Running Precautions

We made it; tomorrow is the first day of spring! Though it is still possible to see snow in the springtime, temperatures have climbed above freezing, and more and more people have taken their activities outdoors. It’s hard to drive down the street and not see someone running on the sidewalk. If you are one of those people hitting the pavement, taking proper precautions can help keep you outdoors all running season.

Before running, stretch the muscles in your shins to prevent shin splints from occurring. It is also a good idea to replace your running shoes often. Shin splints can cause shooting pain near the front or the sides of the shin bone and can take you out of your running game for a while.

Wearing shoes that leave enough room will help prevent Morton’s Neuroma. This can cause stinging pain and numbness in the toes and pain in the balls of the feet. If you have experienced Morton’s Neuroma before, orthotics can be a way to help prevent it from re-occurring.

Proper stretching and arch support help to prevent Achilles Tendonitis. This is inflammation of the tendon that attaches to the back of the heel.  If you feel pain or irritation in that area, rest, ice and pain relievers can help. If pain persists, you should see a physician.

Too much stress on the lower extremities can cause Stress Fractures or Plantar Fasciitis. If you experience pain or swelling in your foot or ankle, it is best to see a physician. He will be able to properly diagnose you and set you up with a treatment plan to get you back at your running routing.

Image by Hernan Pinera. Run. (2013). Flickr.

Flip Flop Facts

It seems like just yesterday we were talking about how to pick the proper boot to protect your feet from the harsh winter. The weather is warming up, which means summer and sandal season are right around the corner. Before you ditch your closed toed shoes for something more open, here are a few facts about flip flops that you should be aware of.

Cheap flip flops that have no support put pressure on the outside of the foot instead of the heel while walking, which can change your stride.

Injuries such as twisted ankles and stubbed toes can occur from tripping over the front of flip flops.

The thong part of the sandal that keeps your foot from pushing forward can cause blisters due to rubbing. Chose flip flops with thongs made of soft leathers rather than plastic.

Your toes can get cramped since they are doing all the work gripping the flip flop. Limit the amount of time you are walking in them.

The lack of support can cause pain in the tendons alongside the shins.

Flip flops wear out quickly. If you are going to wear this type of shoe, it is best to buy new from one season to the next.

The sturdier, the better. If you can bend the flip flop in half, it is best to leave them on the sale rack. There are flip flops that offer arch support and shock absorption to better support your foot and ankles.

Image by Bill Selak. Flip Flops. (2007). Flickr.

Foot Pain

Foot pain is a common grievance and a popular reason patients seek out a podiatrist. There are many causes and different types of foot pain. Here are just a few:

Plantar Fasciitis: The band of tissue connecting the heel bone to the toes becomes inflamed

Causes: Excessive pronation, high arches or flat feet, ill-fitting shoes

Complaint: Heel pain that is at its worst first thing in the morning when getting out of bed

Heel Spurs: Abnormal bone growth on the bottom of the heel bone

Causes: Abnormal stride, ill-fitting shoes

Complaint: Foot pain while walking or standing

Metatarsalgia: Pain and inflammation in the ball of the foot

Causes: Strenuous activity or ill-fitting shoes

Complaint: Persistent pain

Stone bruise: A deep bruise of the fat pad on the heel or ball of the foot

Causes: Impact injury or stepping on a hard object

Complaint: Persistent pain

Turf Toe: Pain at the base of the big toe due to physical activity

Causes: Strain from hyperextension of the big toe

Complaint: Toe Pain

Toe Sprain: Damage to the tendons or soft tissue of the toe

Causes: Stubbing your toe

Complaint: Pain and swelling

Foot pain is not normal and should not be ignored. There are a number of diagnoses made from a foot pain complaint. Your physician will be able to recommend treatment once the problem is identified.  

Image by Corey Balazowich. Cold Feet. (2007). Flickr.

What do you know about Athlete’s Foot?

