Barefoot Running & Shin Splints

Photo by: Sura Nualpradid, freedigitalphotos.net

Whether you are a regular barefoot runner or a contemplating future participant to this very popular trend, it is important to be educated on how this style of running could affect your foot health. Dr. Tejas Pandya, foot specialist in Troy, NY has treated many runners over the years with a variety of foot and ankle problems. A very painful but common problem runners often face is shin splints.

Shin splints are associated with pain alongside your shinbone, or tibia. This is the large bone in the front of your lower leg. Injury can occur in this part of the leg with too much stress, overtraining and poor footwear. For a runner, the repetitive impact on hard surfaces can cause stress on the tibia and result in swelling, pain and tenderness.

While there has been much controversy about the safety and effectiveness of barefoot running, there are supporters who claim that regular running shoes are the problem. Certain studies have shown that the extra support in running shoes alters the way our feet should strike the ground and causes our heels to absorb the bulk of the force. This, in turn, can cause injury over time such as shin splints.

Going barefoot causes a runner to land on the balls of the feet instead of the heel, which allows the calf muscle and Achilles tendon to take the bulk of the stress rather than the shin. There are many things to consider, however, before jumping into barefoot running. Without the proper knowledge and training, this activity can lead to serious injury. There are certain foot structures and deformities that may prevent a runner from safely running barefoot.

If you are interested in barefoot running, we suggest coming in to see Dr. Pandya beforehand. He can evaluate the health and structure of your feet, identify any potential problems and offer his expert advice. Call our podiatric office today at (518) 273-0053 or visit us online at www.capitaldistrictpodiatry.com.

Running Gear to Help You Stay Cool

Summer is fast approaching and as the weather warms up, running can become difficult. Our body temperature rises when we run which can make a hot day that much warmer. When the temperatures rise, you don’t have to resign to running on the treadmill in the air-conditioned gym or your basement. The right gear will help you stay cool outside during your workout.

To stay cool, upgrade your running wardrobe

The old t-shirt of your favorite 80s band is not going to cut it during a run on a hot day. You want to find the lightest, moisture-wicking and most breathable option in a good sports store. Women, start with a supportive sports bra made of moisture-wicking material with mesh areas designed for ventilation. Wear a lightweight, sleeveless tank over top if you want to be covered up. Men, look for a lightweight singlet, or tank top with stitch-free seams for comfort. For both men and women, wear short shorts with mesh vents for comfort and breathability.

There are materials today with cooling technology built into the fabric. Remember that dark colors are going to absorb the sun’s rays and raise your body temperature while running. Loose clothes will also provide better ventilation. Just because you are covered also doesn’t mean your skin isn’t exposed. Be safe and wear clothes with SPF in the fabric.

Sweaty feet that slip and slide around in your shoes are no fun either. Don’t forget about your feet. Wear proper socks made of a moisture-wicking material and choose a lightweight, cushioned shoe with mesh sides for ventilation.

Dr. Tejas Pandya is a foot specialist in Troy, NY with years of experience helping athletes stay on course. If you are a runner slowed down with foot pain, call our podiatric office today for diagnosis and treatment. We can get you back on track in no time! Call (518) 273-0053 or visit www.capitaldistrictpodiatry.com.

Extra Weight Can Affect Your Feet

Your feet are the foundation for your body and they often take a beating! On average, feet take 8,000 to 10,000 steps a day and just walking puts the pressure of one and a half times your body weight on your feet. It is even more when running and if you are overweight, your feet are under some serious strain.

The American Podiatric Medical Association warns that our feet are the most vulnerable part of our body for injury. Being overweight increases the risk for injury even further. Dr. Tejas Pandya, foot and ankle specialist in Troy, NY encourages patients if they are gearing up to lose some weight, to keep feet as an important reason to do so.

How can weight hurt your feet?

Adding weights to a workout routine can help build and strengthen muscle but added weight can be detrimental to feet. Muscles, tendons and ligaments can become stretched and weaker. There are many ways that extra weight affects foot and ankle health. Arches can collapse and feet can flatten from the pressure of added weight. This can cause the plantar fascia to be strained. This tendon runs from your heel to your toes and the strain can result in plantar fasciitis and heel pain.

