My feet frequenly swell. Why and how do I minimize it?

Question: My feet frequenly swell. Why does this happen and how can I minimize it?

Answer: Your feet and ankles swell when fluid in the blood escapes from capillaries and accumulates in tissues, a condition known as peripheral edema. Causes range from benign to serious and include being overweight, long periods of standing, lengthy car or airplane rides, warm weather, and menstrual periods.

Most remedies work by improving circulation and returning fluid to blood vessels. Get regular exercise (contracting leg muscles helps the veins pump blood back to the heart), and lose weight if you need to. When sitting or standing in one position for a long time, stretch your legs and move around every couple of hours. Support hose, which you can buy at drugstores, also promote good circulation, and consider cutting your salt intake to a teaspoon or less daily, which helps reduce water retention.

In none of these remedies seems to help, a medical issue such as heart failure, kidney failure or side effects of prescription medications may be to blame. Work with your doctor to rule out these more serious causes.

For more information on swollen feet, click here.

Plantar Fasciitis – an Overview

What is Plantar Fasciitis?

Plantar fasciitis is the most common cause of heel pain. The plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk.

Plantar fasciitis causes stabbing pain that usually occurs with your very first steps in the morning. Once your foot limbers up, the pain of plantar fasciitis normally decreases, but it may return after long periods of standing or after getting up from a seated position.

Plantar fasciitis is particularly common in people who are on their feet a lot, such as athletes and soldiers. People who are overweight, women who are pregnant and those who wear shoes with inadequate support, are also at a higher risk of plantar fasciitis.

What Causes Plantar Fasciitis?

Under normal circumstances, your plantar fascia acts like a shock-absorbing bowstring, supporting the arch in your foot. But, if tension on that bowstring becomes too great, it can create small tears in the fascia. Repetitive stretching and tearing can cause the fascia to become irritated or inflamed. Plantar fasciitis is caused by straining the ligament that supports your arch, which can lead to pain and swelling. This is more likely to happen if:

• Your feet roll inward too much when you walk (excessive pronation).


• You have high arches or flat feet.


• You walk, stand, or run for long periods of time, especially on hard surfaces.


• You are overweight.


• You wear shoes that don't fit well or are worn out.


• You have tight Achilles tendons or calf muscles.

What are the Symptoms?

In most cases, the pain associated with plantar fasciitis:

• Develops gradually


• Affects just one foot, although it can occur in both feet simultaneously


• Is worst with the first few steps after awakening, although it also can be triggered by long periods of standing or getting up from a seated position


• Feels like a sharp pain in the heel of your foot
  

What are the Risk Factors?

Factors that may increase your risk of developing plantar fasciitis include:

• Age. Plantar fasciitis is most common between the ages of 40 and 60.


• Sex. Women are more likely than men to develop plantar fasciitis.


• Certain types of exercise. Activities that place a lot of stress on your heel and attached tissue — such as long-distance running, ballet dancing and dance aerobics — can contribute to an earlier onset of plantar fasciitis.


• Faulty foot mechanics. Being flat-footed, having a high arch or even having an abnormal pattern of walking can adversely affect the way weight is distributed when you're standing, putting added stress on the plantar fascia.


• Obesity. Excess pounds put extra stress on your plantar fascia.


• Occupations that keep you on your feet. People with occupations that require a lot of walking or standing on hard surfaces — such as factory workers, teachers and waitresses — can damage their plantar fascia.


• Improper shoes. Shoes that are thin soled, loose, or lack arch support or the ability to absorb shock don't protect your feet. If you regularly wear shoes with high heels, your Achilles tendon — which is attached to your heel — can contract and shorten, causing strain on the tissue around your heel.

Keep in mind, ignoring plantar fasciitis may result in a chronic condition that hinders your regular activities. You may also develop foot, knee, hip or back problems because of the way plantar fasciitis changes your walking motion.

Lifestyle and Home Remedies

• Put your feet up. Stay off your feet for several days when the pain is severe.
  Apply ice. Hold a cloth-covered ice pack over the area of pain for 15 to 20 minutes three or four times a day or after activity. Or try ice massage. Freeze a water-filled paper cup and roll it over the site of discomfort for about five to seven minutes. Regular ice massage can help reduce pain and inflammation.


• Decrease your miles. You probably won't have to permanently retire your running or walking shoes, but it's a good idea to cover shorter distances until pain subsides.
  Take up a no- or low-impact exercise. Swap swimming or bicycling in place of walking or jogging. You'll likely be able to return to your regular activities as heel pain gradually improves or disappears. However, some people find that the only way to avoid a recurring problem is to permanently modify their aerobic activities.


• Use shoes that have an added arch support. Arch supports take the tension off the plantar fascia and help absorb shock. Z-CoiL shoes help by absorbing up to 50% of the shock to your joints caused by everyday walking. Our footwear is created with nearly an inch of soft and resilient forefront cushioning and its rocker-bottom shape gently assists your forward motion. The Z-Orthotic™ helps to support the longitudinal arch, reducing stress on the plantar fascia. The coil in the heel can also be adjusted for over-pronation (flat feet) to normalize your gait.


• Stretch your arches. Simple exercises using household objects can stretch your plantar fascia, Achilles tendon and calf muscles.

Frequently Asked Questions about Z-CoiL® Footwear

Below is a quick list of commonly asked questions about Z-CoiL® footwear. If you have additional questions, please ask!

Benefits
What types of painful conditions may be alleviated by wearing Z-CoiL® footwear?
Z-CoiL®-wearers have reported significant relief from the pain associated with many medically-diagnosed conditions, including:

• Heel spurs, plantar fasciitis, and metatarsal pain
• Lower back pain and sciatica
• Arthritis and other common joint pains

Will Z-CoiL® footwear help me jump higher?
No, but you will land softer.

