Dr. Yuko Miyazaki Podiatry Blog | Foot and Ankle Care Tips

What’s the Best Way to Fix an Ingrown Toenail?

Posted on 06.11.18 | Yuko Miyazaki, DPM |

Figuring out the best way to treat your ingrown toenails can be confusing. If you search for treatment options on Google, you might find dozens of different suggestions. Foot soaks. Apple cider vinegar. Cutting a “V” shaped notch in the nail. Propping up the nail with dental floss.

Do any of these treatments actually work? And if so, which ones are the best?

We’re here to help you clear up the confusion.

Ingrown Toenails

First Step: How Serious Is Your Ingrown Toenail?

Not all ingrown toenails are the same. Some may be relatively mild, and only a little bit sensitive when you bump the toe or put on a particular pair of shoes. Other cases can be extremely painful and highly sensitive to any pressure whatsoever.

Ingrown toenails that aren’t treated quickly enough can even get infected. If your toenails get this bad, you’ll need antibiotics to treat it. If the infection becomes extremely serious and spreads, it becomes a medical emergency that could even lead to amputation.

So the first question you need to ask yourself, before you attempt any treatment, is how serious the problem is.

If your ingrown toenail is very mild and you are otherwise healthy, you may choose to try conservative treatments at home first. A mild ingrown toenail isn’t very painful, and there are no obvious signs of redness or swelling.

If your ingrown toenail is more serious—or you just want to get rid of it as quickly as possible—you should call us and schedule an appointment. Always go straight to a podiatrist in any of the following situations:

Pain disrupts daily living
You have diabetes, neuropathy, or any condition that affects nerve and/or circulatory health in the feet.
You’ve had your ingrown toenails for several days and they are not improving.
You notice any signs of infection (redness, swelling, warm skin, discoloration, drainage, etc.)
You have had ingrown toenails multiple times in the past.

Conservative Treatment Options

Conservative home treatments are optional for healthy individuals with mild ingrown toenails. Although this is not the “best” way to fix an ingrown toenail, some people prefer it.

Here is our recommended course of action:

If you find that a particular pair of shoes is associated with pain, do not wear those shoes. Instead, stick to pairs with wider toe boxes, or open-toed shoes such as sandals until the pain subsides.
Soak your feet in warm water for about 15 minutes at a time, up to 3 or 4 times per day at most. This will help reduce the swelling and sensitivity—plus it feels good. After soaking, you may attempt to gently lift the nail with a clean piece of waxed dental floss.
Apply antibiotic cream as a precaution to minimize your chances of getting an infection.

Contrary to popular belief, cutting a V-shaped notch is not an effective countermeasure. You also should never attempt to trim or cut down the nail borders yourself, as this will only make the problem worse.

Toenail Examination

Partial Ingrown Toenail Removal—The True Best Treatment

In most cases, the best way to deal with an ingrown toenail—by far—is to have it treated at our office. We’ll most likely perform a partial ingrown toenail removal.

This is a short (15 minutes) procedure where we numb the toe and gently remove the portion of the nail border digging into the surrounding skin. Next, if your ingrown toenails are recurring, we’ll also remove some of the nail matrix underneath. This prevents the edge of the nail border from growing back, which mean you shouldn’t get an ingrown toenail there ever again.

We will also prescribe an antibiotic to treat or prevent an infection, if it is necessary to do so.

Although it sounds scary, it really is quite quick, painless, and safe. The pain relief you feel is immediate, and your toe will feel a lot better when the anesthesia wears off.

Better yet, most people are able to wear regular shoes and return to most normal, everyday activities within a day of the procedure. Full healing may take a couple of weeks, but for the most part shouldn’t get in the way of your daily life.

Remember that, no matter who you are, prompt treatment for an ingrown toenail is extremely important. If you let it go too long, it can develop into a really dangerous infection.

If you have a painful ingrown toenail, and conservative care either isn’t working or isn’t advised for your situation, please call our office in Berkeley, CA today at (510) 647-3744. We will get you in and have you walking out pain free as soon as possible.

Common Issues for Women’s Feet

Posted on 05.22.18 | Yuko Miyazaki, DPM |

Women

Mother’s Day has already come and gone, having been on the 13^th of the month this year. Of course, if things in life were the way they ought to be, we wouldn’t have only a single day to celebrate our moms!

In the same way, it is always the right time to be appreciative of your mother, it’s also always the right time to discuss women’s foot health issues. After all, being aware of them and knowing what to be mindful of will help you understand when it’s time to seek treatment.

Even better, learning about foot and ankle conditions that often affect women can give you the opportunity to take measures and prevent them from happening in the first place!

Why Some Lower Limb Issues Affect Women More Frequently

There are various reasons for this, but podiatrists happen to see certain issues and conditions in women’s feet more often than for other ones. That being said, we do sometimes have to treat some of those foot and ankle problems for male patients as well.

When men do develop these issues, though, it’s not quite the same. For example, the root cause of the problem could be drastically different, such as when a woman develops edema during pregnancy. Obviously, that’s something not a man will experience in their lifetime. Yet, men can still have edema in the lower limbs.

