The holiday season is here yet again. With only a few weeks left before all the holiday madness begins it is time to start thinking about what to put on your holiday wish list for this year. If you are a runner or maybe just someone who will want to run off the extra holiday pounds below are 5 items that everyone will want to have on their list this year.
1) A new pair of running shoes - Let’s face it, running shoes tend to be one of those things many people push off replacing. Whether you are busy preparing for the holidays or if you are just really partial to one pair of running shoes, a new pair of shoes can really help to keep your feet and body injury free. Although experts vary on how often to replace a pair of shoes, a good standard to go by is to replace your shoes every 350 miles or six months, whichever comes sooner.
2) Moisture Wicking Socks - The best pair of shoes in the world won’t be nearly as beneficial without a good pair of moisture wicking socks. Although it may seem extreme to have to pay $5 for a pair of specialty socks when you can get a 5 pack of cotton socks for the same price, socks are one thing you don't want to skimp on. They help keep your feet and toes stay dry in order to prevent blisters from forming.
3) Nike Fit - I really have to hand it to Nike because the Nike Fit is an extremely helpful tool for runners of all skill levels. This device allows you to track your runs, pace, and states of each workout through a chip in your shoe that can later be downloaded on to your computer to monitor your runs. If Nike isn’t the right shoe for you, there are adapters you can purchase to use the technology with other brands of shoes.
4) Running Utility Belt - If you have ever run a long distance race then you have probably seen those people with the belts around their waist that have little pouches to held various items. This is a great item for people who are long distance runners. The belt is ideal to hold little bottles of water, gel food packs or even your keys or cell phone.
5) Road ID - Although this last item may seem a bit much it is one of those things that it is better to be safe than sorry. A Road ID is an identification bracelet that runners and cyclists wear in case of an emergency so they can be identified. Accidents happen every day between athletes and automobiles, Road ID is a simple way to protect yourself in case anything were to ever happen to you while you are out on a run.
With the holidays being right around the corner don't forget to add these 5 items to your wish list this year so that you can have the gear you need to run off all those extra holiday calories.
,
Thursday, November 26, 2009
Tuesday, November 24, 2009
Stress Fractures in Runners
A stress fracture is a small incomplete crack in a bone that is due to repeated stress in an area in the body. 95% of stress fractures develop in the lower extremity and account for 10% of all running injuries. Stress fractures are a common injury in runners because of the repeated motion that runners go through over thousands of steps. Stress fractures commonly occur in runners when they have too many miles on their shoes, change the surface they run on, or change the intensity level of their workout.
The symptoms of a stress fracture are tenderness over a localized area, pain when you put weight on the affected limb, and slight swelling around the area. Runners who are most prone to getting stress fractures are women with amenorrhea (loss of menses) because of the role estrogen plays in strengthening bones, thinner athletes, and people who are not getting the proper nutrients to replenish their bones.
It is important as a runner to make sure that you are getting the proper nutrients to keep your bones strong in order to avoid developing stress fractures. It is recommended that you get 1000 mg of Calcium per day and 200 IU of Vitamin D per day, as well as maintaining a Body Mass Index (BMI) of at least 18.5 or higher and a body fat level of at least 14%. All of these factors will help insure that your bones have the right nutrients to sustain themselves even through daily running stresses.
If you think that you may have a stress fracture then the first thing to do is to decrease the amount of exercise you are doing. It is also important to go see your doctor or podiatrist so they can take an x-ray of the site. X-rays are not always able to detect a stress fracture and a bone scan may be required. Although stress fractures can be frustrating to an athlete who is in training, it is important to listen to your doctor’s instructions to modify your workout routine or you may create a more severe injury that may require surgery and more time away from your sport.
The symptoms of a stress fracture are tenderness over a localized area, pain when you put weight on the affected limb, and slight swelling around the area. Runners who are most prone to getting stress fractures are women with amenorrhea (loss of menses) because of the role estrogen plays in strengthening bones, thinner athletes, and people who are not getting the proper nutrients to replenish their bones.
It is important as a runner to make sure that you are getting the proper nutrients to keep your bones strong in order to avoid developing stress fractures. It is recommended that you get 1000 mg of Calcium per day and 200 IU of Vitamin D per day, as well as maintaining a Body Mass Index (BMI) of at least 18.5 or higher and a body fat level of at least 14%. All of these factors will help insure that your bones have the right nutrients to sustain themselves even through daily running stresses.
If you think that you may have a stress fracture then the first thing to do is to decrease the amount of exercise you are doing. It is also important to go see your doctor or podiatrist so they can take an x-ray of the site. X-rays are not always able to detect a stress fracture and a bone scan may be required. Although stress fractures can be frustrating to an athlete who is in training, it is important to listen to your doctor’s instructions to modify your workout routine or you may create a more severe injury that may require surgery and more time away from your sport.
Tuesday, November 17, 2009
What You Need To Know About the Female Athlete Triad
At one time, not too long in the past, it was considered social unacceptable for women to participate in sports. Society use to view women as weak and fragile beings that were discourage from participation in sports because the female athlete simply did not fit their view of a typical women. Although in some areas of the world women's participation in sports is still frowned upon, most modern countries now encourage and celebrate women in sports.
