Posts Tagged ‘runner’
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 »
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
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Tuesday, April 12th, 2011
Serious runners agree that wearing the right shoe is very important. Wearing the wrong shoe can cause discomfort and even injuries. But what if wearing no shoes while running was an option? Common sense tells us that wearing shoes protect and support our feet. Believe it or not, some runners are now choosing to run without shoes. These runners believe that barefoot running provides several benefits such as reducing foot injuries, strengthening the feet, arches, and knees, and also providing the satisfying natural feeling of your feet on the ground. Do a search on the Internet and you will quickly discover that barefoot runners are very passionate about their decision to leave their shoes at home!
Barefoot running is just now becoming more popular in the United States, but Kenyan runners have competed barefoot in marathons for several years. Although Kenyan runners have had much success with barefoot running, podiatrists are not yet ready to give all patients the OK to run regularly barefoot. Even the most advanced runner in a safe environment can be the victim of an unexpected sharp rock. The benefits of barefoot running may seem tempting, but there is simply not enough research that compares the long term benefits and risks of running with and without shoes.
Barefoot running is not for everyone. For instance, diabetics and patients who experience numbness of the feet should ALWAYS wear proper shoes when running. If you want to know if barefoot running is a safe option for you, set up an appointment at the Affiliated Foot & Ankle Center, LLP. We can examine your feet and provide you with professional advice to help you make a better choice about barefoot running. The Affiliated Foot & Ankle Center, LLP has locations at Howell, Edison, and Monroe, New Jersey.
Remember, like most exercises, barefoot running is something that will require practice, so be patient and ease into the technique. Keep in mind that there are also new types of shoes such as Nike Free and Vibram Five Fingers that can give you that natural feeling without going shoeless. No matter how you feel about the subject now, barefoot running is certainly a trend to watch. With continued interest and more research, barefoot running may prove to be a safer, healthier, and cheaper alternative to running with shoes.
By Dr. Varun (Ben) Gujral
Tags: Affiliated Foot and Ankle Center, athletes, Dr. Varun (Ben) Gujral, edison, Exercise, foot injuries, foot injury, foot pain, monroe, proper footwear, runner, runners, sports injury
Posted in Footwear | No Comments »
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 »
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
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Tuesday, September 14th, 2010
In a recent article, in the New York Times, dated September 7, 2010, the author reveals that there are a number of topical non-steroidal anti-inflammatories (NSAIDS) that being used in multiple specialties for pain. Some of the medications come in gels, liquids, and even patches. The active ingredient is Diclofenec Sodium, also known as Voltaren. Voltaren, in oral form, is an excellent NSAID; however, it has been linked to liver problems and GI upset.
There are a few commonly prescribed topical NSAID and they are Flector Patches, Voltaren and Solaraze Gel (which is used off the label). These medications are excellent for arthritic pain and very few side effects; however, as stated in the New York Times article, there are no known or very little randomized controlled studies available. My experiences with these drugs have been good and hopeful for patients that have trouble tolerating Voltaren. I have been employing topical anti-inflammatories for the past 6 years as a podiatrist in Howell, NJ.
In our office, I will prescribe NSAID patches for heel pain. The compliance, or in other words, patients using these drugs as prescribed, has been 90-95%. There are some patients who skeptical because they cannot understand how medication is delivered through the skin. These patients will start using the medications and they will “test the waters” by stopping use of the patch or gel and the pain returns to the foot. Patients are truly fascinated that pain relief can be delivered through the skin.
Now, these topical medications are not for everyone. Patients who have bleeding disorders, GI upset, Kidney disease, Liver disease, and also, patients who are taking blood thinners should consult with their doctor. Even though a direct and relatively minimal amount is delivered to the area of pain through the skin, there are not many studies to show the health effects of these medications.
If you are suffering with pain, consult with your doctor for an alternative to taking an oral form of NSAIDS. Even though these oral medications are relatively new in the United States, these old medications, topical NSAIDS, are going to be the future for pain management.
If you have any questions, please feel free to contact our Affiliated Foot and Ankle Center, LLP office.
By Dr. Jasen Langley
Tags: athlete, Dr. Jasen Langley, feet pain, foot, foot injuries, foot injury, foot pain, heel pain, howell, runner, runners, sports, sports injuries, sports injury
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Wednesday, May 5th, 2010
On Saturday, June 5, 2010 with registration beginning at 7:30am and race time beginning at 9:00am, The Howell Township Education Foundation in conjunction with the Freehold Area Running Club with be holding it’s 1st annual “Race to Educate” 5K Race beginning and ending at Howell Middle School South located at 220 Ramtown-Greenville Road in Howell.
