Posts for category: Podiatry
Your feet are made up of 26 bones, 33 joints, 112 ligaments and a vast network of tendons, nerves and blood vessels. Each of these parts works in harmony, enabling you to walk, run and jump normally and without pain.
But before jumping into a rigorous workout or fitness program that involves running, you may want to give your feet some extra attention, starting with a trip to your podiatrist. A professional podiatrist can properly examine your feet, detect potential problems, and provide tips for injury-free training and shoe selection.
Beginning runners are not the only ones who should see a podiatrist. Frequent runners should also pay their podiatrist a visit from time to time to check for any stress on the lower extremities brought on by repetitive force.
Common injuries experienced by runners include plantar fasciitis, heel spurs, Achilles tendonitis and stress fractures.
Helpful Tips for Preventing Injury
In addition to visiting our office, you can also prevent injuries that commonly occur during training and running by stretching properly, choosing appropriate footwear, and paying attention to pain or signs of an injury.
To prevent injury to your lower extremities, it’s important to stretch carefully before beginning any workout regimen. When muscles are properly warmed up and stretched, the risk for injury is greatly reduced. Appropriate stretches include stretching of the hamstring and wall push-ups.
Choose Proper Footwear
The type of shoe you should wear also plays an important role in your ability to run without pain and with optimal performance. The shoe that your foot requires will depend on your foot structure and function, your body type, and the type of running or workout regimen you are interested in. Your podiatrist may also prescribe an orthotic, or shoe insert, to alleviate any foot pain or anomalies.
Be Mindful of Injuries
Even with proper footwear and stretching, not all foot problems can be prevented. Whenever you experience pain, stop whatever workout you are doing and rest. As pain subsides, gradually increase exercise with caution. When pain persists, visit our office for a proper evaluation.
New joggers and seasoned runners alike should take the necessary steps to avoid injury to the lower limbs. Consult with your podiatrist before starting any new workout, and always seek professional care when pain or injury occurs.
How to Maximize Your Game with Good Foot Health
When it comes to exercise, your feet are one of the most overlooked parts of the body, enduring tremendous strain and stress during a hard workout. It's no surprise that an athlete's foot and ankle are prime candidates for injuries. According to the American Podiatric Medical Association (APMA), poor foot care during physical activity is a contributing factor to some of the more than 300-foot ailments.
The following tips may help prevent foot and ankle injuries to keep you in the game.
Get a check-up
Visit our practice and your regular physician before starting any sport or fitness activity. This should include a complete foot and physical exam. During a foot exam, a podiatrist can identify whether your previously injured ankle is vulnerable to sprains, and recommend supportive ankle braces for increased stability.
Pre-workout warm up and stretch
Jogging before a competition or workout can help reduce the risk for foot and ankle injuries by warming up muscles, ligaments and blood vessels. Proper stretching before beginning a workout is also important. When muscles are properly stretched, the strain on joints, tendons and muscles is greatly reduced.
Treat foot and ankle injuries immediately
It's possible to injure bones in the foot or ankle without knowing it. What may seem like a sprain at the time may actually be a fracture. See a podiatrist at the first onset of ankle pain. The sooner you start treatment, the better your chance of preventing long-term problems like instability, and the sooner you can get back in the game.
Wear shoes specific to your sport
Different fitness programs require different footwear. Wearing the appropriate type of athletic shoe for your unique foot type and needs can help prevent foot problems while keeping you at your best performance. Remember to replace old, worn shoes in order to ensure optimal stability and support.
Pay attention to what your feet are telling you and remember to rest and consult our office when you first notice pain. Exercising is a great way to stay energized and fit, but if you're neglecting the health of your feet, you may be setting yourself up for serious injury.
While high-heeled shoes may look stylish or complement your favorite outfit, they are rarely the best option for a woman's feet. According to a study by the American Podiatric Medical Association, 39 percent of women wear high heels every day; of the women who wear heels daily, three out of four reported foot problems. Despite these numbers, many women continue to underestimate the health risks associated with high heels.
High-heeled shoes disrupt the body's alignment, crowd the toes and force the body's weight onto the ball of the foot. Wearing heels can contribute to a variety of foot and ankle problems, including:
Achilles tendonitis: The Achilles tendon and calf muscles tighten and shorten as the front of the foot moves down in relation to the heel. This causes stress and painful inflammation of the Achilles tendon.
Bunion:. Narrow-toed shoes can cause a bony growth on the joint at the base of the big toe. The bunion forces the big toe to slant in toward the other toes, resulting in discomfort, blisters, corns and calluses.
Hammertoes: A narrow toe box crowds the smaller toes into a bent, claw-like position at the middle joint.
Metatarsalgia: Continued high heel wear can lead to joint pain in the ball of the foot as a result of heels forcing the body's weight to be redistributed.
Ankle injuries: Because heels impair balance and increase the risk of falling, ankle sprains and fractures are common.
Pump Bump: The rigid back of a pump-style shoe can cause pressure that irritates the heel bone, creating a bony enlargement known as Haglund's deformity.
Neuromas: A narrow toe box and high heel can compress and create a thickening of tissue around a nerve between the third and fourth toes, leading to pain and numbness in the toes.
Still not willing to ditch the heels? There are ways to relieve some of the damaging effects of high heels.
Avoid heels taller than 2 inches
Choose thicker, more stable heels. Thicker heels are still stylish, plus they lessen the stress on your feet and provide better shock absorption.
If you must wear heels, wear your gym shoes or flats for commuting and change into your heels once you arrive to your destination.
Stretch and massage your calf, heel, and foot muscles. This helps relax the muscles and tendons and prevents them from tightening and shortening.
Avoid shoes with pointed toes
High heel shoes can cause pain and foot deformities that can last a lifetime. So the next time you go to slip on your heels for a long day at work or a night out, consider the consequences and rethink your options. If foot pain persists, visit us for treatment.