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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3 Easy Steps to Improving Your Flexibility

It is important to keep your muscles loose and your body flexible in order to maintain your health. Increasing your flexibility can help lower your risk for developing an injury.

Follow these helpful steps to improve your flexibility and the health of your feet and ankles:

• Stretch throughout the day. You should stretch when you wake up in the morning, midday, before and after any instances of physical activity, and prior to tucking yourself in at night. Remember to stretch your entire body, including your smaller limbs like your feet, ankles and toes.

• Be conscious of your posture. Good posture is extremely important in preventing aches and pains throughout your entire body. Remember to maintain good posture throughout the day whether you are sitting or standing. Maintaining proper posture can keep your muscles from tightening and help improve flexibility.

• Add a little yoga. Yoga is a workout because it combines stretching and specific exercises that will help to improve your balance, flexibility and endurance. Yoga can even help to reduce your stress. You should conduct a yoga routine at least a couple times every week.

Increasing the flexibility of your muscles can help to increase your range of motion and improve your physical abilities. In order to promote your best physical performance and maintain the health of your entire body follow our helpful guidelines.

If you develop a foot or ankle related injury contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://exercise.about.com/cs/exbeginners/a/begflexibility.htm

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Maintain Healthy Feet through an Unpredictable Forecast

As you enter the fall season and colder weather is headed your way, you need to prepare your feet for the upcoming changes. One day it feels like summer and the next fall is ever so present on your doorstep. With this up and down in temperature it feels like whiplash weather!

While the forecast may always remain unpredictable, despite the weather’s man’s predictions, your health can pay the price. In order to maintain the health of your feet and the rest of your body throughout these weather changes follow these helpful tips.   

• Maintain a healthy diet. Make sure that your meals are packed with nutritional foods like green veggies and plenty of omega-3 fats, which can be found in fish or fish oil supplements. A well balanced diet can reduce inflammation in your feet and keep your entire body healthy no matter what weather blows your way.

• Get enough sleep. Your body needs eight hours of sleep every night so remember to plan your day accordingly. Sleep restores energy and can reduce stress levels.

• Take a shower. You should try to shower every night before you go to bed and every morning directly after you wake up. Taking a shower before you go to bed can help you fall asleep more easily. Taking a shower after you wake up can increase the blood circulation throughout your entire body, which reduces your risk for aches and pains.

• Drink water. You need to stay hydrated throughout the day to ward off sickness. Drinking water regularly keeps your immune system at its best. You should try to drink about two to three liters of water every day.

• Dress for the occasion. It’s important to keep your feet protected, so as the weather changes make sure to warm your feet with socks and enclosed toe shoes. Just like the rest of your body, your feet need to maintain a healthy temperature. Feet that are too hot or too cold can easily damage your health.

In order to maintain your health all year long, you need to take the proper precautionary steps and adjust to the changes in weather. If you notice a decline in the health of your feet this season contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://www.todayszaman.com/newsDetail_getNewsById.action?load=detay&link=192947
http://www.momtastic.com/health-and-beauty/diet-a-nutrition/161679-stay-healthy-as-the-seasons-change
http://www.everydayhealth.com/foot-health/nutrition-and-your-feet.aspx

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Simple Shoe Tricks for Healthy Feet

Maintaining your health can be a tricky job. Your feet need care and attention just like the rest of your body. Footwear is made specifically to protect the health of your feet, but your shoes can’t do all the work - they need your help!

Follow these simple tips to helping your shoes protect your feet, ankles and all 10 toes:

• Get the right fit. The most important aspect of your shoes is the fit. Shoes need to fit correctly to the length, width and height of your feet. Your footwear should big long enough that your toes have about a thumb’s width before the end of your shoe, but not so big that your heel slides out the back. Shoes should also be wide enough that you have room to wiggle your toes and tall enough that they do not press down on your toes.

• Be specific to your exercise. Your shoes should be specific to your activities. If you are involved in different sports you need different shoes for each exercise. Physical activities put pressure on your feet, and soccer will affect your feet differently than running, yoga or football. Therefore each sport or exercise will require specific protection from your footwear so you will need different shoes for each of your activities.

