Foot Care for Seniors

Foot Care for Seniors

Problems with your feet can have a significant impact on your quality of life. This is especially true if you are a senior. It is important at any age to take proper care of your feet but as we age, we can become more susceptible to certain foot problems. Observing proper foot care for you or for an elderly loved one is essential for your foot health and for the prevention of serious complications.

Foot specialist, Dr. Tejas Pandya helps many elderly patients take care of their feet. Foot problems can be the first sign of a serious underlying condition. Conditions such as arthritis, diabetes, circulatory disorders and nerve issues can manifest in the feet. This makes regular visits to a podiatrist an important part of your health care.

Foot sores, ingrown toenails and athlete’s foot are just a few examples of foot problems that can arise without proper attention to feet. Ignoring or having an inability to care for these types of problems could lead to serious complications.

Dr. Pandya offers the following helpful foot care tips for seniors:

• Avoid smoking, which contributes to poor circulation and increases the chance of swelling
• Wear comfortable shoes that fit well, alleviate pressure on feet and promote good balance
• Encourage good circulation by putting feet up when resting, walking or taking a warm footbath
• Avoid exposing your feet to extreme temperatures
• Avoid sitting for long periods of time
• Practice proper, daily foot care and ask for assistance if needed.

Small problems can turn serious quickly so if you are a senior with foot pain or noticing unusual symptoms, please contact our office as soon as possible. You can call our office in Troy, NY (518) 273-0053 or request an appointment online.

What Do I Do About My Swollen Feet When I Have Diabetes?

Living with diabetes can present a number of challenges. Whether you have been recently diagnosed or have been trying to keep it under control for years, it takes some effort. It can also cause several complications that can affect your feet and quality of life in general. Swelling of the feet is a common complication that can develop with diabetes.

When you have diabetes, there are several reasons your feet can swell but it is often associated with neuropathy. Diabetes can cause poor circulation. When blood does not flow properly, the lack of blood supply takes its toll and can result in nerve damage, or neuropathy. The damaged blood vessels do not constrict and relax like they should which can lead to fluid buildup and swelling.

Is a swollen foot something to worry about if I have diabetes?

The answer is a loud YES! Sometimes feet can become swollen if you have been standing or walking around all day but a swollen foot can also be a symptom of an infection or an ulcer. If you have diabetes, neuropathy hinders your ability to feel pain so a swollen foot is something to take notice of and take action for immediately.

Foot specialist, Dr. Tejas Pandya, consistently reminds his patients with diabetes that a swollen foot could be indicating a serious situation. You should have a good knowledge of when this happens and what the cause might be. There are many general foot care tips that Dr. Pandya encourages diabetic patients to follow such as daily foot care, proper toenail maintenance, wearing appropriate shoes and quick treatment for any injury. All of these can reduce your chances of having swollen feet.

Are you dealing with swollen feet and need help? If you have diabetes, we highly encourage you to seek help as soon as possible. Please contact our podiatric office in Troy, NY today with any questions or to make an appointment. Call (518) 273-0053 or visit www.capitaldistrictpodiatry.com. 

It Just Appeared Out of Nowhere! What To Do About Blisters

Have you ever dealt with a tiny sliver that gave you a ton of discomfort? Something small in the right place can really be a pain…literally! A blister can be just that – a small little injury that can cause a lot of pain.

How did my blister happen?

Unfortunately, it doesn’t take much for a blister to develop. Dr. Tejas Pandya, foot specialist in Troy, NY has heard often from his patients, “The blister just appeared!” Blisters are caused by friction. When poorly fitting shoes or a repetitive activity cause pressure and friction on the same area of skin, the layers of skin break and a pocket of fluid forms.

What should I do if I get a blister?

Right after a blister forms, it can be helpful to use some ice to alleviate some of the pain and swelling. As tempting as it is to want to pop a blister, it is usually best to leave it alone. The fluid inside promotes healing and an open blister puts you at risk for infection. If the blister does get punctured, applying some hydrogen peroxide can help ward off infection. Do not remove the skin over a blister, as the skin underneath is very sensitive and prone to infection. Put a bandage over the blister and use a cushioning pad or a piece of moleskin to protect the area.

