Posts for tag: running
Your child has been complaining about their heels hurting after [insert your child’s activity here] and you don’t know what’s really wrong. Pain relievers and rest seem to make it better, but activity flares it up again. This could be Sever’s Disease.
The name may sound ominous, but it’s a very treatable condition that occurs in children ages 8-15. With proper care and treatment, there will be no future side effects. If your child is complaining of heel pain, particularly while running, walking, or jumping, they could be experiencing Sever’s.
READ MORE: Kids and Flat Feet
Feet do not stop growing until after you reach 14-16 years old. Until this time, the calcaneus (heel bone) is still forming. As bones develop, cartilage at the end of the heel transforms into bone cells until the heel is completely grown. For active children, this can present a problem since the end of the heel is still soft and prone to damage.
READ MORE: Do you Know What RICE is?
The best immediate answer to heel pain. Use of anti-inflammatory medications can help also, but it’s important to see a podiatrist. If the pain is severe or reoccurring, your child may need a foot cast for protection. In most cases, rest, stretching, avoiding running on hard surfaces, and other preventative measures can relieve symptoms and prevent them from returning. Most kids will resume normal activity within two weeks to two months.
If your child has been complaining of heel pain during or after activity, come see your podiatrist today. There’s no reason to live with pain.
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
Exercise is great for you, and it comes in so many forms: biking, walking, swimming, running, weightlifting, etc. For many people who struggle with foot and leg pain, however, exercise can be a terrible trial. One of the most common overuse injuries from exercise is shin splints. This is often used as a catch-all term for lower leg pain, but shin splints specifically refer to the chronic damage done to muscles, tissue, and bone through the stress of overuse.
READ MORE: Foot Health for Marathoners
The medical term for shin splints is Medial Tibial Stress Syndrome. This happens when a muscle is pulled away from the bone, causing micro-tears in the muscle and surrounding tissue that present as generalized pain. Sometimes pain can occur on the outside of the shin bone, and this is called anterior shin splints. Medial pain will present on the inner side of the leg and is more common.
Repetitive motion injuries such as ligament sprains or stress fractures only occur to ligaments or bones. Shin splints cause damage to multiple parts of the leg, meaning it is imperative for us to avoid them and treat them if they do occur. Shin splints are most common in runners, dancers, and the military, but can present during any sport or heavy activity.
Specific conditions and activities that can contribute to shin splints include:
-Starting with too much exercise, too quickly
-Changing terrain or surface (such as switching from flat routes to hills)
-Always exercising on hard surfaces
-Not allowing for body recovery time between strenuous activities
-Exercising without proper stretching
-Worn out shoes
-Flat feet or high-arches
If you feel pain or tenderness, or see redness and swelling in your legs, use the RICE method. In case you forgot, RICE stands for Rest, Ice, Compression, and Elevation. Stop all activity and do not resume until the pain has completely dissipated. Ice the front and sides of your shin while laying with your legs elevated above your heart. Compression socks can also help reduce swelling. Over-the-counter pain relievers may be taken in addition to RICE treatment.
READ MORE: What Does RICE Mean?
Once you have rested and the pain has subsided, it’s important to make sure shin splints don’t happen again. Change the intensity, frequency, or location of your workout to reduce strenuous surfaces or terrain. Have your running stride evaluated for potential imbalances and work to correct these. Replace your athletic shoes every 300-500 miles. If you have flat feet or high-arches, consider a support or orthotic to support important areas of the foot.
If you have shin splints that reoccur even after these changes, it’s time to see a podiatrist. Stress fractures and compartment syndrome can both be mistaken for shin splints. Your podiatrist will perform an examination and take x-rays to rule out other causes. Often, small changes to your workout or working in lower-impact activities can help reduce injury and pain. The doctors at the FAAWC are here to help. Make an appointment today and learn how you can exercise free from the pain of shin splints.
