Running Into Spring

The beginning of spring usually marks the beginning of running season as more and more people are seen outdoors running. This is typical in areas where people are kept indoors due to the unbearable temperature and road conditions from winter’s fury along with shorter days. Even here in Houston, it's been the coldest winter in a very long time. But now with the weather warming up and the days lasting longer, more runners are seen outdoors dressed up in their “gear” and getting back into the rhythm of things. So what better way to start the season off running with the whole family? That’s what happened this past weekend as spring officially entered and emerged through this cold weather. Now with the longer days, not getting dark until the late evening, and with bearable weather we can all run outside, even the young ones.

After checking the weather and to see when the temperatures would be the warmest, we all slipped into our running tights, dri-fit long sleeve tees and socks, and lastly topped our heads with running caps to protect us from the shining sun. Then we all headed into the garage, grabbed our running shoes and slipped them on. The six of us out in the neighborhood was a sight to see, particularly with our highlighter yellow tops, especially as we began to run. For some of us, it was our first time out and about through the familiar streets this whole year. It was a wonderful day to get out and to see the delight of everyone enjoying today’s physical exercise. It was a pleasure to see people driving and waving at us and to see the neighbors’ reactions to the whole clan outside running. The neighborhood run not only thrilled the experienced runners in the family but also to the newbie’s with the accomplished feeling of running and the quality time spent with the family.

The neighborhood run lasted 7 miles for two, 5 miles for the most, and 4 miles for one. Despite the various mileages accumulated, we all had the ecstatic feeling of joy and success. With the longer days and pleasant weather we all should be outside running and enjoying the scenery. Now there is no excuse to be outside and running, so get your running shoes and GO!

Don't Let a Pain in Your Foot Become a Pain in Your Ass!

Foot pain is common. At some point most people will experience pain or discomfort in their foot. While much of the time this is due to a direct foot issue, it sometimes can be because of instability elsewhere in the lower extremity. If left untreated, this can lead to pain in the ankles, knees, hips, back, or even your rear end. So my title can be taken literally or figuratively.

A literal "pain in the rear" due to unstable mechanics comes in a condition known as Piriformis Syndrome. The Piriformis muscled lies deep to the gluteal muscles and the sciatic nerve passes right beneath or through it. It functions to move the thigh away from the body's midline and externally rotates it. Piriformis Syndrome is a condition in which the piriformis muscle irritates the sciatic nerve. This causes a pain deep in the buttocks and can even cause symptoms of Sciatica, a referred pain down the leg. The pain is generally made worse by sitting, squatting, or climbing stairs.

The primary cause of Piriformis Syndrome is biomechanical in nature. Overpronation of the foot can ultimately lead to the formation of this syndrome. It is essential that this be addressed with the use of a custom orthotic to prevent recurrence of the issue. Treatment also involves a stretching regimen and physical therapy. In resistant cases anti-inflammatory medication can be used and a cortisone injection may also help.

Speaking more figuratively, any pain in the foot has the ability to become a pain in the butt! From an ingrown toenail, heel pain, and Achilles tendon pain to something like a simple painful corn, foot pain can make everyday activities painful and laborious. I see it daily in my Houston, TX, podiatry practice - people waiting weeks, months, or even years for their foot pain to go away. There is no reason to wait so long!

The quickest avenue to eliminating the pain in your foot is by visiting your podiatrist. A podiatrist can simply diagnose the cause of your pain and offer solutions to quickly resolve it. Many people I treat are stunned how quickly the pain resolves...all regretting that they waited so long! Most find that the difficult part of solving their foot pain taking charge and scheduling the appointment.

Who would have thought that a foot doctor could treat the pain in your foot that's become a pain in your ass? Both at the same time!

Running Challenge: Chicago Winter Running

For runners all across the United States, the change in seasons can have different effects on their running schedule and performance depending on where they live. For instance if it is summer time and you are from Houston, TX, then chances are that you are going to either run in the early mornings or late evenings when the suns strength is at a low. No matter where you are from the trick is to find out what time of day, equipment and running schedule will best complement you depending on where you live and what time of year it is. The following is a glimpse into my run today, February 24, in Chicago, Illinois.

I am trying to get back into shape for summer which will be here before we know it so I decide to face Mother Nature and start running outside. Before I get dressed for my run I look at the thermostat on my front porch and see that it is 33 degrees outside and the trees are moving around on my front lawn so I know that it is a little windy outside. I also take a look at the street and see that it snowed enough last night to leave a fresh layer of snow on the pavement, just enough to cover the ground. Taking the weather conditions into account I put on a pair of sweatpants, a sports tank top covered by a zip up turtle neck and all enclosed by an Under Armor fleece running jacket. Before I head outside I also put on a pair of mittens and a hat.

The first thing I notice as I begin my run is the tightness in my lungs. When the air is 33 degrees and your body is around 98 degree the temperature difference puts a strain on your lungs because you are not only breathing but your body is also trying to warm the air as you breathe it in. So it is a little hard to breathe but after about half a miles my body starts to get us to it.

The next thing I realize is that I am running with a little wider gait because the ground is slippery from the fresh coat of snow. My pace is definitely slowed because I would rather be cautious and not hurt myself than fall.

Around the 1 mile mark my body starts to go from cold to warm and as I begin to perspire under my 3 layers of clothing, I am forced to unzip my jacket a big and take off my mittens and but them in my pockets. The rest of the run goes pretty smoothly as my body has adjusted to the conditions, but as I get to the last half mile and my body is getting exhausted things start to break down. My nose starts to run uncontrollably, I can feel the bottoms of my earlobes throbbing in warmth under my hat and my toes start to numb. I know from experience that this is exhaustion setting in and my body is sensing this and attempting to tell me it is ready to stop.

I push through the last half mile and when I get back to my front porch I feel extremely warm and immediately begin to strip off the top layer of clothing. I know to only stay out side for a minute or two to walk around and catch my breath but not to stay to long as to get a chill.

Many factors play into running in cold snowy temperatures and only experience can help to prepare you for exactly what to wear, how to breathe and wear to step so you don’t slip. No matter where you live in the country different temperatures and conditions present different challenges, the trick is to listen to your body and think ahead of your run as to what to expect.