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Posts Tagged ‘Exercising’

What is the Best Way to Train for a Half Marathon?

Thursday, May 12th, 2011

This is an excellent question and one that we get asked routinely at Affiliated Foot and Ankle Center with locations in Howell, Edison, and Monroe, NJ.

The first thing to do is to contact your primary care physician and get a physical, and get a referral to see your podiatrist. Prior to starting any new training regimen, it is important to establish your fitness level and get your feet examined. It is important to establish your foot type and any limb length discrepancies prior to getting started. This way we are able to establish what type of shoes/brace(s) and/or orthotics you might need to help prevent injury.

I recently spoke with a friend of mine, John Reagan (brn2runcc@aol.com), who is a professional marathon runner/trainer for 15+ years. I mentioned that I personally wanted to train for a half marathon since the longest I have run recently was a 5K. The following is his guidelines for me (he learned of my fitness level and where I was at) personally. Please keep in mind that there is a difference between seeing your podiatrist and a professional marathon trainer. One will treat any foot and ankle ailments you might have prior to, during and after training as well as in the future as needed. The latter will coach/train you on how to prepare for the mental and physical (endurance, stamina, pacing) demands to accomplish your goals.

The following is the advice from my new coach on how to prepare for a half marathon:

“I would suggest your half marathon training would consist of running 4 days a week and starting with your long run of 5 miles and increasing your long run 1 mile every other week so if you give yourself 5 months (20 weeks) to train, start at 5 miles and cap your long run at 12 miles. The final month (4 weeks) consist of “tapering”, so your long run would go from 4 weeks prior to the race 12 miles; 3 weeks prior to the race 10 miles; 2 weeks prior to the race 8 miles and 1 week prior to the race 6 miles. The remaining 3 days you run a week, just focus on running distance as the most important thing is building a base and your endurance. Pick a day and run 1 mile less than your long run and the other two days running an easy 3 – 4 miles.”

This information is based off of his personal recommendation for me. For this reason, it is important to follow the guidelines above with the PCP and podiatrist, and then meet with a professional trainer. There are many variables to consider, and remember… this is a team effort. Don’t forget to subscribe to Runner’s World Magazine for more helpful tips and insights as well as getting the right pair of shoes. One shoe store I recommend locally runners is “Miles Ahead Sports” in Manasquan, NJ.

As a side note to this blog entry, there is a 5K race/walk taking place in Howell on Saturday, 6/4/11. Please visit www.TheRaceToEducate.com for more information or to register for the race.

By David Hunnicutt

Tags: Affiliated Foot and Ankle Center, athlete, athletes, Exercise, Exercising, howell, orthotics, proper footwear, runner, runners, running, running injury, shoes
Posted in Exercise, Footwear, shoes | No Comments »

Shin Splints Rx

Sunday, April 24th, 2011

Shin splints is a general medical term for medial tibial stress syndrome (MTSS), a slow-healing and painful condition in the shins, usually caused by exercise such as running, jumping, swimming, cycling, dancing, or other high impact sports. Fifteen percent of running injuries are shin splints. On the list of running injuries, shin pain ranks as one of the most annoying.

Specifically, the pain associated with shin splints is a result of fatigue and trauma to the muscle’s tendons where they attach themselves to the tibia. In an effort to keep the foot, ankle and lower leg stable, the muscles exert a great force on the tibia. This excessive force can result in the tendons being partially torn away from the bone.

Many cases of shin splints may be due to inappropriate footwear, or muscle imbalances in the legs where the shin muscles are not conditioned to withstand pounding on hard surfaces, such as wood floors, concrete, or hard ground. The onset of shin splints is most common after exercise, caused by high-impact training, excessive training, poor technique or biomechanical problems such as pes planus (flat feet) or pronation. Some studies have suggested that shin splints are more common in women. Standing for long periods of time and wearing high-heeled shoes may also induce shin splints. Dehydration and certain vitamin/mineral deficiencies may also contribute to the development of shin splints.

