13 Healthy Food

This St. Patrick’s Day, don’t rely on the luck of the Irish for your holiday-inspired dishes. Instead, borrow ideas from these bloggers, who reinvented a variety of meals, drinks, and snacks for a healthy(ish) approach to celebrating March 17.

Matcha Banana Pancakes

Friends will be green with envy when you share photos of these flapjacks made with bananas and matcha from Create Mindfully.

Shamrock Fried Eggs

Green eggs and ham just got an upgrade, thanks to Happy Mothering’s recipe for a four-leaf clover bell pepper filled with fried eggs.

Somewhere Over the Fruit Rainbow

We were over the moon—er, rainbow—when we found this gorgeous fruit plate from Passion for Savings.

Over the Veggie Rainbow

Kids and adults alike will love this rainbow lookalike veggie cup from JDaniel4’s Mom.

St. Patty's Day Green Power Salad

Need a supergreen salad for your holiday spread? Look no further than this recipe from Pizzazzerie.

Vegan Pea, Mint, and Coconut Soup

For a light lunch or starter on St. Patty’s Day, try recreating this vegan soup from Abbey’s Kitchen.

Irish Potato Bites

One way to celebrate without overdoing it is to pack corned beef and cheese in these mini potato bites developed by Homemade Interest.

Keto Colcannon

Thought typically made with potatoes and cabbage, the traditional Irish dish colcannon now has a keto version from KetoDiet, which relies on cauliflower as a low-carb spud substitute.

Paleo/Whole30 Slow Cooker Irish Stew

If you’re following Paleo or the Whole30 diet, this recipe for slow cooker Irish stew from Gluten Free Pressure Cooker allows you to festively (and compliantly) enjoy the holiday.

Vegan Mushroom Stout Pie and Potato Biscuits

Swap your classic meat and potatoes combo with a vegan-friendly mushroom stout pie, like this one by Isa Chandra.

Healthy and Clean Shamrock Shake

Running in a Skirt crafted this guilt-free treat using spinach for nutrients and color and a hint of peppermint extract for taste.

Dairy-Free Mint Chip Ice Cream

If you’re dairy-free, you might miss out on Bailey’s Irish Cream. But thanks to Petit Allergy Treats, you can make (and indulge in) your very own mint chip ice cream.

Get Lucky Cucumber Mint Cocktail

This pretty cocktail from the Tone It Up Girls will please fans of cucumber and mint who want to toast the Irish on St. Patrick's Day. The two refreshing flavors make this drink taste delicious—without all the calories of the brew typically pounded back on March 18.

Read More

That Bottled Water You're Drinking May Contain Tiny Particles of Plastic

A lot of bottled water contains tiny bits of plastic, known as microplastics, according to research conducted by a non-profit journalism organization called Orb Media.

The research, conducted at the State University of New York, took in more than 250 bottles from 11 different brands, sold across nine countries. “A few” of the bottles effectively contained no plastic, while others had thousands. None of the brands came out entirely unscathed.

Two of the bottled water manufacturers cited in the study—Nestle and Gerolsteiner—disputed Orb Media’s results, saying they found much lower quantities of microplastics in their water. A bottle of Nestle Pure Life water showed the highest levels in Orb Media’s study, with 10,390 particles per liter.

And don’t think the problem only applies to plastic bottles. “The study mostly focused on plastic bottles, but one batch of glass ones were checked for comparison. It turns out that the glass ones have microplastics too,” Andrew Mayes, the University of East Anglia biochemistry lecturer who developed the particle-spotting technique used in this research, told Fortune.

Is this a problem? No one’s really sure, because there isn’t enough data on the health effects of ingesting plastic. So, partly in response to Orb Media’s research, the World Health Organization has now told the BBC it is launching its own review into the potential risks.

Most microplastics are thought to pass through our systems, although very small particles (such as those found in the surveyed bottled water) may be absorbed into our organs, such as the liver and kidneys. That’s one concern; the other is that the particles, even those we excrete, might give off toxins as they pass through us.

What is undeniable is that, for many people who lack access to safe drinking water from taps, bottled water remains a necessity.

Orb Media was also behind a study last year that showed tap water around the world is contaminated with microplastics. The particles have also been found in beer, honey, table salt, and of course seafood, as our oceans are increasingly polluted with plastic waste.

Some countries, particularly in Europe, have recently started taking the plastic waste threat seriously. The EU has a target of making all plastics recyclable by 2030, while the U.K. has adopted a slightly less urgent target of eliminating all avoidable plastic waste within the next 25 years.