When considering how women’s foot health issues arise, a couple of general, overlaying factors can contribute. These include pregnancy (as we just noted), shoe choices, and even exercise.

We are fortunate to live in a region that places a high value on healthy living. There are plenty of exercise opportunities for women living in San Francisco, Oakland, Berkeley, and the surrounding communities.

That is great because physical activity plays such an essential role in having a healthy body—which includes healthy feet!—but at the same time, virtually every form of exercise carries a certain degree of risk for foot and ankle injuries. This is especially true for those who attempt to do “too much, too soon,” so make sure you ease into any new running or exercise program – and then use a gradual increase for duration and intensity levels.

Specific Women’s Foot and Ankle Problems

Women's Foot Pain

Now from those couple of broad contributing factors to women’s foot health issues, some specific problems that can (and do!) arise include:

Edema. This is a condition wherein feet and ankles become swollen on account of fluid retention. On account of the swelling, socks and shoes are often too tight – which can be a source of tremendous discomfort (and sometimes even downright painful).

We briefly noted this as a condition that can happen during pregnancy. In this case, contributing factors are excess fluid production by the body (to accommodate for child development and birth) and pressure on veins from the expanding womb. (Veins are the blood vessels that enable blood to flow back to the heart.)

There are other potential causes for edema, but pregnancy is a fairly significant one.

Overpronation. Edema is not the only foot problem that can develop during pregnancy, overpronation issues can affect many expectant mothers.

In this instance, there are usually two significant factors at play. The first is production of a hormone known as relaxin. This particular hormone is produced by the body and it serves to relax soft tissues in preparation for childbirth. Sometimes, relaxin can soften tissues that support the foot arches.

The second significant factor for overpronation is simply the weight gain during pregnancy. As can be expected, this places additional pressure on feet – to the point that foot arches may even collapse into a flat-footed condition.

Flatfoot is a primary reason for overpronation. This biomechanically abnormality is one wherein the landing foot rotates excessively during the ground portion of a step. A certain degree of rotation (pronation) is normal and too be expected. Too much, though, can lead to foot, ankle, knee, hip, and/or back pain. We may be able to provide you with arch supports or other orthotics devices to restore a more natural pronation pattern.

Bunions and bunionettes. These are toe deformities where either the first toe (in the case of a bunion) or small toe (in the case of bunionette) starts angling inward. As an affected toe continues to angle farther inward, it forces the joint found at the base of the toe—the metatarsophalangeal (MTP) joint—to protrude out to the respective edge of the foot. (So the inner edge for bunions and outer for bunionettes.)

Women's Bunion

Bunions are frequently thought to be caused by high-heeled shoes. Women’s footwear can play a certain role in the condition, but it’s not entirely accurate to say they cause the toe deformity. That said, wearing pumps or stilettos on a regular basis can certainly cause a bunion to continue becoming more severe over time.

Now, the reason for this fairly common misconception can be at least partly attributed to the fact women are considerably more likely to develop bunions than are men.

Additionally, some people believe this to be true on account of how these shoes are structured. They obviously feature higher heels, and this places additional pressure on the forefoot – where MTP joints are found. More than that, stylish women’s footwear often have pointy, narrow fronts. Toes jammed together in the front create a situation wherein the big toe is angled inward.

Other toe deformities. Bunions aren’t the only toe deformities more commonly seen in women than men. Females are also more likely to develop hammertoes, along with the related claw and mallet toe conditions. Whereas bunions (and bunionettes) are caused by drifting along a horizontal plane, these particular toe issues entail abnormal curling on a vertical basis.

The difference between these related conditions is where the abnormal bends happen. For hammertoes, there is a downward bend at the middle joint, so the toe bears some resemblance to a hammer. With a mallet toe, there is a pronounced downward bend at the joint closest to the tip of the toe, thereby making it look more like a mallet than a hammer. In the case of claw toe, there is a distinct upward bend at the MTP joint, accompanied with downward bends at both of the other two toe joints (which creates a claw-like appearance).

The main contributing factor for these similar conditions is an imbalance in strength between tendons and muscles found on the tops and bottoms of affected toes.

Sports Injuries. Feet and ankles play a major role in many physical activities, including those used for sport and/or exercise. This means there is ample opportunity for foot and ankle sports injuries to develop.

Generally speaking, these injuries fall into either of two categories – acute or chronic.

Acute sports injuries most often happen in a single, isolated incident. An example of this would be an ankle sprain sustained during a soccer or softball game. Conversely, chronic injuries are more likely to be the result of overuse. These can be injuries like plantar fasciitis, Achilles tendinitis, and stress fractures.

If you participate in a rec sports league or exercise on a regular basis and are experiencing pain, discomfort, or lack of function in a foot or ankle, don’t try to push through it! Instead, come see us for professional diagnosis and treatment.

Neuromas. Earlier we took high-heeled shoes off the hook for causing bunions (but not for contributing to their progression!). In the case of neuromas, we can more definitively say that fashionable footwear could be to blame.

