When it comes to the growing trend of barefoot running, experts recommend runners to make the transition gradually, as opposed to suddenly. Those who transition too quickly risk suffering a stress fracture or calf strain. This study was published by Human Movement Science which monitored 18 runners who went barefoot suddenly after being accustomed to wearing shoes. Still the benefits to barefoot running seem to outweigh these disadvantages if the transition is made properly.
Allowing your body time to adjust properly to barefoot running is essential, and part of this preventative care involves talking to a podiatrist like Dr. Paul Ross of Maryland. Dr. Ross can advise you on a running regimen, as well as provide information on techniques of barefoot running to help avoid foot pain, heel pain, and injury.
Barefoot Running
Barefoot Running Impact
-Running without shoes changes the motion of your running
-Running barefoot requires landing be done on the front part of the feet as opposed to the heel
Barefoot Running Advantages
-Running and landing on the front feet reduces the impact on the knees and ankles
-It strengthens muscles in the feet and ankles and the lower legs.
-Balance of the body is improved
-Greater sensory input from the feet to the rest of the body.
Barefoot Running Disadvantages
-No protection while running, resulting in cuts and bruises if the runner lands on something sharp.
-Blisters may form.
-Possibility of plantar fascia problems.
-Risk of getting Achilles tendonitis.
So what can runners do to make barefoot running safe? It’s best to make a slow transition from running shoes to barefoot running. Once the feet begin to adjust, try walking, then jogging and gradually increasing the distance. Minimalist running shoes may also be an option.
Read the full article on Barefoot Running.
If you have any questions, please feel free to contact one of our two offices, which are located in Bethesda, MD or Springfield, VA. We offer the newest diagnostic and treatment technologies for all your foot care needs.
Selecting the right pair of shoes can assist you in your journey towards wellness. In fact, improper footwear can lead to adverse conditions such as shin splints, according to Hilda Scott of ITech Post. “Symptoms include pain along the inner border of the shin bone of aches and stiffness,” said Scott. “In severe cases, muscle tightness, swelling, redness and lumps may occur in the area of pain”.
When shopping for the right exercise shoes, make sure to choose footwear with the best wiggle room, arch support and shock absorption. Additionally, the shoes should have approximately 3/8 to 1/2 inch of space between your longest toe and the end of the shoe.
Wearing properly fitted exercise shoes can serve to prevent injuries and adverse conditions to your legs and feet. Dr. Paul Ross of Maryland can help size your feet and provide recommendations on the best exercise footwear for your feet so they remain healthy and can provide care should you develop any foot problems.
Getting the Right Shoe Size: How to Keep Your Feet Happy
Are your shoes the right size? Many people are walking around with ill-fitting shoes. Picking the right shoe size is not rocket science, but there are a few things to remember when selecting your next pair.
· Make sure your toes are not cramped
· Be able to wiggle your toes
· There should be one inch between your toes and the shoe’s tip
Most shoe stores and department stores have rulers for measuring your feet, and these can give you an exact size. Be sure to measure with your shoe on. Measuring your foot will give you a different size than your shoe. If you do measure your foot size, you will need to add 1-2 inches to get the proper sizing.
If your shoes are not properly sized, you can experience:
· foot pain
· knee pain
· blisters
· swelling
Don’t assume that you will always wear the same size in a shoe. Often manufacturers size shoes differently. The size you wear with one company may not be the same as the size you wear with another.
The biggest concern in buying shoes is comfort. If a shoe does not fit in the store, it will not fit at home either. Comfort should be the ultimate goal when purchasing a pair of shoes.
If you have any questions, please feel free to contact one of our two offices, which are located in Bethesda, MD or Springfield, VA. We offer the newest diagnostic and treatment technologies for all your foot care needs.
Read the full article on Choosing the Right Shoe Size.
Blues right wing T.J. Oshie was seen limping off the ice after incurring a left leg injury in a game between the St. Louis Blues and the LA Kings in March. Oshie suggested he was close to returning back to the lineup, after having surgery on his left ankle to mend a stress fracture.
His surgical procedure was done at the Washington University Orthopedic Center, and placed on the injured reserve on April 2. This would mark Oshie’s second extended stay on the injured list, missing three games due to sore ribs, and injured ankle.
Dealing with a stress fracture, like Oshie, can be a painful endeavor. Treatment and recovery can be aided with the help of a podiatrist, like Dr. Paul Ross of Maryland. Dr. Ross can help by examining the stress fracture and determining the best course of treatment.
Coping with Podiatric Stress Fractures
Stress Fractures occur on the foot and ankle when muscles in these areas weaken as a result of overexertion or underuse. As a result, the ankles and feet lose support when walking or running from the ground. Since these bones are not protected, they receive the full impact of each step. The stress on the feet causes the bones to form cracks.