As noted in Orb Media’s piece, EU rules ban contaminants in bottled water, although they don’t specifically regulate microplastic content. The U.S. also lacks specific laws on microplastics in food and drinks.

Mayes said he suspects that “much of this plastic comes from the packaging process,” though he said there was no clear evidence so far for this. “Microplastics in the original water source cannot be ruled out, but seem unlikely in most cases because the water is either pumped up from aquifers (where it has been filtered through ground and rock, over many years) or it is exhaustively filtered and purified as part of the production process. It is hard to see how microplastics would sneak through that process, unless filters or beds are damaged in some way,” he added.

He added that this aspect of the contamination was “ripe for investigation.”

Coca-Cola, whose Dasani water brand was one of those tested, said in a statement: “We have some of the most stringent quality standards in the industry, and the water we use in our drinks is subject to multi-step filtration processes prior to production. As Orb Media’s own reporting has shown, microscopic plastic fibers appear to be ubiquitous, and therefore may be found at minute levels even in highly treated products. We stand by the safety of our products, and welcome continued study of plastics in our environment.”

Read More

One More Reason to Quit Smoking: You'll Make New Friends, Study Finds

And, over several years, quitters were more likely to start new friendships with nonsmokers, the research found.

"I wouldn't say it's a surprise, but it's a welcome finding. It's good to have it documented by a study that quitting smoking will broaden your social circles," said Dr. Norman Edelman, senior medical consultant at the American Lung Association. He was not involved with the research, but reviewed its findings.

The study also confirmed what has been seen in previous research: People trying to quit who spend less time around smokers have the highest success rates over time.

The number of smokers in the United States has been declining for decades and is now at an all-time low, according to the U.S. Centers for Disease Control and Prevention. But about 17 percent of the American population still smokes, the CDC says.

That number is still too high, said one of the study's authors, Megan Piper. She's an associate director of research at the University of Wisconsin Center for Tobacco Research.

Piper said that people who want to quit smoking may fear that they will lose friends who continue to smoke.

"Smokers are afraid of losing their friends" to the nonsmoking world, Piper said, adding that until now, no one has really studied what happens to relationships when people quit smoking.

What is known, she said, is that people who quit tend to break off relationships with people who continue to smoke. The reasons they do this still need to be studied further, Piper said.

The initial study group included slightly more than 1,500 people participating in a smoking cessation program. They were from Milwaukee or Madison, Wis. All smoked at least 10 cigarettes per day.

They were randomly selected to receive medication, nicotine replacement products or a placebo. All were also given counseling to help them quit.

Nearly 700 smokers completed all of the study assessments. These occurred at the start of the study and then at one, two and three years after their target quit date. The average age of the study participants was 46 years, and about 60 percent were female.

During the three-year study period, nearly three-quarters of the study volunteers reported adding at least two new friends to their social circle.

People who quit found that they become more socially acceptable to a much wider group of people—nonsmokers, Piper said.

It doesn't happen immediately, though. "There is a vacuum for a while when people quit, and they tend to fill it" with other people and organizations, she explained.

Smokers who quit have more opportunities to spend time at smoke-free places, such as restaurants, bars, clubs and stores.

"In many social circles, it is totally unacceptable to smoke," Piper said. "We think it would be helpful for smokers who want to quit to think of this."

Read More

Is Oral Sex Bad for Your Vagina?

Eighty-five percent of women have been on the receiving end of oral sex, according to a national study released over the summer. (That's equal to the number of guys who have received oral sex as well.) Based on the study results, it stands to reason that oral pleasure is a standard part of most couples' sexual repertoire.

But even though the practice is so widespread, there's not a lot of clear information out there about the potential health risks if you're getting, not giving. Safe sex guidelines tend to focus on vaginal and anal intercourse. That made us wonder: Does receiving oral sex pose any threat to the health of your vagina?

To get our best wellness tips delivered to you inbox, sign up for the Healthy Living newsletter

“Oral sex isn’t necessarily bad for your vagina,” says Alyssa Dweck, MD, a New York-based ob-gyn and co-author of The Complete A to Z for Your V ($20, amazon.com). “There’s a natural environment of bacteria in the mouth and a natural environment of bacteria in the vagina, and for people with normal, healthy immune systems, there shouldn’t be an issue,” she tells Health.

