Shin splints is one of the most common injuries that connects runners all over the world. Also known as medial tibial stress syndrome this aliment can be very painful and irritating to deal with as a runner. Here are some facts you need to know about shin splints to educate yourself about what they are and how you can help to alleviate them.
What are Shin Splints?
Shin splints are an irritation on the front of your lower leg that manifests as pain, swelling and soreness. The pain is caused by muscles pulling on the shin bone called the tibia. This happens due to overworking and overloading the muscles and bone (tibia) load of the lower extremity.
What causes Shin Splints?
Shin splints are caused by physical activities such as running. Certain motions can make an athlete more prone to getting shin splints. These motions are: running on uneven surfaces, not wearing the proper running shoes, running on hilly surfaces, and frequently stopping and starting during activity. The contour of your feet can also affect the probability of acquiring shin splints. People with flat feet have a much greater chance of getting shin splints because it causes the muscles on the shin to pull harder on it.
How do I heal Shin Splints?
The best way to heal shin splints is to rest from the activity that caused them to appear. This treatment is not always feasible (or desirable) so there are some other things that can be done to lessen there severity. These include icing the area for 15 minutes 5 times a day, getting new running shoes that properly support your feet, and taking over the counter medication that also has a anti-inflammatory agent to reduce swelling. Providing support with an appropriate insole or custom orthotic can also provide the biomechanical support and control needed to reduce the pull of the muscles and prevent the pain from returning.
Shin splints are a very common obstacle that many athletes have to overcome. Just because you have shin splints does not mean you need to stop a sport or activity that you love. If the information above does not help to alleviate the pain then you may want to consult your podiatrist for further treatment.
Tuesday, July 28, 2009
Wednesday, July 22, 2009
Luke's Locker in Katy, TX knows their shoes
I have written before how impressed I often am with specialty running stores. Tonight I have the opportunity to visit the Luke's Locker location in Katy, TX, a suburb of Houston, for a reception sponsored by Asics. It was a very informative evening and I had the opportunity to visit with Sarah Balboa, the shoe manager at the store.
In speaking with Sarah, it is clear that she is passionate to stay on top of the features of every shoe she stocks in the store. She is committed to provide her clients with the best fitting and most functional shoe for that person and their particular foot type and mechanics. She takes the time to watch the customer walk without shoes so she can recommend the appropriate shoe, while taking into consideration what activity the person will do as well as if an orthotic is being worn and, if so, what type.
As a podiatrist, this is crucial for me to know. I treat serious athletes and I need to know that I am sending them to a store where the staff will take the time to devote to them to ensure they function at the highest level. As I've said before in a previous post: Running Stores Know Runners. I have lots to stay abreast of and, try as I might, there are so many changes in running shoes. Some companies update and change as often as three times a year!
So while it's easier sometimes to pull a shoe off a shelf at Academy or Sports Authority, and even easier to order online, there is no substitute for going to a store like Luke's Locker where the staff is well trained and their mission is to provide you with the equipment you need to keep you running at peak performance.
In speaking with Sarah, it is clear that she is passionate to stay on top of the features of every shoe she stocks in the store. She is committed to provide her clients with the best fitting and most functional shoe for that person and their particular foot type and mechanics. She takes the time to watch the customer walk without shoes so she can recommend the appropriate shoe, while taking into consideration what activity the person will do as well as if an orthotic is being worn and, if so, what type.
As a podiatrist, this is crucial for me to know. I treat serious athletes and I need to know that I am sending them to a store where the staff will take the time to devote to them to ensure they function at the highest level. As I've said before in a previous post: Running Stores Know Runners. I have lots to stay abreast of and, try as I might, there are so many changes in running shoes. Some companies update and change as often as three times a year!
So while it's easier sometimes to pull a shoe off a shelf at Academy or Sports Authority, and even easier to order online, there is no substitute for going to a store like Luke's Locker where the staff is well trained and their mission is to provide you with the equipment you need to keep you running at peak performance.
Tuesday, July 21, 2009
Athletes Foot: What It Is and How To Treat It
Athletes foot is a fungal infection, known as Tinea Pedis, that grows in damp sweaty environments. This is a common condition that occurs in many runners that can be very irritating to deal with. The infection commonly causes itching, stinging, and burning between toes, as well as peeling, cracking and blistering skin on the feet. This fungal infection is common in runners as well as many other athletes (hence it's name) because of the environment it grows in.
