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P��� 8 Food Care Whilst Trekking By Deena Blythe I have been taking care of people’s feet for more than 20 years. The one thing I have learned about feet is to look after them as things hap- pen while hiking. Don’t wait until the end of the day to fi x a problem. I have lis- tened to what people have told me to do who are experienced hik- ers. I see so many people walking around every morning and won- der, “Why aren’t they taking care of their feet?” Blisters are caused by friction where rubbing of the skin causes a buildup of fl uid between the layers of skin. If there is persistent and extreme trauma, then the blister may fi ll with blood and appear black in color. Generally, the blister should be left intact - as removing the roof will make the area sore and pre-disposed to infection. There are several proprietary dressings designed to reduce friction. If the problem is recurrent or not settling then seek a professional opinion. Prevention is the best remedy, so ensure that your shoes fi t, are fastened prop- erly and do not rub any prominent points on your feet. Wearing a second pair of thin, inner socks can signifi cantly reduce friction - but make sure that there is enough room in your boots so that your feet are not constricted. EVER! HD AVAILABLE OVER 150 CHANNELS BEST OFFER EVER! 120 TOP CHANNELS IINCLUDING LOCAL CHANNELS GET OVER GET OVER $19 FOR 12 MONTHS* CALL TODAY AND RECEIVE The Lowest All-Digital Price Nationwide! Plus: CALL TODAY AND RE DVR UPGRADE ($6/mo DVR Service fee applies) 8 CHANNELS SAVE OVER $380 1-888-266-9443 Digital Home Advantage offer requires 24-month commitment and credit qualification. If service is terminated before the end of commitment, a cancellation fee of $17.50/month remaining will apply. Programming credits will apply during the first 12 months. All equipment is leased and must be returned to DISH Network upon cancellation or unreturned equipment fees apply. Limit 6 leased tuners per account; lease upgrade fees will apply for select receivers; monthly fees may apply based on type and number of receivers. HD programming requires HD television. All prices, packages and programming subject to change without notice. Local channels only available in certain areas. Offer is subject to the terms of applicable Promotional and Residential Customer Agreements. Additional restrictions and fees may apply. First-time DISH Network customers only. Offer ends 5/31/10. HBO/Showtime: Programming credits will apply during the first 3 months. Customer must downgrade or then-current price will apply. HBO® and related channels and service marks are the property of Home Box Office, Inc. SHOWTIME and related marks are trademarks of Showtime Networks Inc., a CBS company. 690 E. Main - Quartzsite (one block east of Family Dollar) 928-927-6551 15 MOVIE CHANNELS INCLUDING & 16 CHANNELS FOR 3 MONTHS (with Agreement) READER’S OASIS BOOKS NCLUDING LOCAL CHANNELS (where available) 99 mo D����� M�������� Foot Care Tips There are several simple steps that everybody can take to ensure they have good feet: It is important to lessen the chance of contact with a nail pounding on the front of your shoe. Toenails may also rub neighboring toes, which can cause blisters. Check your feet regularly for any OP CHANNELS lumps, bumps, blemishes, grazes, cuts, etc. that are not normally present and take appropriate action. Check your toenail for discoloration of nails. This also can cause moisture and moisture causes fungus. Wash your feet every day and where possible during the trek. Pay particu- lar attention to the area between your toes and make sure you dry your feet thoroughly. Every day our feet sweat, and this moisture is absorbed in the socks and shoes. It usually takes longer than over- night for the shoe to dry out thoroughly (and on the trek, they will be wet more often than not), so if you wear the same shoes on consecutive days you are ef- fectively putting on a damp shoes. Ap- ply foot powder in shoes daily to stop moisture staying in shoes. At each rest stop, remove your shoes. Examine, powder, and massage your feet, then put on a fresh pair of socks. Secure wet socks off your backpack to dry. Rotate your socks at least two times a day. Whenever possible, lie down and elevate your feet while resting. Wear ‘wicking’ socks to reduce sweat- ing and avoid your feet remaining damp. Wear clean socks every day, and change your socks if you’ve been exer- cising (walking). It may be more conve- nient to change your inner socks than to try to wash and dry thicker ‘hiking’ socks if you’re on a multi-day walk. If your shoes are washable, always try to keep them clean. This will wash M�� 19, 2010 out bacteria inside them. Stretch on a regular basis to gain good muscle fl exibility, particularly of the hamstrings (back of thigh) and the calf muscle groups. This is essential for good foot function. Toenails should be trimmed straight across the nail - never rounded at the corner. Leave an extra bit of nail on the outside corner of the big toe to avoid an ingrown toenail. After trim- ming toenails, use a nail fi le to smooth the top of the nail down toward the front of the toe and remove any rough edges. If you draw your fi nger from the skin in front of the toe across the nail and can feel a rough edge, the nail can be fi led smoother or trimmed a bit shorter. Gaiters can also help a lot by reducing the amount of friction-causing debris (trail dust, grit) from entering shoes. Ensure your shoes or boots fi t prop- erly. (It is surprising how many people actually wear shoes that are too short for them). You should have approxi- mately the width of your index fi nger between the end of the longest toe and the end of your shoe. Tie laces so that your foot is held se- curely in position and does not slide around. Once the shoe is tied up, there should be approximately one to two fi nger widths between the lace holes and you should not be able to pinch any extra material on the upper of the shoe at the widest part of your foot. Always remember you need your feet forever. We only get one pair. So please take care of your feet. For more information contact Deena G Blythe, Deena’s Nail Clinic, 255 N. Central, Palm Plaza sp. 9, Quartzsite. 928-927-TOES.

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