Not everyone loves college football, but if you’re from Ohio, it’s a requirement to cheer our teams on and no team keeps us excited about football like the Ohio State Buckeyes. Only two short days from now (Saturday the 2nd) they will face off with Wisconsin in a battle for the Big 10 Championship title. Of course this means we want our players performing at their very best which starts with the health of their feet.
There are 26 bones in each of your feet. These are held together by 33 joints and over 100 ligaments, tendons, and muscles. That’s a grand total of 159+ things to worry about in the foot and ankle alone. Any one (or a number) of these things can be damaged by the repetitive motions found in football. Hundreds of punts each practice is a lot of impact on the same area of the foot. Running plays with long throws to wide receivers means a lot of running that day and a lot of heavy impact on the feet. Not to mention the direct impact a player’s feet could take from a cleat stomping down on it. All of these repetitive motions can lead to stress injuries. If treated properly and give rest, these injuries can heal, but if left untreated, they can lead to permanent disability.
Signs of a Repetitive Stress Injury
These injuries begin gradually with minor aches and pains during activity. This may lead to tingling, numbness, throbbing, tenderness, or weakness in the affected area during or after practice. If left untreated, the severity of the symptoms will increase and the pain will last for longer periods of time. This can cause a chronic condition and take you out of the game permanently.
Treatment for a Repetitive Stress Injury
The best treatment for these injuries is rest. Remove the action that is causing the stress and the injury can heal. If you catch this quickly enough, you may only have to rest for a day before you’re back to the playing field, but all too often, players push themselves through the pain and end up with extended recovery times of weeks or even months after ignoring the early warning signs of injury. The specific treatment you receive will depend on the diagnosis at the root of your injury. It could be a muscle, a tendon, a bone, your nerves, or any number of easily damaged spots. Regardless, pain means something is wrong and you need to be evaluated by your podiatrist. It doesn’t matter if you’re the quarterback of the Ohio State Buckeyes or just starting out on the local youth football team, your foot health is important to keep you in the game and pain and injury free.
One of the best parts of freedom is the fact that we have the right to make our own choices and you need to be making the right choices to keep your feet healthy. Summer is a great season for runners, but if you want to keep your feet at their fastest you need to take care of yourself. Here are some quick tips for running in the summer months:
- Drink water! Lots of it!
Dehydration is a huge problem when it comes to your feet. There are 250,000 sweat glands in your feet and if you’re running outside in hot weather, you better believe that your feet are going to be pouring buckets into your shoes. Make sure you hydrate before, during, and after a run, even if you aren’t thirsty. Also, make sure you rinse and dry your feet to avoid problems associated with extra sweatiness (like athletes foot).
- Breathable shoes and socks
Remember those sweat glands we just talked about? Well one way to keep your feet cool and dry is to wear the proper socks and shoes. Sweat wicking socks made of nylon, polyester, and wool will pull moisture away from the skin. 100% cotton socks only absorb the moisture, but trap it against your skin, leaving your feet open to odor, bacteria, or infection. Get the right socks and your feet will thank you.
While you don’t have to worry about your feet getting sun burned inside your shoes, the rest of your body is subject to burn. Not only does sunscreen protect you from harmful UV rays, but it can also help prevent runners’ tan (that thing where your feet are white below your sock line). Don’t forget to lather it on even for that early morning or late evening run. Unless the sun is below the horizon, you’re absorbing those rays and you need to protect yourself.
Running on varied surfaces can help protect your feet. Concrete and asphalt are very tough and put enormous amounts of pressure on your joints and bones. Running on dirt or grass is softer and thus gives you a more complete workout, but it takes a lot of concentration when you run on these surfaces to avoid trips, twists, and other ankle injuries. Overall, it’s best to work on a mixture of these surfaces. If you prefer road running, change one run a week to a trail instead. Soft surfaces absorb the shock of our bodyweight and stop it from being transferred up your feet and legs.
Why anyone would want to go running in the heat is beyond my reckoning, but if you just have to get out for your morning jog, make sure you follow through on thinking about your feet first.