While your partner's saliva is probably safe, his mouth, lips, and throat may not be. If he has a cold sore or feels one coming on—and his lips make contact with the skin on and around your vagina—he may pass it on to you. Cold sores are caused by the herpes virus, so his oral herpes can turn into genital herpes for you. “A lot of people don’t think about the fact that if a partner has one of these and then performs oral sex on a woman, she has the potential of developing a genital herpes infection,” explains Dr. Dweck.

Herpes isn't the only STD a woman can pick up after being orally pleasured. Gonorrhea and chlamydia can be passed on if your partner is infected with either of these bacterial STDs in his throat. HIV is another threat. Should an HIV-positive partner go down on you, viral particles could enter your bloodstream through an abrasion or sore in your vagina and pass HIV to you, says Dr. Dweck.  

Then there's the risk of contracting HPV, or the human papillomavirus. While the likelihood of transmission from oral sex isn't known, according to the Centers for Disease Control, some studies suggest that this is possible. If your partner has HPV in his throat and he carries one of the viral types linked to cervical cancer, he may pass the virus on to you and increase your risk of cervical cancer.

And just for good measure, partners on the receiving end can also end up transmitting an STD or other infection. “On the flip side, say a woman has her period and her partner is performing oral sex on her when there’s blood there,” says Dr. Dweck. “That’s not a wise idea because again, an infection could be transmitted via blood or bodily fluid contact.”

So if getting oral sex is something you enjoy, you can never be too cautious. “We usually recommend universal precautions for oral and genital sex,” says Dr. Dweck. If you don't know your partner's STD status, she encourages wearing a condom during intercourse. During oral sex, cover your vagina with a dental dam—a thin piece of latex placed over the vulva. This way, your partner's tongue and mouth can't make direct skin contact with your vaginal area.  

“People usually look at me like I have three heads when I say this, but something like a dental dam provides a very thin but safe barrier between the oral and vaginal cavities,” explains Dr. Dweck. It's not exactly sexy, we get it. But better safe than sorry, right?

Read More

Can Your Vagina Be Too Tight for You to Enjoy Sex? A Gynecologist Explains

You’ve probably heard a woman worry aloud about how her vagina will be “too stretched out” or “will never be the same” after having a baby. But some women also wonder if they have the opposite problem: that they have a vagina that’s too tight and unable to accommodate a large or even average-size penis—leading to discomfort and pain during sex that can make intercourse almost impossible.

In general, that’s largely a myth. Fact is, your vagina is very stretchable. “Any vagina has the capacity to have elasticity. After all, a baby’s head comes through there,” says Lauren Streicher, MD, medical director of the Center for Sexual Medicine and Menopause at Northwestern Memorial Hospital in Chicago.

Of course, that doesn’t mean that the pain you might feel during sex isn’t real. If you don’t think that his penis is a match for your vagina because he can’t enter you at all or in full, and it hurts to try, an underlying issue might be going on. “If you’re having pain with intercourse, the causes are entirely fixable,” says Dr. Streicher.

Rather than assuming your vagina is too tight and there's nothing you can do, it's time to address what could really be keeping you in pain—instead of experiencing pleasure. Here are four causes to consider.

Is it hormonal?

Thanks to normal hormonal changes during perimenopause and menopause, vaginal tissue can thin out and get parched, making sex extremely uncomfortable. More surprisingly, the same problem can crop up in your 20s and 30s due to hormonal birth control, says Dr. Streicher. “While most women taking birth control pills will be fine, a small subset of women will develop thin dry vaginal tissue. Their doctor may tell them that they’re young and nothing is wrong with them, but they what they experience is excruciatingly painful,” she explains.

If you suspect your pain stems from a hormonal issue, tell your ob-gyn what you're experiencing and have her investigate. Fixing the problem could mean going on a different type of hormonal birth control or relying on a vaginal estrogen cream to rebuild elasticity in vaginal tissue.

Is it lubrication?

So many things can leave a woman high and dry during sex, and dryness is a major cause of pain during penetration. Maybe you’re taking a lot of antihistamines; these allergy meds can dry you out down below, too. It could be that you and your guy aren’t allowing for enough foreplay, and you just need a little more kissing and touching for things to start flowing down there. Dedicate more time to the warm up before the main event, and if foreplay isn't the issue, use lube. Super-slippery silicone lubricants are best, recommends Dr. Streicher.

Is it muscular?

In the past, if sex has been painful, your vagina may be conditioned to react by clamping down during penetration. Your brain says, nope, I don’t want to feel that again. “A lot of times, it’s the fear factor,” says Dr. Streicher. She often recommends that women take the penis out of the equation completely and practice with a dildo. “That can help you figure out if it’s the guy, the size, or you,” she says.

