Your Guide to Running Shoes in 3 Easy Steps

It’s time to hit the pavement, or the track, and break out your running shoes for the summer season. The wind in your hair with that summer breeze can be the best feeling in the world, as long as your feet aren’t hurting! Did you know that most foot ailments are directly related to your footwear? Maybe you’ve worn out your old running shoes, or you have just gotten into the sport and are looking to buy your first pair and maybe you’ve been wearing the wrong style all along.  Whatever your circumstances, we’ve come up with some helpful tips and guidelines to purchasing the perfect running shoes. 

1. Determine your size. The first step in purchasing any type of footwear is determining your proper shoe size. This may seem like a task you’ve done one too many times, but it is essential in the health of your feet. Remember that styles and brands can vary between sizes. So before you make a purchase always try shoes on both of your feet.

2. Browse running shoes. Shoes specific to the sport allow for greater shock absorption as your feet strike the ground. This will cushion your heel and forefoot and protect you from painful injuries. Shoes specific to running will provide your feet with the necessary cushioning, flexibility and ventilation.

3. Find your own level of comfort. Trying on shoes for every purchase is so important. Bring along the running socks that you will actually be wearing on your run to determine the best level of comfort. Jog around the store with both shoes on to get a feel for the shoes and their support and shock absorption.

Running specific shoes are one of the best ways to prevent injuries. If you have trouble determining the best running shoe for your personal medical history and the shape of your feet, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya. If you desire further ways to cushion, support, or prevent injuries in your feet, Dr. Pandya can also recommend a variety of orthotics.








Resources:

http://www.coolrunning.com/engine/2/running-shoe-guide-for-du.shtml
http://orthoinfo.aaos.org/topic.cfm?topic=A00318
http://apma.org/MainMenu/Foot-Health/Brochures/Sports-Medicine/Running-and-.aspx

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Runners Never Quit

You have probably experienced a time or two when you felt like quitting a sport. You may have wanted to give up and never look back. That may be the easy way out, but has taking the easy way ever been better in the long run? Running can be one of the greatest experiences in the world, but only if you stick with it. And what a shame it would be to miss out on something that wonderful because you got too busy at work, were weighed down with finals or caught that nasty bug during flu season.

If you have ever felt like quitting the sport of running - or maybe already have - we’ve come up with some helpful tips to get you back in the game!

• Purchase running shoes. Many runners experience pain from time to time, which can be directly related to the type of shoes they wear. Running-specific shoes are designed to absorb the shock of your feet striking the pavement and add a layer of comfort while maintaining proper ventilation. Pain can make you want to give up the sport all together, but your footwear is the most important aspect of preventing pain.

• Make the time. Everyone gets busy from time to time, but you can always make time for a run. If you break your running schedule it can be hard to continue. However, if you have a not so good day, please do not take the day off because running can actually be very therapeutic. It allows you time to ponder your thoughts while also keeping your body healthy.

• Find comfort in companionship. For some beginning runners, the sport can be hard to get into on your own. Look for a supportive running partner to help you stay dedicated. It can be harder to quit when you have someone else depending on you and when you yourself have someone to lean on.

If you have ever felt like quitting running, remember that you are not alone. Most runners have experienced desires to quit, but quitting is the easy thing to do and when has taking the easy road every truly paid off? Stick to the sport and you won’t regret it!

If you experience any pain, or need help finding the right running shoe for you, contact our office and schedule an appointment with Dr. Tejas Pandya at (518) 273-0053.

Resources:

http://www.runnersworld.co.uk/beginners/start-running-now-our-get-going-guide/4741.html

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Running: A Beginner’s Lesson

Spring and summer weather means that runners are once again starting to hit the streets of New York in preparation for upcoming races. So join the fun, receive proper exercise and make donations to a charitable organization by signing up for a New York marathon.

So what’s preventing you? Are you out of shape from the long winter? Have always wanted to get into the sport of running? Below are some helpful tips to get you back into or starting out in tip top shape for racing. They include:

• Purchase running specific shoes. Sport specific footwear is designed to keep your feet healthy and prevent injuries while giving you optimal functionality.

• Make a commitment. Running can take a lot of time and effort, but to really get into it, you have to make it through the initial stress. Eventually as your endorphins start to kick in, running can become one of the best feelings in the world.

• Gradually increase your workout. Don’t push yourself too hard from the beginning, but start out slow. You should slowly increase your time as well as the number of days per week you run. Set a constant pace and increase intensity over time. 

• Maintain a healthy diet. A common myth of running is that you need to eat extra carbohydrates to work up your stamina. But you don’t need to load on the carbs before or after your workout. Instead eat healthy meals three times a day with plenty of protein, vitamins and essential nutrients. It can be a good idea to eat a small healthy snack at least an hour or two before your run.

