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

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

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

Selecting The Best Running Shoe

If the shoe fits…How do you know?

Introduction

On average a person takes 3,000 – 5,000 steps per day, or roughly 4.3 miles. A 150 pound-person walking one mile exerts 127,000 pounds on each foot. That’s more than 540,000 pounds (273 tons) per foot in one day. By the time you are 35 years old the average person has walked 55,000 miles. With that much stress on our feet it is estimated that every person will suffer from foot pain or injury at some point in his or her lifetime.

As a podiatrist, the majority of people I treat have already experienced the pain or injury. I spend a great deal of time working with my patients to find shoes that are best suited for their needs. This doesn’t mean that foot surgery is not a necessary part of treatment, but I often tell my patients that it is easier to change the shoe than it is to change the foot. Even surgically corrected feet need a stable shoe before returning to walking. Changing shoes is often the first line of treatment.

In public the most common question I get is,

What are good shoes to wear?”

That’s not such a simple question to answer. First of all I usually know nothing of that person’s daily activities and usually have not examined their feet. Unfortunately that doesn’t stop people from showing me their feet in public places, but still there are many things to consider. What is your foot type, activity level, are you a pronator or supinator, do you have any deformities, is perspiration a problem, what’s the quality of the shoe materials, do you wear orthotics or not, and so on.

Advertising might make you want one brand of shoe so you can play basketball like LeBron James or run like Usain Bolt. Don’t be fooled, professional athletes possess special physical abilities that most of us don’t have. It is not the shoes that make them able to jump higher or run faster. Think of it this way. Usain Bolt wears his shoes for at most 200 meters, which takes him less than 20 seconds. His shoes are so uncomfortable that he has to remove them in order to run his victory lap barefoot.

Patients like to know what brand of shoe I use. The shoes I wear are comfortable for me and perform as I need, but that does not make them a good shoe for you.

Another problem is that there is no standardized sizing in the shoe industry. One company’s size 9 medium width is another company’s size 8 ½ wide. Knowing how a shoe is supposed to fit is more important than knowing what size you wear. But who teaches you that? If you were lucky enough to grow up without hand-me-downs you might have been shown by an educated shoe salesman or woman. Even so, most of us don’t receive any training in how shoes are supposed to fit.

If the shoe fits…How do you know?” was written for you.

In this report you will learn how to determine your foot type, what pronation and supination are, how to tell if the shoe fits correctly, the anatomy of a shoe, and how to care for your shoes.  You can download it here: (insert link to report)

Dr. Stephen Geller, AZ Podiatrist