Posts for tag: running injuries
If you see blood pooling underneath a toenail or fingernail that is accompanied by intense pain, you can have immediate relief from a podiatrist. This is called a subungual hematoma–subungual meaning “under” and hematoma meaning “blood.” When blood builds up between the nail plate and nail bed, it creates a painful and unsightly injury.
READ MORE: Finger and Toe Discoloration
Subungual hematomas can be caused in a few different ways. You might accidentally hit your nail or drop something on it. It could be the result of sudden contact in sports or the crushing of a nail when you slam your fingers in a door. This is also a common injury for runners and athletes who wear tight shoes that don’t leave enough room for the toes.
Due to the pressure caused by the buildup of blood, intense and throbbing pain are the most common symptoms of a subungual hematoma. This will always be accompanied by red or black discoloration visible under the nail plate. Subungual hematomas can also occur in conjunction with other injuries such as fractures, cuts, and bruising of the finger itself. Even without pain, if the discoloration covers more than 50% of the nail, seek medical assistance from your podiatrist.
READ MORE: Types of Broken Bones
Immediate relief of your pain is available with a single office visit. Your podiatrist will perform decompression, also known as trephination, to drain the blood and begin healing. After numbing the affected area, your doctor may use a cautery device to painlessly burn through the nail or the nail may be perforated by a large-gauge needle. Both methods will allow blood to drain, relieving pressure and pain. In severe cases with significant bleeding or injury to the nail plate, your podiatrist may choose to remove the nail to check for lacerations on the nail bed.
Podiatrists can treat injuries to the nails of the hands and the feet. If you have a subungual hematoma, call the Foot and Ankle Wellness Center today to get immediate relief for your pain!
Running is a great activity for your heart and overall health, but it can also be boring. Mile after mile of sidewalk, roadway, and houses can become monotonous and leave you uninspired when it comes time to work out. There is another option!
Fun events such as Savage Races, Mud Runs, the Obstacle River Run, the Green Beret Challenge, and Warrior Dash have given people a reason to start running again. These trails feature obstacles, and challenges participants will hurdle (sometimes literally) to get to the finish line.
READ MORE: Marathon Foot Health
Intense competitive races can be 6+ miles long and feature over 50 obstacles. More relaxed, family-friendly events are often 5K and have 35 or fewer obstacles. While these events have reinvigorated people to join races, they pose more risks for your feet than a traditional running race. Being prepared and getting through the obstructions safely requires some pre-knowledge of what you’ll encounter and the dangers they pose.
NETTING—Many races feature cargo net climbs, swivel ladder climbs, rope ladder climbs, net climbs over ravines and other rope-related challenges. Netting can pose a risk for your feet if you get tangled. Slipping from your foothold and becoming caught can lead to twisted ankles and rope abrasions. Wear high socks to protect your ankles and take care during your climbs.
WATER/MUD—if your race involves water or mud obstacles, you could be dealing with wet and dirty socks and shoes for the rest of the race or if you didn’t plan ahead, the rest of the day. Bring something to change into and be sure to wash and dry your shoes thoroughly after the run.
JUMPING—It wouldn’t be a challenge run if there weren’t a wall or two to get over. These classic obstacles often require a straight drop of up to 20’ which can mean major damage to your feet. Jumping upwards puts a strain on your ankle and Achilles tendon, leaving you open to the possibility of an Achille tendon rupture. Jumping down can be a large shock to your bones and cause a fracture.
RUNNING—In general, all the normal dangers that apply to running and exercise apply to these races as well. Shin splints are the number one reason runners stop running, and your risk increases with the uneven terrain of obstacle races. Be sure to wear proper supportive footwear and only exercise up to the level that you have trained. Pushing yourself too hard, too fast can lead to pain and injury.
READ MORE: What Are Shin Splints?
With everything from military crawls to running up a 10-foot sloped wall to monkey bars to cliff jumps to carrying heavy objects (logs, stones, etc.) to jumping over fire, Weekend Warrior races give everyone the chance to be their own superhero. If you’re looking for a fun activity to get yourself moving this summer, join an obstacle race. Just be sure to take care of your feet!
Exercising and maintaining an active lifestyle means always wearing the right shoes. Proper footwear is critical to preventing and treating common foot ailments. With such a variety of exercise shoes out there, how do we know what to choose?
Exercise shoes fall into three basic categories: walking, running, and cross-training. Walkers strike the ground with their heel and roll forward to push off their toes. Shoes designed for this movement will be flexible at the forefoot for optimal toe mobility and have moderate to minimal cushioning. The heel of the shoe is not built up so that the foot remains parallel to the ground.
Depending on their stride, runners may strike the ground with their heel or mid-foot and roll in an S pattern to push off their big toe. With each stride, a runner’s feet and ankles must withstand 2 to 4X their bodyweight. For this reason, running shoes have increased cushion in the heel and forefoot. Running shoes also tend to have large mesh panels for breathability.
READ MORE: What Happens to Feet During a Marathon
Cross training shoes are designed for lateral (side to side) movement. Quick turns and sudden direction changes can mean disaster for your ankles if not properly supported. Cross training shoes have little to no bend and should be used primarily for aerobics, weightlifting, kickboxing, and sports like basketball, racquetball, tennis and more.
Using the wrong shoe for any activity can lead to a variety of issues. Lack of cushion on hard surfaces can put you at risk for stress fractures, heel pain, and tendonitis. Lack of arch support can cause put excess strain on the plantar fascia. Wearing the wrong size shoe can squeeze toes together, forming bunions and corns, or backward, creating hammertoes.
READ MORE: Shoes for Every Activity
No matter what sort of activity you perform, the right shoes are paramount to safety and fun. When trying on exercise shoes, use these handy tips:
- Try on shoes later in the day
- Try them on with the same socks, inserts, or braces that you will wear when exercising
- Get your feet measured every time; they change through the years
- Replace shoes every 300-500 miles (1 or 2x yearly)
- Don’t skimp on price; poor quality shoes will damage feet, necessitating costly treatments
- Bring in your current shoes so the sales associate can find similar models
- Look for shoe features that match the unique needs of your foot (e.g. wide toe box, lateral ankle support)
READ MORE: Tips for the Shoe Store