Neuromas are nerve injuries and can cause painful symptoms. They can develop when feet are crammed into shoes that are too tight. When that happens, internal structures—and specifically bones in the feet—can be forced together, thereby pinching or compressing a nerve.

When it comes to caring for these various common issues, the best course of action is to contact our Berkeley, CA office and request an appointment.

Remember, foot pain is not normal. Pain is always an indication of a problem, and the problem will typically continue to become worse until it is addressed. It’s always easiest for you to have injuries and conditions treated at the earliest opportunity, so don’t hesitate to contact us if you need medical care and attention.

Connect with us today by either calling (510) 647-3744 or using our online form to contact our office right now!

Foot Care for Your Child

Posted on 04.24.18 | Yuko Miyazaki, DPM |

Your child’s feet are the foundation that will carry them through their lives. That’s why it is so important to ensure that foundation is developing correctly.

Young feet are at a critical point while they grow. Discovering any potential conditions or abnormalities now will help prevent them from becoming more serious or painful problems in the future.

It might be difficult, and you might come up with plenty of excuses to put it off, but one thing we wish to encourage you to do is never forgo an appointment. Never hesitate to contact us whenever you have questions about foot care for your child.

There are plenty of times growing feet may show signs of abnormality, and we want to be able to guide you through which ones are nothing to worry about and which ones might need a closer look.

Just a little time can result peace of mind, as well as a healthier future!

First Steps: What if My Child is Walking Strangely?

A baby’s first steps are always a momentous occasion, but we know they can also be one tinged with natural, parental worry as well. This can be especially true if you start to see signs of gait problems as your child grows more active.

There are several different types of gait abnormalities that can become present during this stage of development.

Your child’s toes may turn inward (in-toeing) or outward (out-toeing). They might spend a lot of their time walking only on their tip toes as well.

In other cases – usually as they get a little bit older, after learning to walk – you might see bow legs or knock knees.

When should you see us? In the majority of these cases, a child will grow out of a gait abnormality. It’s just a part of growing up and developing.

However, signs of these abnormalities past 2 years of age may be a concern. We recommend an examination as this could be a sign of an underlying issue.

What if My Child Has Flat Feet?

A newborn will almost always have flat feet. The arch that defines the shape of the bottom of the foot doesn’t tend to develop until later in life—sometimes up to 8 years of age.

When a child walks, you can often see how a developing arch appears and disappears, based on whether they are standing, lying down, or rising on their toes.

When should you see us? Pediatric flatfoot is not something to cause you worry early on.

Most cases will disappear by 8 years of age. If flatfoot persists after this age, however, or has been causing pain or stiffness at any point in life, it’s time to give us a call.

What If My Child Has Warts on Their Feet?

Plantar warts seem to be another common “badge of honor” in many childhoods.

This kind of wart is caused by a virus infecting the skin of the feet, causing bumpy growths along the surface. Usually, this virus is picked up when a child walks barefoot in an area of exposure.

(This is the same for athlete’s foot, too. That’s why we recommend shower shoes in places like public pools and locker rooms!)

When should you see us? The good news is that plantar warts can often be harmless.

The bad news is that sometimes they can be bothersome or painful, also they can take a very long time to disappear, and many over-the-counter treatments available can harm tender skin.

We recommend coming to see us for any case of plantar warts so we can provide safe and effective treatment.

What If My Child Gets an Ingrown Toenail?

You might think of it more as an adult problem, but children are prone to suffering from ingrown toenails as well.

Just as with adults, this condition can be caused by tight shoes pressing against the nails, or could even be more likely due to simple heredity. In other words, if you get ingrown toenails often, your child might as well.

When should you see us? A mild ingrown toenail can often be treated by soaking your child’s foot in warm water and Epsom salts for 20 minutes, two times per day. During the soak, you can try gently massaging the swollen part of your child’s cuticle outward from the nail.

If this treatment doesn’t seem to show any improvement, or your child is experiencing excessive swelling, severe pain, or oozing pus, it is best to give us a call. More advanced treatment might be necessary, and we also want to treat a potential infection if one has developed.

These are only a few of the possible foot and ankle conditions children can face, of course.

The guidelines for the rest, and really for anytime you have a concern, is to give us a call whenever you have questions or need help. If your child does need treatment for a gait abnormality, sports injury or other problem of the foot and ankle, we will discuss the best courses of action fully with you.

Call our Berkley office at (510) 647-3744 to schedule an appointment with us, or please feel free to fill out our contact form online.

Recognizing and Treating Plantar Fasciitis

Posted on 03.30.18 | Yuko Miyazaki, DPM |

treating plantar fasciitis

At our Berkeley foot doctor office, we take pride in offering treatment for a wide range of foot and ankle conditions and injuries. No matter what is causing you pain or difficulty in a lower limb, we look forward to creating a customized treatment plan to help you get back to your favorite activities.

Of course, just because we treat so many different foot problems doesn’t mean they are all equally as common. In fact, there is one source of heel pain that tends to be more prominent than any other – plantar fasciitis.