The problem with women in sports today is that, although it is now acceptable for women to participate in sports, there are also expectations as to what a female athlete should look like. For example, gymnastics, ballet, cross country, track and field, volleyball and swimming are popular sports for women to compete in but the attire for these events can be very unforgiving to a female’s naturally curvier figure. The pressure that many female athletes feel to fit the expected image of an athlete in these sports is one of the reasons there has been a trend of women in sports to be prone to developing an eating disorder or something called the Female Athlete Triad.
The Female Athlete Triad is a medical condition is which a female athlete develops an eating disorder leading to amenorrhea, loss of the female menstrual cycle, and eventually osteoporosis, loss of bone density at an early age. This condition is becoming increasing recognized in the medical profession as a serious problem that can have dire consequences if not recognized and treated properly. The Female Athlete Triad is tricky to diagnose because many athletes will naturally lose weight and be thin do to their training. The thing to realize is that if a female athlete is not getting the proper nutrients they can severely harm their bodies. Athletes put more stress on their bones while they are training and competing. If athletes are not getting the correct amount of calories and nutrients then they can cause permanent damage to their skeletal system that can never be repaired. One of the most common side effects of the female athlete triad is the development of stress fractures, a small crack in a bone usually of the lower extremity.
The Female Athlete Triad is a serious problem in today's society. It is important that athletes, parents, coaches and health care professionals all work together to recognize this problem and get women the help they need before they do permanent damage to their bodies.
The problem with women in sports today is that, although it is now acceptable for women to participate in sports, there are also expectations as to what a female athlete should look like. For example, gymnastics, ballet, cross country, track and field, volleyball and swimming are popular sports for women to compete in but the attire for these events can be very unforgiving to a female’s naturally curvier figure. The pressure that many female athletes feel to fit the expected image of an athlete in these sports is one of the reasons there has been a trend of women in sports to be prone to developing an eating disorder or something called the Female Athlete Triad.
The Female Athlete Triad is a medical condition is which a female athlete develops an eating disorder leading to amenorrhea, loss of the female menstrual cycle, and eventually osteoporosis, loss of bone density at an early age. This condition is becoming increasing recognized in the medical profession as a serious problem that can have dire consequences if not recognized and treated properly. The Female Athlete Triad is tricky to diagnose because many athletes will naturally lose weight and be thin do to their training. The thing to realize is that if a female athlete is not getting the proper nutrients they can severely harm their bodies. Athletes put more stress on their bones while they are training and competing. If athletes are not getting the correct amount of calories and nutrients then they can cause permanent damage to their skeletal system that can never be repaired. One of the most common side effects of the female athlete triad is the development of stress fractures, a small crack in a bone usually of the lower extremity.
The Female Athlete Triad is a serious problem in today's society. It is important that athletes, parents, coaches and health care professionals all work together to recognize this problem and get women the help they need before they do permanent damage to their bodies.
Friday, November 13, 2009
How Many Pair of Orthotics are Necessary?
I occasionally have new patients come into the office after visiting an "orthotic store" with three or four pair of off-the-shelf insoles. These unscrupulous stores prey on the emotions of people who are in pain. These victims drop over $1000 on insoles that may provide temporary relief, but ultimately don't help them. What's worse, they could buy similar products from a late-night infomercial for $39.99...and they'll DOUBLE your order!
When that patient comes in to see me, they're dismayed that they can get a biomechanically corrective custom orthotic for LESS than what they already shelled out...with better results. They were told that they needed a different pair for running shoes, walking shoes, dress shoes, golf shoes, etc. How many pair of orthotics are really necessary?
When children require a custom orthotic, one pair is always enough. That orthotic should be made so it can be moved to any shoe the child wears. You'd be surprised that most kids take ownership of wearing their orthotics and are careful to wear them regularly...and not lose them.
Men usually can also get away with one pair of orthotics. The truth is, there's not much structural difference between a men's dress shoe and an athletic shoe. Men who wear specialized footwear, such as western boots or bicycling shoes, do get additional pair of orthotics to wear in them.
When it comes to treating women, most end up with two pair of orthotics. A woman's dress or work shoe and an athletic shoe are very different. For that reason, an orthotic that will fit into an athletic shoe will be too bulky for a dress shoe. Conversely, an orthotic for a dress shoe would be too narrow and flexible for an athletic shoe.
Of course, there are many who elect to purchase multiple pair of orthotics for convenience. Under our "Cash for Clunkers" program, we are offering an additional $25 off of our already reduced price for additional pair of orthotics. If you have an old pair of orthotics or insoles that need replacing, we'll perform a comprehensive biomechanical examination to evaluate you for new orthotics with up to $50 off your final cash balance.
To learn more about "Cash for Clunkers" for orthotics, check our our September and October FREE newsletters. Act quickly...to qualify for these discounts, you must call for your appointment by November 30, 2009!
