many 100 mile trail runs, it is appropriate
to run the tips here for the benefit of all readers. While written for a 100
mile trail run, they are just as appropriate for a 50 mile trail run, a
multi-day adventure race, or a week long back-pack trip.
COMMON SENSE SOLUTIONS TO COMMON FOOT PROBLEMS:
1. Conditioning - A large part of finishing with good feet is to do your
conditioning. Put the miles in that build strong and tough feet.
2. Fit - Another component of finishing well is to wear shoes that fit well,
with plenty of toe room.
3. Calluses - Blisters under thick calluses are very hard to drain and patch.
Use salves, creams, lotions, and files to smooth and thin calluses.
4. Gaiters - Some runners swear by them and others never wear them. Some are
designed for easier sock and shoe changes than others.
5. Gaiters - Gaiters will prevent dirt getting in to the tops of your shoes but
remember that much of the dirt and dust will come through the materials of your
uppers. Some shoes are better than others.
6. Cramping - Watch for cramping when changing shoes or socks and twisting your
feet and legs. Have your crew or aid station person help you.
7. Changing shoes and socks - Use a shoehorn to avoid pressure on your
heels--sore heels and blisters can be made worse by pushing and twisting your
foot into a tight shoe. Put one in each drop bag with shoe or sock changes.
8. Changing shoes - If you have a change of shoes but your current shoes are
OK, stick with them.
9. Socks - Choose moisture-wicking socks and change them when they get full of
grit and dirt.
10. Lubricants - If you lube your feet, wipe the dirty grit off when changing
socks and reapply more lube.
11. Crossing Rucky Chucky - The question is shoes on or shoes off? Consider
what your feet feel like. The rocks in the river can cause more problems on
already blistered feet.
12. Lube or powder - Some feet will get soft and blister more with a lube, so
try a powder like Zeasorb. Your feet will stay cleaner too.
13. Hot spots - When you feel a hot spot, stop and take care of it before it
becomes a blister.
14. Blisters - Fix blisters before they get bigger. Any larger than 1/2 inch
should be drained and covered.
15. Making holes in blisters - Use a scissors to cut a V notch in a blister at
the point where pressure will push fluid out. Cutting a hole at the forward part
of a blister risks tearing the skin off the top.
16. Cleaning the skin - Use an alcohol wipe to get oil and lube off your skin
before taping over a blister--otherwise it will not stick.
17. Tincture of benzoin - Use a tape adherent to help the tape stick to your
feet--just be careful not to get in open skin--it burns.
18. Taping your feet - Practice taping your feet before race day.
19. Taping your feet - Tape only where you have too, don't over-tape.
20. Taping your feet - Tape your feet the night before the race rather than in
the morning.
21. Taping - Remember, duct tape is non-porous but very strong and sticky.
Elastikon is porous, stretchy and sticky.
22. Taping with Elastikon - Elastikon usually needs another tape, like
Micropore, to be applied to its edges.
23. Taping - Generally speaking, do not wrap tape all the way around your foot.
It can constrict circulation and if using duct tape, can cut into the skin.
24. Taping toes - If taping your toes or the ball of the foot, remember to
avoid taping into the crease of the toe and the ball of the foot.
25. Changing socks on taped feet - If you have taped your feet, roll your socks
off and back on. Don't pull them as this can cause the tape to come undone.
26. Rocks - When you feel a stone in your shoe, stop and remove it before it
becomes a bigger problem.
27. Toenails - Trim your toenails straight across and file them smooth. Rough
edges will catch on your socks and help cause black toenails and toe blisters,
especially on downhills.
28. Extra Socks - Tuck an extra pair of socks over your fanny pack belt.
29. Foot Care Kit - Make a foot care kit for your aid stations where you will
have crew and make sure they know how you want your feet managed.
30. Plan Ahead - Do not assume that aid stations will have someone to fix your
feet or the stuff you have found works best on your feet.
31. Hydration and Blisters - Stay hydrated to reduce the swelling in your
extremities and reduce the chance of blisters.
32. Shoelaces - Check your laces before race day and replace any that are worn
-- don't take a chance on a broken lace.
33. Shoes - If your shoes are worn and ready to be tossed, toss them and get a
new pair with time to get your feet accustomed to them.
34. Post race foot care - After finishing, shower and wash your feet before
fixing and problem areas on your feet.