Is it a physical issue?

It’s rarer, but the pain could be the result of a physical problem. One woman Dr. Streicher treated "couldn’t have intercourse with her husband, and she was actually told by her doctor that his penis was too big. She had an undetected vaginal septum that had to be removed. She’s now fine,” she explains. (A vaginal septum is a wall of tissue inside the vagina.) This is why pain during sex that doesn’t get better with extra lube or foreplay needs to be evaluated by a doctor.What should you do?

Your first step is to decode what may be causing the pain (check!). Then, see an expert, like a gynecologist specializing in sexual medicine. In major cities you can often find pelvic-floor physical therapists as well, recommends Dr. Streicher; these professionals can be especially helpful if you have a muscular issue. Otherwise, her book SexRx outlines many at-home solutions that are worth giving a shot, from lubricants to dildos. A healthy, satisfying sex life is within reach of all women.

Read More

Reasons Guys Should Do Kegels (Including Better Sex for Both of You)

If a woman visits her ob-gyn because of urinary problems or a sexual issue relating to arousal or orgasm, her doctor might advise her to start a regimen of kegel exercises. These moves strengthen the pelvic floor muscles, which can lose tone due to age or pregnancy. Stronger pelvic floor muscles lead to better bladder control and more sensation during sex.

But it isn't just women who can benefit from doing kegels; men can gain advantages as well. “Both men and women have these muscles,” says James Dupree, MD, an assistant professor of urology at Michigan Medicine. “A kegel exercise is the name given to any exercise strengthening the pelvic floor muscles. For guys, those are the muscles supporting organs like the penis, prostate, and rectum.”

Curious as to how they can help your partner—especially the way they can have an impact on your sex life? Here's what you need to know.

Kegels can help him stay harder during sex

Kegel exercises strengthen the shelf of muscle supporting the penis. Stronger muscles in this area can mean improved blood flow when your partner gets an erection—similar to the way working out any muscle gives circulation to nearby organs a boost. The result: stronger erections. While it's normal for a guy to occasionally experience erection issues, if he has regular trouble getting and staying hard, it can have an impact on your sex life, says Dr. Dupree. 

They can prevent premature ejaculation

These small-but-powerful moves can also give men more control over ejaculation, helping the pelvic floor muscles lengthen and contract appropriately. That helps him last longer in the bedroom. Dr. Dupree points to a small 2014 study, which showed that pelvic floor strengthening helped 82% of study participants (age 19 to 46) improve their premature ejaculation issues.

RELATED: What the Hell Is Dead Vagina Syndrome, and Do You Have It?

Kegels boost bladder and bowel control

For men, kegel exercises can also help improve bowel control (jokes asides, it's not the kind of leakage anyone wants to deal with). They can also make it less likely he'll experience stress incontinence, or accidentally dribble a little urine while pumping iron at the gym or on a run, for example. Strengthening those muscles is especially useful if, for instance, your guy “laughs, sneezes or lifts a heavy box” and he’s leaking a little pee in the process, says Dr. Dupree.

How can guy do kegels?

Pretty much the same way women do them. First, he has to find those pelvic floor muscles. “When a man is standing to urinate, those are the muscles he’d use to abruptly stop mid-stream,” says Dr. Dupree. “On a separate note, you can think of tightening the muscles you’d use to hold in gas.”

Once he's identified the right muscle group, Dr. Dupree advises that he “hold for three seconds, relax for three seconds.” Do this 10 times in a row, twice a day. “You can do them anywhere, really,” he says. “Sitting at a desk, in the bathroom. It should only take a few minutes.”

To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter

Before he starts, a word of caution

Prior to your partner embarking on a kegel exercise routine, Dr. Dupree says he should first talk to his doctor about any potential underlying medical problems that might be behind his symptoms. For instance, it’s normal to have drip a tiny bit of pee after emptying the bladder; it’s not normal to be leaking urine between trips to the restroom. “For urinary issues, we’d want to check for UTIs or neurologic problems,” he explains.

If you’re dealing with problems in the bedroom, your guy should also bring that up with his physician before jumping right into kegels. “For erectile dysfunction or premature ejaculation, it’s an issue that can be an early sign of what could eventually become heart disease, so we’d want to check out things like cholesterol,” Dr. Dupree says.

Read More

5 Things You Need to Know Before You Try Anal Sex

How many women are having anal sex? According to one 2017 survey of millennials, 35% of sexually active women do it "at least some of the time." That lines up with a Centers for Disease Control report, which shows that 36% of women have done it at least once. 