The fungus that causes athletes foot can be found on damp contaminated surfaces such as in locker rooms, bathrooms, and pool areas. It is also contagious, so if a family member has the infection, it can remain on surfaces to infect others. Athletes foot grows rapidly between toes since it is a moist and warm area. Runners who pick up athletes foot will then put on socks and shoes and run causing an even more ideal environment for the fungus to grow in since your feet become even more warm and sweaty. Add to that the hot and humid weather in Houston, TX and you have the ideal circumstances for the fungus to thrive.
There are a couple of things you can do to prevent getting athletes foot. Always wear flip-flops or shower shoes when bathing in public facilities and in bathrooms that you share with someone who has athletes foot. Whenever you get out of the shower or pool make sure you dry between each toe to eliminate excess moisture that Athletes foot can thrive in. Do not wear all-cotton socks because they cause your feet to be damp when they sweat. Buy socks made of a synthetic fiber that are thoroughly able to wick away any excess fluid, such as CoolMax and DryMax
If you get Athletes foot there are over-the-counter antifungal products, such as Lamisil cream, to treat the infection. To treat the infection, begin by washing your foot, making sure to wash and dry the areas between the toes. Apply a thin layer of an anti-fungal medication to the affected area as directed on the label. Most over-the-counter anti-fungal medication can take up to two weeks to heal completely. If you are not sure which medication to use, or if the over-the-counter medication is not working, contact your podiatrist.
You should also be sure to treat your shoes. Having fungus in your shoes will cause you to reinfect yourself after the Athletes foot has cleared up. Spraying your shoes with a disinfectant spray, such as Mycomist, will allow the fungus to be controlled and will help to prevent the infection for reoccurring.
The fungus that causes athletes foot can be found on damp contaminated surfaces such as in locker rooms, bathrooms, and pool areas. It is also contagious, so if a family member has the infection, it can remain on surfaces to infect others. Athletes foot grows rapidly between toes since it is a moist and warm area. Runners who pick up athletes foot will then put on socks and shoes and run causing an even more ideal environment for the fungus to grow in since your feet become even more warm and sweaty. Add to that the hot and humid weather in Houston, TX and you have the ideal circumstances for the fungus to thrive.
There are a couple of things you can do to prevent getting athletes foot. Always wear flip-flops or shower shoes when bathing in public facilities and in bathrooms that you share with someone who has athletes foot. Whenever you get out of the shower or pool make sure you dry between each toe to eliminate excess moisture that Athletes foot can thrive in. Do not wear all-cotton socks because they cause your feet to be damp when they sweat. Buy socks made of a synthetic fiber that are thoroughly able to wick away any excess fluid, such as CoolMax and DryMax
If you get Athletes foot there are over-the-counter antifungal products, such as Lamisil cream, to treat the infection. To treat the infection, begin by washing your foot, making sure to wash and dry the areas between the toes. Apply a thin layer of an anti-fungal medication to the affected area as directed on the label. Most over-the-counter anti-fungal medication can take up to two weeks to heal completely. If you are not sure which medication to use, or if the over-the-counter medication is not working, contact your podiatrist.
You should also be sure to treat your shoes. Having fungus in your shoes will cause you to reinfect yourself after the Athletes foot has cleared up. Spraying your shoes with a disinfectant spray, such as Mycomist, will allow the fungus to be controlled and will help to prevent the infection for reoccurring.
Tuesday, July 14, 2009
How to Safely Treat Blisters on Your Feet
A blister is a small pocket of fluid contained in the outer layers of the skin. A blister is caused by irritation of the skin from excessive rubbing, burning, freezing, chemicals toxic to the skin, or infection. It can contain blood, serum, or pus within it. If you are athlete you are probably very familiar with blisters. They commonly appear at places that get repeated irritation. The location of blisters depends on the activity you are doing. If you are a golfer, weight lifter or baseball player the most common places to get blisters are on your hands, a skier or snowboarder on your shins or lower legs, and a runner or walker on your feet.
