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Book Categories |
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 |
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