But whatever the number is, one thing's for sure: Once-taboo anal sex is edging into the mainstream among heterosexual couples. Unlike penis-in-vagina sex, anal sex inspires lots of fear-mongering and myths. Hey, we're not here to judge. But we do want to clear up the confusion if you're thinking of giving it a try. Here are five things to consider.

It might hurt, so go slow

While the vagina is elastic and accommodating, the anus and rectum have thinner skin and don't share that same flexibility. If you’re interested in trying anal play, a good way to get acclimated and avoid pain is by first inserting a finger or using a butt plug, advises Nebraska-based certified sex therapist Kristen Lilla. When you feel comfortable enough to move on to your partner's penis, start off slowly, and make sure you communicate how you feel and if he needs to put on the brakes.

Staying calm is key; the more relaxed your body is, the less clenched your muscles will be. “Women (and men) may experience discomfort the first time they have anal sex, but this is often related to not being relaxed,” says Lilla  “Breathe so you can relax your pelvic floor and any tension you might be feeling.”

Use lots (and lots) of lube

Experts can't stress enough the importance of using plenty of lubricant. “The rectum doesn’t have its own self-lubricating ability," explains Sherry A. Ross, MD, author of She-ology: The Definitive Guide to Women’s Intimate Health. Period. Since water-based lubes tend to break down quicker and there’s no natural moisture in the rectum, it’s crucial to use a thicker, silicone-based lube so tearing doesn’t occur. Even tiny tears in the anal area can allow bacteria and viruses into your system, potentially leading to infection.

STDs are a real threat

Speaking of infection, anal sex can spread the same STDs you can pick up from vaginal sex. Except this time the infection is in your rectum, where your gyno won't know to test you. “People think you can’t get HPV, herpes, syphilis, and even hepatitis A and B," says Dr. Ross. "You can still get all those STDs from anal sex, which is why it’s important to stay protected." 

That means using lots of lubricant to prevent tearing, and always using a condom unless you know for sure (like really for sure) that your partner is STD-free. And it bears repeating: Anal sex is the riskiest type of sex when it comes to transmitting HIV, according to the CDC. 

Your bowels could be affected

"This question gets asked the most: will I poop everywhere?" says Dr. Ross, adding that it's hard to give an answer, since it depends on so many factors, including when you last went number two. But in general, anal sex could put added stress on the anal sphincter muscle, and that could "prevent you from having a bowel movement on your own terms or a normal consistency to your bowel movements,” she adds. To reduce the likelihood of this happening, go slow, hit the bathroom first, and ask your partner not to go too deep.

It's not weird to actually enjoy it

One of the most toxic myths about anal sex is that it makes you a "dirty" person, says Dr. Ross. “We’re moving into another phase of expression that this can just be part of the normal sexual experience; it doesn’t have to have this horrible taboo attached to it,” she says. If you find that you like it, don’t get caught up in the outdated stigma or what other people think. The rules about how women are expressing themselves in the bedroom have and willkeep evolving.

Read More

14 Reasons Your Feet Hurt–and How to Ease the Pain

What causes foot pain?

Our feet are the foundation for our entire body, and they serve us well—carrying us around 110,000 miles over an average lifetime by some estimates. But with 26 bones, 33 joints, and a network of more than 100 tendons, muscles, and ligaments, a lot can go wrong with these amazingly complex structures. Whether your heels ache or you have toe troubles, here’s how to step away from foot pain.

Heel pain: Plantar fasciitis

Heel pain is the most common problem affecting the foot, according to the American Academy of Orthopaedic Surgeons (AAOS), and plantar fasciitis is the most common cause of heel pain. If the first step you take when you get out of bed in the morning feels like a sharp pain under your heel, you probably have plantar fasciitis, or inflammation of the plantar fascia, a thick band of tissue that connects the heel to the front of your foot and supports your arch.

Plantar fasciitis, which usually stems from repeated stress to the foot that strains the fascia beyond its normal extension, is often worse after long periods of inactivity and temporarily diminishes as you begin to walk around. “The fascia relaxes when you’re sleeping and the swelling kicks in more,” says Jacqueline Sutera, DPM, a podiatric surgeon in New York City. “Then, when you stand, you put all your body weight on this inflamed tissue.”

“Plantar fasciitis is aggravated by tight muscles in your feet and calves,” says Dr. Sutera, so stretch your Achilles tendon and calf muscles several times throughout the day. Treatments to reduce inflammation include rest (avoid activities that make the pain worse), nonsteroidal anti-inflammatory medications (NSAIDs), ice, and massage (rub lengthwise and across your arch, ideally after taking a bath or shower).