• Alternate between shoes. While you should alternate different shoes for each of your exercises, you should also alternate your daily walking shoes. Your shoes need their days off just like you. This will not only help your shoes last longer, but also maintains the health of your feet.

• Cushion your feet. While your shoes should provide you an appropriate amount of cushioning, you should always pair your footwear with a comfortable pair of socks. Socks give your feet greater cushioning and reduce irritation between your feet and your shoes. This will help prevent painful ailments like blisters.

• Add an orthotic. Purchasing custom molded orthotics can be one of the best investments you will ever make. An orthotic adds support, comfort and cushioning to your footwear. It can relieve pain and reduce your risk for an injury.

Taking proper care of your feet can be a big job, but making foot care a part of your regular routine can help you prevent foot ailments throughout your lifetime. If you are experiencing pain in your feet or would like to come in for a check-up and proper foot examination contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://www.thestarpress.com/article/20120912/LIFESTYLE/309120007/Tips-happy-feet?odyssey=nav%7Chead&nclick_check=1
http://runnersfeed.com/rotate-your-running-shoes/

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Precautionary Steps to Prevent Fungal Toenails

Fungal toenails can be painful, embarrassing and just plain gross. Fungal infections within your toenails can easily spread from the toenails to the skin. They can also infect your entire foot and the rest of your body.

In order to prevent this painful and disgusting condition, please follow our helpful tips:

• Wash and dry your feet. You must wash your feet with soap and water at least twice every day. Dry your feet thoroughly after and don’t forgot to dry between your toes.

• Use anti-fungal and antiperspirant products. Apply an anti-fungal cream to your feet and ankles on a daily basis. You can powder feet, ankles and toes with an antiperspirant to reduce sweating. This will also help keep your feet dry throughout all of your physical activities.

• Do not swap maintenance tools. It is so important to keep up the care of your feet and toes. However, your maintenance tools can easily spread fungal infections if you share. You always want to disinfect tools such as nail clippers, files and pumice stones before and after every use. Never share your tools with others or borrow someone else’s foot care products.

• Keep your socks and shoes to yourself. Just like with maintenance tools, you do not want to borrow socks and shoes. You also do not want to lend out your own. Socks and shoes directly touch your feet and harbor bacteria, especially from perspiration. Make sure to wash your socks after every use.

• Cut your toenails. It may sound simple enough, but this little task can easily be forgotten. Cut your toenails straight across and never curve at the ends. You also want to cut toenails at least once a week or whenever the nail grows past the end of your toe.

Fungal toenails can be extremely difficult to treat and may require permanent removal of the infected nail. For this reason, if you experience a fungal infection in your feet or toenails you want to contact our office immediately. You can call our office at (518)273-0053 to schedule an appointment with Dr. Tejas Pandya. Don’t forget that while fungal nails are treatable, they can always come back! You need to take the proper precautionary steps to prevent reoccurring fungal infections.

References:

http://www.capitaldistrictpodiatry.com/library/1821/FungalNails.html
http://www.webmd.com/skin-problems-and-treatments/guide/fungal-infections-skin

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A Football Players Nightmare - the Terror of Turf Toe!

The school year is in full swing and it’s finally time for those boys of fall to return to the Friday night lights. Football can be a great way to stay active and build sportsmanship, but players should remember that they are always at high risk for an injury while out on the field. Football remains the number one sport for injuries, actually resulting in more injuries annually than the world’s most popular sports combined.

One of the most common injuries among football is turf toe. It is named due to its correlation with football. Turf toe is an injury referring to a sprain of the ligaments surrounding the joint of your big toe. Turf toe occurs when your big toe becomes jammed or you excessively push off from your big toe while running, jumping or participating in physical activity. The ligaments surrounding your big toe allow you to move up and down.