There’s a decent chance you are already familiar with this condition. For the benefit of those who aren’t, though, let’s take a real quick look at it. In doing so, we’ll cover some of the signs that will help you recognize a case of plantar fasciitis.

To best understand this condition, it can be helpful to know a bit about the anatomy of your heel.

The heel bone is known as the calcaneus, and it sits at the back of the foot, underneath the talus bone. There are two very important tissues that connect to the calcaneus – your Achilles tendon and plantar fascia.

Now, there are certainly issues that can arise on account of the Achilles tendon, but—as you might expect—plantar fasciitis is an injury to the plantar fascia.

So what is a fascia, and what specifically is the plantar fascia?

Well, a fascia is a thin sheath of fibrous connective tissue that encloses a muscle, group of muscles, or organ. The plantar fascia, specifically, bridges the rearfoot to the forefoot. This fibrous tissue runs along the bottom of the foot and supports the arch. In doing so, it is a bit like the string you pull back on a bow before letting an arrow fly.

Plantar fasciitis is a very common overuse injury caused when the plantar fascia is subjected to excessive stress. The extra forces cause tiny tears in the tissue, and repeated stretching and tearing results in irritation, inflammation, and pain.

As we look at the symptoms of the condition, the most easily identified sign of plantar fasciitis is an intense, stabbing pain accompanying the first steps following extended periods of rest. This pain is felt in the bottom of the heel and is often quite pronounced in the morning (after a night’s sleep).

The heel pain will usually subside in time as you move around, but it does return again after any additional periods of rest or time spent standing in one spot. This is explained by the fact that the body works to repair the fascia during those times of rest, but the subsequent steps rip the tears back open.

Achille's Tendon Stretch

There are stretching exercises that can not only alleviate the pain you encounter with this condition, but also prevent it from happening in the first place. Some of the better ones include:

Achilles Tendon Stretch – Stand approximately a foot and a half in front of a wall with your hands on it. Place your left foot behind the right one so the toes touch the heel. Keeping your back leg straight, bend your front knee until you feel the stretch in your lower left leg. Hold for 10 seconds and then switch legs. Repeat two more times.
Plantar Fascia Stretch – Sit barefoot in a chair and place your foot over your knee. Using the hand on the same side as your foot, gently pull back on your toes until you feel a good stretch along the bottom of your foot. Hold for 10 seconds and then switch feet. Repeat two more times.

Towel Pulls – Place a towel on the floor and grab it with your toes and pull the towel towards you, then switch feet. Repeat 10 times.

Stretching exercises are a great way to start—and may turn out to be all the care you need—but it’s certainly possible that you will require additional treatment.

Other components we may include in your plantar fasciitis treatment plan, include:

Rest. Taking time away from high-impact activities or, even better, replacing them with low-impact ones (cycling, swimming) will better allow your body to repair the damaged tissue.
Ice. An appropriate icing regimen will both relieve inflammation in the fascia and reduce pain.
Medication. We may recommend or prescribe certain pain relievers (including ibuprofen and naproxen), or use corticosteroid injections to provide relief.
Orthotic devices. Whether we prescribe custom orthotics or recommend certain heel cups or cushioning inserts, these devices can more equitably distribute pressure and take it away from your fascia.

If you would like additional information on this common overuse injury—or you are experiencing the sharp pain it causes and would like professional treatment—contact our Berkeley office by calling (510) 647-3744. To help serve you better, we also have an online form that you can fill out and connect with us right now!

Exercise Options near Berkley and Oakland

Posted on 02.28.18 | Yuko Miyazaki, DPM |

Our community is a vibrant one – with many residents leading active lives. No matter if you are new to the area, want to mix up your existing exercise routine, or have made the smart decision to start exercising on a regular basis, we’ve compiled a list of various options for fitness classes and activities throughout various neighborhoods in The City (and beyond!).

Exercise Options

Now, before we delve into our list, it’s important to take a moment for a quick reminder of a couple things you can do to keep your feet and ankles safe while working out. These include:

Have the right equipment. When it comes to foot health, this means wearing athletic shoes that fit well and are activity-appropriate. Not sure what you need? Don’t hesitate to ask!
Ease into new activities. Sure, you might want to give 110% right from the start, but a smarter practice is to start at an easier intensity and then gradually build up over time.
Stretch your lower limbs. As you’ll see in just a second, this is important prior to activity – but you should consider doing this on a regular basis anyhow. Limber muscles and connective tissues reduce your risk of several sports injuries!
Always warm up and stretch first. Before you go for a run, play a sport, or start your workout take the time for a 5-10 minute warmup to elevate your heartrate and prepare your body for action. Follow that up with some dynamic stretches.