What can I do to prevent a blister?

Dr. Pandya offers several easy tips to keep blisters at bay:

• Break new shoes in gradually
• Use petroleum jelly or a bandage on an area that rubs before the blister forms
• Wear socks made out of acrylic and synthetic fiber materials

Keep an eye on your feet. If a blister is painful and showing signs of being infected, come in to our podiatric office for help. This is especially important if you have poor circulation or diabetes. Call us at (518) 273-0053 to request an appointment or visit www.capitaldistrictpodiatry.com. 

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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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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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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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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Lower Limb Surgery

Prevention, proper care, and time for injuries to heal are all important aspects in protecting your feet and ankles. Improper care can lead to more serious injuries, which can result in surgery. That word can sound scary, but surgery is sometimes your best option in keeping your feet and ankles safe and healthy.

Dr. Tejas Pandya has broken down a few foot and ankle surgeries so that you can know the facts and understand how to prevent injuries from becoming severe. They include:

• Heel Spur Surgery: Heel spurs most commonly arise from wearing improper shoes, repetitive stress upon your feet, or as an overuse injury. Heel spurs deserve proper care, but sometimes surgery is necessary as a last resort. Heel spurs can be severely painful to the point where it may affect your daily activities, but surgery can help relieve the pain. Like with most surgeries, the heel will need time to rest and recover. During this time period you should refrain from bearing weight upon your heal in order for the tissue to heal properly.

• Bunion Surgery: Bunions refer to growths that occur on the base of your big toe. Bunions often occur due to ill-fitting shoes, and that is why it is always important to try on shoes before every purchase and never wear shoes that are too small. Most bunions are painless and can be treated without surgery, but in extreme cases it can be necessary. Surgery can help relieve pain and restore mobility in rare cases so that you can resume your typical routine. After surgery your toe should remain wrapped and you should avoid bearing weight on your foot for several days.

• Ankle Fracture Surgery: If you severely fracture your ankle to the point where the ankle joint has become displaced and unstable. Ankle fracture surgery corrects the alignment of either the medial malleolus, which is the bone located on the inside of your ankle, or the outer bone known as the fibula. Your ankle is sensitive and damage to it can lead to uneven weight distribution, the loss of mobility, and even arthritis. It is always important to treat ankle injuries immediately and allow the injury proper time to heal and rest before becoming physically active once again. You want to make sure to prevent further injury and permanent damage.

In order to reduce your risk for surgery it’s important to take precautionary methods to prevent injuries from occurring. If an injury does occur proper care and time to heal is necessary to prevent surgery. If you have suffered an injury to your foot or ankle contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://www.heel-that-pain.com/heel_spur/surgery/heel_spurs_surgery.php
http://orthoinfo.aaos.org/topic.cfm?topic=a00140
http://www.footeducation.com/ankle-fracture-surgery

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Easy Little Tricks to Your Foot Ailments

Your feet work incredible hours baring the weight of your entire body. Did you know that there are 26 bones in each of your feet? That is a quarter of the bones in your whole body. Your feet also contain 33 joints and more than 100 tendons, muscles and ligaments. That’s a lot of sensitive body parts to break, sprain, and painfully injure!

Below are some tips to help you with your shoe buying and wearing.

• Buy the right size. Before you purchase footwear, you should always measure your feet and try on the shoes. Make sure to try on both shoes because your feet can often be different sizes. Pay attention to not only the length of your feet, but the width and the level of support that your arches require.

• Purchase specific shoes. Your shoes need to be personable in so many ways, not just a standard size! Look for shoes that are specific to your physical activities. Sports and exercise activities require different things from footwear in order to properly protect your feet. You should also base your purchases on your medical history and personal comfort.

