Top 5 Running Injuries

One of the perks of living in Chicago is that you never know what the weather will be like. We are currently experiencing unusually warm weather this March which means that runners are hitting the trails early this year. Taking proper precautions can eliminate or minimize running injuries to keep runners on the trails longer.

Shin Splints

Runners know they have shin splints when they experience shooting pain near the front or sides of the shin bones. Performing shin stretches and toe raises will stretch out the muscles and will prevent shin splints from occurring. Replacing running shoes often will also help to prevent shin splints. Shoes wear out over time and feet need proper support.

Stress Fractures

Stress fractures are caused by repetitive force on the lower extremities that occur over a period of a couple of days, weeks, or months. If a foot or ankle swells and increases in swelling over time with localized pain, the runner may have a stress fracture. If these symptoms appear, stop running and visit my office. Stress fractures take about 8-10 weeks to heal. Various treatment options are available such as bracing, casting, and rest.

Morton’s Neuroma

Runners may not know the official name, but they know the symptoms. Burning, stinging pain in the third and fourth toes, “pins and needles” and numbness in other toes, and pain on the ball of the foot are the symptoms of Morton’s Neuroma. This is caused by wearing shoes that are too tight. Prevent Morton’s Neuroma by wearing shoes that have a roomy toe box. Loosening the shoe laces will help to elevate the tightness in the shoe. Orthotics and wide shoes can prevent it from re-occurring.

Achilles Tendonitis

Achilles Tendonitis is the irritation or inflammation of the tendon in back of the lower calf that attaches to the back of the heel. Frequent stretching, shoe inserts, and arch supports help to prevent this injury. Short term treatment is ice, pain relievers, and rest. If short term measures are not effective, visit my office for further treatment.

Plantar Fasciitis

This injury occurs when too much stress is put on the bottom of the feet. Symptoms are inflammation and pain from the bottom of the foot from the heel bone to the toes. Preventive measures are stretching before and after running. Runners can also tape their feet, or use orthotics or inserts.

American Podiatric Medical Association. (2012). Top Five Running Injuries. Retrieved from http://www.apma.org/runninginjuries

What's Wrong with my Toe?

If you bend your toe and it look like an upside-down V when looking at it from the side, chances are you have a hammertoe. It can happen to any of the toes, but most frequently affects the second through fifth toes. The toe bends at the first joint of the digit.

At home help for relief of a Hammertoe:

• At your local store, you can find non-medicated hammertoe pads that will decrease the pressure caused by the hammertoe.

• Evaluate the shoes you are wearing. Shoes with a deep toe box allow for extra room for the toe.

• Always use ice to reduce any swelling or inflammation that may occur.

• If you must wear heels, make sure they are two inches tall or less. The higher the heel, the more pressure that will be places on the hammertoe.

• The best type of shoe to wear is a loose-fitting shoe. This will increase the amount of time you are able to walk comfortably on your feet.

• Children outgrow their shoes very rapidly so keep an eye on how the child’s shoes fit over time. You may need to purchase shoes more often.

• If pain persists, make an appointment to come see me.

These treatment methods will help reduce the pain and swelling of the hammertoe, but does not cure it. Use these methods until your appointment where I can properly evaluate and repair the hammertoe.

Have you ever had a Hammertoe? How did you care for it?

Picture link:
http://www.dakotafootankle.com/wp-content/uploads/2010/03/hammertoe2.jpg

Patient Checklist

If you are visiting me for the first time, review our checklist of information you will need to know or bring with you.

• Make a list of symptoms and questions. Some time patients forget to mention something or have questions they forgot to ask during the examination. Writing them out and bringing them to the appointment will ensure all of your questions will be answered.

• Make a list of all medications and any previous surgeries.

• Bring any important medical records, lab tests, or Xrays.

• Contact your insurance. Depending upon your coverage, you may need a referral.

• If you have any special needs, tell the receptionist while scheduling the appointment. If your situation changes from scheduling to appointment time, call and inform the staff.

• If you feel it may be helpful or may need someone to drive you home, bring a friend or family member to the appointment.

• If your foot or lower extremity problem occurs when you are walking or exercising, bring your exercise shoes with you. I will evaluate your shoes and make any recommendations based on the type of shoe you wear. The padding in the shoe many not be enough or too much depending upon the shape of your foot.

Burn Care

Stepping into a kitchen without socks or shoes can be dangerous. Think about it, have you ever been cooking and grease splattered onto your skin? Or maybe dropped a piece of hot food onto your foot? Burns can happen on the feet or lower extremities at any time, not just in the kitchen. Be prepared with proper burn care for the feet. Follow these steps the next time a burn occurs on the foot.

• Place the burn under cold water immediately.

• Soak the foot in water and a small amount of mild soap.

• Using a soft washcloth, remove any loose skin or debris to avoid possible infection.

• Blot the burn dry with a clean washcloth.

• Once dry, apply a pain relieving ointment like Neosporin or an antibiotic ointment.

• Apply a bandage large enough to cover the burned area.

• Change the dressing twice a day until the burn is healed.

• For the duration of the burn, wear loose white socks.

• Elevate the foot above your heart to decrease swelling.

• Walking on your foot will prevent the accumulation of fluid and promote healing.

• Take ibuprofen for pain and to reduce swelling.

• If the burn is second or third degree, make an appointment right away.

Things Not To Do:

• Don’t use ice cold water to wash out the burn.

• Don’t use petroleum jelly or body lotion on the burn.

• Don’t wrap the foot because it will reduce the circulation and hinder healing.