You are more likely to experience turf toe when playing on an artificial surface because turf is much harder than natural grass. Therefore your cleats are more likely to stick into an artificial surface, but it can occur on both surfaces. You can take a precautionary step by purchasing cleats that provide your feet with proper support. Stronger footwear, rather than flexible cleats, can prevent your feet from bending too far forward and putting greater pressure on your big toes.

Turf toe is associated with severe pain, swelling and limited mobility at the base of the joint of your big toe. If your injury is not treated properly, or turf toe becomes a repetitive injury, your condition may become serious and require surgical correction. If you have turf toe you will want to give your foot proper rest and time away from the football field. You should keep your injured foot elevated and apply ice in order to relieve pain and reduce swelling. The injury should be taped or wrapped by a medical professional in order to heal properly and add support.

If you experience turf toe this season contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya. Dr. Pandya will give you a proper examination and develop a treatment plan to get you back to your best health and out on the football field as soon as possible.

References:

http://www.webmd.com/fitness-exercise/turf-toe-symptoms-causes-and-treatments
http://sportsmedicine.about.com/od/footandankleinjuries/a/TurfToe.htm
http://www.coreperformance.com/knowledge/injury-pain/turf-toe.html

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Send Kids Back to School with Healthy Footwear

You have probably started packing lunches, looking up bus schedules, and scraping out old school supplies as you send your children back to school. While some items like pencils, pens, notebooks, backpacks, and clothes that your children have yet to outgrow can be reused, there are certain school supplies that should remain on the list year after year - shoes.

It’s likely that your children have outgrown their shoes from last year or at least out worn them. Your child’s shoes can affect the health of their feet, ankles, and entire body so it’s important to find a healthy pair.

With the endless numbers of styles it can be difficult to determine the right footwear for your child. Therefore Dr. Tejas Pandya has come up with some helpful guidelines to finding the healthiest shoes.

• Measure both feet. You should have your child’s feet properly measured before every purchase. Children’s feet can grow very quickly and at different rates. This often results in their feet being two different sizes. So when you measure their feet, fit their shoes to the larger foot. Ill-fitting footwear can result in a number of different foot ailments. 

• Take a stand. You should measure your child’s feet while they are in a standing position. When your child stands his or her feet bear the weight of his or her whole body, which can make feet expand under pressure. This ensures that shoes will be comfortable during weight bearing activities like sports, exercise, or even just walking and standing.

• Find the perfect fit. Ill-fitting shoes refer to both shoes that are too small and too big, both of which can result in foot ailments. Your child should have about a thumb’s width between their big toe and the end of their shoe. The toe box should also leave enough room so that they can comfortably wiggle those toes. Shoes should also fit tight enough that the heel does not slip out the back.

• Take a little walk. Shoes need to fit comfortably while sitting, standing and walking. Your child should try on both shoes and walk around the store to examine their comfort in motion. You also want to bring their own socks along to try on with the shoes. You should then question your child about any irritations or uncomfortable pressure from the footwear. 

• Examine the shoes. Children’s shoes should not collapse under pressure. Look for shoes with heels that are made from a durable material to hold in a fixed position. Shoes should also have a proper layer of cushioning on the insole and sufficient arch support. Shoes should bend at the ball of your child’s foot, but they should not in the middle nor should they be able to fold completely in half.

Proper foot care should start at an early age in order to prevent future foot problems. The right shoes can help prevent injuries on the playground, in athletics, and all other aspects of your child’s life. If you require additional assistance in finding the right shoes for your child, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://www.capitaldistrictpodiatry.com/library/1783/Children%27sShoes.html
http://orthoinfo.aaos.org/topic.cfm?topic=A00143

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New York Giants’ Prince Amukamara Suffers Ankle Sprain

Prince Amukamara, cornerback for the New York Giants, has recently suffered a mild sprain to his high ankle. The injury occurred during a recent pre-season game against the Chicago Bears. The injury took place with less than five minutes left in the first quarter of the game and Amukamara had to be carted off the field. He is now expected to be out for at least the next several weeks.