If you think you have shin splints, it is best to see a specialized foot and ankle physician to diagnose your condition, treat the injury, and give you tips on preventing the problem from returning. At Affiliated Foot and Ankle Center, in Howell, we have the all tools to diagnose and treat this irritating injury. Custom orthotics will help prevent the injury from recurring.

Control the pain with this proven three-step regimen:

Step 1: As soon as you sense any shin pain mid-workout, cut back on the training or change the routine to non-impact cross training, like the elliptical machine, cycling, or swimming. Less pounding and stress equals quicker healing time. RICE (Rest, Ice, Compression, and Elevation) post workouts.

Step 2: STRETCH. Tight calf muscles can increase your chances of developing shin splints. To loosen them up: find a leather belt. Lie down on your back with your legs fully extended, and place the belt around the ball of your foot, slowly lift the leg straight up while pulling your toes to your nose and hold for 30 seconds. Repeat on each leg 3 times. To stretch the shin muscles: Sit on your heels to open up the anterior compartment of the shin for 30 seconds and repeat 3 times.

Step 3: Reduce the wobble in your feet. Stabilizing your arches will lessen the stress on your shins. Custom orthotics will help stabilize and decrease the amount of stress on your shins whether you have flat feet or not. Get Fitted!

By Valerie Gregory, MSPT, CKPT

Tags: Affiliated Foot and Ankle Center, athlete, Exercise, Exercising, howell, orthotics, runner, runners, shin splints, valerie gregory
Posted in Exercise | No Comments »

Get Your Feet Ready for the Spring…Right Now!

Monday, February 28th, 2011

During the winter we keep our feet hidden from view and sometimes we may forget to keep them looking and feeling good. Before spring arrives, here are five things you can do now to get your feet ready for the sandal seasons.

1) Wear the right shoes and socks

Do not be fooled by a few sunny days. If it’s cold, make sure you are wearing shoes and socks that protect your feet. The wrong footwear can lead to a variety of problems such as numbness, frostbite, and chilblains (red, itchy areas on the toes that can be very painful). When it is cold, wear comfortable shoes that have good insulation and soles with good traction. If you live in snowy, wet weather, wear waterproof shoes.

2) Moisturize

In the winter we spend more time lotioning our hands, but don’t forget your feet! Very dry skin can lead to cracks. These cracks can cause little cuts on the feet that can lead to infection. Infections can be very dangerous especially for diabetics. Make sure your feet are clean and dry before applying a moisturizer. After applying moisturizer, slip on cotton socks to help keep your feet from drying out. Moisturize daily, especially after baths, to keep feet healthy.

3) Take a break from the polish

Colorful toenails are pretty, but during colder weather it’s better to leave them unpolished. Most toenail polish and toenail polish remover contain chemicals that can weaken and even damage the toenail with repeated use. The winter is the perfect time to allow your toenails to recover and get stronger before it’s time to start wearing sandals again.

4) See your podiatrist

Your feet may be hidden in boots, but very dry skin, painful bumps on your feet, heel pain, numbness, swelling, warts, or any other foot issue should not be ignored! Myself, Dr. Alison DeWaters, and our other podiatrists at Affiliated Foot & Ankle Center, LLP with locations at Howell, Edison, and Monroe, NJ are trained to answer your questions and help solve your foot problems. A podiatrist can also give you advice about proper footwear and moisturizers.

5) Get healthy, stay healthy

Being obese can increase your risk of developing other diseases such as diabetes. Diabetic foot problems can make it hard to enjoy a spring getaway. Go to the gym, take a walk around the neighborhood, take the stairs instead of the elevator, just do something! Staying active during the colder seasons helps you stay flexible, gain a better balance, and strengthen foot muscles, which can decrease your chance of injury when you are exercising during the spring and summer.

