Posts for: April, 2017
Find out how to prevent and treat running injuries.
If athletes could have it their way, they would enjoy every mile of their run without experiencing any pain, discomfort or soreness. While this sounds ideal, it’s sadly not the reality we live in. With uneven and sometimes rough and rocky terrain, runners face a variety of conditions that are tough on their feet and ankles and can cause serious issues. Here are some of the most common running injuries we see and what you can do about them.
This condition often occurs because of repeated stress or overuse and affects the Achilles tendon, which connects the calf muscles to the back of the heel. When a runner develops Achilles tendinitis, this means the tendon is irritated and often stiff.
- Risk Factors: This condition is usually the result of a sudden increase in training, which can put unnecessary pressure on your calves. While it’s great to push yourself during your workout, you must create realistic goals to prevent injuries.
- Care: You will want to rest whenever you can and elevate your foot. Apply ice for 10 to 20 minutes a day, several times a day. Also, perform strengthening and stretching exercises like heel drops, and opt for low-impact cardio instead.
- Workout Impact: If you notice pain during or after your run you need to halt all activities until your injury is better. This is certainly not a condition that you want to continue to work out with. If you stop your workouts while the condition is still minor, you will have a faster healing time than someone who continues to work out through the pain.
Repeated stress and overtraining are the two main causes of these fractures, which can be caused by increasing your workout intensity or duration too fast. They are one of the most serious conditions that runners face.
- Risk Factors: However, those who’ve been running longer are less at risk for stress fractures than those who just started. Women are also more prone to stress fractures than men, often due to a lack of sufficient calorie intake or other nutritional deficits.
- Care: Stay off your foot until you can walk without pain. Once this happens, you can slowly incorporate jogging into your routine. You can use OTC pain relievers and anti-inflammatory medications to relieve pain and swelling. Talk to your podiatrist about whether you may need crutches.
- Workout Impact: Do not workout while you have a stress fracture. You should take anywhere from eight to 16 weeks away from your workouts. This, of course, will depend on the severity of your fracture. Again, opt for swimming or other low-impact sports in the meantime.
If you ever experience severe or chronic pain in your feet or ankles it’s important to contact your podiatrist right away. While at-home care can certainly alleviate your symptoms, if your symptoms affect your daytoday activities, then it’s time to seek medical attention.
Venous ulcers can be painful and difficult to treat. Knowing how they form is essential to treating them before they advance.
Venous ulcers, also called vascular, stasis or varicose ulcers, form when the veins in the lower extremities do not allow for sufficient blood flow back to the heart. They typically appear as dark purple or red blotches under the skin on the inside of the leg between the ankle and the calf. Over time, they can ulcerate, creating an open wound that is painful, inflamed and itchy. These ulcers are typically slow to heal and can harbor infection as a result.
Recognizing the signs
If you notice a dark bruiselike area forming on one or both of your lower legs, contact your doctor immediately. Treating these pools of stagnant blood before they turn into ulcers is extremely important.
The first step in treating venous ulcers is to promote blood circulation. Alternate lying down with your feet propped up to the level of your heart with daily walking. Physical activity helps the blood to move through your body more efficiently. Even after an ulcer has healed, wearing compression stockings at all times (except for bathing and sleep) will also help to encourage the blood to continue to circulate properly.
Recurring ulcers may require skin grafts or surgery.
Although venous ulcers can be caused by other problems, they are often caused by lifestyle issues such as smoking, obesity and inactivity. Maintaining a healthful diet and a regimen of regular exercise can help prevent a multitude of problems, including the formation of venous ulcers.
It is important to remember that if an ulcer has formed, early treatment is usually more successful than waiting until the ulcer has become larger or infected. If you think you may be at risk for venous ulcers or other circulatory problems, talk with your doctor.