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Many joggers are acutely aware of how incurring an injury can hinder running activities. Achilles tendinitis is a common injury that is felt by runners who increase the miles they run in a short amount of time. The Achilles tendon is considered to be the longest tendon in the body and it connects the heel bone to the calf. Symptoms of this includes severe pain and tenderness at the back of the heel, and the pain may extend to the calf. This may be prevented by strengthening the calf muscle which can be accomplished by standing on a step and then alternating lowering the heels until a gentle stretch is felt. Additionally, shin splints can be a common injury and can produce considerable pain and soreness. This discomfort can often be felt from the shin to the arch of the foot. Wearing the correct shoes may aid in preventing this condition in addition to strengthening the foot by performing toe raises while holding dumbbells. It’s important to speak with a podiatrist for additional information on how to protect the feet from running injuries.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact one of our podiatrists of Berks Foot and Ankle Surgical Associates. Our doctors will treat your foot and ankle needs.

How to Prevent Running Injuries

There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.

More Tips for Preventing Injury

  • Incorporate Strength Training Into Workouts - This will help improve the body’s overall athleticism
  • Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
  • “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
  • Cross-Training is Crucial
  • Wear Proper Running Shoes
  • Have a Formal Gait Analysis – Poor biomechanics can easily cause injury

If you have any questions, please feel free to contact one of our offices located in Shillington and Hamburg, PA. We offer the newest diagnostic and treatment technologies for all your foot care needs.

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Published in Blog
Monday, 18 June 2018 00:00

Causes of Poor Circulation in the Feet

Poor circulation will often be obvious in the feet. Many patients will generally notice numbness and swelling in the toes and feet in addition to discomfort and pain while walking or standing. Diabetics may notice a slower healing process for any sores that appear on the feet and the skin may begin to change color. There are several factors that may cause this ailment including high blood pressure and hardening of the arteries, which is a buildup of excess plaque in the blood. Research has shown that massaging the feet will gently circulate the blood and may bring moderate relief. Additionally, incorporating a mild exercise program into your daily routine may be difficult, but it may prove to be beneficial in attaining improved circulation and the overall health of the body. A consultation with a podiatrist is suggested for information on how to manage poor circulation in the feet.

While poor circulation itself isn’t a condition; it is a symptom of another underlying health condition you may have. If you have any concerns with poor circulation in your feet contact one of our podiatrists of Berks Foot and Ankle Surgical Associates. Our doctors will treat your foot and ankle needs.

Poor Circulation in the Feet

Peripheral artery disease (PAD) can potentially lead to poor circulation in the lower extremities. PAD is a condition that causes the blood vessels and arteries to narrow. In a linked condition called atherosclerosis, the arteries stiffen up due to a buildup of plaque in the arteries and blood vessels. These two conditions can cause a decrease in the amount of blood that flows to your extremities, therefore resulting in pain.

Symptoms:

Some of the most common symptoms of poor circulation are:

  • Numbness
  • Tingling
  • Throbbing or stinging pain in limbs
  • Pain
  • Muscle Cramps

Treatment for poor circulation often depends on the underlying condition that causes it. Methods for treatment may include insulin for diabetes, special exercise programs, surgery for varicose veins, or compression socks for swollen legs.

As always, see a podiatrist as he or she will assist in finding a regimen that suits you. A podiatrist can also prescribe you any needed medication. 

If you have any questions, please feel free to contact one of our offices located in Shillington and Hamburg, PA. We offer the newest diagnostic and treatment technologies for all your foot care needs.