Keep those injury prevention measures in mind and use them before working out at places like:

Barry’s Bootcamp – If you want to shed unwanted weight in time for our beautiful spring and summer seasons, you might want to head to Barry’s. During the boot camps, you can burn up to a thousand calories per hour! There are other Barry’s outposts in the world, but the new Marina studio is one of the largest. Barry’s has so many places to run, lift, and get your body into shape. When you’re done, you certainly don’t have to worry about feeling cramped in the locker rooms – they are seriously spacious.
Pure Barre West Portal – If you’ve never participated in one, a barre workout is a full-body toning experience. At West Portal’s Pure Barre, you will walk out after the session feeling lean and completely exhausted (but in a good way)!
Core40 – Whereas you might have a preconceived notion as to what a gym looks like and should be, Core40 will completely shatter it. Unlike most other Pilate studios around, this one is located in a former church. The popular Megaformer classes are 40-minute sessions that focus on toning your body with slow, controlled movements and constant muscle tension. This is a great low-impact exercise that gives you a thorough workout, but without putting too much physical force on your feet.
Yoga to the People – As with Core40, Yoga to the People is another great low-impact exercise you may want to consider incorporating into your fitness plan. (This is especially true if you are a long-distance runner!) As you might guess from the studio’s name, a key selling point for YTTP is that it won’t cost an arm and a leg. In fact, this is a donation-based studio. Don’t let that fool you into thinking it’s not worth the time – experienced yogis will vouch for it!
Uforia Studios – Need proof that workouts don’t have to be boring? Uforia Studios is the answer! You will break a sweat and burn calories while participating in Uforia’s hip-hop classes. Even better, you can pick up some new moves for the next time you and friends head out on a weekend night.
Hit Fit – More women than ever are flexing their muscles in all kinds of ways. When it comes to working out, women who previously had no interest in stepping into the ring are seeing the benefit from boing training. Further, they’re seeing that not only does it lead to awesome conditioning, hitting the ol’ bag is a great way to blow off steam. In addition to boxing activities, Hit Fit also has TRX to help you achieve peak physical condition.
Aerial Artique – If you’ve ever wanted to try your hand at being a member of Cirque du Soleil, flying yoga is a great starting point (but without the pressure of performing in front of hundreds or thousands of people). The staff at Aerial Artique will help you find your groove as you get toned in their silks or lyra classes and workshops.
House of Air – House of Air is always a blast during open jump time, but you can also visit the Presidio-based spot for its 50-minute “air conditioning” classes. Go for a full-body workout that allows you to bounce, fly, and spin while strengthening your core, toning your muscles and burning calories.

Not seeing the results you want from your regular spin classes and elliptical machines? With all due respect to those tried-and-true favorites, you need to spice up your fitness regimen.

As your body adapts to a workout program, repeating more of the same exercises doesn’t cut it. For better results, add a little cardio and strength variety throughout the week.

Economic Fitness Options

Super Economic Fitness Options

Given that we live in one of the most expensive areas in America, we’re all in need of ways to offset costs.

When it comes to fitness, remember that we also live in one of those rare locations where it’s actually nice outside almost the entire year.

You don’t need an expensive gym membership or high-cost boot camp to get fit, and you can still enjoy group workouts without spending all your money. Here are some of the best free workouts and classes near us:

Take on the Lyons Street Steps (Pacific Heights) – Head to the Lyons Street Steps almost any morning, and you’ll see people getting their sweat on — often egged on by a personal trainer. But if you don’t want to just run up and down the steps by yourself (and you don’t want to pay for someone to yell at you while you run up and down the steps), then check out some of the MeetUp groups that gather at the popular workout spot.

The Weekend Workout Warriors group has regular, high-intensity Lyons St workouts that anyone is welcome to join. Just be prepared to do some burpees in between stair repeats.

Get your boot camp on at The North Face and November Project (various locations) – If you want a classic boot camp-style class, but you don’t want to pay boot camp-style prices, then the North Face’s Mountain Athletics classes are for you.

The outdoors company teamed up with the November Project to offer weekly, hour-long strength and conditioning classes in five cities around the country.

On Tuesdays and Thursdays at 6:30pm, North Face trainers lead a workout designed to be a mix of strength and conditioning. Tuesdays are at Marina Green and Thursdays are at The Yard at Mission Rock, and you can sign up for either session beforehand. The November Project also leads its own group workouts on Mondays, Wednesdays, and Fridays at 6:30am, as well as special events. Check their Facebook page for the most current details.

Race against a cable car (Presidio Heights) – A Runner’s Mind, holds all kinds of regular community events, from city beer runs to track workouts to runner yoga classes. But its strangest event is the monthly Great Cable Car Chase.

If you win, you get a prize. Even if you don’t win, you still get a workout. Either way, you can end the night with a foam rolling and release class, plus refreshments (if you are so inclined).

Now grab your workout shoes and get going!

Top Restaurants for Healthy Eating

Posted on 12.28.17 | Yuko Miyazaki, DPM |

In addition to exercising more, eating healthier is one of the most common health-related New Year’s resolutions people make. Combined, these two commitments can make a world of difference in your physical health – no matter the time of year!

Now, if you are going to eat well, you are probably best served making most of your own meals at home. In doing so, you can know and control exactly what is in the food you eat. Further, this allows you to eat “clean,” which is simply one of the best health trends from recent years.