Most of us still have a few weeks of cold weather ahead of us, so use this time to make sure you are ready to step into spring on the right foot.

By Dr. Alison DeWaters

Tags: Diabetes, Dr. Dewaters, Exercise, Exercising, foot pain, heel pain, howell
Posted in Seasonal Foot Care | 1 Comment »

Snowy, Wet and Slippery Grounds…Is There a Solution? YES!

Monday, February 7th, 2011

Living in the northeast and being surrounded by snowy, wet and slushy grounds, it is hard to find a shoe that fits for a change of environment. At Affiliated Foot and Ankle Center, LLP with locations in Howell, Edison and Monroe, we typically recommend a running shoe (example: New Balance or Asics) for post surgical and injured patients. Most patients complain because the slushy/icy pavement makes it uncomfortable and tough to walk with wet slippery sneakers. So what is the solution? Trail shoes.

Trail shoes are designed for rough and rocky trails, but it is the best shoe to wear for wet slippery terrain. Most trail shoes are waterproof and keep your feet dry in the cold wet weather. Trail shoes typically provide more protection than regular running shoes, with thicker soles to protect feet from rocks and debris, plus extra protection over the toebox or forefoot. For traction on varied terrain, rubber lugs on the outsole are usually deep and beefy, often with a multidirectional design for wet surfaces without slipping. Very deep lugs are designed for gripping, but make for less stability. Softer lugs are grippier, but wear faster than harder soles. Trail shoes usually have a wide and low profile so the foot is closer to the ground for more stability on irregular surfaces. Most trail shoes provide enough stability for people with mild overpronation, but severe overpronators may need some additional motion control. To correct overpronation, custom orthotics are recommended and can be supplied in our office. This would provide a firmer support for those who need extra help correcting their gait. Most people with a neutral gait or mild pronation can wear just about any trail shoe.

Picking the right shoe is one of the most important and toughest decisions people make. Having a hard enough time finding a comfortable shoe for an injured or abnormal foot, I recommend considering the following in evaluating shoes:

· Running stores are best for analyzing your gait. Even if the store doesn’t carry trail shoes, the expert staff at a running store can advise you on whether or not you need extra motion control. If you need help finding a running store in your area, your local podiatrist or foot & ankle surgeon can provide you with more information.

· Shop in late afternoon and wear typical socks. Feet can swell at least a half size during the day, so experts recommend trying on shoes in the late afternoon or evening. Socks also affect fit, so wear the socks you intend to wear with the shoes.

· Shoes should fit well right away. Shoes should feel comfortable right out of the box and recommend trying them on a carpeted surface

· Look for snug lacing. This is mostly a matter of individual preference.

· If you use orthotics, be sure the shoe is sufficiently roomy. Most trail shoes have removable insoles you can replace with custom orthotics, but roomier shoes let you place custom orthotics under the cushioning of the shoe’s own insole, which may be more comfortable.

· Replace trail shoes every 300 miles. EVA midsoles will have worn out by this time.

· Two pairs last longer. Alternating pairs so each has time to dry out completely between daily wearings can make both pairs last longer.

By Valerie Gregory, MSPT, CKTP

Tags: athletes, Exercising, howell, orthotics, proper footwear, runner, runners, shoes, sports injuries, trail shoes
Posted in Footwear | No Comments »

Cold Weather Exercising? YES!!!

Tuesday, January 4th, 2011

Winter running or biking outdoors is tough on your body temperature. It is best to dress in layers when exercising outdoors below 40 degrees Fahrenheit. One of the hardest things about exercising outside in the cold weather is dealing with cold feet. I battle that problem every winter. My running shoes are not the best for outdoor runs or bike rides. The wind goes right through my Asics Kayano’s and my feet go numb after 20 minutes.

So what is the solution? (Follow these helpful hints to keep your feet warm during cold weather exercise)

Wear running shoes with little mesh as possible. Most running shoes are made with a mesh fabric which allows moisture to evaporate, best for warm weather. Trail running shoes are the best for the cold and wet days. Most trail running shoes are somewhat water-proof and will give you a little more traction in the snow.

