Is Running in the Cold Safe for Feet?

Are you a die-hard runner? Rain or shine, sun or moon, alone or with friends – none of these matter for many serious runners. As long as feet are hitting the pavement, trail or track many runners stick with their routines without concern. What about running in the dead of winter though? When the skies are darker and the roads are icy and wet? Even for the experienced, running in the winter does come with risks, especially when it comes to feet.

Preparation is key!

Nothing is more miserable for a runner than to be trudging along with cold, wet feet in squishing socks. This can be avoided by investing in appropriate gear for your feet. Set your feet up for success in waterproof running shoes. Choose shoes with little or no mesh. Brooks offers a collection of running shoes made with Gore-Tex® that keep feet dry and comfortable.

Avoid cotton socks and choose brands that help wick away wetness. SmartWool is a favorite among outdoor athletes. It is suggested that winter runners layer a thicker sock over a wicking pair for extra warmth. This might require shoes to be a half-size larger. Some runners put their stocking feet into little plastic baggies before putting running shoes on – whatever it takes to keep feet dry! SealSkinz is a great company that offers a huge variety of waterproof products for outdoor sports. They have socks, gloves and hats specifically for runners.

Ice puts runners at risk for falling so shoes need to have proper soles for outdoor running. Look for products such as Yaktrax that can be put on the bottom of shoes to run safely in snow and ice. Cold feet can be uncomfortable and distracting. Extreme cold also puts feet at risk for frostbite. When frostbite occurs, there is often little or no pain so runners need to be keenly aware of running conditions and the state of their feet while running.

Foot specialist, Dr. Tejas Pandya helps runners take care of their feet on a regular basis. Call him for help with any foot problems to keep feet healthy for the long run at (518) 273-0053 or visit our website at www.capitaldistrictpodiatry.com.

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Tips for Riding Bikes as the Weather Cools

For all of you bike riders out there, don’t let the cooler weather stop you! As the temperatures begin to lower, the weather can offer your body a cool breeze, which creates the perfect atmosphere for bike riding. Instead of packing away your bike this season, follow our helpful tips to continue riding as the weather cools down:

• Dress the part. Sure you might sweat from riding a bike, but it’s important to wear proper clothing to balance your body’s exercise heat with the chills of the outdoors. As the weather turns colder, start wearing all the essential winter gear like a hat and gloves for every bike ride.

• Wear layers. While it is important to stay warm, you are still performing a physical activity. Therefore, you can easily become overheated under all that heavy clothing. If you bundle up in layers, you can easily shed or add clothing whenever your body becomes too hot or too cold.

• Protect your feet! Your body can lose its heat at a faster rate in concern to your feet. Therefore, it’s important to wear warm gear in order to protect your lower extremities and the rest of your body. You should wear thermal cycling socks made from synthetic materials with wicking properties in order to keep your feet warm and dry.

This season, don’t let the cold weather keep you from riding your bike! Riding bike can be a yearlong activity as long as you take the proper precautionary steps. If you are interested in additional information on how to keep your feet safe while bike riding, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

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Tips to Avoid Fungal Infections

Your feet can be easily exposed to so many forms of fungal infections such as athlete’s foot. Fungal infections can spread into small breakages of the skin on your feet or into your toenails. Fungal infections can cause embarrassing thickening or discoloration of your toenails and can become painful. We want to help you keep your feet healthy and looking their best, so we’ve have some helpful tips to help you avoid fungal infections.

• Look out for public places. If you are a frequent visitor to public gym or pool, you may be putting yourself at risk for fungal infections. Hot moist areas, like gyms, locker rooms, pools, and showers are the best environments for fungi to thrive. When visiting a public place, make sure to always wear some form of protective footwear to avoid fungal infections.

• Beware of nail polish. Nail polish can be a great way to make your toes look their best! Yet we feel that healthy toenails are the best looking. If you are experiencing toenails with discoloration, thickening, cracks, or decays, do not attempt to hide the imperfections with toenail polish. These unfortunate toenail irregularities could be a sign of fungal toenails. Toenail polish can lead to a more serious infection, and will make the problem worse. Treating the nail rather than covering it is healthier and much better in the long run.

• Keep your shoes to yourself! Sharing shoes or any product that comes into direct contact with your feet like socks, towels, or orthotics is an easy way to spread fungal infections. You shouldn’t share any of these items with anyone, even close friends and family.

If you do develop a fungal infection, such as athlete’s foot, call our office at (518)273-0053 to schedule an appointment with Dr. Tejas Pandya.

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Achilles Tendonitis: An Overview

Did you know that your Achilles tendon is actually the largest and strongest tendon in your entire body? It is the long strand of fiber that stretches from your heel bone to your toes. With all of your physical activities it needs to be strong in order to withstand the force of when you walk, jump, or run. Unfortunately, your Achilles tendon is often submitted to so much stress that Achilles tendonitis has become a common injury.

Achilles tendonitis refers to inflammation of your Achilles tendon most often due to overuse. Your Achilles tendon becomes severely stretched and in extreme cases can actually rip. Achilles tendonitis is associated with severe pain and inflammation. You can relieve the pain and reduce swelling by elevating the injured foot and applying ice as needed.

In order to prevent Achilles tendonitis from occurring you should avoid running on rough and uneven surfaces. Overuse often occurs if you do not give yourself proper resting time off between every sports season. You should always gradually increase your physical activity. Conducting a series of daily stretches specific to your toes, feet, ankles, and lower legs can also lower your risk for developing Achilles tendonitis. Improper footwear may also cause this condition. This is one reason it is important to always purchase shoes that fit properly and are specific to your exercise.

If you develop Achilles tendonitis contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

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Dehydration on Your Run

You’ve been running a long distance, the sweat is dripping, your breathing is heavy and vision becomes blurry. Before you know it you’re blacking out in desperate need of some ice-cold H20. Hydrating yourself is important! Not just to quench your thirst, but hydration is an important aspect of your running routine. Keeping your body hydrated can improve your performance, and prevent injuries and health issues like heat exhaustion.

Dehydration can lead to severe headaches, fatigue, lack of coordination, dizziness and muscle cramps. It also puts you at risk for serious illnesses like heatstroke and heat exhaustion. These symptoms can easily put your health at risk and lead to painful injuries. Runners should keep themselves aware of how much water they consume. Maintaining proper hydration should be at the top of your list of priorities.

Remember to always keep track of the water content level within your sports drinks if you choose them over water. Hydration should not only take place before and after exercises, but during as well. Make sure you take regular water breaks to keep yourself hydrated and to cool your body down.
Runners are already prone to foot and ankle related injuries due to repetitive stress. If you experience a foot or ankle related injury contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

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