“ The Howell Township Education Foundation wanted to bring a multi-dimensional event like this to the community for a long time and we’ve all pulled together to create a really great race for the avid runner or for a family to attend for a day of fun,” says Mr. Mark Ackermann, Chairperson of the Howell Township Education Foundation. The event will include a 5K race beginning and ending at Howell Middle School South that promises a great course for the runners to enjoy with safety measures for the race to be taken by the Howell Township Police Department. In addition to the race, the event will have an area of fun including vendors, a DJ, food and drinks, and more. Along with the main race, there will also be a “Family Fun Race” for children ages 12 and under on a course designated for this separate from the 5K race area. While enjoying a day of fun, you will be supporting an incredibly great cause for the community. All proceeds from the event will go the Howell Township Education Foundation (HTEF) which is a voluntary, non-profit organization established in 2005. The mission of the dedicated volunteers is the promotion, sponsorship, and expansion of innovative programs designed to enhance and enrich the curriculum of our public school students.
Pre-Registration for this event is $20.00 if postmarked before May 28th and after this date, including race day registration, will be $25.00. The first 300 people registered will received a free T-Shirt, but if registered on race day, T-shirt sizes cannot be guaranteed. There are several ways to register for this event. You can sign-up online at www.RaceForm.com/Educate or at http://www.active.com/running/howell-nj/howell-5k-race-to-educate-2010. Another option is to mail a check and make payable to “Howell Township Education Foundation, PO Box 579, Howell, NJ 07731”. For more information, you can visit www.HowellTownshipEudcationFoundation.com, email RaceToEducate@yahoo.com or call (732) 905-1110. Grab your running shoes, tell your friends and family, and be part of this 1st Annual 5K Race event in support of the local schools.
Tags: 5K, 5K Race, howell, marathon, runner, runners
Posted in General | 1 Comment »
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
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Tuesday, April 20th, 2010
Ankle sprains are one of the most frequent injuries that occur in athletes. The inversion ankle sprain is where the foot goes inward and is the classic rolling of the ankle. Prevention of this type of injury in athletes that have a tendency to roll their ankle has been a large debate. To tape or not to tape has been the question. Taping vs. prefabricated bracing has been researched on both the efficacy and the cost of each. It has been shown that both can reduce the risk of recurrent ankle sprains. It also has been shown that taping and bracing does help to strengthen the ankle and also improve the proprioception. Proprioception is the body’s ability to detect where it is in space, which is often damaged with a sprain, which leads to recurrent sprains.
Taping has been shown to reduce the risk of ankle sprains in the athlete that is prone to the inversion ankle injury. There are several issues with taping though. Some athletes develop irritation from the taping. There are variations in the person taping. The tape has also been shown to loose its efficacy in as soon as 10 – 30 minutes. Taping can also be more costly as you add up the cost of the tape on a regular basis and the time of the person taping. The cost of one roll of tape is on average $1.40, which is needed for one ankle plus the cost of pretape, lubricant and the person taping, it can cost over a thousand dollars per athlete per season. Taping does work very well but the cost and loss of strength has been points to advocate the use of a prefabricated brace. Taping can also not be adjusted by the athlete.
Bracing has also been shown to decrease the risk of ankle sprains. Ankle braces are prefabricated and not being custom to each athlete may cause some irritation to certain patients. The ankle brace can be adjusted by the individual athlete during the course of the game or practice, which cannot be done with the tape. The cost of the brace is anywhere from $35-$100 which is significantly less than the cost of the tape.
Overall both taping and bracing are both effective ways of reducing ankle sprains. Bracing is a more cost effective way of reducing the ankle sprain and since there is no learning curve, it is always applied properly and can be adjusted by the athlete his or herself.
By Dr. Alison DeWaters
www.footdoctorsnj.com
Tags: Alison DeWaters, ankle, ankle pain, ankle sprain, Ankle Sprains, athlete, athletes, Dr. Dewaters, feet pain, foot, foot injuries, foot injury, foot pain, runner, runners, sports, sports injuries, swollen foot
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Monday, May 4th, 2009
As our group come to an end of a scholastic outdoor track season, there were several competitive runners who developed tibial stress fractures. These runners usually participated in the hurdles or any event that required high impact on the lower extremity. These patients have an extremely difficult time in participating in practice or in meets.
Recently a patient visited our office and stated that she had extreme pain in both legs. This was a young 15 year old female who ran daily and participated in the hurdles and relay. Her mother stated that the pain was gradual and started to increase on daily basis and worsened during track practice. Also, the mother stated that the school’s trainer said it was “shin splints” and started a taping regimen without any further recommendation for follow up.
While in the office, the examination revealed some swelling and severe pain on the shin or the anterior tibial. This pinpoint pain causes guarding. Sometimes, there can be bruising or redness. On gait analysis, the patient can produce a limp or what we call an antalgic gait.
While in the office, x-rays were taken of the both legs and no apparent fracture was noted. Sometimes, a noted line or translucency can be noted consistent with a stress fracture. Diagnostic tests such as bone scans and MRI’s are appropriate modalities and due to her age, the radiologist recommended an MRI. This test was performed and tibial stress fractures were noted on both legs. (more…)
Tags: athletes, bruising, Exercise, foot, orthotics, physical therapy, redness, runner, runners, shin splints, sports
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