Wearing shoes (even slippers) with good arch support is also key, since supporting the arch takes tension off the fascia. Flip-flops, ballerina flats, and going barefoot are no-no’s. Your weight and gait may play a role too: In one study, people with chronic plantar fasciitis were three times more likely to be obese and nearly four times more likely to have feet that roll inward more than normal, so consider orthotics to decrease strain on the plantar fascia.

If pain lingers longer than two weeks, see your doctor, who may recommend physical therapy, cortisone injections, or a night splint.

3 of 15 Kris Ubach and Quim Roser/Getty Images

Heel pain: Heel spur

A heel spur is growth of extra bone that protrudes from the base or the back of the heel. It often occurs alongside plantar fasciitis, has similar symptoms (sharp pain at the back of the bottom of the foot), and responds to the same treatments, but—despite common belief—the conditions are not the same. In fact, heel spurs aren’t necessarily even a problem: According to the AAOS, while one out of 10 people have them, only one out of 20 people with heel spurs experiences foot pain.

While heel spurs by themselves may not be painful, these pointy calcifications can cause irritation in the surrounding tissue, including where the plantar fascia attaches onto the heel bone, says Dr. Sutera. Common causes of heel spurs are repetitive trauma to the base of the heel, obesity, poorly fitting shoes, or genetics. Treatment is rest, managing pain with NSAIDs, ice, and stretching, and correcting biomechanical problems with shoe inserts.

Bottom of foot pain: Plantar warts

Feel like you have pebbles in your shoe? Check the soles of your feet for plantar warts. Plantar warts are caused by an infection in the skin due to one of the many forms of human papillomaviruses (HPV). But unlike other types of warts, the plantar variety doesn’t grow outward; instead, the pressure from walking and standing causes them to grow into the skin, creating pain and tenderness on the bottom of your feet. You may develop just one wart or they may occur in a cluster (called mosaic warts). Because they’re flat and tough, it’s easy to confuse plantar warts for calluses. Warts are more likely to have black seed-like dots, which are small areas of dried blood.

Plantar warts can disappear with no treatment at all, but it may take several years. They don’t pose a serious health threat, but they can cause discomfort and pain, so you may want to speed their departure. Over-the-counter peeling medications or patches contain salicylic acid to gradually dissolve the dead cells of the warts.

If your wart doesn’t improve with home treatment, your doctor can try using liquid nitrogen to freeze it off or burning, scraping, cutting, or shaving it off. Warts are contagious, so to avoid getting or spreading them, wear flip-flops in locker rooms, don’t touch someone else’s wart, and—since moisture tends to allow warts to spread—keep foot warts dry.

Bottom of foot pain: Calluses

These thick, hard patches of skin form over time as part of your body’s normal protection against prolonged rubbing or pressure—the buildup helps protect the underlying skin. (Calluses are not to be confused with blisters, which have a watery liquid inside and tend to develop more quickly.) When calluses appear on the feet, they’re typically on the underside (sole), often on the ball or heel, and they can be painful when standing or walking. Ill-fitting shoes are frequently the culprit, but gait issues can create excess pressure that causes skin to thicken too.

To treat a callus, NYC dermatologist Sejal Shah, MD, recommends using a pumice stone to gently remove the buildup of dead skin after bathing. Be careful not to take off too much skin, which can cause bleeding and infection. Then apply a moisturizer with salicylic acid, urea, or ammonium lactate twice a day to the area to gradually soften tough skin. Avoid razors and scissors (you don’t want to cut into living tissue and expose it to infection!), and don’t use a medically treated pad unless your doctor advises you to. “Try to avoid any repetitive actions that may be causing the calluses,” advises Dr. Shah, who also suggests using cushioned pads to protect calluses from further irritation: Cut a piece of moleskin into two half-moon shapes and place them around the callus. To prevent future calluses, wear properly fitting shoes and consider orthotics to correct any gait abnormality.

Toe pain: Bunions

Unlike many foot problems, which are felt but not seen, it’s easy to spot bunions, the bony protrusions that form at the base of the big toe. Bunions are caused by faulty foot mechanics that affect the way you walk: Years of abnormal motion and pressure on the big-toe joint forces the big toe to tilt in toward the second toe. As the bones are progressively thrown out of alignment, the telltale bump appears. People with certain foot types—flat feet, low arches, or feet that roll inward—are most likely to develop bunions. Since the mechanical structure of your feet is often inherited, bunions tend to run in families.

