Are You Wearing the Wrong Shoes?

Tone It Up (#TIU), a website dedicated to educating people on fitness and nutrition, features a member of their "community" every Tuesday. One of the questions the TIU team asks the members on the feature is "Did you have any setbacks along the way? How did you overcome them?" A recent members response is as follows:

"I did actually have a pretty big set-back. In May 2012, I ran the 500 Festival Mini Marathon, but I ran in the wrong shoes (minimalist shoes). Shortly after finishing, my left foot began hurting badly. I went to the doctor and found out that I had two stress fractures in my foot, which forced me to stop just about all types of exercise for several months. I've just recently reintroduced running back into my routine. Even though it's been over a year, still bothers me. Now, I'm a huge advocate for making sure people wear the best shoes for their body!"

As this member states, you do need to find the best shoes for YOU. A doctor or shoe salesman can't say, "this is the perfect shoe for all runners, walkers, etc." Each person needs to be evaluated in a few different ways and seeing a podiatrist is the first step in a successful exercise regimen.

Take It Easy on Those Resolutions!

We all love the new year, it gives us a fresh start, hope and motivation for what's to come. Of course, this is the best part of the first of the year, especially since most people's resolutions are to lose weight and workout. Good for you! We can't encourage this enough. BUT we do have some suggestions- ease into the workouts!! Don't go all out- completing circuits, diving head first into crossfit, running 8 miles right off the bat. This is how you get injured! Start off by heading to the elliptical or do some modified HIIT training on the treadmill (or outside if it's warmer than Southwest VA-brrr!) or even rotations on the weight machines.

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We are so glad you want to hit the gym- just be cautious! Here are a few common injuries by doing too much at once (over use injuries).

• Achilles Tendonitis- Symptoms of Achilles tendonitis include mild pain after exercise or running that gradually worsens, a noticeable sense of sluggishness in your leg, and episodes of diffuse or localized pain, sometimes severe, along the tendon during or a few hours after running. Other symptoms can be swelling, morning tenderness in the Achilles tendon, or stiffness that generally diminishes as the tendon warms up with use.
• Plantar Fasciitis- You may feel pain in the bottom of the heel, especially when first getting out of bed or after sitting for long periods of time. Usually the pain subsides but returns after spending long periods of time on your feet. Sometimes, it just hurts all of the time.
• Stress Fractures- Symptoms can include pain and swelling.

Don't be the person who says, "these won't happen to me" because they might and they're not worth it! 

Foot Surgery Impairs Marathon World Record Holder

Paula Radcliffe, winner of the 2007 New York City Marathon, photographed at mile 14. (Photo credit: Wikipedia)

Paula Radcliffe realizes she may not be able to continue her elite running career as she recovers from complicated foot surgery. The marathoner had to withdraw her position in the 2012 Olympics because "Radcliffe had so much cartilage damage in her left foot that her bones were rubbing against each other..."

This was Radcliffe's dream to make an appearance in her home country. "In August, she had three operations on her foot, including a bone graft to correct a stress fracture. She’s still not back to running, though she hopes to do light sessions before Christmas."

Radcliffe has such a fascinating career, that unfortunately might be behind her:  She's won the London Marathon three times, the New York City Marathon three times and even the Chicago Marathon once.

You're Active! So Keep Your Feet Fit!

Are you a daily walker, a hiker or a triathlete? Any level of intensity in your daily activities can create any of the serious and common injuries below.

Let's take care of your feet together, because healthy feet are happy feet!

Heel Pain- the most common complaint from runners caused by inflammation of the ligament which holds up the arc, known as Plantar Fasciitis

Causes:

• Plantar Fasciitis is classified as an overuse injury, the same as tendonitis. Sudden increase of activities such as going on vacation, starting a new exercise routine or changing jobs can contribute.
• Wearing non-supportive footwear on hard surfaces puts abnorman strain on the plantar fascia and can also lead to plantar fasciitis. This is particularly evident when one's job requires long hours on the feet.
• During the summer months, we see an increased number of patients in our offices with plantar fasciitis due to walking barefoot or wearing flip flops. Obesity may also contribute to plantar fasciitis.

Neuromas- A neuroma is a thickening of nerve tissue that may develop in various parts of the body. The most common neuroma in the foot is a Morton's neuroma, which occurs at the base of the 3rd & 4th toes.

The thickening, or enlargement, of the nerve that defines a neuroma is the results of compression and irritation of the nerve. This compression creates swelling of the nerve, eventually leading to permanent nerve damage.

What Causes a Neuroma?

Anything that causes compression or irritation of the nerve can lead to the development of a neuroma. One of the most common offenders is wearing shoes that a tapered toe box, or high-heeled shoes that cause the toes to be forced into the toe box.

Tendonitis- The Achilles tendon is the largest tendon in the human body and is very strong, but is also the tendon we rupture most often. Everyone who is active can suffer from Achilles tendonitis, a common overuse injury and inflammation of the tendon.

Treatment depends on the degree of injury to the tendon, but normally includes rest, which may mean a total withdrawal from running or exercise for a week, or simply switching to another exercise, such as swimming, that does not stress the Achilles tendon.

Stress Fractures:

A stress fracture usually occurs in the feet and legs. They are more common in sports like running or jumping, because this type of activity forces 2-3 times the person’s body weight onto the lower limbs. The biggest symptom with a stress fracture is pain with tenderness and swelling that worsens with weight-bearing exercise.

Make sure to see a podiatrist so we can keep you active into your late, late years!