Stress fractures

It mostly occurs in athletes who engage in running, basketball, gymnastics, dance and tennis. They are a higher risk due to repetitive stress that is placed on their feet and ankles. Compared to the fracture which is broken a bone, a stress fracture is just a small crack in the bone. It happens when repeated impact happens on a bone, and your muscles are unable to absorb that pressure.

Heel spur

The condition occurs when there are calcium deposits which result to a bony protrusion on your heel bone. Those people who are prone to this kind of state are the athletes with feet that are very flat or high arches. Other factors which may cause it are improper footwear or running on hard surfaces. You will mostly experience extreme pain when you are either standing or walking. Most people can recover without surgery by either physical therapy, muscle or tendon tapping, heel stretching exercises or using anti-inflammatory medications.

Ankle sprain

Like most ankle sports injuries, you can have a moderate ankle sprain which means that you will experience minimal pain or severe making walking or standing difficult or painful. It involves twisting of your foot that causes damage to the ligaments of an ankle. The most common are inversion ankle sprains which are due to the foot twisting inwards damaging the outer ligaments. Outward twisting of the foot usually causes severe damage to your inside ankle ligaments.

Did you know that 25% of foot sports injuries experienced by the athletes is related to the foot and ankle? It is most especially if you are an athlete who is involved in any sport that will require you to jump and run. Sports which are often associated with the foot and ankle injuries more are running, basketball, soccer, dancing and football because they are placing a considerable performance demand on the feet.

Common Sports-Related Foot Injuries

Plantar fasciitis

It happens when the plantar fascia which is a band of tissue that supports the arch of your foot is subjected to a lot of stress more than it can handle. These muscles will become strained as a result of stress caused by them thus becoming inflamed at the bottom of your heel resulting in pain in that area. The good news is that you there are higher chances that you will be able to recover without having to go for surgery. With the overuse injuries, you will find the rest, ice and physical therapy to be beneficial and useful. Your doctor will mostly recommend you for calf stretches or any other exercise aimed at stretching your feet calves to relieve the pain.

Achilles tendinitis

It is a common foot and ankle problem. Achilles tendinitis is a condition which affects the Achilles tendons which are the largest muscle in your body. Like with all the other musculoskeletal injuries, it also occurs typically due to overuse mostly sports related and degeneration. Many cases of this kind can be treated without surgery depending on how severe and persistent it is. Reducing the amount of stress that you put on your Achilles' tendons is the key to recovery, and that is why patients are advised to rest. Also, it will help a lot to strengthen your calf muscles through reducing the intensity of exercises. Cortisone injections, shock therapy, and physical therapy are incredibly useful when it comes to treating the condition.

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Dr. Evan A. Vieira, DPM, AACFAS and Dr. Alison D. Croughan DPM

photo credit:  www.learningthelight.com

 

Well, when it comes to running as exercise, maybe not!  In a recent New York Times blog post, a review of studies showed some good news for those not interested in running very long distances.  

People who ran as few as 5-6 miles per week were less likely to have issues with blood pressure, cholesterol, and diabetes. The risk of strokes, certain cancers and arthritis were also found to be much lower than the average individual.  Essentially, the highest level of effects from running seem to occur at relatively short distances.   

Our Podiatrists recommend the following when beginning a running program:  

What You Need to Know About Exercising When It's Cold Out

Unfortunately, temperatures are dropping, and running outside may not be at the top of your to-do list anymore. However for those avid athletes who dare to brave the cold weather temps, there’s an increased risk for injury if you aren’t careful. Here are a few tips for running in colder temperatures from the foot and ankle experts at Advanced Podiatry:

•  Before heading out for a run, make sure to stretch, loosening up muscles and joints, while also increasing heart rate. Dynamic stretches work best.
   
• Keep your warm-up simple and remember that your goal is simply to warm your muscles and elevate your heart rate a little before hitting the pavement or trails. Knocking out one minute of mountain climbers, doing 20 bodyweight squats, or performing 10 sun salutations will do the job nicely.
   
• When you step outside to begin your run, pay attention to which direction the wind is blowing. You want to run into the wind on your way out so that you can have the wind at your back on your way home. Otherwise, the sweat you are generating during your run will chill you later.
   
• Be sure to wear clothes that do not absorb water (cotton absorbs and holds moisture against your skin). Synthetic and wool materials work better to wick moisture away from your body. Wool works especially well for running in cooler temperatures because it also provides warmth, even when wet.

Just because the weather is a bit colder than usual does not mean that you have to ditch your running routine. Follow these steps so you warm up properly, mind the wind, and dress appropriately, and you can keep logging the miles. And should you suffer any foot or ankle injuries while running… give us a call! 

Huntington: 631-400-3085 or Roslyn: (516) 844-0039