What are Stress Fractures?
Stress Fractures are very common among those who are highly active and involved in sports or activities that make excessive use of their legs and feet. Stress fractures are especially common among:
-athletes (gymnasts, tennis players, basketball players)
-runners/joggers
-those who engage in high-intensity workouts
Stress Fracture Symptoms
Pain from the fractures occur in the area of the fractures, and can be either constant or periodic. The pain is usually sharp or dull, accompanied by swelling and tenderness. Engagement in any kind of high impact activity will exacerbate the pain.
Treating Stress Fractures
The individual and the degree of injury depend on the fracture of the foot. Some fractures heal very fast while others take a long times and one would need crutches.
- Choose footwear that provides good support
- Take bone-healthy supplements (Vitamin D, Calcium)
For more on this topic, follow this link.
If you have any questions, please feel free to contact one of our two offices, which are located in Bethesda, MD or Springfield, VA. We offer the newest diagnostic and treatment technologies for all your foot care needs.
About 60 children received shoes donated by New Balance and Aetrex. In addition, children received a free lesson on the importance of proper footwear at an event in Sanford, North Carolina. According to founder of FootCentric and physical therapist Pat Pande, the importance of healthy feet is often overlooked.
“We want to get kids while they’re young and before they destroy their feet,” Pande commented, “You’d be surprised how many kids have bad feet by 6 or 7 years old.”
The event was sponsored by FootCentric, and one of a series of events held at least twice per year across the state.
It is very important to keep children’s feet safe and healthy, so be sure to have their feet regularly checked by a podiatrist such as Dr. Paul Ross of Maryland. Dr. Ross can diagnose any injuries as well as provide treatment options that work for you and your child.
Keeping Children's Feet Healthy
Having healthy feet in childhood can help prevent medical problems later in life, namely in the back and legs. As children grow, their feet require different types of care from birth to school-age.
Although babies do not walk yet, it is still very important to take care of their feet.
· Avoid putting tight shoes or socks on his or her feet
· Allow the baby to stretch and kick his or her feet to feel comfortable
As a toddler, kids are now on the move and begin to develop differently. At this age toddlers are getting a feel for walking, so don’t be alarmed if your toddler is unsteady or ‘walks funny’. Be sure the child wears comfortable and protective shoes so that they can grow into their feet properly.
As your child gets older, it is important to teach them how to take care of their feet
- Show them proper hygiene to prevent infections such as fungus
- Be watchful of any pain or injury
- Have all injuries checked by a doctor as soon as possible
- Comfortable, protective shoes should always be worn, especially at play
To learn more about keeping children’s feet healthy follow link below.
If you have any questions, please feel free to contact one of our two offices, which are located in Bethesda, MD or Springfield, VA. We offer the newest diagnostic and treatment technologies for all your foot care needs.
Read more on Keeping Children Feet Healthy.
Chicago Bulls Center Joakim Noah may not return to playing for the duration of the current season after suffering plantar fasciitis in his right foot. Noah received a cortisone shot last Tuesday, reporting that he felt okay and taking the injury “day by day”.
Head coach Tom Thibodeau said that Noah will not be playing in the Bull’s upcoming game against the Toronto Raptors on Tuesday. "We don't want him out there if he's injured. The time he was out [of action] he put a lot of time into his rehab so he's somewhat discouraged, but he can't be discouraged. He just has to keep doing what he's doing and hopefully he'll be ready to go before the end of the season” Thibodeau said. Noah hopes that he will make a quick recovery from his foot injury.
If you are currently experiencing pain in the ball of your foot or heels, where the plantar fascia is located, then we recommended you seek the care of a podiatrist like Dr. Paul Ross of Maryland. Dr. Ross can examine your feet and work with you to provide an appropriate treatment option to ensure healing and recovery.
What is Plantar Fasciitis?
Plantar fasciitis is a condition that consists of the inflammation of connective tissues on the bottom of the foot, causing pain in the foot’s heel and arch.
What Are The Causes Plantar Fasciitis?
· Obesity
· Poor Footwear
· Excessive running
· Lack of Adequate Foot Support
· Overpronation
How Can Plantar Fasciitis Be Treated?
· Conservative measures – anti-inflammatories, ice packs, stretching exercises, physical therapy, orthotic devices.
· Shockwave therapy – sends sound waves to the areas where pain is experience. Requires multiple sessions. This is used for very persistent cases of plantar fasciitis.
· Ultrasound-guided technique with steroid injections into the plantar fascia. This is from a relatively new and small study, but was shown to be effective in most cases treated.
If you have any questions, please feel free to contact one of our two offices, which are located in Bethesda, MD or Springfield, VA. We offer the newest diagnostic and treatment technologies for all your foot care needs.
Read more on Plantar Fasciitis.
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