35. Post race blisters - If you have blisters that are not bothering you after
the race, leave them and they will go away by themselves.
36. Post race foot soak - After arriving home, if you have blisters, soak your
feet in Epson Salts in warm water several times a day. This dries out the
blisters.
---------------------------------
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2. NEW FOOT CARE PRODUCTS
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** Bunhead Dance Accessories (http://www.bunheads.com/)
lists sources for those nice little Jelly Toes that some runners use to protect
their toes. Click on the Gel Products button to see seven gel items for toes and
bunions. A How to Purchase button will help you find a store near you. I saw
these used by runners at Badwater and they do work for those who are prone to
toe blisters.
Their gel products are made of a non-silicone polymer, formulated with medical
grade mineral oils (U.S.P.) to cushion and protect those areas of the foot prone
to friction trauma. They are supple, comforting, hypoallergenic, non-toxic,
dermatologist-tested and cost-effective. The gel doesn't migrate, so it won't
bottom out. The fabric pads are washable, reusable and can be cut to size. The
tubes come in open and closed tips.
---------------------------------
THE BOOK: FIXING YOUR FEET
---------------------------------
The book Fixing Your Feet: Prevention and Treatments for Athletes has become the
bible of foot care for those serious about foot care. This book has been used by
thousands of runners, adventure racers, hikers, and other extreme sports
participants. The second edition was released in March 2000 and is 312 pages in
length. With expansive prevention and treatment sections on almost every foot
care issue you will ever need, this is the one book you need to fix your feet.
For information on the book and how it can be ordered, go to
http://www.footworkpub.com/feet/fixing.htm
---------------------------------
3. FEATURE ARTICLE: Badwater Badfeet ~ 2000
by Denise Jones
---------------------------------
As I drove by, it was apparent that the runner was having problems with his
feet. I called out the window, "Do you need help?" His crew member exclaimed,
"Oh, yes!" I pulled over, got out and trotted over to the other side of the road
where the runner sat on the bumper of his crew vehicle. I introduced myself,
although the runner and crew already knew who I was. They watched my foot clinic
after the pre-race meeting before the Badwater Ultramarathon. Obviously, to my
dismay, they had not gotten the proper information regarding foot care. This
runner sat with a troubled look as I examined his feet, which were still in his
shoes. Remarkably, due to his painfully blistered toes, he had taped a rock to
the bottom of left shoe with duct tape. I was stunned! In his desperation to
alleviate the pain from his blistered toes, this invention was borne. He had a
combination of the wrong socks (all cotton), shoes that became too small once
his feet swelled after 115 miles, and virtually no adequate tape with which to
repair his throbbing feet.
After nearly and hour and a half, I was able to drain and dress his blisters and
cut the toes out of his shoes so that the swollen nubs called toes could become
less crowded. Possibly, if he had been better prepared, he could have finished
Badwater 2000 in more reasonable comfort, at least foot-wise. I was pleased to
learn that after that session of repair, he was able to complete the distance
and finish the race. He thanked me over and over for helping him.
After nearly a decade, I have used a myriad of combinations to insure feet could
handle the stresses of the Badwater Ultramarathon. Through this trial and error
method, I have devised a system of foot taping that seems to work specifically
for racing on pavement in temperatures exceeding 120 degrees. It has been my
experience that if I can get a runner to pre-tape, it helps prevent a lot of
wasted time as the race progresses. Blistering, if it does occur, is
subsequently not as major and more treatable. These techniques have (jokingly)
earned me the title of "Blister Queen" of Badwater. Without a doubt there are
other techniques that have worked in Badwater to prevent blistering. I would
again recommend that you try this method in training first to see if it works
for you.
Outlined below are my techniques for Badwater pre-taping. I recommend getting a
small tackle box to have all the items needed to properly care of the feet.
Items for the foot care box include:
01) Tincture of Benzoin -- a tape adhesive/adherent
02) Swabs -- for applying Tincture of Benzoin
03) Alcohol swipes
04) Betadine swipes -- for cleansing a drained blister
05) Toe nail clippers, tweezers, fingernail file, pedicure file
06) Sharp sterile scissors, needle, scalpels and thread
07) Foot Powder or spray to dry feet before putting on socks
08) Second Skin (burn gel for burns and blisters)
09) Avon Silicon Body Glove -- a lubricant to place underneath the Elastikon so
it can be removed without removing the skin (sometimes when trying to peel off
duct tape and Compeed, it's taken scalpels to get it off).
