Vonhof - Fixing your feet: injury prevention and treatments for athletes

I have seen John work with endurance athletes before, during, and after some of the worlds toughest foot races, and I can say with great confidence that no one knows feet better than John. Based on years of research and experience, he has compiled the ultimate guide on foot care for athletes. Fixing Your Feet contains practical treatments of foot problems and reveals tried-and-true secrets about how to prevent them.

Lisa Bliss, MD, former medical director of the Worlds Toughest Foot Race, the Badwater Ultramarathon

John Vonhof has more practical experience fixing feet than anyone I know. He is the expert, has the experience, and is the go-to guy for feet. Fixing Your Feet is comprehensive and complete; it is a must-read for foot care.

Marshall Ulrich, adventure racer and Seven Summits mountaineer who has crossed Death Valley 22 times; author of Running on Empty

I consider Fixing Your Feet a must-have for every sports podiatrist! Its an invaluable resource.

Rob Conenello, DPM, Global Clinical Advisor, Special Olympics; past president, American Academy of Podiatric Sports Medicine

Fixing Your Feet is the go-to foot-care reference for the endurance athlete, period. Dont prepare for your next event without it.

Tim Jantz, DPM, podiatrist and ultrarunner; foot-doc.net

If theres one thing that can turn an ultrarun or adventure race into a nightmare experience, it is sore and injured feet. Prerace care and conditioning, maintenance during a race, and the knowledge of how to deal with issues as they arise are crucial. John is the undisputed foot guru. Fixing Your Feet guides you through caring for and maintaining your feet.

Lisa de Speville, adventure racer, ultrarunner, and editor of ar.co.za, South Africas adventure racing website

John has the amazing ability to give the runners superb foot care and educate while doing it. The vast and incomparable knowledge of foot care for athletes in Fixing Your Feet is, without a doubt, the best in the entire world!

Denise Jones, Badwater Blister Queen

I cant praise Fixing Your Feet enough. Its written for us, the walkers and hikers and runners who need advice on what to do before and after we stress our feet.

Wendy Bumgardner, About.com Guide to Walking, walking.about.com

As a walker, runner, hiker, and podiatrist, I have found Fixing Your Feet full of essential information for athletes at all levels. An absolute must for runners, adventure racers, and ultrarunners!

Christine Dobrowolski, podiatrist and author of Those Aching Feet

Fixing Your Feet is the encyclopedia of foot care! Whether youre looking for daily foot health tips or ways to survive in ultraendurance sports, this is your one-stop source of foot info. John has done his homework and presents it in an organized and easy read.

Terri Schneider, ultrarunner, adventure racer, and triathlete; terrischneider.net

Fixing Your Feet is the most comprehensive book that I have ever seen on foot care. As a person who has been running for more than 31 years and has run more than 100,000 miles, I know just how important it is to maintain proper care of your feet. I encourage every runner to use this book as a valuable resource.

David Horton, ultrarunner and Pacific Crest Trail speed record holder; extremeultrarunning.com

John has an unbridled passion and a comprehensive perspective and approach of what it takes to prevent and treat athletes in a multitude of environments. He has learned tried-and-true techniques. The recommendations of products that come from treating athletes will allow you to take his techniques and tweak them for yourself so that you can succeed and persevere beyond your wildest dreams.

Zak Weis, DPM, podiatrist and masters of science in exercise physiology and chemistry

Fixing Your Feet: Injury Prevention and Treatments for Athletes

1st Edition 1997

2nd Edition 2000

3rd Edition 2004

4th Edition 2006

5th Edition 2011

6th Edition 2016

Copyright 1997, 2000, 2004, 2006, 2011, 2016 by John Vonhof

Front cover photo copyright Chris Leonard (foot model: Tonya Olson)

Back cover photos, left to right: mutlu/Shutterstock.com; Meg Wallace Photography/Shutterstock.com; lzf/Shutterstock.com; makieni/Shutterstock.com

Interior photos and illustrations, except where noted, by John Vonhof

Cover design: Jonathan Norberg

Book design: Emily Douglas

Manufactured in the United States of America

Distributed by Publishers Group West

Library of Congress Cataloging-in-Publication Data

Names: Vonhof, John, author.

Title: Fixing your feet : prevention and treatments for athletes / John Vonhof.

Description: Sixth edition. | Birmingham, AL : Wilderness Press, 2016. | Includes bibliographical references and index.

Identifiers: LCCN 2016007498 | ISBN 9780899978307 (paperback)

Subjects: LCSH: FootCare and hygiene. | Running injuriesPrevention. | Hiking injuriesPrevention. | BISAC: SPORTS & RECREATION / Reference. | HEALTH & FITNESS / Reference.

Classification: LCC RD563 .V63 2016 | DDC 617.5/85dc23

LC record available at http://lccn.loc.gov/2016007498

ISBN: 978-0-89997-830-7; eISBN: 978-0-89997-831-4

Published by:	WILDERNESS PRESS
An imprint of AdventureKEEN
2204 First Ave. S, Ste. 102
Birmingham, AL 35233
800-443-7227; FAX 205-326-1012

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Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and the author is aware of a trademark claim, they are identified by initial capital letters. These products are listed in alphabetical order for the sake of simplicity. The order does not imply one product is more helpful or less helpful than another.

All rights reserved. No part of this book may be reproduced in any form, or by any means electronic, mechanical, recording, or otherwise, without written permission from the publisher, except for brief quotations used in reviews.

SAFETY NOTICE: Although Wilderness Press and the author have made every attempt to ensure that the information in this book is accurate at press time, they are not responsible for any loss, damage, injury, or inconvenience that may occur as a result of using this book. The information contained here is no substitute for professional advice or training. Readers are encouraged to seek medical help whenever possible.

This sixth edition of Fixing Your Feet is dedicated to two people I hold in high regard:

J. Martin Carlson, MS, CPO, FAAOP, and founder and president of Tamarack Habilitation Technologies, Inc., for his academic research and writings on the role of shear in blister formation. He has made me rethink how blisters form, and has paved the way for a better understanding of blister formation, and prevention and treatment.