Once people realize that they have a blister the most common issue is not knowing what to do. Do I pop the blister or do I leave it alone? Some people say don't pop a blister because it can get infected and it will just get worse. Other people say pop a blister as soon as it forms otherwise it will keep getting bigger. I can see why there is confusion as to pop or not pop a blister because there is a little truth in both of these statements. As far as what a trained health care professional will tell you, such as a podiatrist, it is better to pop the blister, but doing it in a clean and sterile manner. If you need to drain a blister because you are going to continue the type of activity that caused the blister, follow the following guidelines to do it safely
1) Gather the following supplies: washcloth, soap, sterile needle, gauze, antibacterial ointment, Band-Aid
2) Clean the area over and around the blister with a washcloth, soap and water.
3) Carefully hold the sterile needle in your dominant hand and gauze on your non-dominant hand. Puncture the blister on the side then immediately apply pressure over the blister with a gauze pad until you have drained all the liquid from the blister. Be sure to leave the “roof “ of the blister intact.
4) Properly dispose of the needle and gauze pad.
5) Apply a thin layer of topical antibacterial ointment to the area where the blister was located.
6) Put a Band-Aid over the area to help prevent infection.
7) Figure out what caused the blister to form and find a way to stop the irritation from continuing. This will prevent additional blisters from forming.
Blisters are common occurrences, especially in active people. Most blisters are easy to treat but if you feel uncomfortable treating it on your own, or think that your blister may be infected, contact your local podiatrist for a professional opinion.
Once people realize that they have a blister the most common issue is not knowing what to do. Do I pop the blister or do I leave it alone? Some people say don't pop a blister because it can get infected and it will just get worse. Other people say pop a blister as soon as it forms otherwise it will keep getting bigger. I can see why there is confusion as to pop or not pop a blister because there is a little truth in both of these statements. As far as what a trained health care professional will tell you, such as a podiatrist, it is better to pop the blister, but doing it in a clean and sterile manner. If you need to drain a blister because you are going to continue the type of activity that caused the blister, follow the following guidelines to do it safely
1) Gather the following supplies: washcloth, soap, sterile needle, gauze, antibacterial ointment, Band-Aid
2) Clean the area over and around the blister with a washcloth, soap and water.
3) Carefully hold the sterile needle in your dominant hand and gauze on your non-dominant hand. Puncture the blister on the side then immediately apply pressure over the blister with a gauze pad until you have drained all the liquid from the blister. Be sure to leave the “roof “ of the blister intact.
4) Properly dispose of the needle and gauze pad.
5) Apply a thin layer of topical antibacterial ointment to the area where the blister was located.
6) Put a Band-Aid over the area to help prevent infection.
7) Figure out what caused the blister to form and find a way to stop the irritation from continuing. This will prevent additional blisters from forming.
Blisters are common occurrences, especially in active people. Most blisters are easy to treat but if you feel uncomfortable treating it on your own, or think that your blister may be infected, contact your local podiatrist for a professional opinion.
Tuesday, July 7, 2009
4 Key Stretches for Runners
Everyone has heard that it is important to stretch before and after you run, but people still don't stretch as much as they should. So why is it so important to stretch?
When you run you cause your muscles to shorten and tense. If you don't properly stretch, this only gets worse because the more you build up your muscles from running the less range of motion you will have. It is important to stop this from occurring in order to prevent injuries and increase flexibility. The following are a list of stretches that should be done after a brief warm-up and after your workout:
1. Seated Hamstring Stretch - Sit on the ground with one leg extended and the other bent inward. Bend at the waist and try and touch your toes. You should feel the muscles on the back of your thigh tense.
2. Calf Stretch - Face towards a wall and position one foot so that the heel is on the ground and the toes and on the wall. Push your body gently toward this foot and you should feel a pull on your calf muscles.
3. Standing Quadriceps Stretch ("Flamingos") - Find a stationary object to support you in case you lose balance. Standing, bend one knee backwards so that you can grab your ankle with the hand on the same side of the body. Pull upwards and you should feel a pull on the front of your thigh.
4. Groin Stretch ("butterflies") - Sit on the ground with your knees bent so you can put the soles of your feet together. Try to pull your feet close to you while you bend forward trying to touch your nose to your feet. You should feel a pull in your upper inner thigh and groin region.
When you do these stretches make sure you hold them for 15- 20 seconds to ensure that you are fully stretching out your muscles. If you do these stretches properly you will help to prevent injury and improve your running performance.