Tendonitis, ankle pain, arthritis and gout are additional foot conditions seen at Dr. Pandya’s podiatric office with patients who are overweight.

What can be done?

For the majority, weight loss is not solved overnight. If you are in the process of losing weight, you can help keep your feet healthy and pain free by selecting supportive footwear. If you have a pronation problem where your ankles lean inward, it can be more severe when overweight. Custom orthotics made for your foot structure can help support your feet and keep them better aligned.

If you have foot or ankle pain due to being overweight, see Dr. Pandya for treatment. Call us today at ((518) 273-0053 or visit our website at www.capitaldistrictpodiatry.com.

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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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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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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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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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Give Your Feet a Rest

If you are a runner you know exactly how demanding the sport can be. Runners often train everyday to keep up or increase their stamina.  But this can be a huge mistake concerning the health of your feet and entire body. Running can be extremely stressful to your joints and muscles.  Your body and feet need off days to rest.

Running causes your feet to strike hard against the ground beneath them, which can often be damaging to your muscles. This makes it so important to not only stretch your feet, legs, and ankles, but also give them proper rest. One or two days off from running every week is not enough and your body should receive at least one or two days in between each run. This time allows your days of training and exercise to be broken up so the muscles of your feet, ankles, and legs can catch up. Giving your body days of rest can actually make your muscles stronger rather than exhausting them from overtraining.

Just like your brain and the rest of your body requires sleep every night for energy and to stay healthy, your feet require their own form of rest - especially when you are a runner. This doesn’t mean you need to remain completely inactive for an entire day, but just spend a day without your usual run. Dr. Tejas Pandya does not suggest you taking days off as a couch potato, watching TV or sleeping the day away.  But he encourages you to stretch, perform yoga, or any form of lighter exercise. Days of rest can also maintain your motivation to the sport of running because it is no longer a daily chore and you receive mental breaks from the sport.

Running on a daily basis without giving your feet proper days of rest can be severely damaging to your muscles and may result in a wide range of injuries. Allowing your body resting days has shown to decrease painful overuse injuries. If a running injury does occur, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://running.about.com/od/injuryprevention/f/restdays.htm

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Train Your Way to a Marathon

Running a marathon is a huge accomplishment! If you are a beginner runner you may believe that a marathon is just one long and exhausting day. But it’s so much more than that! Running a marathon starts with intense training. It takes a lot of time, commitment, and effort to train and participate in a marathon.

If you are hoping to participate in a marathon follow Dr. Tejas Pandya’s helpful training tips.

• Purchase running specific shoes. This may seem like an obvious recommendation, but it cannot be stressed enough! It’s very important to have footwear specific to the sport of running. Shoes designed specifically for runners should provide you with proper support, shock absorption, and cushioning in order to prevent injuries. Also, look for shoes made from light materials that allow proper ventilation.

• Work your way up. You don’t just go out and run a marathon on your first day. It takes daily effort of gradual changes in time, intensity, and distance. Dr. Pandya recommends you start a running routine at least six months before you begin training for a marathon. You should work your way up to running around fifteen miles every week before you decide you are ready to train for a marathon. Once you have reached this goal, you can continue to increase your intensity, time, and distance on a week to week basis.

• Run another race. A great way to train for a marathon is to run a shorter race in preparation. You can participate in a 5K or a half marathon, just something to give you a snapshot of what a marathon will require. If you’re having trouble with a smaller race then you are clearly not ready for a marathon. A shorter race can give you an indication of what you need to work on and if your shoes can withstand a marathon.

If you are interested in participating in a running marathon, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya. It is important to have your feet examined and make sure you are in proper health before training and participating in a marathon. Ask Dr. Pandya for more running tips, or a recommendation for proper running shoes, based on your personal circumstances.

Resources:
 

http://running.about.com/od/halfmarathonsmarathons/a/Marathon-Training-And-Running-Tips-For-Beginners.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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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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