• Look for wide toe boxes. Your toes need room to breathe and wiggle even when their strapped inside your shoes. Purchasing footwear with wide toe boxes can help reduce your risk for developing conditions such as bunions and hammertoes. Both bunions and hammertoes can occur from ill-fitting shoes. Wide toe boxes allow your toes more room and reduce irritation.

• Wear your socks. Socks work as a comforting barrier between your feet and your footwear. Comfortable socks can reduce irritation caused by your shoes so they prevent painful problems like blisters, corns and calluses. Socks also work to keep your feet dry and can help prevent fungal infections.

• Keep your feet dry. Your feet need to be washed with soap and water at least once a day, but drying them can be just as important. You should dry your feet thoroughly with a clean towel and pay special attention to your toes. If your shoes or socks become wet you should remove them until they are dried and preferably washed. You can apply a lotion to your feet in order to keep your skin moisturized, but remember to avoid your toes. Moistened feet create a perfect environment for fungal infections to grow.

• Use orthotics. Custom fitted orthotics can be one of the best investments you can make for the health of your feet. Custom made orthotics can reduce pain in your feet and ankles, give you greater arch support, provide cushioning and reduce your risk for a wide range of injuries.

Your feet and ankles can be one of the easiest areas on your body to develop injuries, which is why it’s so important to take the proper preventative measures. If you do develop a foot or ankle related injury, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://www.modbee.com/2012/05/11/2196699/know-how-to-prevent-treat-foot.html

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Playing Tennis Part 2 - Most Common Foot and Ankle Injuries

The sport of tennis gives your body an aerobic workout. Playing tennis is a great way to stay healthy, fit and of course have fun. Unfortunately, your feet and ankles are subjected to an overwhelming amount of stress during a game. The back and forth and side to side motions of the game can put a lot of pressure upon your lower limbs. Combined with the swift start and stop of the game, your feet and ankles can very easily obtain an injury.

Common foot and ankle injuries while playing tennis include:

• Ankle Sprains: These painful ailments are the most common injuries associated with the sport of tennis. Ankle sprains commonly develop when the foot turns inward in an awkward motion. The consistent back and forth and side to side movements can make your ankles prone to sprains. Ankle sprains can cause severe pain and swelling. If you develop an ankle sprain, you should rest and elevate the injured ankle. You can apply ice and wrap the ankle to reduce swelling and relieve pain.

• Plantar Fasciitis: The quick movements involved in a tennis match can put a lot of stress on the arch of your foot. You plantar fascia, the band of fiber tissue that stretches from your heel bone down to your toes, supports the arch of your foot. The forced exerted on your feet can cause the plantar fascia to become inflamed and extremely painful as a result of plantar fasciitis. You can treat, as well as, prevent this condition by purchasing tennis specific shoes, wearing the correct shoe size, and investing in custom made orthotics.

• Tennis Toe: This condition, also referred to as subungal hematoma, develops when blood collects underneath your toenail. Tennis toe can be directly related to the shoes that you wear. It is always important to wear the correct shoe size. Remember to measure your feet and try shoes on before every purchase. You should also check your shoes at least once a month to determine that they still fit properly. You should purchase footwear that is specific to tennis in order to better protect your feet. If you develop tennis toe, you can relieve built up blood by applying ice, but make sure to contact our office as soon as possible.

With the overwhelming amount of stress exerted on your feet and ankles it can be easy to develop an injury.  It is important to take preventative methods while playing tennis. If you require any additional information on how to prevent these common injuries, or you have already developed an injury, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://www.stege.com/topics/sports/tennis.htm

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Minimizing Your Running Shoes

Barefoot running has become a very popular topic in the last couple years among runners and with it the idea of minimalist running shoes. While arguments have been made for keeping your standard running shoes, or tossing shoes altogether and running barefoot, could minimalist shoes be the happy middle and the answer to so many runners’ prayers?

