summer

How To Prevent Common Running Injuries

Foot-Friendly Tips to Prevent Common Running Injuries

Warm weather causes many people to start bringing their exercise out of the gym and onto the sidewalks. It is also the start of the season for many people preparing for marathons and other races.

Making running part of a workout routine leads to better physical stamina and a more positive state of mind—but a detrimental foot or ankle injury can quickly stop runners in their tracks. Keeping feet healthy and pain-free can go a long way toward ensuring that every run is enjoyable, for both experienced runners and those just starting out. Following these simple steps before lacing up your running shoes could keep foot and ankle injuries at bay.

Select a good running shoe:

Runners should be aware that deciding on which shoe is right for them means more than which one is the most comfortable.

According to Karen Langone, DPM, president of the American Academy of Podiatric Sports Medicine (AAPSM), the most important running tip is proper shoe selection. “A running shoe purchase is dependent upon the type of foot and function of the foot for the individual. Runners should research shoe construction and keep in mind that footwear can vary in size from one manufacturer to the other,” she said.

An appointment with one of our trained physicians can help educate you on how different shoes can impact the amount of damage being done to your feet and how to minimize injuries.

Select good socks:

Choosing the right socks can be a big part of keeping your feet healthy during your runs. Runners should always fit shoes with the socks that they plan on wearing. Socks should be made of a poly-cotton blend that pulls moisture from the skin, fit well, and be comfortable when worn with a running shoe.

Stretch out and build momentum:

Before a run, begin by warming up and gently stretching for 5-10 minutes, focusing on lower leg muscles. Amateur runners should start with short distances, increasing distance over time to help prevent injury. All runners should begin every workout slowly, as this allows the body to warm up further and decreases the chance of muscle strain. Runners should also focus on keeping both the feet and entire body relaxed, avoid tensing or cramping toes, and run with a gait that feels the most natural. Cease running immediately if any pain is experienced.

Cool down and rest:

After reaching the end of a running workout, cool down and stretch for about 10 minutes. Submerging the lower extremities in an ice bath after longer runs can reduce muscle soreness, as can the use of a self-massager designed for post-athletic activities.

Muscle pain is common after exercise, and minor injuries may be treated with the RICE regimen (rest, ice, compression, elevation). However, if pain does not resolve itself after several days—or returns immediately upon resuming exercise, it is recommended you contact one of our physicians to help diagnose the problem before it gets any worse.

Frequent runners should see a podiatrist on a regular basis to maximize any running program and prevent serious injury.

For more tips or for help diagnosing a problem, contact us to schedule an appointment. Visit our specials page to sign up for a free consultation today!

Goodbye Pain, Hello Nice Weather!

It’s time to put the spring back in your step!

Along with the warm weather of spring comes increased outside activities. Whether it’s a new-found love for gardening, getting more exercise, or simply taking the dog for more walks, outside activities become a bigger part of everyone’s regular routine during this time of year. This means you will probably be spending an extended period of time on your feet and noticing aches, pains, or other issues with your feet and ankles.

Who wants to suffer through this nice weather? Now is the perfect time to take care of any pain or cosmetic issues with your feet and ankles you may have been putting off. Whether you need a diagnosis and a treatment plan or already know your issues and need care from a podiatrist you can depend on, our physicians are here to help you improve your health.

Foot and ankle pain can result from many different problems. Everything from how your shoes fit to how well your circulatory system is functioning to new or old sports injuries are all causes for increased aches and pains.

Our website features an interactive foot and ankle diagram which can be great way to narrow down the type of problem you are having. The diagram allows you to pinpoint the areas you are having problems and will display common conditions for that designated region.

Take control of your health this spring and sign up for a free consultation today!
Discussing your concerns and diagnosing your pain is the first part in finding a solution.

Foot and Ankle Care Associates is dedicated exclusively to the diagnosis and treatment of all pediatric, adolescent and adult foot and ankle problems.

Let us help you walk through life pain free.

Get Your Feet In Shape!

