Keep Your Feet Feeling Young

The weather is starting to get cold. Even here in Houston, TX, we have days with cold weather and, yes, some freezing conditions. Don’t just assume it is business as usual! Although this weather forces many runners indoors onto tracks and treadmills, some prefer to remain outdoors.

There is nothing wrong with running in cold conditions but if you do you must make sure you take the proper precautions to take care of your feet. Here are 5 tips for running in cold and wet conditions:

1) Wear quality waterproof socks

Everyone knows that shoes can make a huge impact on the health of your feet, but socks are just as important. Make sure that you have a good hardy sock, not any of those thin shear cotton socks because they don’t help get rid of the moisture on your feet fast enough in wet conditions.

2) Bring an extra pair of socks

If you are going to run a race in cold or wet conditions then consider bringing an extra pair of socks that you can put on immediately before the race begins. This will ensure that your socks are fresh and dry.

3) Try Using Waterproof shoes

Many shoe companies now make shoes that are either partially waterproof or completely waterproof. They help to keep your feet dry which will help prevent blisters from forming.

4) Try to stay indoors as long as possible before the run

The longer you stay outside in cold weather the greater chance you have of get frostbite on your toes or other areas of your body. Try to limit the time spent outside to as little as possible. If racing in cold conditions try and find a warming tent to stand in for as long as possible before your race.

5) Avoid running in slush, puddles, or deep snow

Always try to take the cleanest path possible on your runs even if this means going a little out of your way. Trust me it will pay off at the end of the run because when your feet, shoes or socks get wet you have a great chance of getting frostbite or blisters.

Frostbite is serious business. However if you ensure that you do all you can to prepare for the cold weather, you should still have an enjoyable and successful run.

Deciding to run a marathon is a big decision that must not be taken lightly. Training for a marathon takes a lot of time, dedication, and puts extra strain on your body. If you are on the fence about deciding to train and run a marathon then there are three things you need to take into consideration, your health, your time, and your support system.

The biggest deciding factor in whether or not you should run a marathon is your health status. There are many common medical conditions, such as diabetes, osteoporosis, arthritis, anemia, hypertension, and obesity, which can lead to health complications if you start putting strain on your body. If you have any of these conditions, it is best to consult your primary healthcare doctor before signing up for a marathon training program. You must also take into account your past medical history. If you have a history of lower extremity stress fractures, heel pain, plantar fasciitis or ankle sprains then you will want to make sure that you take all precautions to prevent any of these aliments from occurring again. It is a good idea to talk to your podiatrist to find out what the best running shoe would be for you and if you could be helped by a custom orthotic.

The second thing that you must think about when trying to decide if you should attempt to train for and run a marathon is if you have enough time to properly train for the race. In our fast-paced world most people have trouble finding time to fit in all the activities they already have on their schedule. Training for a marathon is a very time consuming task, especially in the last month of training. You must decide what time of day you are going to fit in runs that can take from 30 minutes to more than 3 hours!

The final thing that is important to consider when deciding to run a marathon is who your support system is. Who is it that most wants to see you finish your race? Most people do not think about this when deciding to run a marathon but it is very important. If you are married and your husband or wife does not support you running the race because it is too expensive or takes up to much of your time, then this is not a positive mental motivator to keep you going. You need your friends and family to be there to support you through your training and the big race day.

Deciding to run a marathon is a big decision. Your health, time, and support system should be taken into consideration when deciding if training for a marathon is right for you. Marathons are very challenging endeavors that simply aren’t for everyone. Do not be disappointed if you decide running a marathon is not for you, but if you do decide to take on the challenge, the best of luck to you!

I’ll admit, there is little more comfortable than a well broken-in pair of shoes. Not just running shoes. I’ve seen men who have had the same dress shoes for the past 20 years. They just keep bringing them in to be resoled. Women, I’ll admit, do rotate their shoes selections a bit more, but there are those one or two favorite that end up being worn more than the rest.

Take a good look at those shoes, though. Are they really “good as new” when you get them refurbished? In most cases, the answer is absolutely not. Unless you are so diligent that you never, ever put a shoe on without using a shoehorn and never once put on your shoes without untying them, then you may be the exception. For everyone else, it’s time to get rid of your dead shoes.

A dress or work shoe, whether a man’s oxford or a woman’s flat, has the majority of the inherent support in the upper. That is the part of the shoe where the foot is housed. This is unlike a running shoe, where the support is in the midsole, which becomes compressed. The upper of a dress shoe will soften with time and no longer will provide support to the foot. The telltale signs are there if you look for them. Often the heel counter, the very back of the shoe, will show wrinkles and softening. In many women’s shoes, especialy flats, you can even see the heel walking right on the back of the shoe!

When you notice that your shoes are so broken down that you’re slipping around in them or walking right on them, it’s a good sign that it’s time to invest in some new shoes. I give you permission…go shopping!

A stress fracture is a small incomplete crack in a bone that is due to repeated stress in an area in the body. 95% of stress fractures develop in the lower extremity and account for 10% of all running injuries. Stress fractures are a common injury in runners because of the repeated motion that runners go through over thousands of steps.  Stress fractures commonly occur in runners when they have too many miles on their shoes, change the surface they run on, or change the intensity level of their workout.

