Help For Shin Splints

Are you a runner with lower leg pain?

Shin splints are definitely an unwelcome visitor when you are trying to keep up with a running or exercise routine. Known as medial tibial stress syndrome, it is a common problem seen at our Troy, NY podiatric office.

Foot specialist, Dr. Tejas Pandya, treats runners and athletes on a regular basis. Shin splints can stop you in your tracks, but with treatment by Dr. Pandya and an understanding of how they develop will get you back on your feet in no time.

Shin splints cause pain alongside or behind your shinbone. Pain arises from your muscles and tendons becoming inflamed. You might notice swelling and tenderness if you touch your lower leg. Typically, shin splints develop after too much stress has been put on your shinbone. Dr. Pandya often sees shin splints in patients who:

• Consistently run downhill

• Run in unsupportive or worn out footwear

• Are heavily involved in sports or activities with starts and stops such as basketball or tennis

• Train too hard and too fast, putting an overload of stress on their legs

• Play sports on hard, unforgiving surfaces

• Have flat feet or rigid arches

Suffering from shin splints is not fun. You can effectively treat them at home by resting and avoiding any activities that cause further pain. Try ice packs and elevating your shin to reduce swelling. If you can’t keep them from returning, you may need corrective shoes or custom orthotic inserts to support your feet.

Contact us today for help and stop living in pain. You can make an appointment by calling (518) 273-0053 or visit us at www.capitaldistrictpodiatry.com.

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Best Ways to Care for Your Feet After Exercise

If you are active on a regular basis, you may not be able to escape the aches and pains that often accompany your body being put to the test. Due to the stresses involved in most sports and exercise activity, feet often take the brunt of the impact and can leave you limping.

Do you have tired, sore and achy feet after exercise?

There could be several reasons for having sore feet after exercise but let’s start with some easy ways you can care for your feet. Dr. Tejas Pandya, a foot specialist in Troy, NY treats athletes and sports enthusiasts on a regular basis and consistently encourages them to treat their feet well to stay in the game. Prevention can keep injuries away!

Here are some easy but worthy tips for caring for your feet after exercising:

• Get off of your feet and rest. Simply bearing the weight of your body can make feet tired and sore even without the extra impact during exercise.

• Put your feet up. Sore feet are often accompanied by swelling and elevating your feet after exercise will help to reduce any swelling that may occur. Take off your shoes and socks as well.

• Ease soreness with ice. Grab an ice pack or bag of frozen peas and put it on your foot to ease discomfort and help reduce any swelling.

• Relax in a footbath. A footbath with warm water or cold water can relax muscles or help with soreness. Adding some oils or Epsom salts can soothe feet as well. Just a note, if you have diabetes, it is advised to stay away from warm footbaths altogether.

It is normal for your feet to need time to adjust to a new workout routine or exercise activity but any lingering pain should never be ignored. A small problem could turn much more serious without proper treatment. For treatment or other foot health information, call our podiatric office today for an appointment. You can reach Dr. Pandya at (518) 273-0053 or visit www.capitaldistrictpodiatry.com.

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Run on a Treadmill, or Not?

It is the start of a new year!  Whether you are a seasoned runner or a beginner ready to get your feet wet, the decision whether to get outside or stick to a treadmill can be tricky. Bad weather can make the first option less than desirable but many people question the effectiveness and safety of a treadmill.

Dr. Tejas Pandya, foot and ankle specialist in Troy, NY treats many athletes and sports enthusiast. The bottom line for all runners is foot health and injuries can happen whether you are pounding the pavement or the…belt. Running on a treadmill definitely comes with some advantages. The conveyor belt on a treadmill provides a softer surface that absorbs some of the shock from your feet. This can help prevent some of the injuries that may arise from feet constantly hitting the hard concrete outside.

Changing the incline or pace at the touch of a finger is a great reason to run on a treadmill. You can ease up or push harder depending on what kind of challenge you want. You can also set yourself up in front of the TV, watch a favorite show and be in the comfort of your home.

On the other hand, a treadmill can be hard on the pocket book and a space hog in a tight place. It also does not provide a runner training for any type of a race with the right kind of running needed to properly train. If you are going to race outside, you need to train outside for optimal success.

Whichever you choose, make sure to wear appropriate footwear and have any foot pain or injury treated as soon as possible. Any running or training can be halted when a foot problem is ignored. Call our podiatric office at (518) 273-0053 to schedule an appointment or visit us at www.capitaldistrictpodiatry.com.

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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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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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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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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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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 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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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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