Are your feet beach ready?

Now is the time to start getting your feet ready for the summer season. Your feet deserve to be in the best shape they can be.

Foot & Ankle Care Associates offers great solutions to many common cosmetic feet problems. Such As:

Nail Fungus

Approximately 6-8% of adults suffer from nail fungus. The condition can be painful, embarrassing and hard to treat.

We offer a state of the art procedure called laser nail treatment. This fast and painless alternative to medication can be just the solution you are looking for. The laser works by passing a light through the toenail to kill fungus that lives below the nail without causing damage to the nail or surrounding tissues. With our new treatment, it’s all done in a matter of minutes at one of our offices. Within a few months, the nail grows out and you are left with a clearer and healthier nail!

Visit our specials page to save 10% on laser treatment for nail fungus.

Warts, Bunions, and Hammertoes

Warts are one of several soft tissue conditions of the foot that can be quite painful. They are caused by a virus, which generally invades the skin through small or invisible cuts and abrasions.

Lasers have become a common and effective treatment. A procedure known as CO2 laser cautery is performed under local anesthesia either in your podiatrist’s office surgical setting or an outpatient surgery facility. The laser reduces post-treatment scarring and is a safe form for eliminating wart lesions.

A bunion is an enlargement of the joint at the base of the big toe that forms when the bone or tissue at the big toe joint moves out of place. This forces the toe to bend toward the others, causing, an often, painful lump of bone on the foot. Symptoms include redness, swelling, or pain at or near the base of the big toe, and possibly corns or other irritations caused by the overlap of the first and second toes.

To care for bunions, you can try several different options, including applying a commercial, non-medicated bunion pad around the bony prominence or wearing shoes with a wide and deep toe box. If your bunion becomes inflamed and painful, apply ice packs several times a day to reduce swelling. Avoid high-heeled shoes over two inches tall. Make an appointment with a podiatric physician if pain persists.

A hammertoe is a bending of the toe at the first joint of the digit. This bending causes the toe to appear like an upside-down V when looked at from the side, which can be painful and cause redness and swelling. Any toe can be involved, but the condition usually affects the second through fifth toes, known as the lesser digits.

The treatment options vary with the type and severity of each hammertoe, although identifying the deformity early in its development is important to avoid surgery. Podiatric medical attention should be sought at the first indication of pain and discomfort because, if left untreated, hammertoes tend to become rigid, making a non-surgical treatment less of an option.

Athlete’s Foot

Athlete’s foot is a skin disease caused by a fungus, usually occurring between the toes.
The fungus most commonly attacks the feet because shoes create a warm, dark, and humid environment, which encourages fungus growth.

If an apparent fungus condition does not respond to proper foot hygiene and self care or if there is no improvement within two weeks, contact one of our offices. Our physicians can then determine if a fungus is the cause of the problem and offer a proper treatment plan.

Other Conditions:

Visit our Conditions and Treatments page for a more in-depth list of common conditions.

Don’t Wait Any Longer

Let our trained physicians help you get your feet back in shape and offer the best treatment plan to have you running down the beach footloose and carefree in no time!

Keep on Your Toes: How to Wear Flip-Flops Safely

It’s an unwelcome fact that warm weather lovers don’t want to hear: your favorite pair of flip-flops is bad for your health. The health of your feet, that is.

A survey by the American Podiatric Medical Association (APMA) found that 50 percent of Americans have experienced foot pain or discomfort at some point. Improper footwear is often a chief cause of this pain, and many types of flip-flops can directly cause foot problems due to lack of support and other factors.

“During the warmer months of the year, many podiatrists treat a greater number of foot problems that can be traced back to wearing flip-flops,” said Michael King, DPM, president of APMA. “However, people don’t have to give up wearing this type of footwear altogether. There are certain types of flip-flops that offer a superior amount of stability and support than others.”

Looking to avoid a flip-flop fiasco? View the video below for a list of helpful flip-flop tips:

For a list of flip-flops with the APMA’s Seal of Acceptance, click here.