Be sure to wear a good pair of wicking socks made of fabrics such as acrylic, CoolMax, or wool. Never wear cotton socks, this applies to cold or warm weather, when running because they won’t wick away the moisture, leaving your feet wet and at risk for frostbite. If it’s really cold, you may need to wear two pairs of socks; one thinner (synthetic material) pair closest to your feet and a thicker (wool) pair over them. For this strategy, you have to be careful that your running shoes still fit properly with the extra layer. You may want to purchase another pair of running shoes that are a 1/2 size bigger than regular running shoes, so you have some extra room. To help prevent your feet from sweating too much, spray anti-perspirant on them before you put your socks on.

Your feet will obviously be the coldest at the beginning part of your run/bike ride. To avoid that uncomfortable feeling for your first mile or so, try marching or slowly jogging in place for a few minutes inside before you head out.

Some exercise enthusiasts love to put in hand warmers in their running shoes. I especially use them in my ski boots when I hit the mountains. They’re easy to use: Just take them out of the package and put them inside your sock, on top of your toes. Once your feet warm up, you can take them out so you don’t overheat.

Try to avoid puddles, slush, and snow. This may sound like common sense, but steer clear of wet ground. It may seem like fun to run in the snow for a little while, but your feet will get wet and cold quickly.

Wear a hat. This may sound strange as a cold feet prevention tip, but you can lose a reported 40% of your heat from your head. So, in order to help keep the rest of your body warm, you need to make sure your head is covered. Wear a wool or synthetic-blend hat that will wick away sweat.

Enjoy the outdoors and don’t be a couch potato!

By Valerie Gregory, MSPT, CKTP

Tags: Add new tag, athlete, athletes, Exercising, foot pain, Frostbite, howell, proper footwear, runner, runners, valerie gregory
Posted in General | No Comments »

Corn Pads Are Not Meant for the Vegetable or Your Feet!

Monday, July 26th, 2010

Corns are well known vegetables; however, on the foot, they are thick lesions that form on the top of the toe joints. In the foot and ankle community, they are also known as hyperkeratotic lesions and they form from pressure to the surface of bony prominences, especially on the toes. They can be painful as well as form abscesses if they are exposed to prolonged pressures from shoes.

Many people will purchase corn pads to help relieve pressure from the area and also attempt to reduce the lesion from the active ingredient, salicylic acid. For clarification, there are two types of corns- medicated and non-medicated. Medicated corn pads have an ingredient which is salicylic acid. The mechanism of salicylic acid is the break down the thick tissue. Basically, it causes a burn. When a burn occurs, it can lead to an infection. Once this occurs, most people will call the foot doctor.

Recently, I noticed on our schedule here in Howell that a new patient was coming to the office with an “infected toe from a corn pad.” I thought this was quite interesting because it is the summer and patients will try to “cheat” and use corn pads to get rid of the problem.

So, the patient comes into the office and he is diabetic and most diabetics have some loss of sensation in their lower extremities. Low and behold, this patient had no feeling in his feet. On top of that, the patient had a hot, red, swollen toe. It appeared to be a burn. He still had some thickened tissue on the fifth toe; so, I debrided or trimmed the lesion and an eruption of yellow, foul smelling puss came out of the toe. I took an x-ray and the bone was missing. I asked the patient, “How long have you used the corn pad?” He says, “For three weeks.” I proceeded to tell him that he had a severe infection and his toe needed to be amputated. The amputation was performed and he healed uneventfully.

The moral of this story is that medicated corn pads are not safe for some patients, especially diabetics, and they should not be used for long periods of time. If the corn is thick, patients should be seen by a podiatrist to see if the pressure is caused by a bony prominence. Medicated corn pads cause burns and in mild cases, patients are treated for burns and in severe cases, patients are treated for infection. If there is an urgency to use a pad, use a non-medicated corn pad. These are safer.

