Run Better and Be Healthier

If you want to excel at your chosen sport then you know you have to train and practice makes perfect. But is that all it takes? No, being healthy can have a huge impact on your performance, which means that serious athletes should not only spend time training, but more importantly take proper care of their body.

If you are a runner, you know that your feet play a huge role in your sport. If you don’t keep your feet healthy it can lead to pain and injuries, which will seriously affect your daily routine and your performance.

In order to keep your feet healthy and keep you performing at your best, follow our helpful tips for healthy running feet.

• Wear lighter shoes. When you run your feet are lifting off the ground at a greater rate. Lighter shoes can help reduce the weight of each lift, as well as, help to reduce the pressure your feet feel on holding the weight of the rest of your body. Heavier shoes can lead to more injuries and foot pain. Look for shoes with shock absorption and support that feel comfortable. Don’t purchase a pair that you need to ‘wear in’ as shoes should be comfortable from the start.

• Use orthotics. Orthotics can be a great way to add great support for your arch and foot, increase shock absorption and give you an extra layer of comfort. Custom made orthotics are the best option because they are molded to the exact shape of your foot to fit your personal needs.

• Remember to stretch. Stretching is very important in a runner’s routine. You should stretch prior to every run and directly after each run. Remember to stretch your whole body including your arms, legs, ankles and feet. Stretching helps keep your blood flowing and prevents your muscles from becoming stiff.

If you experience a running injury, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya. Feel free to ask for more tips or information on how to keep your feet healthier and improve your running performance.

References:

http://www.npr.org/2012/05/23/153373701/happy-feet-tips-for-healthier-running

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Protect Your Feet from Common Running Injuries

Running can be a great way to stay fit and healthy, while taking time to be alone with your thoughts and of course experience some awesome endorphins. However, if you are a runner you know the serious toll the sport can have on your entire body. As a runner you need to take special care of your overall health and of course your feet.

Unfortunately, runners are at risk for many different injuries.  However, the best way to prevent an injury from occurring is to know the facts.  Dr. Tejas Pandya has come up with a list of common foot injuries.  They include the following:

• Plantar Fasciitis: This condition can cause severe inflammation on the plantar fascia. The plantar fascia is a band of tissue that branches from the heel to the bottom of your foot and then down to your toes. Plantar fasciitis is usually caused from excessive stress on the bottom of the foot, like that associated with running. You can prevent plantar fasciitis by stretching before and after all of your runs, wearing proper running shoes and changing your exercise routine gradually.

• Achilles Tendonitis: This is a very common injury for runners. It is classified by inflammation that occurs in the Achilles tendon, which reaches from the back of your lower calf all the way down to your heel. You can prevent Achilles tendonitis by stretching and investing in orthotics. Achilles tendonitis is most commonly caused by stiffness in your muscles.

• Morton’s Neuroma: This ailment is defined by inflammation in your forefoot. It most commonly occurs in your third and fourth toes. It may also be associated with a pain in the ball of your foot and either sharp pains or numbness in your toes.  Morton’s neuroma is commonly caused by ill-fitting shoes. You can prevent this painful foot condition by wearing the proper size shoes that are specific to the running and always remembering to wear socks.

• Stress Fracture: A stress fracture in one of your feet is very common among runners due to the repetitive stress put on your feet. Stress fractures can be associated with severe pain and swelling that will only increase without proper treatment. You can prevent a stress fracture by replacing worn-out or poor fitting shoes and allowing your feet days of rest in between intense workouts.

All injuries should be treated by resting, elevating the injured foot or ankle, applying ice as needed to reduce swelling and inflammation, and seeking medical attention. If you experience a foot, or ankle related running injury, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

Resources:

http://www.apma.org/runninginjuries

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Tips to Keep Your Running Feet Healthy

Running can be very intense and take a toll on your entire body - particularly your feet. Your feet bear the weight of your whole body every day as you walk, stand and run. Running may leave your feet sore and can put them at risk for many foot ailments.

In order to prevent injuries caused by running, Dr. Tejas Pandya has come up with some tips to improve the health of your feet.  They include the following:

• Cut your toenails. Your toenails should be trimmed on a weekly basis. Toenails should not exceed the ends of your toes and should be cut straight across. Cutting on a curve at the ends of the toenail can lead to painful ingrown toenails. Toenails that are too long can be irritated by your shoes or other toes while you run.

• Exercise your feet and toes. It’s important to exercise your entire body, but it is also important to pay special attention to areas like your feet and toes. Your feet are often ignored when it comes to exercise despite the fact that they do so much work for you day after day. You can perform simple exercises to keep your feet healthy, such as rolling your foot on a tennis ball, moving each toe individually and pivoting your ankles in order to strengthen muscles.

• Wash your feet. You should wash your feet on a daily basis to keep them clean, healthy and infection free. Make sure to wash with warm water and soap. It’s also important to dry your feet completely especially between all of your toes so you do not develop fungal infections.

• Stretch. Stretching helps keep your muscles from tightening. You should stretch at least 2-3 times every day. Try to stretch out your feet by pointing your toes to the ceiling and then the floor while holding for at least ten seconds. Make sure to alternate between each foot. You can also stretch your toes by lifting and pointing each toe individually.

• Rest. Running can tire your feet out so it’s important to rest your feet. Try running on non-consecutive days so you have days to rest your feet in between. If you experience pain from running take more time to rest while icing and elevating your feet.

If you experience pain, or an injury, as a result of running contact our office at (518) 273-0053 to schedule an appointment with Dr. Pandya.

Resources:

http://www.fitsugar.com/Tips-Ease-Sore-Runners-Feet-Prevent-Injury-22125091

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Race Day and Your Diet

The sport of running takes time, effort and discipline, which can stretch over to your diet. Running is a great way to stay toned, fit and healthy. Exercise and a nutritional diet go hand in hand in maintaining your health and customizing your diet to your sport can make you feel better and perform better.  You want to be at your best for every race, right?

• Read below as we came up with some healthy tips for diets leading up to race day for our fellow runners.  They include: Leading up to the race: Maintain a healthy balanced diet. Make sure your diet is not only full of carbohydrates, but also the essential nutrients your body requires. What you decide to put into your body can directly affect how well you perform. Be conscious of food labels and portions. Also, hydration is extremely important so make sure you are getting your eight glasses of water every day.

• The night before a race: You should eat a light meal the night before your race. You don’t have to cut out all the carbohydrates or even stock up on them, but instead eat a balanced diet that will be easy on your stomach. You should avoid spicy foods or foods that are too sugary.

• The morning of your race: Its race day and you don’t want to have an uneasy stomach that will affect the way you run or require a bathroom break. You can avoid any unscheduled mishaps by eating early that morning or snacking on an appropriate health food like fruits or veggies before the race. Make sure to have your morning meal or snack finished with at least an hour and a half left before race time.

Your diet is a vital part of your running routine. If you want to promote your best performance you need to maintain a healthy diet prior to your race as well as on race day. If you are a runner and have any questions about maintaining your diet or the health of your feet, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

Resources:

http://runningtimes.com/Article.aspx?ArticleID=18392
http://adventure.howstuffworks.com/outdoor-activities/running/health/eat-before-distance-race.htm
http://track.isport.com/track-guides/how-to-maintain-a-healthy-diet-for-track-field

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