The fashion world has been overall appalled by these frankly strange looking shoes or “gloves” for your feet. While the look of these shoes can get a few stares, their design has focused on keeping your feet healthy while allowing the wearer to receive optimal functionality. Minimalist shoes are very light on your feet and as you pick up your feet with every stride you are not carrying an overwhelming amount of weight. Heavy shoes can wear out your feet considering they already have to carry the weight of your body. Minimalist shoes are also designed with materials that give your feet optimal flexibility, which is perfect for running. With less padding between your feet and the ground, you run with a shorter stride that will cause your feet to strike the ground more frequently, but at a much softer rate. This can reduce your likeliness to develop many of the injuries common to runners.

Minimalist shoes give you the technique and close feeling to running barefoot, but still allow your feet the protection they need from the hard ground. Minimalist shoes can correct the way you run, bringing you back to the natural form associated with barefoot running. These shoes can get you back to running on your forefoot rather than striking at your heel. Forefoot striking is much healthier and decreases your risk for injury. However, barefoot running puts you at risk for a whole different set of injuries associated with the lack of protection between your feet and the ground. The battle between barefoot running and standard running shoes holds serious risks of injuries for both sides, but minimalist shoes are looking to be the medium and solution between the two.

Wearing minimalist shoes may not only influence you to run in a healthier way, but they can also help strengthen your feet. Standard running shoes that are heavily cushioned may be excessively protecting your feet to the point where they are inhibiting the strength of your foot and ankle muscles. The over-supportive arches and hard soles can also lead to weaker muscles and natural arches of your feet.

If you are interested in changing the way you run so you strike at your forefoot, or would like your stride observed to find the healthier way to run, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://www.runnersworld.com/article/0,7120,s6-240-400--13691-F,00.html

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Find the Best Race for You!

If you are a runner then you may be overwhelmed with the wide variety of races taking place on a month to month basis. The different kinds of races are intended for runners at different levels of intensity, ability and with goals. With marathons, 5Ks, 10Ks, and so on clogging your calendar it can be hard to pick the best race for your personal interests. Or maybe you don’t really understand the differences between them. However, worry no more because we are here to help by breaking it all down and explaining the many types of running races.

Types of races include the following:

• 5Ks and 10Ks: If you are a beginner runner, a 5K can be a good way to ease yourself into a running race. 5Ks equal out to a little over three miles in distance. To serious runners this may appear short, but remember that all runners start at this level and you have to build up your stamina for the bigger races. Once you have mastered the 5K, you can work your way to the little more than six miles involved in a 10K. Remember that these races are still considered long distance running races and it is best for your health and performance if you train in advance.

• Marathon: A Marathon is a very long distance race and requires at least six months of training prior to participation. A marathon is slightly more than 42 kilometers in distance. Most marathon runners are not concerned with winning the race, or even what place they come in, instead they focus more on actually finishing the race. Many marathon runners compete with themselves looking to beat their own personal best times.

• Half Marathon: Half marathons average out to be about 13 miles. They are a good stepping stone if you are looking to run a full marathon in the future. Remember that you can use shorter races as training for bigger ones. Half marathons can help prepare you physically and mentally for full marathons. Usually you train for a half marathon a minimum of three months, increasing your distance and intensity on a week to week basis.

• Ultra Marathon: An ultra marathon is very long and can be quite challenging both physically and mentally. An ultra marathon usually ranges in distance from 50 to 100 miles. A lot of training should take place before you even decide to sign up for an ultra marathon. An ultra marathon can be extremely physically exhausting, but can also take a lot of mental dedication. Training for an ultra marathon can be very stressful and only serious runners should consider participating.

Participating in a race can be a great way to remain active in and dedicated to your sport. It is also a fun way to raise money for a specific cause. If your calendar is flooded by an overwhelming amount of running events to choose from, look into the causes for one that peak your interest.

You should always properly train for any race you participate in or it may result in injuries. If an injury does occur, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://www.wisegeek.com/what-are-the-different-types-of-running-events.htm
http://goarticles.com/article/Different-Types-of-Running-Races/6280973/

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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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