Do You Overpronate? Check Your Shoes!

If you are a dedicated runner, you may very well be educated on overpronation. For the average person though, this common foot problem is often unheard of but may be the cause for present foot pain.

How do I know if I overpronate?

When patients come into our office at Capital District Podiatry, one of the tools we use when diagnosing foot pain is to look at their shoes. Noting where shoes get worn down can offer clues to why there may be foot pain or help in preventing problems from occurring in the future.

Overpronation happens when your foot rolls inward at each strike on the ground while walking. If this is occurring, your shoes will often show more wear on the inner side than the outer. If you were to put your shoes on a flat surface, they may even tilt inward. Many people have this common foot problem and don’t even realize it. This condition is very prominent in people with fallen arches, or flat feet.

What should I do?

If a quick diagnostic inquiry shows that this is happening and you have no foot pain or problems, it may be of benefit to make a few changes. Choosing shoes with a straighter sole and designed for stability and motion control will best support a foot that overpronates.

This abnormal leaning inward of the foot and ankle could pose a problem over time as the structure of the foot can become compromised. Plantar fasciitis, heel spurs and metatarsalgia are common problems associated with this foot condition. If you have foot pain, it is best to seek an accurate diagnosis so your feet get the treatment they deserve. We find that our patients often benefit greatly from using a pair of custom orthotic inserts in their shoes.

We are available to help in any way that we can – call Dr. Tejas Pandya today if you are concerned about an overpronation problem. We have two convenient locations to serve you in Troy and Clifton Park, NY. Call us at (518) 273-0053 to get help today!

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

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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Playing Tennis Part 3 - Will Orthotics Help You on the Court?

The sport of tennis can be very stressful on both your feet and ankles. Tennis is associated with many quick movements that pivot your body back and forth, and bounce your feet from side to side. These quick movements can easily lead to many painful foot and ankle injuries and your feet require specific footwear for the sport. Specific footwear is a great way to prevent injuries, but you can reduce your risk even further by the use of custom made orthotics.

Tennis orthotics are designed to comfort your feet, keep them healthy, and reinstate the natural techniques and functions of your feet. Pain in the heel of your foot is often associated with an incorrect stride. Tennis orthotics can work to properly align your feet and ankles to their natural and healthy position. Tennis orthotics helps properly distribute your weight evenly on your feet so that pressure is not built up in certain areas. Orthotics can help to improve your posture which is directly related to your balance. Poor posture and balance can lead to serious injuries. Improper weight distribution upon your feet can severely alter the structure of your bones in both your feet, ankles, and your lower legs.

Orthotics are a great way to prevent injuries as well as help with conditions that you may already be experiencing. Orthotics can help reduce pain in your feet and ankles and comfort flat feet. Orthotics can also help with shock absorption. Tennis orthotics can also help to reduce your risk for developing the following conditions:

• Achilles Tendonitis
• Corns
• Metatarsalgia
• Ankle Sprains
• Flat Feet
• Bunions

Orthotics can inspire your greatest performance giving your muscles, tendons, and bones optimal functionality. Orthotics usually last between 12 and 16 months, after which they should be replaced. Your best option is to purchase custom made orthotics which are fitted specifically to the exact shape each of your feet in order to offer you the greatest protection.

If you would like to be fitted for custom molded tennis orthotics, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://www.drfoot.co.uk/Tennis_Orthotics.htm

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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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