The big-toe joint carries much of your weight while walking, so untreated bunions can cause severe and constant pain. The fluid-filled sac surrounding the joint can also become inflamed, compounding the problem. Symptoms mostly occur when you wear shoes that crowd the toes (think narrow, pointy shoes or high heels), which may explain why the American Podiatric Medical Association says that women are up to nine times more likely than men to develop bunions. To reduce pain, opt for shoes with a wide toe box and heels two inches or lower. Gel pads placed over bunions can cushion the area and reduce pain. Also helpful are ice, NSAIDs, and avoiding activity that causes pain, including standing for long periods of time.

For severely inflamed bunions, your doctor can inject cortisone right into the joint to reduce swelling and discomfort. If a bunion continues to worsen, becomes very painful, or begins to affect your mobility, you may want to consider surgery to realign the joint and shave off the protruding bone. Don’t wait too long though, advises Dr. Sutera. “Results may not be as good when the problem is too severe.”

Toe pain: Corns

Corns and calluses are essentially the same thing, except corns occur on parts of your feet that don’t bear weight, such as the sides or tops of toes. “They’re usually small and circular with a well-defined center that can be hard or soft,” says Dr. Shah, who notes that mushy corns tend to develop between the toes where the skin is moist and sweaty. Unlike blisters, which form quickly, corns develop over time as a result of repeated friction and can be painful when you walk or stand. Treatment is the same as for calluses: Buff to remove the buildup of skin and moisturize regularly to soften skin. Corns can form when too-long toenails force the toes to push up against your shoe, so keep your toenails trimmed to help prevent them.

Toe pain: Gout

Gout is a form of inflammatory arthritis that triggers a sudden episode of burning pain, stiffness, and swelling in a joint—often in the joint of the big toe. The guilty party in gout is an excess of uric acid, a substance that’s naturally found in the body. While your body is usually proficient at regulating the level of uric acid in your blood, too much can lead to the creation of crystals that are deposited in joints.

A gout attack happens when something (such as an evening of drinking) causes uric acid levels to spike or jostles the needle-like crystals in your joints. The pain usually strikes at night and intensifies over the next eight to 12 hours before easing after a few days. Gout is more common in men than women, and an unlucky 60% of people who have an attack will have a second one within a year. To prevent future attacks, your doctor may prescribe medication, as well as suggest lifestyle changes, including modifying your diet to lower your body’s level of uric acid.

Toe pain: Hammertoes

If a toe (usually the second, third, or fourth) becomes bent upward in the middle in a V shape so it looks like it could hammer a nail, you’re said to have a hammertoe. This often occurs in conjunction with other toe problems, like bunions or corns on top of the bent toe where it rubs against your shoe. Hammertoes develop over time, often from wearing high-heeled or toe-cramping shoes that push toes into a flexed position. Initially, hammertoes are flexible and can be corrected; if left untreated, toe muscles are unable to straighten and the deformity can become permanent.

Step one to reducing the pain and stopping the progression of a hammertoe is to buy shoes with soft, roomy toe boxes that can accommodate the hammertoe. Placing cushioned pads on the tops of hammertoes may prevent or limit corns. Taping the bent and painful toe to a neighboring straight one (called “buddy taping”) or using straps and splints to keep a hammertoe in its correct place are also helpful. Exercises, such as using your toes to pick things like marbles up off the floor, can stretch and strengthen muscles. If conservative measures fail to alleviate pain, you may need surgery.

Toe pain: Ingrown toenails

Any toenail can become ingrown, but this painful problem is most common on the big toe. Ingrown toenails occur when the nail grows into the surrounding skin or when the skin on one or both sides of a nail grows over the nail’s edge. The toe might throb and become red and swollen. The real agony sets in if the skin around the toenail becomes infected, which can happen if the nail pierces the skin. “It causes so much pain with every step that people are literally tortured by it,” says Dr. Sutera.

She recommends treating ingrown toenail pain by soaking feet in warm water and Epsom salts to reduce inflammation. Then, gently nudge the skin away from the nail bed with a cotton swab and smooth the corner of the nail with an unused fine emery board. Swab the area with antibiotic cream. See a physician if there’s swelling, redness, pus, or increased pain; chances are the skin has become infected.

You might get an ingrown toenail after injuring your toe, but too-tight shoes and poor nail-grooming habits are the main causes of ingrown nails. To prevent future ingrowns, cut nails straight across and then file the corners into a slightly rounded shape—avoid “points” that can jab skin.