How soon before I can expect results?
The relief our customers experience may be immediate, or may occur gradually, over days or even weeks. Some people enjoy complete relief from pain when wearing their Z-CoiL® shoes; others achieve only partial relief, though they may be able to reduce the amount of pain medication they take.

Functionality
Is Z-CoiL® footwear stable?
Many customers report that they actually feel more stable in their Z-CoiL® footwear than in regular shoes. The coil in the heel is cone-shaped, and so it compresses straight down, following the line of least resistance rather than tipping. The flexible coil also absorbs some surface deviations to protect the ankle.

Does it take a long time to get used to wearing Z-CoiL® footwear?
Most people get used to wearing the footwear right away. Others may take several hours or even a couple of days to adjust to the extraordinary feeling of the shoes. If this is the case, we suggest you wear your Z-CoiL® shoes for a few hours each day at first, and gradually increase that time until you feel more comfortable in them.

It is also normal to experience some soreness in your legs during the first few weeks of wearing Z-CoiL® shoes, due to the increased mobility they provide. If you continue to experience pain in your feet, ankles, knees, hips, or back while wearing your Z-CoiL® footwear, however, you should take them off and return to your Z-CoiL® distributor for a footwear adjustment.

Can objects get caught in the open coil?
Small rocks or loose materials may occasionally get caught in the coil, but they should be easy to remove with a simple shake. We do recommend caution around cords, wires, hoses, and chairs with rungs, which may catch in the coil.

Can I drive wearing Z-CoiL® footwear?
Yes, but be careful not to let the floor mat or pedals catch on the coil. Also be aware that the shoes’ thick cushioning may reduce your “feel” for the pedals. You may need to move your seat back an inch or so to compensate for the thickness of the forefoot cushioning. If you feel unsafe driving in your Z-CoiL® footwear, wear other shoes.

Can I use my Z-CoiL® footwear to play sports?
Our customers have reported using their Z-CoiL® shoes for walking, running, hiking, golf, and more, although we do not recommend them for sports that involve significant lateral movement, like tennis. You need to be the judge of how Z-CoiL® products will work for you. Many people have been able to become more active and get back in the game because of their Z-CoiL® footwear.

Can I use custom orthotics with them?
You certainly can. In fact, Z-CoiL® footwear makes an ideal footbed for custom orthotics. Skilled Z-CoiL® fitters will ensure that your prescription orthoses fit in your shoes properly. Your prescribing healthcare professional may even be able to work with the Z-CoiL® fitter to further enhance the performance of your orthotics.

Aren’t Z-CoiL® shoes considered high heels?
Not at all. The Z-CoiL® heel, when uncompressed, is only about 1/2 of an inch higher than the cushioned forefoot. When the coil compresses, an average distance of 1/8 to 1/4 of an inch, the heel is level or just slightly higher than the forefoot. This minimal heel rise is beneficial to most people, helping them achieve a healthier, more erect standing posture. In the rare event that this is not the case, the coils can be adjusted to a lower effective heel height.

Quality
How long will my Z-CoiL® shoes last?
The steel coils can last a lifetime, though the rubber heel pad will probably last between six months and two years with normal use. People who put their Z-CoiL® footwear to hard use may wear through the pad in three months, while those who go easy on their footwear have been known to wear them for several years. Fortunately, even if the heel pad does wear out, there’s no need to buy a new pair of shoes. The coil/heel pad assembly can easily be replaced by a Z-CoiL® distributor at a minimal cost.

By comparison, most running or comfort shoes with EVA or gel-based soles have a life of 200 miles or 3 months, at which time their cushioning is reduced by 50%.

Some of your shoes have optional foam heel covers; why don’t you cover up the coils on all your styles?
We do make an Enclosed Heel System™(ECS) that is optional with our Z-Duty Work Boot and Z-Walker styles. The ECS is designed to address workplace safety concerns, in environments where objects are more likely to get caught in an open coil. The molded foam material that encases the coil slows the speed at which the coil compresses, which dampens its shock-absorbing capabilities to some degree, although a stiffer coil also proves useful when a person is picking up heavy objects.

At first, many people are taken aback by the appearance of our shoes, yet those who put them on and experience incredible relief from pain soon see them in a different light!

General
Can I order Z-CoiL® footwear over the Internet or by phone? There is no Z-CoiL® store near me.
Z-CoiL® footwear is sold only through stores by authorized Z-CoiL® distributors trained in our custom-fitting process. We believe that a personalized fit is essential for maximizing the amazing pain relief benefits of our shoes. If there is no store near where you live, you may find one the next time you’re traveling. New Z-CoiL® stores are springing up all over, too; be sure to check the Store Locator on this website periodically for new locations opening in your area.

Where are Z-CoiL® shoes manufactured?
Z-CoiL footwear is headquartered in Albuquerque, New Mexico, where the products are designed and engineered. Our products are manufactured in South Korea. Al Gallegos had tried for years to find a U.S. shoe manufacturer willing to produce his unusual shoes, but they all laughed at his idea and turned him down. At last he found a willing partner in South Korea who had 20 years of experience, which included making products for Nike® and Reebok®.

Will my insurance cover some of the cost of Z-CoiL® shoes?
Because Z-CoiL® footwear is designed for pain relief and incorporates a medical-grade orthotic, you may be able to get a prescription for the footwear from your doctor and receive some level of reimbursement from your insurance company. Check your health plan to see whether your insurance covers prescription orthotics. Some employers also have safety or workplace shoe reimbursement programs. Check with your HR Department. Some Z-CoiL® distributors accept Flexible Spending Account (FSA) cards with your doctor’s prescription. You can then use your doctor’s prescription and store receipt as justification for the medical expense.