Of course, the odds are pretty low you’ll be eating all of your meals at home! When you do want to eat out, you should know which restaurants are better than others for healthy dining. With this in mind, we’ve compiled a list of some of the best restaurants in our area for those of you who are making the commitment to eating better in 2018 (and beyond!). There are certainly other options you may wish to consider, but our list includes:

Top view of friends eating healthy foods

Cha-Ya. This restaurant shatters the common misconception that healthy eating has to be bland. You can find rich, flavorful noodles, dumplings, soups, sushi, and vegetarian dishes at Cha-Ya. Everyone in the whole family—or your group of friends—will find something to enjoy here, even the most discriminating foodie in the group! Even better, dishes like the Moon Garden, sukiyaki, and tempura-fried Cha-Ya rolls are loaded with vegetables and other foods that will provide your body with essential nutrients for optimal physical health.
Razan’s Organic Kitchen. If you are looking for natural, vegetarian cuisine in Berkeley, Razan’s is an affordable, casual option that serves breakfast, lunch, and dinner entrees. Street parking is usually readily available, but there is also a bike rake for those who are looking to burn some extra calories before and after their meal. The fresh and healthy meal choices are great for customers of all ages (not just adults!).
Simply Bowl. As with Razan’s, Simply Bowl is another option if you have children and want a dining experience that is considerably healthier than one you could pick up at a drive-thru! The child-friendly restaurant also provides complimentary Wi-Fi for their guests and has plenty of nearby parking options (along with multiple bike racks outside). If you’d prefer, you can also grab your food and go with takeout from this 24-hour restaurant.
Portala Organic Café. If you are looking for a local vegetarian restaurant featuring delicious meals, a casual environment, and moderate prices, Portala Organic Café might just be what you’re seeking. No matter if you drive or bike there, you will find parking options either in the neighboring lot or via the restaurant’s safe bike rack. Prefer to grab your food and go? Portala’s offers takeout options.
Jerusalem Organic Kitchen. For those who have special dietary needs, Jerusalem Organic Kitchen in Berkeley is a great, inexpensive option. Featuring tasty gluten-free and low-fat options, this restaurant is ideal for any meal of the day.
Sanctuary Bistro. This vegan restaurant in Berkeley serves a wide range of locally-sourced, sustainable produce and does not use meat in any of its breakfast, lunch, or dinner dishes. Sanctuary Bistro offers a warm, inviting atmosphere and gourmet dishes like tofu scaloppini, cattle bean stew, and spicy lasagna. In addition to culinary options, the bistro has a full complement of wine and beer.

Eating well is essential for having the healthiest possible body (including your feet!) you can have. Doing so ensures your body tissues have the nutrients they need, while allowing you to manage your weight in a healthy manner.

We hope you and your loved ones stay safe and healthy in the new year. If you need any foot care services, don’t hesitate to contact our office by calling (510) 647-3744 and we will be glad to help!

Top Hiking Trails in Berkeley

Posted on 12.14.17 | Yuko Miyazaki, DPM |

The Bay Area is well known for having a vibrant, active community! Residents of all ages participate in a wide range of physical activities, but hiking is especially popular.

Of course, a drawback for living in an area with so much natural beauty is the number of tourists who spend time sightseeing attractions like the redwoods in Muir Woods. While tourism is great for our local economy, it’s less than ideal if you’re looking for a bit of solitude and peaceful connection with nature on your hike.

Fortunately, our communities boast an abundance of opportunities for those who want to get away from the crowds. You can enjoy the serenity offered in such places as:

Hiking

Little Yosemite Area. This is an easy, one-to-two-mile scenic spot in the Sunol Regional Wilderness Area where you can have a Yosemite-lite experience, without leaving the East Bay! The Little Yosemite is fairly accessible, stunningly pretty, and a great place if you want to bring your four-legged best friend (dogs are allowed off-leash).

The gently meandering trail is canopied in parts by arching trees and the gorge contains a gushing creek, languid pools, and turbulent waterfalls. The large, sprawling boulders especially contribute to the natural beauty of the area.

Robert W. Crown Memorial State Beach. A little bit longer than the Little Yosemite at 2.5 miles, this is another fantastic option if you are looking for an easy hike. Crown State Beach runs from Crab Cove to the Elsie Roemer Bird Sanctuary on Shoreline Drive in Alameda. Here you can leisurely stroll along and enjoy the views of fog-shrouded San Francisco or take advantage of the ample opportunities to indulge in some bird-watching.

Pro tip – During fall and winter, low tide is best for sighting sandpipers and egrets and high tide is when to watch loons and grebes close to the shoreline.

Mulholland Ridge Trail. As we move into more challenging trails, you may want to consider heading to the Mulholland Ridge Open Space Preserve for this two-mile hike. This little-known pathway is tucked away on the border of Moraga and Orinda. It is easy to access—about a mile off of Highway 24—and a great spot for wet-weather hiking (since the ridge is paved).