10) Surgical Gloves
11) Flashlight
12) Glasses (if you need them for close work)
Tapes include:
01) Micropore paper tape (it acts like skin and is breathable) 1/2 and 1 inch
02) Elastikon tape for the larger areas of the foot. It comes in sizes 1, 2 and
3 inch
I use the 2-inch for the balls of the feet and the heels or the 3-inch if I have
to tape the entire sole of the foot.
PREPARATION OF FEET PRIOR TO COMPETITION
Note: This is a specific technique for hot pavement in dry desert heat. File
down any calluses with a pedicure file so that if a blister develops it can be
treated. If thick calluses are allowed to remain, they become next to
impossible to get underneath to drain. Thus, the blisters become larger and more
painful. Many times, this has caused an athlete to drop. Make sure toenails are
trimmed (square) and file them so no rough edges remain.
I recommend that runners first train in the conditions for the race intended.
Once a runner has trained in this environment, it becomes evident what areas of
the feet are prone to problems and can then be pre-taped. Just as training for
the distance is vitally important, so is tying the technique of taping in
training prior to the race. At the two Badwater training weekends and then again
before the race, I offer a pre-race taping clinic. Recently, I have even
produced foot-taping video which should be helpful. It shows the actual
products being used and my taping technique on a model. It is titled, “Badwater
Badfeet Blister Buster Video.” If you are interested in purchasing any of the
products you
can refer to John Vonhof's book, it has all the resources.
PRE-TAPING
I recommend pre-taping the night before a race and wearing socks to bed to help
the tape conform to the foot. By taping the night before, it's one less thing to
get together on race morning when nerves are already on edge. If anything comes
unstuck during the night it can then be re-stuck. I use John Vonhof's book,
Fixing Your Feet, and follow the instructions in all taping technique. It's a
must to have on hand!!
Most importantly ~ when I use Elastikon on the larger areas of the foot, it's
imperative that Tincture of Benzoin is first swabbed onto the area where the
edges will be. This sticks the edges of the tape to the foot. Then, around the
perimeter of the edges I use the 1/2 inch Micropore to seal the edges. Otherwise
I have found that the Elastikon tape rolls and creates a ridge ~ which will
blister. So, I stress that all Elastikon on the large areas of the foot are
taped on the edges with Micropore tape. That means more Tincture before placing
the sealing of the edges. Micropore will not stick without tincture. Micropore
tape is used on the toes, again preparing the toe with Tincture first. If the
ends of the toes blister, then I tape over the top of the toe first, then around
the toe to encase it like a glove. I make sure that all areas of the toe are
secure with no gaps and no ridges. If a corner is bulky, I cut it off and secure
it with more tincture. If one toe is taped and the toe next to it is not, make
sure the tape is absolutely smooth so that the rubbing that occurs in running
will not blister the untapped toe next to it. After taping use foot powder to
keep feet dry within the socks.
SOCKS
Make sure you've tried your socks prior to the event. Everyone seems to have a
favorite. Make sure the seams are flat or turn the socks inside out. What
doesn't work is cotton. You need socks with wicking properties. John has a
variety of sock suggestions in his book.
SHOES
Make sure the shoes aren't black, as they absorb heat. Orthotics or extra
insoles provide extra insulation from the heated pavement. Take several pair of
shoes, larger sizes, so that if your feet swell in the event you can change to a
larger size. You can also keep your shoes and socks cooler if you have room by
placing them in zip lock bags in the coolers. It's also a good idea to keep the
tape in a zip lock in your cooler too because the adhesive melts in the desert
heat, even in the foot box. Then it won't adhere to the foot. Have some scissors
on hand that can be used for cutting the toes out of your shoes to alleviate
friction. This has saved many runners.
It is my desire that this information will be of help to anyone who attempts to
run in the Badwater Ultramarathon or any race that involves pavement in
temperatures exceeding 100 degrees.
Denise Jones
First Lady of Badwater
Blister Queen
Badwater Ben and First Lady Denise Jones are the Training Clinic Hosts for the
Badwater Ultramarathon each year during the weekends of Memorial Day and Fourth
of July.