Corn pads are not used for the picnic nor for your feet…

By Dr. Jasen Langley

Tags: athletes, corn pads, Dr. Jasen Langley, Exercising, feet pain, foot, foot injury, foot pain, howell, proper footwear, runners, shoes, toe pain
Posted in General | 2 Comments »

Are Sandals OK for Summer?

Tuesday, May 25th, 2010

Being a podiatrist in Howell, NJ by the Jersey Shore, a large number of patients that present to the office with pain in their feet have underlying deformities but still want to wear sandals for the summer. While sneakers with orthotics are the most supportive, it is not always ideal for the summer and going to the beach or being by the pool.

Flip-flops have become increasingly popular over the last couple years but can also cause injuries to the foot due to the lack of support. I actually broke my fifth metatarsal wearing a pair when it caught on the saddle of a door. There instability is in the thin sole with only two thin straps. The important thing to remember is that they are not designed for activity but for style. There are some sandals that are designed with more support and can actually have an orthotic built in or can have an orthotic put in them. The things to look for in a pair of sandals for the summer are supportive soles that you cannot bend in half. Leather works very well and reduced skin irritation. The sandal should also be larger than the foot so the foot does not hang over. Avoid ankle straps and gladiator style sandals as they may cause irritation and blistering. Birkenstocks have larger more supportive straps on the top and similar styles provide more support and stability. Wedges also will give increasing instability and may cause ankle sprains if the heel slips off. Look for sandals that provides cushion and arch support built into to it. You should also not be wearing the same ones that you have worn for years. Like regular sneakers and shoes that should be replaced as they wear down, so should your sandals. A good rule is every 6 months for regular activity and more often for increased activity. If the shoes or sandals have worn in such a way that they are rolled in or out it is time to replace them. If you are planning to do a lot of walking, sneakers and orthotics are still going to be the most supportive and provide the most benefit. APMA has listed sandals that they recommend. Check with your local podiatrist to see if they have them in their office or where you can find these more supportive sandals.

By Dr. Alison DeWaters

http://www.footdoctorsnj.com/adewaters.html

Tags: alison, ankle, ankle pain, ankle sprain, Ankle Sprains, arch support, Dr. Alison Dewaters, Dr. Dewaters, Exercising, feet pain, foot, foot injuries, foot injury, foot pain, fractures, heel pain, howell, orthotics, Plantar fascial band, plantar fasciitis, proper footwear, sandal, sandals, shoes, toe pain
Posted in General | No Comments »

Which Running Shoes Are Best For My Feet?

Monday, May 3rd, 2010

This weekend was the New Jersey Marathon at Pier Village in Long Branch. I saw a lot of athletes all shapes and sizes were running to compete their best. Running is a sport for many ages and anyone can run. Plus it is cheap; you don’t need equipment or a gym, all you need is a good pair of running shoes. Because of the weather being warmer and days longer, I have seen more and more people running outside. Being a Physical Therapist at Affiliated Foot and Ankle Center in Howell, NJ many patients ask me, “Which running shoes are best for my feet?”

First you have to figure out the type of feet you have: flat feet, high arched feet, or neutral or normal feet. If you’re looking at your foot in a standing position, you’ll know you have flat feet if you don’t see any arch. The bottom of your foot, from your toes to your heel, is completely flat. If you do the footprint test, you won’t see an inward curve from your big toe to your heel. If you’re flat-footed, you’re most likely an overpronator, which means that your feet roll inward when you run. You will probably need a running shoe that maintains your stability. Look for the words “motion control” and “stability” on the box of running shoes you are considering. In addition to motion-control shoes, some flat-footed runners also need to wear orthotics. Orthotics or custom-made shoe inserts that correct foot issues can be made at our offices in Howell, NJ, Edison, NJ, Carteret, NJ or Monroe, NJ. We will make a custom mold of your feet and design an orthotic that best suits your needs.

