Tomsho Family Foot Care

01/27/2026

01/26/2026

Frostnip & Frostbite

We are about to experience some major cold weather here in NE OHIO. Cold winter temps can be tough on your feet and toes. The two most common cold-related injuries we see are frostnip and frostbite.

🧊 Frostnip
This is the earliest and mildest form of prolonged cold injury. Skin may feel cold, numb, tingly, pale, or red—but there’s no permanent tissue damage if treated promptly with warming.

🧊 Frostbite
This is more serious and occurs when skin and underlying tissues freeze. Symptoms include numbness, hard or waxy skin, color changes (white, gray, or blue), swelling, and blistering. Frostbite can cause permanent damage if not treated quickly.

⚠️ Who’s at higher risk?
• Prolonged exposure to cold;
• Remain in wet socks or shoes;
• Those who have Diabetes, poor circulation, neuropathy, raynauds;
• If you currently smoke or have a history of smoking.

🧤 Prevention Tips
• Wear insulated, waterproof shoes;
• Keep feet dry—change wet socks ASAP;
• Use thick, warm, moisture-wicking socks;
• Take breaks indoors frequently;
• If you are feeling any of the above symptoms in your feet or toes, get in doors ASAP.

🦶🏻 What to Do
• Get indoors and warm feet gradually (no direct heat like heaters or hot water)
• Do not rub numb or frozen skin
• Seek medical care for blistering, severe pain, or persistent numbness

If you notice changes in skin color, sensation, or healing—don’t ignore your feet this winter. Early care makes a big difference.

Stay warm & stay inside if possible! 🧦❄️

01/25/2026

Our office will be closed tomorrow, January 26, due to inclement weather. If you have an appointment scheduled for tomorrow, we have reached out to you to reschedule.

❄️ 🦶🏻 ❄️

12/24/2025

Wishing all of our patients a very Merry Christmas and Happy Holiday season.

09/12/2025

Training hard for a fall marathon but sidelined by foot pain? Don’t let an injury stop your stride—

We’re here to help you put your best foot forward to cross the finish line!

07/27/2025

Our office will be closed July 28 through August 4 for vacation. We will reopen August 5.

🏖️☀️🌊🩴

*If you have a medical emergency- call 911 or go to the nearest Urgent Care or Emergency Department.

06/01/2025

On the Run (on sidelines for a few more weeks) with Dr. Tomsho: Pericarditis in Runners: Post-Viral Alert

Pericarditis is inflammation of the lining around the heart, often triggered by a recent viral infection. Runners are especially vulnerable if they return to ( or participate in!) intense training too soon.

Watch for:
• Chest pain (worse when lying down)
• Shortness of breath
• Fatigue

Why it matters: Running with pericarditis can lead to serious complications, including heart damage.

What to do: Rest, see a doctor, and only return to training when fully cleared. Your heart needs recovery too. ❤️

05/20/2025

Still riding the high from marathon weekend 🏃‍♀️💨—not just from running, but from reading all the stories of grit, growth, and community that come after the finish line.

It’s inspiring to see how running brings us together—from making new friends at the starting line to logging a 1000 miles with a running buddy; whether you’re chasing a PR or cheering from the sidelines- there truly is something special about the running community!

Feeling extra grateful for the amazing running community we have right here in Northeast Ohio. From the Towpath to the CVNP trails, and all the local races that bring us together year after year—there’s something special about this place and the friends who lace up alongside us. 💛👟

Sporting my new Flathead Running Club T-shirt here at the office in Ohio today! 🏔️👟

05/18/2025

🦶💥 Post-Race Foot & Leg Recovery Tips 💥🦵
You crossed the finish line — now it’s time to recover smart and take care of those hardworking legs and feet!