Website:
http://www.badwaterbenjones.com=20
Race Website:
http://www.badwaterultra.com=20
---------------------------------
FIXING YOUR FEET AND AMAZON.COM
---------------------------------
If you have found Fixing Your Feet a beneficial book for your foot care
problems, please consider taking a moment to write a review at
Type in "Fixing Your Feet" to get to the page for the book
and click on the button to rate the book and submit a review.
Thanks.
Fixing Your Feet is a consistent best seller and the number one book on foot
care sold on Amazon.
---------------------------------
4. QUOTE OF THE MONTH
---------------------------------
Speed hiker Ted "Cave Dog" Keizer on the question if blasting over peaks in
record time limits his enjoyment of the outdoors:
"No. When you're out there running in the mountains, your pulse is up, your
blood pressure is up, and your mind works ten times faster. You appreciate a lot
more."
Keizer answered the question for a July Outside magazine interview on his plans
to summit 140,000 vertical feet on New York's Adirondack's 46 highest peaks in
less then five days to break the record of four days, 18 hours and 18 minutes.
He will use a 12- person crew to support his efforts.
---------------------------------
THE JULY ISSUE OF FIXING YOUR FEET E-ZINE
---------------------------------
The July issue of this E-zine will include experiences learned while working at
two challenging events. First, Denise Jones and I will be providing foot care at
the Foresthill aid station at the Western States 100 Mile Endurance Run. Then
starting July 7th I will be providing foot care and medical aid at the Subaru
Primal Quest Expedition Length (5 to =
10 day) Adventure Race in the spectacular area of Telluride in the Rocky
Mountains of Colorado (http://www.ecoprimalquest.com/index.cfm).
The next issue may be a few days late, but it should be great.
---------------------------------
5. NON-FEET GOOD STUFF
---------------------------------
** Common Sense Stuff for 100 Mile Trail Runs
Please allow me to share a few things I have learned firsthand and have seen as
I have worked at Western States for over 17 years.
1. Don't cut corners with lights. The new LEDs give off great light that is
pure and white with no dead area in the center, but many don't shine far down
the trail to pick up ribbons. Try one of the lights which have an adjustable
beam.
2. Do a practice run at night with several of your light choices to find the
best one.
3. Carry a backup light.
4. When sponging off your legs at aid stations, try to keep the water from
running down your legs into your shoes.
5. Make sure your aid station drop bags have your number and name in big
letters--and make your bag unique with color or some other eye catching design.
6. Use a sea sponge with a shoelace run through it and put the lace around your
neck. The sea sponge has hundreds of air holes that keep the water cool and
holds many times its weight in moisture. It is the best thing to cool yourself
off.
---------------------------------
6. RELATED LINKS
---------------------------------
** The global reach of the Trail Database can give you ideas for a "trail"
vacation in 97 countries. The site lists more than 2000 trails, and climbing
resources and hikers' sites. Hikers also share their success on the listed
trails. If you want to get off the beaten path,
check out
for trails you haven't run or hiked. (Be patient for the
site to load, it failed for me several
times).
** For 25 years, James Raia has traveled the world covering many of sport's
unique events and athletes. His Endurance Sports Newsletter offers a wide range
of sports related information while the Tour de France Times will focus on next
month's bike race in France. Visit his web site
and sign up for one or both of his newsletters.
---------------------------------
7. READER FEEDBACK, COMMENTS, AND IDEAS
---------------------------------
Reader feedback to this E-zine and its articles is welcome and encouraged.
Please feel free to email any foot care ideas or tips that you have tried and
would like to share with others. Send your feedback, ideas or tips to
mailto:johnvonhof@attbi.com.
If you have an article or idea that you feel would be appropriate for this E-zine,
please send it by email to
mailto:johnvonhof@attbi.com (no attachments please).
---------------------------------
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---------------------------------
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---------------------------------
ARCHIVED BACK ISSUES
---------------------------------
Back issues of this E-zine are archived at
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---------------------------------
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---------------------------------
CONTACT INFORMATION
---------------------------------
You are welcome to contact John Vonhof at
mailto:johnvonhof@attbi.com
with any questions related to this E-zine or the book
Fixing Your Feet.
------------------------------
End of ULTRA Digest - 19 Jun 2002 - Special issue (#2002-317)
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