If you have high arches, you’ll notice a high arch on your foot. If you do the footprint test, your print will curve inward, making the middle part of your foot look very thin. If you have high arches, you probably supinate or underpronate, which means your feet roll outwards as you run. You need to look for flexible shoes with a soft midsole that absorbs shock. When buying running shoes, look for options with the words “flexible” or “cushioned” included in their descriptions.

If you’ve examined your feet or your footprint and it doesn’t look flat-footed or high-arched, you most likely have a neutral or normal foot. Your footprint will have a noticeable curve inward, but not by more than 3/4 of an inch. This is the most common type of foot, and it’s also the least susceptible to injury provided it’s equipped with proper shoe gear. If you have normal feet, you can choose from a wide variety of running shoes, including ones made for neutral runners.

After you have examined your foot and you still cannot determine the type of feet you have, it will benefit you to be evaluated by a foot and ankle specialist. We can help you determine what type of feet you have and suggest shoes that are best suited for your needs.

By Valerie Gregory, MSPT, CKTP

http://www.footdoctorsnj.com/physical.html

Tags: ankle, ankle pain, arch support, Exercise, Exercising, feet pain, foot, foot injuries, foot injury, foot pain, heel pain, howell, nj, orthotics, plantar fasciitis, runner, runners, running, shin splints, shoes, sports, sports injuries, sports injury
Posted in General | No Comments »

Nintendo Wii; Take Proper Precautions

Monday, May 11th, 2009

Sports injuries are extremely common from the student athlete, professional athlete and the weekend warriors, but injuries from video games? Not so much, right? Injuries from video games are now becoming something that we are seeing in the office more regularly. Now this is not what you are thinking, this is a more specific injury related to the Nintendo Wii. Do not get me wrong; this is an incredible toy and can be used for playing and also for workout routines and even physical therapy but proper precautions must be taken.

We have a Wii and the Wii fit in my home and we did set rules for playing in the house. I am sure that you have heard about the controllers going through the TV screens, so everyone must wear the wrist straps. Well just as we have rules to prevent this we also have rules to prevent injuries. When playing any of the sporting events that require movement there must be enough space and no objects in the way. With many of the games, such as tennis, requiring you to move around, it is possible to trip on an object, toy or furniture. We have treated patients for simple things such as sprains to an ankle fracture from a fall while playing Wii.

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Tags: Exercise, Exercising, foot, nintendo wii, physical therapy, sports, sports injuries
Posted in General | 2 Comments »

Safety at the Start of Summer

Sunday, April 12th, 2009

Summer is on the way and the thought of bathing suit season is on a lot of peoples mind. With that there is a surge on outdoor and fitness activities. After a winter of hibernation, many people have an increase in injuries when activities are started. It is important that as we start our spring fitness awakening we take some proper precautions.

The biggest precaution is for patients with any cardiac or hypertension issues to consult with there primary care physician, or PCP, prior to starting any new routine. Upon starting it is important do not jump right in. There should be a gradual increase to the desired level of activity. Stretching is imperative to prevent strain to the muscles and tendons, especially the Achilles tendon and plantar fascia. Proper warm up routines and cool down routines are essential for not only preventing injuries but also for the cardiovascular system.

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Tags: Exercising, foot, plantar fasciitis, proper footwear
Posted in General | No Comments »

Posts Tagged ‘Exercising’

What is the Best Way to Train for a Half Marathon?

Shin Splints Rx

Get Your Feet Ready for the Spring…Right Now!

Snowy, Wet and Slippery Grounds…Is There a Solution? YES!

Cold Weather Exercising? YES!!!

Corn Pads Are Not Meant for the Vegetable or Your Feet!

Are Sandals OK for Summer?

Which Running Shoes Are Best For My Feet?

Nintendo Wii; Take Proper Precautions

Safety at the Start of Summer

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