Hope your traiing is going well for the upcoming Cooper River Bridge Run 2019. It is less than a month away! If you have been suffering from nagging lower extremity injuries from running and it is impacting your training please give our offices a call so we can diagnose and resolve your specfic injuries.
Check out this nice article on detecting the most common running injuries.
Dr. Andrew Saffer-Mount Pleasant: 843-654-8250
Dr. Adam Brown-Charleston: 843-225-5575
We hope your Cooper River Bridge Run training is going well. We would like to talk briefly about a common running injury that we see in our practice which is the Morton's Neuroma. I have personally battled this condition on and off for many years. A neuroma is an inflammation of the digital nerve that runs between the third and fourth digits. Pain typically is sharp or throbbing and feels as if you have something bunched up in your sock. Radiating numbness and tingling can occur between the third and fourth digits. Contributing factors can be reduction of fat pad on the ball of the foot, increased load to the plantar forefoot, higher heel shoes, and tighter toe box shoes. Conservative treatment options would be wider toe box running shoes, oral NSAIDS, offloading metatarsal pads, cross training to decrease load on the plantar foot, cortisone injection, alcohol sclerosing agent injection, and custom foot orthotics.
I would like to give you my personal insight considering that I have struggled with this foot condtion for the past 10 years. My neuroma pain has been managed with conservative treatment. I have custom foot orthotics with offloading metatarsal pad that takes pressure off the inflammed nerve, I have had two previous cortisone injections that have alleviated my pain. Recently I have changed running shoes. I have researched running shoes options and found that the Brooks ghost 11 has been the best running shoe for my neuroma. I feel that Brooks Ghost and Hoka running shoes would be good options if you are suffering from painful neuromas.
As I increase my mileage I do sometimes feel the neuroma so I usually back off my mileage a bit and cross train. I suggest swimming, strength training, and cycyling. Other suggestions would be to run every other day to let the foot rest. Recently I have been running on the beach and I have found that the softer sand decreases ground reactive forces on my forefoot where the Neuroma is located.
I have had patient's not respond to cortisone injections and other conservative options. If needed the alcohol sclerosing agent injection is another good option. This type of injection decreases the pain signal of the nerve that is inflammed.
Good luck with your training and if you have any questions please email our practice or respond to the blog.
The Cooper River Bridge run is just around the corner. Check out this nice article on basic running shoe anatomy.
We tend to see various pediatric foot conditions in our practice. Most of these foot conditions are easily treated if recognized early. Below is a nice link of some of the more common pediatric foot ailments that we see in our practice.
Foot-Friendly Tips to Prevent Common Running Injuries
Below is a nice article from the American Academy of Podiatric Sports Medicine with regards to injury prevention tips for road races. Please look out for weekly advice on foot injury prevention for the upcoming Charleston Marathon, Myrtle Beach 1/2/Full Marathon, and the Cooper River Bridge Run 2019. Good luck on your training!!!
Bethesda, MD – Making running part of a workout routine leads to better physical stamina and a more positive state of mind—but a detrimental foot injury can quickly stop runners in their tracks. Keeping feet healthy and pain-free can go a long way toward ensuring that every run is enjoyable, for both experienced runners and those just starting out. Following a few simple steps provided by the American Podiatric Medical Association (APMA), before hitting the trail or treadmill, can keep foot and ankle injuries at bay.
"Some of the most common running-related foot injuries that today’s podiatrists treat are arch pain, tendonitis, and blisters," said APMA president Kathleen Stone, DPM. “However, if runners can take just a few minutes to stretch properly pre-workout, select appropriate footwear, and see a podiatrist immediately when foot pain occurs, many of these ailments can be avoided entirely.”
In order to get the most out of each run without falling victim to injury, APMA recommends the following:
Select a good running shoe: According to Karen Langone, DPM, president of the American Academy of Podiatric Sports Medicine (AAPSM), the most important running tip is proper shoe selection. “A running shoe purchase is dependent upon the type of foot and function of the foot for the individual. Runners should research shoe construction and keep in mind that footwear can vary in size from one manufacturer to the other,” she said.
APMA has recently given several running shoes its Seal of Acceptance for allowing proper foot function, including models made by Puma, Mizuno, Asics, Reebok, Avia, and Ryka. A sports medicine podiatrist can help aid in the footwear selection process if needed.
Select good socks: Runners should always fit shoes with the socks that they plan on wearing during a run. Socks should be made of a poly-cotton blend that pulls moisture from the skin, fit well, and be comfortable when worn with a running shoe.
Stretch out and build momentum: Before a run, begin by warming up and gently stretching for 5-10 minutes, focusing on lower leg muscles. Amateur runners should start with short distances, increasing distance over time to help prevent injury. All runners should begin every workout slowly, as this allows the body to warm up further and decreases the chance of muscle strain. Runners should also focus on keeping both the feet and entire body relaxed, avoid tensing or cramping toes, and run with a gait that feels the most natural. Cease running immediately if any pain is experienced.
Cool down and rest: After reaching the end of a running workout, cool down and stretch for about 10 minutes. Submerging the lower extremities in an ice bath after longer runs can reduce muscle soreness, as can the use of a self-massager designed for post-athletic activities (Health Enterprises Therapeutic Hot & Cold Foot Massager has the APMA’s Seal of Acceptance).
Muscle pain is common after exercise, and minor injuries may be treated with the RICE regimen (rest, ice, compression, elevation). However, if pain does not resolve itself after several days—or returns immediately upon resuming exercise—runners should seek out care from an APMA member podiatrist immediately.
Frequent runners should see a podiatrist on a regular basis to maximize any running program and prevent serious injury. For more on running and foot health, visit APMA’s new Runner’s Resource page at www.apma.org.
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