When that patient comes in to see me, they're dismayed that they can get a biomechanically corrective custom orthotic for LESS than what they already shelled out...with better results. They were told that they needed a different pair for running shoes, walking shoes, dress shoes, golf shoes, etc. How many pair of orthotics are really necessary?
When children require a custom orthotic, one pair is always enough. That orthotic should be made so it can be moved to any shoe the child wears. You'd be surprised that most kids take ownership of wearing their orthotics and are careful to wear them regularly...and not lose them.
Men usually can also get away with one pair of orthotics. The truth is, there's not much structural difference between a men's dress shoe and an athletic shoe. Men who wear specialized footwear, such as western boots or bicycling shoes, do get additional pair of orthotics to wear in them.
When it comes to treating women, most end up with two pair of orthotics. A woman's dress or work shoe and an athletic shoe are very different. For that reason, an orthotic that will fit into an athletic shoe will be too bulky for a dress shoe. Conversely, an orthotic for a dress shoe would be too narrow and flexible for an athletic shoe.
Of course, there are many who elect to purchase multiple pair of orthotics for convenience. Under our "Cash for Clunkers" program, we are offering an additional $25 off of our already reduced price for additional pair of orthotics. If you have an old pair of orthotics or insoles that need replacing, we'll perform a comprehensive biomechanical examination to evaluate you for new orthotics with up to $50 off your final cash balance.
To learn more about "Cash for Clunkers" for orthotics, check our our September and October FREE newsletters. Act quickly...to qualify for these discounts, you must call for your appointment by November 30, 2009!
Tuesday, November 10, 2009
It's Getting Cold...Protect Your Feet When You Run!
The weather is starting to get cold. Even here in Houston, TX, we have days with cold weather and, yes, some freezing conditions. Don't just assume it is business as usual! Although this weather forces many runners indoors onto tracks and treadmills, some prefer to remain outdoors.There is nothing wrong with running in cold conditions but if you do you must make sure you take the proper precautions to take care of your feet. Here are 5 tips for running in cold and wet conditions:
1) Wear quality waterproof socks
Everyone knows that shoes can make a huge impact on the health of your feet, but socks are just as important. Make sure that you have a good hardy sock, not any of those thin shear cotton socks because they don’t help get rid of the moisture on your feet fast enough in wet conditions.
2) Bring an extra pair of socks
If you are going to run a race in cold or wet conditions then consider bringing an extra pair of socks that you can put on immediately before the race begins. This will ensure that your socks are fresh and dry.
3) Try Using Waterproof shoes
Many shoe companies now make shoes that are either partially waterproof or completely waterproof. They help to keep your feet dry which will help prevent blisters from forming.
4) Try to stay indoors as long as possible before the run
The longer you stay outside in cold weather the greater chance you have of get frostbite on your toes or other areas of your body. Try to limit the time spent outside to as little as possible. If racing in cold conditions try and find a warming tent to stand in for as long as possible before your race.
5) Avoid running in slush, puddles, or deep snow
Always try to take the cleanest path possible on your runs even if this means going a little out of your way. Trust me it will pay off at the end of the run because when your feet, shoes or socks get wet you have a great chance of getting frostbite or blisters.
Frostbite is serious business. However if you ensure that you do all you can to prepare for the cold weather, you should still have an enjoyable and successful run.
Tuesday, November 3, 2009
Listening to Music While Running
Listening to music while running has become very popular in the past 10 years. Some companies such has Nike have even profited from this by making shoes with technology that allow runners to time their runs to music. This even transmits the information directly to an iPod! Many people like the option of having music because it takes their minds off of the workout. Upbeat music is the best option if you are looking for something to distract you from your run. Upbeat music helps to get your adrenalin pumping and can help to lift your spirits.
Many people say that running is 90% mental and 10% physical. I am a big believer in this. Ask any long time runner and they will tell you that the best way to finish a workout is to distract the mind from making them believe they can’t finish. This is why people encourage themselves out loud while running. It is a method of verbally disagreeing with your mind that you can’t go on, and sometimes it actually works. Listening to music while running does the same kind of thing. It distracts the mind from thoughts of negativity towards the workout.
Listening to music while running is not for everyone. Although there are many people who love to listen to music while running there are also many people who refuse to do so. There are many reasons why people choose not to listen to music while running. First, some people like to get lost in their thoughts while they run. I've heard runners claim they get some of their best thinking done while running. Listening to music is a good distraction, but some people want to be alone with their minds while they run. Others don't listen to music while running because it is a safety hazard while running outside. If you are listening to music while running outside you are not as aware of your surroundings and this can actually be dangerous to a runner. There are unfortunate stories of people getting hit by cars, buses, or even trains, when they are not able to hear them coming.
Ultimately the decision to listen to music while running is up to personal preference. There are positives and negatives to listening or not listening to music while running. Music can be a great way to help a person push through their workout but it can also be a dangerous distraction to outdoor runners. Whether you listen to music or not while running just remember the ultimate goal is to enjoy your workout, so do whatever helps you achieve this goal!
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