With Amukamara out, the Giants are worried about defending their title in this year’s Super Bowl. The timing could not be worse considering the injury took place less than two weeks before the regular season begins. Their starting cornerback, Amukamara, will certainly be out for their first game against the Dallas Cowboys taking place on September 5th.

The injury was originally thought to be a fracture but x-rays showed that it was a high ankle sprain. Ankle sprains result from unnatural motions that often twist the ankle bones and force them out of their proper and comfortable position in your foot. Ankle sprains occur when the ankle is forced out of its natural positioning. It results in severe stretching of the ankle’s ligaments. In more serious sprains the ligaments can actually tear or rip completely.

Since the injury appears mild, Amukamara may recover quickly and be able to return to the regular season without missing too many games. Ankle sprains should not be taken lightly, treated immediately and given the proper time to heal. If an ankle sprain does not receive proper treatment in a timely manner it can result in severe pain, swelling bruising, and even long-term issues with the injured foot. You should ice and elevate the injury as needed in order to relieve pain and swelling. Ankle sprains should also be properly wrapped with compressive bandages to prevent mobility of the ankle during the healing process. Serious sprains, or those left untreated, may require surgery.

When it comes to injuries, just like in sports, your best defense is a good offense. Therefore you should take the proper steps to prevent ankle sprains from occurring. Conduct a proper warm-up and cool-down routine that incorporate your feet in order to maintain the strength of your ankles and increase your balance and flexibility. Remember to stretch throughout the day, exercise for at least 30 minutes every day and purchase properly fitting footwear. If you experience an ankle sprain, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://www.capitaldistrictpodiatry.com/library/1736/AnkleSprain.html
http://espn.go.com/new-york/nfl/story/_/id/8301173/new-york-giants-cb-prince-amukamara-suffers-high-ankle-sprain

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8 Easy Steps to Preventing Overuse Injuries

Staying active is important in maintaining a healthy weight, building strong bones, muscles, and joints, and keeping your ligaments limber. Too much of a good thing can be bad - even when it comes to exercise. There are more than five-million sports related injuries happening every year. With that, almost half of all sports injuries are because of overuse.

In order to prevent overuse injuries, please follow our helpful tips:

• Create warm-up and cool-down routines. Stretching out your muscles and tendons keeps them strong and prevents stiffening, which can easily result in an injury. Create a 10-15 minute warm up routine and with the same routine to cool you down and relax your body.

• Know the correct techniques. Every sport and exercise comes with its own physical demands, but knowing the right techniques can protect your body from injuries. If you are unaware of the proper techniques, ask a coach or trainer for a proper evaluation and lesson.

• Do not over train. Of course, practice makes perfect, but too much training can take you out of the game. It’s important to train for all aspects of the game, so don’t focus on one specific area. Remember to give yourself a break and of course have days to rest.

• Get a physical. Before sports season begins, you should receive a proper physical. It’s important to determine that you are in good health before you begin extensive training. Contact our office to schedule a foot and ankle examination before you begin your training routine.

• Increase your workout routine gradually. When you sign up for a sport it’s typical to jump right into intense practices every day, but this can be dangerous. Ease into physical activity and increase your time on a weekly basis.

• Vary your sports. Sticking to one sport can easily lead to overuse injuries. If you vary your sporting activity, it provides different motions so your feet and ankles are not forced into the same positions year round.

• Give it a rest. Staying physical is important to your overall health, but so is allowing your body time to rest. If you are active in sports, you should give yourself time to rest after every season. Playing year round is an easy way to gain an overuse injury.

• Treat your injuries. If you do experience an injury, don’t think that playing through the pain makes you a better and more dedicated player. Playing through an injury is dangerous to your health, and the health of your body should always come before the game.

You can reduce your risk for an overuse injury by following our helpful tips. Overuse injuries, like all injuries, should be taken seriously and treated immediately. If you don’t treat overuse injuries in a timely matter, they can result in permanent damage. If you develop an overuse injury, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://www.seacoastonline.com/articles/20120421-OPINION-204210304

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