Here’s how to bounce back faster (and feel human again 😉):

🛁 Ice bath or cool soak in the first few hours and the day after to reduce inflammation
🧊 Elevate your legs to decrease swelling — feet up, heart level
🧦 Slip on compression socks or sleeves to improve circulation
🩴 Use recovery slides to give your feet room and cushioning
🎯 Foam roll (or gentle massage) to ease tight calves and quads
🛌 Prioritize hydration, protein, and sleep — the real recovery MVPs
🚫 Don’t ignore lingering pain or blisters — that’s when it’s time to check in with your podiatrist

Recovery is part of the training cycle — treat it with the same respect as your miles! 👣💪

If you have lingering aches, pains, blisters, or a busted toenail post race- 📞 call our office to schedule your appointment.

05/16/2025

👣 Pre-Race Foot Care Tips from Dr. Tomsho 🏃‍♀️🏃‍♂️

You have your race bib. You’ve put in your training miles. Now don’t let a foot issue slow you down. Here’s how to set your feet up for success on race day no matter if you’re lacing up for a 5K or 26.2:

✅ Trim toenails short and straight across to prevent painful black toenails or ingrown nails.
🧦 Wear moisture-wicking socks like Smartwool or Balega to reduce friction and blister risk.
👟 Stick with shoes you’ve trained in — no brand-new shoes on race day!
💧 Apply anti-chafing balm or petroleum jelly on hot spots to prevent blisters.
🩹 Consider taping problem areas or using toe sleeves if you’re prone to irritation.
🚫 Don’t ignore pain — what starts small can become a real problem by mid-race. Stretch, roll, or ice down any nagging areas the day before!

Your feet carry you every mile — treat them right so you can race strong and finish proud! 💪 🥇

05/13/2025

👟 🦶🏻 👟

As both a podiatrist and a runner, one of the most common questions I get is:

“What’s the best running shoe?” 🙋‍♀️

My honest answer?
The one that fits your foot, your gait, and your training goals.

Personally, I rotate between Brooks Ghosts and Glycerins—two neutral, cushioned shoes that work well for my running style. But what works for me might not work for you. That’s why shoe choice should never be one-size-fits-all.

Here’s what I recommend for every runner:
• Know your foot shape. If you have bunions, hammertoes, or a wider forefoot, you need a shoe that won’t pinch or cause friction. A roomy toe box can make a world of difference.
• Get a basic gait analysis. Many specialty running stores can assess your stride to recommend neutral, stability, or motion control shoes.
• Consider rotating between two pairs of running shoes. Alternating shoes helps reduce repetitive stress on your joints and allows the foam to recover between runs.
• Replace shoes every 300–500 miles. Worn-out shoes lose support and can lead to injury.
• Custom orthotics can take your fit further. They provide individualized arch and heel support that even the best shoes don’t offer.they can transform a good shoe into a great one.

⸻

Bottom line- the best shoe is the one that you feel the bestt in, and it fitsts your biomechanical and running needs!

If you’re dealing with foot pain during training season, your shoe might be part of thr problem.

Schedule an appointment with Dr. Tomsho and let’s keep you moving—comfortably.

05/09/2025

📢 🥇 Training for a race? 🏃‍♀️ 🏃

Foot pain isn’t supposed to be part of the process. 🦶🏻 ⚡️

As a podiatrist and a runner, I see this all the time:
What starts as a mild ache can quickly turn into something more serious as your training intensifies.

Take shin splints for instance. It starts as a low grade ache at the front of your shin, but without proper treatment it can easily turn into a tibial stress fracture. This could mean an end to your training season.

If you’re feeling:
• Persistent soreness in the same area that doesn’t improve with rest, ice or stretching
• Swelling that doesn’t go down
• Pain that worsens after your run or changes your stride

…don’t brush it off.

Early treatment keeps you on track and out of the recovery boot. 🩼

There are several conditions that can start as a small nagging ache, but end with you not crossing that finish lines!

👂🏻 Listen to your body—it’s smarter than your training plan. 🗒️

If your feet and legs are not keeping up with your training plan, let’s chat! Schedule an appointment with our office. My goal is to get you across that finish line pain-free!