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Published in Blog
Monday, 11 June 2018 00:00

The Benefits of Stretching the Feet

There are numerous joints, tendons and muscles that the feet are comprised of. The result of learning proper stretching exercises will not only feel good, but may aid in the general well-being of the foot. There are several benefits of stretching the feet and these may include restoring the foot’s natural motion and strengthening the muscles that may possibly enable the toes to move with ease. An effective stretch that will help the sole of the foot is practiced by sitting in a chair and placing one foot over the opposite thigh. As the toes are gently pulled back, a stretch will be felt along the bottom of the foot. Additional stretches may include placing the arch of the foot on a tennis ball and slowly rolling it back and forth, while occasionally pressing on the knee to obtain increased intensity. Please consult with a podiatrist for additional information about the benefits of performing proper foot stretches.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with one of our podiatrists  from Berks Foot and Ankle Surgical Associates. Our doctors will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Being the backbone of the body, the feet carry your entire weight and can easily become overexerted, causing cramps and pain. As with any body part, stretching your feet can serve many benefits. From increasing flexibility to even providing some pain relief, be sure to give your feet a stretch from time to time. This is especially important for athletes or anyone performing aerobic exercises, but anyone experiencing foot pain or is on their feet constantly should also engage in this practice.

Great ways to stretch your feet:

  • Crossing one leg over the others and carefully pull your toes back. Do 10-20 repetitions and repeat the process for each foot
  • Face a wall with your arms out and hands flat against the wall. Step back with one foot and keep it flat on the floor while moving the other leg forward. Lean towards the wall until you feel a stretch. Hold for 30 seconds and perform 10 repetitions for each foot
  • Be sure not to overextend or push your limbs too hard or you could risk pulling or straining your muscle

Individuals who tend to their feet by regular stretching every day should be able to minimize foot pain and prevent new problems from arising.

If you have any questions, please feel free to contact one of our offices located in Shillington and Hamburg, PA. We offer the newest diagnostic and treatment technologies for all your foot care needs.

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Monday, 04 June 2018 00:00

The Risks of Wearing High Heels Daily

Those who wear high heels are aware of the pain they cause. However, the minor pain you endure while wearing heels can lead to more serious foot ailments over time. It has been found that wearing high heels may cause extra pressure to be placed on your joints. Heels cause the natural alignment of your feet to be thrown out of balance, since they are forced into an angled position. When you wear high heels, your body weight is channeled to the ball of your foot and the tip of your heel. Consequently, extra pressure is placed on your joints which may lead to them feeling stiff and painful. Walking around in high heels also causes you to overarch your back. This may be harmful to your spine if it is done for an extended period of time. If you still choose to wear heels, you should limit the amount of days you wear them per week. If you suspect that you have foot pain as a result of wearing heels, you should consult with your podiatrist right away.

High heels have a history of causing foot and ankle problems. If you have any concerns about your feet or ankles, contact one of our podiatrists from Berks Foot and Ankle Surgical Associates. Our doctors can provide the care you need to keep you pain-free and on your feet.

Effects of High Heels on the Feet

High heels are popular shoes among women because of their many styles and societal appeal.  Despite this, high heels can still cause many health problems if worn too frequently.

Which parts of my body will be affected by high heels?

  • Ankle Joints
  • Achilles Tendon – May shorten and stiffen with prolonged wear
  • Balls of the Feet
  • Knees – Heels cause the knees to bend constantly, creating stress on them
  • Back – They decrease the spine’s ability to absorb shock, which may lead to back pain.  The vertebrae of the lower back may compress.

What kinds of foot problems can develop from wearing high heels?

  • Corns
  • Calluses
  • Hammertoe
  • Bunions
  • Morton’s Neuroma
  • Plantar Fasciitis

How can I still wear high heels and maintain foot health?

If you want to wear high heeled shoes, make sure that you are not wearing them every day, as this will help prevent long term physical problems.  Try wearing thicker heels as opposed to stilettos to distribute weight more evenly across the feet.  Always make sure you are wearing the proper shoes for the right occasion, such as sneakers for exercising.  If you walk to work, try carrying your heels with you and changing into them once you arrive at work.  Adding inserts to your heels can help cushion your feet and absorb shock. Full foot inserts or metatarsal pads are available. 

If you have any questions please feel free to contact one of our offices located in Shillington and Hamburg, PA. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

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