The symptoms of a stress fracture are tenderness over a localized area, pain when you put weight on the affected limb, and slight swelling around the area. Runners who are most prone to getting stress fractures are women with amenorrhea (loss of menses) because of the role estrogen plays in strengthening bones, thinner athletes, and people who are not getting the proper nutrients to replenish their bones.

It is important as a runner to make sure that you are getting the proper nutrients to keep your bones strong in order to avoid developing stress fractures. It is recommended that you get 1000 mg of Calcium per day and 200 IU of Vitamin D per day, as well as maintaining a Body Mass Index (BMI) of at least 18.5 or higher and a body fat level of at least 14%. All of these factors will help insure that your bones have the right nutrients to sustain themselves even through daily running stresses.

If you think that you may have a stress fracture then the first thing to do is to decrease the amount of exercise you are doing. It is also important to go see your doctor or podiatrist so they can take an x-ray of the site. X-rays are not always able to detect a stress fracture and a bone scan may be required. Although stress fractures can be frustrating to an athlete who is in training, it is important to listen to your doctor’s instructions to modify your workout routine or you may create a more severe injury that may require surgery and more time away from your sport.

As I mentioned in a previous post, Tom DeLay was injured with what was considered a “pre” stress fracture of both feet…a term that really doesn’t exist. Well friends, it became a true stress fracture in his feet and he is forced to quit the competition.

Stress fractures are common injuries and often found in athletes, including dancers. In the case of Mr. DeLay, who was taking up dancing for the first time (I suspect), he probably took on more than his body was conditioned for, a primary cause of injury. If you are planning on starting a running program, for instance, and decide that your first run will be a charity 10K, you have not conditioned your body to bear that stress. As a result, you put yourself at risk of injury, including stress fractures, sprains, strains, and tears.

Good luck to Mr. DeLay in recovering. His treatment will likely consist of immobilization for a period of time.  Afterwards, he should be fitted for a custom orthotic to balance the forces to prevent an injury like this from happening again.   I hope he continues his athletic endeavors when he heals, with the proper conditioning to go along with it.

How can a Houston, TX podiatrist’s office offer a “Cash for Clunkers” program? Well don’t bring your old gas guzzler. The government ended that program!

What we’ll do is trade in your old, worn, beat-up orthotics or insoles and evaluate you for brand new orthotics. The useful lifetime of a custom orthotic is usually three to five years. This varies based on the material used to construct the orthotic, your weight, and your activity. The truth is, your mechanics change. You may have started a new exercise program, gained or lost weight, or suffered an injury…all of which will impact your mechanics. As mechanics change, your current orthotics will not provide the stability that they once did.

Of course, off-the-shelf insoles need to be replaced much more often. Because of the soft, flexible material, they will deform and no longer be supportive.

So now is a great time to replace those worn-out orthotics and insoles. Give us a call and tell us that you “have a clunker to trade in” and you’ll receive up to $50 off a new pair of custom orthotics. The money comes right off the cash balance of the orthotics once we hear from your insurance company. If your clunker wasn’t made by our office? No problem! You can take advantage of this program even if you’ve never been to our office before.

If you’ve recently gotten one of our custom orthotics that are working great and it’s not time to replace them, think about a second pair. It’s perfect for dress shoes, high heels, western books, bike shoes, or just for the convenience of having another. If this is something you need, let us know and we’ll give you up to $25 off the cash balance.

Contact our office at 713-785-7881 today to take advantage of this program. Unless Congress votes to fund the program longer, it will end on October 31, 2009. For more information about custom orthotics, visit http://tanglewoodfootspecialists.com/serv/ortho.htm

Plantar Fasciitis is one of the most common foot injuries…common in all level of athletes. Well America, you have good company. Super Bowl MVP Eli Manning of the New York Giants had a MRI confirming the diagnosis today. He left the game, clearing the way for former Houston Texans QB David Carr to take over.

Here’s the kicker…Eli may not be ready to play on Sunday. Truly amazing! Why? Because so many of my patients ignore heel pain until it gets unbearable and here is the HIGHEST PAID player in NFL history who may have to sit out because of it. Imagine, someone getting paid millions of dollars to play football and here I have people not willing to miss a run or two to get better.

Plantar fasciitis, what Eli is suffering from, is an inflammation of the plantar fascia ligament where it attaches to the heel bone. The pain is usually a sharp, stabbing pain when you first get up in the morning and after sitting for a period of time. It is very treatable with conservative measures. In fact, surgery is rarely needed. Anti-inflammatory medication, ice, night splints are all great first line treatments for heel pain.

Once you get plantar fasciitis under control, it may come back. To prevent that from happening, you should invest in custom orthotics. An orthotic mechanically balances the feet and lower extremity to manage the excess pulling that causes the inflammation.

So sitting out on Sunday may be the best treatment for Eli if he’s not 100%. More likely, however, is that they’ll give him a cortisone shot in the heel, tape him up, and send him to play. The lesson to learn is, if you have any pain in your heel, don’t wait…be like Eli…identify the problem, treat it quickly and aggressively, so you don’t have much down time at all. To learn more about heel pain, visit our website.