Happy New Year! Resolutions Can Lead to Sore Feet.

Excitement is at its peak!  Time to get those new running shoes out from beneath the tree and begin your New Year’s Resolution.  That first run of the new year feel soooo good!  So much so that the following day you might run longer or faster.  Then it begins.  You wake up to sore muscles.  There might be a stiffness or sharp pain in your heels lasting just long enough to get your attention, but then it goes away.  Because it is your new year’s resolution you continue to work through it only to get increasingly sore and stiff.

By February your heels are so sore, toes and ankles are stiff, muscles ache so much that you don’t want to run or work out today.  The next day you might return, but then the soreness is back.  People at work are noticing a slight limp.  You are thinking about skipping more and more days of exercise.  So much for that resolution.  I have been there and know how to get through it.

As I always say, “Normal feet don’t hurt!  If you have pain, get them checked out.” Let me help you get back to exercising at the level you desire.  Desert Foot Surgeons works with high level athletes and the casual weekend warrior.  We differ from other offices in our team approach.  Your needs and goals are a key component of treatment.  This is personalized foot care and Desert Foot Surgeons is the only place you will find it.

Happy New Year!  Don’t become another statistic.  Let us get you exercising at the level you desire.

Changing the Way Shoes are Made

Under Armour has made an analogy that I have never heard before:  A shoe that acts as a bra for your feet.  The senior creative director of footwear says that the company is “changing the way footwear is made”.  The Speedform is not made in a footwear factory.  These seamless shoes that are said to be made to the anatomy of the foot are manufactured in a bra factory in China.

 

This is possibly the start of a new feel and fit for running shoes.  The current models are for racing, but more cushioned versions and planned for the future.

I have no opinion on these shoe at this time and as always I advise caution.  The current model is akin to a minimalist shoe so if you have an unstable foot these are not for you.

If you are interested to read more on these shoes, here is an article:

http://gizmodo.com/speedform-under-armour-has-built-a-bra-for-your-feet-510120541

How to Choose The Best Running Shoe for You

 

Choosing the best running shoe is a common issue addressed at Desert Foot Surgeons.  Dr. Geller spends a great deal of time discussing pronation and shoes designed around this normal foot motion that when excessive leads to many common foot problems.  The link below is a nice video that demonstrates pronation and discusses the design of running shoes.  Enjoy!

http://www.runnersworld.com/running-shoes/inside-the-doctors-office-stay-injury-free-with-the-right-shoe?cm_mmc=Twitter-_-RunnersWorld-_-Content-ShoesandGear-_-PickRightShoe

Treat Shin Splints with Foot Orthoses

http://lowerextremityreview.com/cover_story/medial-shin-pain-in-runners-evidence-for-orthosis-use

This article has a nice little review of shin splints, otherwise known as medial tibial stress syndrome.  The most likely cause of medial tibial stress syndrome is rotational problem of the leg anywhere from the hip down.  For some reason this was excluded from the article.  That is why custom foot orthoses work in treating shin splints, because of the ability to prevent excessive rotation.  Enjoy the article.

Do Your Feet Get “Tired” While Running?

I spend the majority of my day finding the flaw in people’s feet that explains why they are suffering from pain and deformity.  Usually it is this flaw that I can attribute to causing a problem with muscles, making them fatigue early.  The question always arises in the back of my mind, do people without the flaw in their foot also get muscle fatigue.  A recent study in the Journal of Podiatric Medicine answered this question.

 

The Effect of Moderate Running on Foot Posture Index and Plantar Pressure Distribution in Male Recreational Runners, took  30 men who run for exercise on a regular basis.  They examined the foot for flaws and excluded anyone who had a problem.  These men ran at 3.3 m/sec (7.3 mph) for 60 minutes.  The measurements reveal that all subjects suffered muscle fatigue leading to pronation while running.  This evil word “pronation” is the root of many problems in the foot.  The interesting part of this study is that even people who began the study with “very supinated” foot posture (that is the complete opposite of pronation) ended the run in a pronated foot posture.  This change altered the pressure on the ball of the foot and inside of the heel most.  This could explain pain in many people who run.

But what about runners who don’t have pain?  In a study of ultramarathon runners, Karagounis found the same changes in foot posture and pressure, but these changes resolved within 24 hours.  The take home message is that if your feet hurt when you run and the pain doesn’t go away in the first day after the run, you need help.  This could be as simple as adding support by orthoses or arch supports.  The risk of not getting help…stress fracture, plantar fasciitis, tendonitis.

 

References:

Escamilla-Martinez E, Martinez-Nova A, Gomez-Martin B, et al: The Effect of Moderate Running on Foot Posture Index and Plantar Pressure Distribution in Male Recreational Runners, JAPMA 103(2): 121-125, March/April 2013

Karagounis P, Prionas G, et al:  The Impact of the Spartathlon ultramarathon race on athlete’s plantar pressure patterns. Foot Ankle Spec 2: 173, 2009.

Finding the right athletic shoe need not cost a lot of money, but does require some care

A nice little article to help you select shoes.

http://www.pennlive.com/bodyandmind/index.ssf/2013/04/finding_the_right_athletic_sho.html

 

Dr. Allan Grossman shows another criteria for picking shoes

for your children, or yourself. When bending the shoe the

upper area should not expand out (left) but should remain

normal (right), otherwise you will not get proper support

from the shoe, and can be injured.

Mark Pynes | mpynes@pennlive.com

Heel Pain Got You Down? Get Back Up Quick!

Pain in the heel of your foot is frustrating, isn’t it?  You are trying to do the right thing by hiking, walking, running, or getting back to the gym more regularly.  The problem is, your feet have been nice and cozy in those boots all winter.  Even in Arizona, shoes have been worn and your feet are kind of lazy, for lack of a better term.  The sudden increase in activity is a harsh awakening to your feet and the muscles let you know it by causing pain.

Think of it this way:  when you exercise your muscles are working extra hard and reach the point of fatigue.  The next day or two your muscles let you know they have been worked hard by causing stiffness and a little pain.  Well, walking is exercise to the muscles in your feet.  The arch pain is nothing more than your muscles having been worked to fatigue.  If you try these next few steps you most likely will successfully get rid of this heel pain.

There are three key steps to relieving heel pain:

  1. Stretching:  see “Heel Pain Treatments: The Basics, part 2”
  2. Ice:  see “Heel Pain Treatments: The Basics, part 1”
  3. Anti-inflammatory medication:  As I always say, “You can’t heal until the inflammation is gone!”.  If you have no problems taking aspirin-like medication try taking over the counter ibuprofen.  If this makes the pain better, than a prescription for more effective strength anti-inflammatory medication might just knock out your inflammation in less than 10 days.

Don’t let your heel pain get you down.  You are doing the right thing for your body.  Don’t hesitate, come see us at Desert Foot Surgeons and get back on your feet!

When to Retire Running Shoes

I often get asked when to change shoes especially running shoes.  There are few standards established by the manufacturers.  This article has the most scientifically based answer I have seen.

Please read.

http://well.blogs.nytimes.com/2013/02/18/when-to-retire-a-running-shoe/?smid=tw-nytimeswell&seid=auto