This one-mile ridge walk (a two-mile round trip) is fairly elevated and has a moderately steep grade. The grade does flatten out, however, between the Orinda-side entrance and the water tower. Part of the charm of the Mulholland Ridge Trail is the 360-degree views of Diablo Range, Moraga Valley, and the Oakland hills.

Hiking

Crockett Hills Regional Park. If you’re looking for another moderate trail that’s a little longer, you may want to consider this five-mile hike that starts at the Crocket Ranch Staging Area. There are a variety of trail options, but we recommend walking up the hill on Edwards Creek Trail, following the Wood Rat Trail, and then using the pedestrian tunnel under Cummings Skyway. Doing so will take you to rolling oak woodlands and grassy meadows, where you will find spectacular views of Mount Tamalpais, Mount Diablo, the delta, San Pablo Bay, and the Carquinez Strait and Bridge.

Briones Reservoir Loop. For those who are looking for more challenge, this Orinda hills excursion is 13.5 miles and considered to be a difficult hike. If you are going to take it on, keep in mind you always want to stay left and high to stick to the main trail. Also, this loop requires a permit ($3 per day or $10 per year). For more information on how to purchase a permit visit www.Ebmud.com.

The cost and difficulty, however, are definitely worth it if you’re up to the challenge—especially during the spring when wildflowers are blooming and the hills are green, or the fall when temperatures are cooler and the trees turn color.

East Ridge Trail Loop. We’re going to end our list by scaling back a little for this five-mile, moderately-difficult trail in Redwood Regional Park. Some consider this to be a hiker’s dream, with the many access points giving you a plethora of opportunities—including rigorous hill climbs, flat strolls along the valley floor, and sunny ridgeline walks.

For the best of the park, start at the Pinehurst Staging Area (on Pinehurst Road near Canyon) and head straight onto the East Ridge Trail. Take a left at Canyon Trail, followed by three right turns on Stream Trail, Prince Trail, and then East Ridge Trail (which completes the loop). At a reasonable pace, the loop will take roughly two hours to complete.

Daily Foot Care Tips

Posted on 11.30.17 | Yuko Miyazaki, DPM |

You rely on your feet to take you where you want to go and be able to do the things you want to do. As such, it’s in your best interest to make sure you are taking care of them. Some of the good news about this is the things you need to do for a healthy body—eat well, exercise a couple of times during the week, get plenty of sleep at night—can benefit your feet as well.

Foot care tips A proper diet will reduce your risk of foot-affecting problems like gout and diabetes. Getting your heart pumping with exercise can improve circulation down to your lower limbs. And a full night’s sleep allows your body to repair any tissue damage your feet sustain during the day.

Of course, there are other, more foot-specific measures you should take to keep your feet and ankles functioning in an optimal manner.

To that end, we have some more good news for you – daily activities for foot health aren’t difficult. A few simple steps will go a long way in making sure your lower limbs will keep you able to participate in your favorite activities for a long time. These include:

Carefully washing your feet every day. When you bathe or shower, use a mild soap to wash away microbial contaminants (bacteria and fungi) and lower your risk of problems like toenail fungus and athlete’s foot. Don’t forget to get between your toes – this is an area that is especially hospitable to microorganisms!
Moisturizing your feet. Reduce your risk of developing dry, cracked feet—which can be painful and increase your infection risk—by using a thick moisturizing cream or lotion on your feet. Use the moisturizer on the tops and bottoms of your feet, but avoid the areas between toes (for reasons previously noted).
Doing a couple of stretching exercises. Don’t worry – you don’t have to spend hours exercising your feet every day! Just take about ten minutes or so to stretch your feet and lower legs. This will serve to reduce your risk of common sources of heel pain, since you are keeping your plantar fasciae and Achilles tendons limber.
Wearing proper footwear. Every day, make sure you are wearing shoes that have plenty of room in the front—your toes should be able to wiggle freely—and support your foot arches. Your heels should be snuggly cradled, but without the shoes being excessively tight. You don’t have to give up wearing high heels altogether, but limit the amount of time you spend wearing shoes like stilettos and pumps. Also, always wear shoes intended for the actual activity you are performing when you exercise or play sports.
Inspecting your feet. This is absolutely mandatory for those who have diabetes, but it is still a good idea for otherwise healthy individuals to do this as well on a daily basis. It only takes a minute or two to look over your feet and use your fingers to determine if anything feels unusual. Remember, catching and treating problems early is always the best practice!

For more information on what you can do to care for your feet every day, or to have any of your questions answered, call the office of Yuko Miyazaki, DPM at (510) 647-3744.

Healthy Living & Diabetic Foot Care

Posted on 11.10.17 | Yuko Miyazaki, DPM |

Every November is recognized as National Diabetes Month by the American Diabetes Association, which means it’s the perfect time to talk about diabetic foot care.

Of course, diabetes is a very common problem in the United States—more than 114 million adults are either diabetic or prediabetic, according to the U.S. Department of Health and Human Services—so it’s always time to talk about diabetes and foot health.