• Keep going! Making a commitment has to be long term. You may start out on a great schedule, but eventually feel the desire to quit or slow down if you have not reached the level you desire. Don’t worry though! You will get to the point where your endorphins kick in, you just have to keep going and remember that you are not alone. Almost every runner has experienced this feeling.

Running is one of the best ways to lose and then maintain your weight. If done correctly, it can also improve your overall health. If you experience pain from your training, be sure to rest your feet. The foot should be iced, elevated and given time off from the pressure. Pushing through your injuries can lead to more serious problems, so treat all aches and pains immediately. If you do experience an injury, contact our office and schedule an appointment with Dr. Tejas Pandya at (518) 273-0053.

References:
 
http://www.runnersworld.co.uk/beginners/start-running-now-our-get-going-guide/4741.html
http://running.about.com/od/getstartedwithrunning/ht/getstarted.htm
http://www.fitnessmagazine.com/workout/running/training-schedules/running-101-a-beginners-guide/

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Bunion Prevention: Keep Track of Your Child’s Feet & Yours!

Taking proper care of your feet is important at all ages and children’s feet are especially important to take care of.  You want to make sure to keep up with the health of your kids’ feet to help prevent future painful foot ailments such as bunions.

A bunion is a growth of the bone, or tissue, that surrounds the joints based at your big toes. Bunions tend to develop slowly, so prevention techniques should be taken even during childhood.
Have your children follow these healthful tips to prevent bunions:

    •    Exercise your feet and toes. Include your children in your daily exercise routine and work out your feet and toes. Rotate your feet and try to move each toe individually. Point your toes up and down and practice picking up small objects using your toes.

    •    Wear correct shoe and sock sizes. Shoes that scrunch your toes can lead to bunions or causes them to spread. Children’s feet can grow at extremely fast rates so check your child’s shoes regularly.  You can do this by feeling the front of their shoes and see where the big toe lands. Footwear should allow the toes enough room to move. Your toes should not touch the end of your shoes and should be wide enough that toes will not be pushed together.

    •    Avoid excessive pronation. If your child’s feet roll inward too much during walking, running, or any form of physical activity, it can result in bunions. Supportive shoes, or arch support shoe inserts, can prevent this problem. You can also look into purchasing custom made orthotics, which can be used to prevent many different foot ailments and give your child’s feet the best functionality.

Keeping your feet healthy from an early age can help to keep you active for longer. If your child develops a bunion, or any other sort of foot ailment, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.  He can help your child get back to his or her best foot health.

Resources:

http://www.capitaldistrictpodiatry.com/library/1773/BunionPrevention.html
http://www.webmd.com/a-to-z-guides/bunions-prevention

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Ankle fractures, not just for athletes anymore!

D.C. United’s midfielder, Danny Cruz, was given a sideline diagnosis of a fractured ankle during a game with the Charleston Battery earlier this season. X-Rays taken later that night did not support the premature diagnosis, but it just goes to show you how quickly these injuries can occur, especially during high intensity soccer games. Cruz was benched with two badly bruised ankles after being hit by an opponent.

Elsewhere on the fractured ankle front, on March 15 rapper “Childish Gambino,” was unable to perform at the MTV Woodie Awards because of an ankle fracture sustained during a high energy performance.

Three bones and numerous tendons and ligaments form the ankle so it is important to have an ankle injury evaluated by your podiatrist. Early symptoms include:

    •    Sudden pain

    •    Swelling

    •    Inability to bear weight

    •    Instability

    •    Tenderness when touched

Suffice it to say that due to multiple bones making up the ankle, a fracture can be simple to complex.  In order to diagnose correctly you will need a thorough examination, x-rays, and possibly even a CAT scan or an MRI. Treatment will vary, depending on the severity; however, your doctor’s expertise will guide the way.

Non-surgical treatment usually involves six weeks of immobilization and non-weight bearing inside of a short cast. Displaced fractures are more complex because the bones may be misaligned and require surgery and screw placement to put the bones back into position. While you are in the healing process, you will probably undergo intermittent x-rays, which will help your doctor evaluate your progress. Always listen to your doctor and follow their directions. Once you begin to regain some mobility in your ankle, physical therapy may be required. Your doctor may prescribe exercises for you to do at home, or send you to a therapist.  Either way, do your exercises and follow your strengthening program.  Age, health and whether or not you smoke may be contributing factors to your healing time.

So many variables to ankle injuries require an expert’s advice. If you are injured, call Dr. Pandya at (518) 237-0053 for an evaluation. He has the knowledge and capability to get you set straight. We would like to hear from you if you have a story about an ankle fracture - please comment below!

References:

http://orthoinfo.aaos.org/topic.cfm?topic=a00391
http://www.webmd.com/fitness-exercise/ankle-fracture

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