Posts for tag: Running
Find out how to prevent and treat running injuries.
If athletes could have it their way, they would enjoy every mile of their run without experiencing any pain, discomfort or soreness. While this sounds ideal, it’s sadly not the reality we live in. With uneven and sometimes rough and rocky terrain, runners face a variety of conditions that are tough on their feet and ankles and can cause serious issues. Here are some of the most common running injuries we see and what you can do about them.
This condition often occurs because of repeated stress or overuse and affects the Achilles tendon, which connects the calf muscles to the back of the heel. When a runner develops Achilles tendinitis, this means the tendon is irritated and often stiff.
- Risk Factors: This condition is usually the result of a sudden increase in training, which can put unnecessary pressure on your calves. While it’s great to push yourself during your workout, you must create realistic goals to prevent injuries.
- Care: You will want to rest whenever you can and elevate your foot. Apply ice for 10 to 20 minutes a day, several times a day. Also, perform strengthening and stretching exercises like heel drops, and opt for low-impact cardio instead.
- Workout Impact: If you notice pain during or after your run you need to halt all activities until your injury is better. This is certainly not a condition that you want to continue to work out with. If you stop your workouts while the condition is still minor, you will have a faster healing time than someone who continues to work out through the pain.
Repeated stress and overtraining are the two main causes of these fractures, which can be caused by increasing your workout intensity or duration too fast. They are one of the most serious conditions that runners face.
- Risk Factors: However, those who’ve been running longer are less at risk for stress fractures than those who just started. Women are also more prone to stress fractures than men, often due to a lack of sufficient calorie intake or other nutritional deficits.
- Care: Stay off your foot until you can walk without pain. Once this happens, you can slowly incorporate jogging into your routine. You can use OTC pain relievers and anti-inflammatory medications to relieve pain and swelling. Talk to your podiatrist about whether you may need crutches.
- Workout Impact: Do not workout while you have a stress fracture. You should take anywhere from eight to 16 weeks away from your workouts. This, of course, will depend on the severity of your fracture. Again, opt for swimming or other low-impact sports in the meantime.
If you ever experience severe or chronic pain in your feet or ankles it’s important to contact your podiatrist right away. While at-home care can certainly alleviate your symptoms, if your symptoms affect your daytoday activities, then it’s time to seek medical attention.
Consider the health of your feet the next time you purchase your running shoes.
If you are an avid runner, nothing sounds better than lacing up your shoes and spending the day outdoors. However, do you think about the health of your feet while you are running your favorite trails? Are you considering how much protection your feet are getting or the stability they need while you pound the pavement? Our feet and ankles play a major role in our ability to enjoy active endeavors like running. Therefore, when it’s time to pick out a new pair of running shoes, here are some tips you should follow.
Figure out your foot type
Do you have flat feet or high arches? When you go in to try on running shoes, go to an athletic store where specialists and experts can help you choose the proper running shoes to fit your foot shape. By choosing shoes based on the arch of your foot, you can easily prevent certain injuries.
Do you pronate?
How your foot hits the ground while you move will also affect the type of shoes you purchase. Those with flat feet often overpronate, which means that the foot rolls severely inward every time your foot hits the ground. Whenever the foot rolls inward it causes pain and strain to the foot. By going to a specialty running store you can talk to someone who will be able to determine whether you pronate so you get the best running shoes for your feet.
By a half size up
This might sound a bit odd, but did you know that your feet actually swell while you run? Therefore, if your shoes just fit or even fit a little snug, this can cause blisters and other foot problems due to overcrowded toes. In order to combat swollen feet, it’s not a bad idea to go up a half size in your shoes than you normally would.
Know when to replace your old shoes
No one likes to say goodbye to their old running shoes, especially if a lot of great memories were formed and races were won while wearing them; however, shoes don’t last forever and the longer you wear wornout shoes the more damaging it could be for your feet. A good rule of thumb is to replace your shoes every 300 to 500 miles.
If you have any questions about what running shoe is best for you, call your podiatrist today!
Most people do not realize the tremendous amount of pressure that is put on their feet during exercise. During running, the 26 bones, 33 joints,112 ligaments, and network of nerves and tendons that make up the foot all work together. Improper foot care during exercise can cause ailments from athlete’s foot to blisters, from corns to heel pain. Your podiatrist is here to help you stay active and keep running without damaging your feet.
Check Your Shoes
One of the most important things you can do for your feet while exercising is wear proper shoes, especially if there is running involved. Good shoes need to provide cushioning for shock absorption because of the force you are putting on your legs, ankles and feet when you run. It's important to select a pair of shoes designed for the shape of your foot and its natural structure and inclination.
Shop for shoes at the end of the day, when your feet are slightly swollen to ensure a good fit. It also helps to wear the type of socks you will wear when running when you try on new shoes. If you use an orthotic, bring that as well. Look for lightweight, breathable shoes to ensure comfort, and consider buying two pairs and rotating them to extend the life of each pair. Running shoes should be replaced about every 400 miles.
Other Guidelines for Foot Care
Aside from having the right shoes for exercise, there are also other measures you can take to preserve the health of your feet.
- Wash your feet every day and make sure they are dried thoroughly.
- Good quality, well-fitting socks is also important for foot care.
- The more weight that is put on your feet, the more strain there is.
- Being in shape and being at a healthy weight will help take some of the stress off of your feet.
- Avoid walking barefoot.
- Do not ignore any foot pain.
Contact your podiatrist as soon as you feel any pain in your feet. The earlier an ailment is diagnosed, the easier it is to heal.