For context, the U.S. has a population of roughly 326 million people. If you do the math, it will show diabetes is a disease that either currently affects (or has the potential to affect) one-third of the general population. Clearly, this is a significant issue.

Today, we are going to look at how healthy living and diabetic foot care are related. To do so, let’s start by looking at how diabetes affects feet.

Diabetes is a disease marked by high blood sugar (glucose) levels. Excessive sugar can effectively impair the circulatory, nervous, and immune systems. These respective systems are essential for basically all areas of the body – including your lower limbs.

You probably don’t give this much thought, but your nervous system allows you to feel when you have problems in your feet. The pain you experience is important for recognizing issues on the parts of your body that are the farthest from your eyes (since sight is another way of realizing something is wrong). At the same time, your immune system plays a vital role in both healing wounds and fighting infection. And, of course, your circulatory system makes sure the tissues in your lower limbs receive the nutrients they need.

When those body systems are compromised by diabetes, you are at risk for serious medical complications. Charcot foot and diabetic foot ulcers are the primary concerns, and both could potentially require amputation.

That may be alarming, but the good news is diabetic foot care can help keep your feet safe!

To put it simply, diabetic foot care is a matter of taking measures aimed at both protecting feet from damage and identifying problems at their earliest, most treatable stages. This includes doing things like wearing diabetic shoes and inspecting your feet on a daily basis. Another important part of diabetic foot care is making healthy lifestyle choices.

As is the case with any human, the best lifestyle choices for optimal health if you have diabetes are centered on regular exercise and healthy eating.

Regular exercise is important, but it’s important to keep in mind you need to protect your feet when performing physical activity. This begins by making sure you choose the right kinds of activities. High-impact ones place excessive force on your lower limbs and put you at risk for injury.

A better path is to create an exercise plan consisting of low-impact activities. Walking, yoga, cycling, and swimming are all great options. When done correctly, weight-lifting is another exercise that can be beneficial. As with aerobic exercises, lifting weights can help improve blood flow down into the lower limbs.

With regards to healthy eating, it is imperative for you to avoid sugar and refined carbohydrates as much as possible. Center your diet on fresh vegetables, whole grains, legumes, nuts, lean meats, fish, and low-fat dairy products. Choose beverages other than soft drinks or other sugar-laden options.

Perhaps one of the very best healthy lifestyle decisions you can make is to recruit the help of medical professionals – like coming to see us for a diabetic foot care plan! We can help you identify measures to keep your feet safe and take care of those minor problems that could become major problems over time.

For more information—or to request an appointment—simply give us a call at (510) 647-3744 and we’ll be glad to help you!

Recovering from a Broken Ankle

Posted on 10.27.17 | Yuko Miyazaki, DPM |

Ankle sprains are an extremely common injury, to the point they might be the most common one humans sustain. Less common are ankle fractures. The two injuries would appear to be quite different—a sprain affects ligaments and fractures happen to bones—but the fact of the matter is both have similar symptoms.

In either case, there is bound to be swelling, inflammation, and possibly bruising. Beyond shared symptoms, another commonality between the two ankle injuries is the fact they can happen from the same kinds of accidents.

Injured ankle recovery

Twisting an ankle too far can damage connective ligaments. Adding bodyweight to the equation can possibly lead to ankle bones fracturing.

What all of this means is that you may need to come see us for professional evaluation if you have hurt an ankle. We can determine which injury you’ve sustained, and then create a proper treatment plan to address it. When we discuss treatment, patients often want to know what they can expect from the recovery process, especially with regard to timing.

When it comes to recovering from a broken ankle, there are various factors at play which can affect how long it will take the damaged tissues to mend. The severity of the fracture and the specific ankle bone(s) affected both have an effect on the amount of time it will take your body to recover from this kind of injury.

There are various types of breaks that can be sustained in the ankle (as with any part of the body), including:

Stress fractures – tiny cracks in the surface of a bone
Simple fractures – the bone is broken, but the fractured ends are still lined up in proper positioning for correct healing
Complex fractures – the bone has completely broken, become displaced, and pierces through the skin

Treatment methods range—depending on the nature of the injury—from RICE therapy to casts, and all the way up to using screws and plates in surgical correction.

In the case of a stress fracture in any of the bones forming the ankle joints, conservative care methods tend to be rather successful. For simple fractures, the key to caring for the injury is stabilizing the bone and allowing the body to heal itself (without the affected bones shifting out of position). With a complex fracture, surgery is usually required.

As a general rule of thumb, it typically takes at least 6 weeks for bone tissues to mend, but it might take longer for any involved tendons or ligaments to regain their strength. With proper adherence to doctor orders, normal activities can usually be resumed within 3-4 months following the injury.

Of course, every situation is different and it is difficult for you to know exactly what your recovery for a broken ankle will actually look like until you visit our Berkeley office. Once you are here, though, we can give you a proper evaluation and a realistic timeframe with regard to the recovery process.

Schedule your appointment with the office of Yuko Miyazaki, DPM today by calling (510) 647-3744.