When you run you cause your muscles to shorten and tense. If you don't properly stretch, this only gets worse because the more you build up your muscles from running the less range of motion you will have. It is important to stop this from occurring in order to prevent injuries and increase flexibility. The following are a list of stretches that should be done after a brief warm-up and after your workout:
1. Seated Hamstring Stretch - Sit on the ground with one leg extended and the other bent inward. Bend at the waist and try and touch your toes. You should feel the muscles on the back of your thigh tense.
2. Calf Stretch - Face towards a wall and position one foot so that the heel is on the ground and the toes and on the wall. Push your body gently toward this foot and you should feel a pull on your calf muscles.
3. Standing Quadriceps Stretch ("Flamingos") - Find a stationary object to support you in case you lose balance. Standing, bend one knee backwards so that you can grab your ankle with the hand on the same side of the body. Pull upwards and you should feel a pull on the front of your thigh.
4. Groin Stretch ("butterflies") - Sit on the ground with your knees bent so you can put the soles of your feet together. Try to pull your feet close to you while you bend forward trying to touch your nose to your feet. You should feel a pull in your upper inner thigh and groin region.
When you do these stretches make sure you hold them for 15- 20 seconds to ensure that you are fully stretching out your muscles. If you do these stretches properly you will help to prevent injury and improve your running performance.
Wednesday, July 1, 2009
Choosing the Best Socks for Warm Weather Running
The type of sock that you wear when you run is crucial to the comfort and health of your feet. It is important that you are running in the right type of socks that can stand up to whatever weather condition you may be running in. If you are running in cold conditions you will want a sock that will keep your feet dry and warm. In warmer conditions you want a sock that can keep your feet dry and cool. If you are a trail runner you will want a thicker more durable sock If you are a short distance runner you are going to want a more lightweight sock.
During the summer months, when it is warm outside, you sweat more when you run. It is very important to have a sock that has certain characteristics to deal with the heat. You must be certain that the sock is able to wick away this extra perspiration from your foot; otherwise you will acquire excess moisture against your skin that will cause blisters to form.
The most crucial factor on deciding which type of sock to wear during these warm months of the year is the material of the sock. You want to stay away from anything that is made of mostly cotton. Cotton is a great lightweight material but does not dry quickly. Cotton socks absorb the moisture from your feet and remain damp. This can cause blisters to form from the rubbing of the wet socks against your feet as you run. Some better materials for socks to use during warmer conditions are polyester, acrylic, and CoolMax. These synthetic materials are more expensive than cotton socks, but they really stand up to the heat. These materials will help to wick away your perspiration while keeping your feet cool and blister free.
Another thing to consider when buying warm weather running socks is to look at the design of the sock. A good running sock is made up of two layers. The inner layer of the sock should help to wick the moisture away from your feet and the second outer layer should remove the water from the first layer and aid in evaporation. This design will keep your feet as dry as possible so blisters will not form.
Runners are so concerned about running in the right shoe, they don’t give much thought to their socks. The next time you go to purchase running socks, make sure that they check what the sock is made of and its design. All socks are not created equal.
During the summer months, when it is warm outside, you sweat more when you run. It is very important to have a sock that has certain characteristics to deal with the heat. You must be certain that the sock is able to wick away this extra perspiration from your foot; otherwise you will acquire excess moisture against your skin that will cause blisters to form.
The most crucial factor on deciding which type of sock to wear during these warm months of the year is the material of the sock. You want to stay away from anything that is made of mostly cotton. Cotton is a great lightweight material but does not dry quickly. Cotton socks absorb the moisture from your feet and remain damp. This can cause blisters to form from the rubbing of the wet socks against your feet as you run. Some better materials for socks to use during warmer conditions are polyester, acrylic, and CoolMax. These synthetic materials are more expensive than cotton socks, but they really stand up to the heat. These materials will help to wick away your perspiration while keeping your feet cool and blister free.
Another thing to consider when buying warm weather running socks is to look at the design of the sock. A good running sock is made up of two layers. The inner layer of the sock should help to wick the moisture away from your feet and the second outer layer should remove the water from the first layer and aid in evaporation. This design will keep your feet as dry as possible so blisters will not form.
Runners are so concerned about running in the right shoe, they don’t give much thought to their socks. The next time you go to purchase running socks, make sure that they check what the sock is made of and its design. All socks are not created equal.
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