1. Athlete’s foot is:

A. A bacterial infection

B. A fungal infection

2. You can get athlete’s foot by:

A. Touching the feet of a person who has it

B. Walking barefoot on contaminated surfaces

C. Both A and B

3. True or false? You can spread athlete’s foot even if you don’t have the infection yourself.

4. Which is not a symptom of athlete’s foot?

A. Itching

B. Burning

C. Ingrown toe nails

D. Peeling

5. True or false? After you have athlete’s foot, you are more likely to get it again.

6. The medical term for athlete’s foot is:

A. Tinea Pedis

B. Osteophyte

B. Talipes Equinovarus

7. How many types of athlete’s foot are there?

A. 1

B. 2

C. 3

D. 4

8. What are they?

A. Toe web infection

B. Moccasin-type infection

C. Arch infection

D. Vesicular Infection

If your athlete's foot does not resolve from over the counter medications, see a physician. He will be able to confirm a diagnosis and create a plan of treatment.

For answers, check the comments below.

Image by Tiffany Terry. Question Mark? (2011). Flickr.

Morton's Neuroma

Morton’s neuroma is a swollen or thickened nerve in the ball of your foot. When tight shoes pinch the toes together too often over a period of time, the nerves that course between the toes can swell and get thicker. Morton’s neuroma causes a burning or sharp pain, most often between the third and fourth toe. You may also experience numbness or a pins and needles feeling. Sometimes it feels like there is a lump inside the ball of the foot.

A physician can typically diagnose this problem via a physical examination. He may squeeze your toes together and press on the bottom of your foot to see if it causes pain. An x-ray may be used to rule out other causes of pain.

At home treatments include:

• Icing the area for 10-15 minutes at a time
• Taking anti-inflammatory medication to relieve pain and swelling
• Resting and limiting activities that stress the area
• Massaging the foot to relax the muscles around the nerve
• Switching to shoes that leave enough room for the toes

If these steps do not provide relief, a physician will be able to recommend the next course of action. This may include devices that spread the toes to avoid squeezing the nerve, orthotics, steroid shots and surgery. 

Image by Elvert Barnes. Self.Hand.Foot.SW.WDC.30nov05. (2005). Flickr.

Cold Weather Foot Protection

The groundhog has predicted more cold weather to come. When spending time outside, it is important to dress appropriately and listen to your body. Follow these cold weather tips to keep those lower extremities safe from plunging temperatures.

Wet feet can result in frostbite. Help keep feet dry by wearing boots made of water-resistant synthetics or water-proof leather.

Wear socks that wick away moisture.

When snow is present, wear boots that come above your ankle in order to keep snow from sneaking in.

If feet do get wet, go back indoors to dry off and put on a dry pair of socks.

Boots with fleece lining will help to keep feet insulated.

If you feel feet becoming cold and toes starting to become numb, take a break from the harsh weather and step inside to warm up.

Wear shoes with traction to prevent slipping on ice.

Be sure to stretch prior to outdoor activities. Lower temperatures means muscles take longer to warm up, which can leave you vulnerable to muscle injuries.

Image by Malika Ladak. Sorels. (2013). Flickr.

Blisters

Blisters are a common occurrence that can typically be treated at home. These fluid-filled lesions can develop for many reasons and can be painful or irritating. The most common reason blisters pop up is wearing new or ill-fitting shoes that rub against your skin. It is also possible for blisters to develop from injuries to the skin such as burns from heat or chemicals, exposure to freezing temperatures, and pinching.

A small, unbroken blister will typically heal on its own. Wear a loose bandage over the area to protect it from irritation.

Blisters that are on the bottom of the foot can be protected from pressure with a circular pad that has a cutout in the middle (the pharmacist at your local drug store can be helpful in finding this). The area over the blister should be left open.

A large, painful blister may have to be drained. It is best not to do this on your own. The broken skin is at a risk for getting infected. Your physician will be able to properly treat the area.

If a blister pops naturally, wash the area with soap and water and apply antibiotic ointment and a fresh bandage. Keep the area dry and clean and let the wound breath at night. Be sure to check the area frequently for any signs of infection.

If any of the following happens, call your physician:

Your blister becomes warm, red, swollen or increasingly painful

You develop a fever or flu like symptoms

Your blister develops pus 

Image by Clay Junell. Juicy Running Blister. (2008). Flickr.