Toe pain: Osteoarthritis

Almost everyone will eventually develop some degree of osteoarthritis (OA), which is caused by the wear and tear on the cartilage that acts as a shock absorber between bones. As the cartilage breaks down, bones rub against each other, causing pain and restricting movement. The most common site of OA in the foot is in the joint at the base of the big toe, according to the AAOS. Adding insult to injury, a bone spur can develop where the bones rub together, and this overgrowth can keep the toe from bending as much as it needs to when you walk, resulting in a stiff big toe (technically called hallux rigidus).

There are many ways to ease the pain of OA, including NSAIDs, heat and ice, exercise and physical therapy, and losing weight. If you don’t find relief from these options, your doctor may recommend more aggressive treatment.

If you develop hallux rigidus, wearing the right shoes is important. Make sure they have plenty of room for your toes, and consider shoes with stiff soles—some people find they relieve pain. You may need to avoid high-impact activities like running. If these remedies aren’t enough to reduce pain, your doctor may recommend cortisone injections or surgery to shave the bone or realign the big toe.

Ball of foot pain: Fat pad atrophy

When the natural protective cushioning in the ball of your foot becomes diminished, it can feel like you’re walking on rocks or standing right on the bones of the ball of the foot. Ouch! Sadly, this thinning of the fat there is common and permanent: “Over time, you just wear out your fat pad and you can’t regrow fat,” says Dr. Sutera.

To prevent the problem and keep it from progressing, avoid anything that puts pressure on the balls of your feet. That includes wearing high heels and going barefoot, especially on hard surfaces like cement, stone, and tile. Choose supportive footwear and padded socks that cushion your feet and replace high-impact activities like running with swimming or cycling. Cushioned pads or insoles reduce pain, and since mechanical issues like having high arches or excessive pronation can exacerbate the problem, orthotics can help support the foot, absorb shock, and evenly distribute weight.

Ball of foot pain: Metatarsalgia

Metatarsalgia is a condition where the ball of the foot, the part of the sole just behind your toes, becomes painful and inflamed. It’s so-named because the pain strikes where the metatarsals (the bones in the midfoot that give your foot its arch) attach the toes to the rest of the foot. Over time, the area becomes tender, sort of like having a toothache, and may be swollen, though pain can also be sharp or burning. “Swelling occurs after a long period of time of wearing high heels or doing any kind of activity where you’re pounding on the ball of the foot,” says Dr. Sutera. The pain generally worsens when you stand, run, flex your feet, or walk and improves when you rest.

Treatment includes avoiding activities that cause pain, ice, compression, cushioned shoes (no going barefoot or wearing high heels!), and NSAIDs. If the pain doesn’t fade within a couple of weeks, see your doctor.

Ball of foot pain: Neuromas

Sometimes referred to as a “pinched nerve,” a neuroma is inflammation and/or thickening of tissue around the nerve between the base of the toes. People often describe the pain as being similar to having a stone in their shoe, but symptoms also include a burning sensation, tingling, or numbness between the toes and in the ball of the foot. The most common type of foot neuroma is Morton’s neuroma, which occurs at the base of the third and fourth toes.

Neuromas mostly occur in women who wear high heels, says Dr. Sutera, though they can also develop as a result of injury, repetitive stress, or foot abnormalities like hammertoes, bunions, flat feet, and high arches. Shoes with low heels and a wide toe box prevent strain, and OTC shoe pads reduce pressure. Rest, ice, and NSAIDs can temporarily alleviate pain. If left untreated, neuromas tend to get worse, so see a physician if you think you have one. Physical therapy and cortisone injections can help, but ultimately surgery may be necessary.

Top of foot pain: Tendonitis

Inflammation of the extensor tendons that straighten the toes is a very common cause of pain on the top of the foot. “This area is very bony, so it’s easy for all the tendons there to become inflamed,” explains Dr. Sutera. “It could be from wearing strappy or badly fitting shoes, tying your laces too tight, walking too long—really anything that causes pressure, because the area is so sensitive.”

Treatments include rest (limit walking and standing until the pain is gone), ice, NSAIDs, and compression. Supportive shoes are a must: “This is not the time to be in heels or flats,” says Dr. Sutera. Once the pain has subsided, ease back into high-impact exercise. Tendonitis is often an overuse injury, and doing too much too soon increases the chances of re-injury. If self-care doesn’t help, your doctor may recommend physical therapy.

Read More