Austin Runner's and Heel pain Blog

Form and Function – Foot structure and running style

2012-02-16T15:39:00.000-08:00

A recentarticle out of Pennsylvania State University kinesiologyresearch shows that sprinters andnon-sprinters have measurable differences in their foot structure and themuscles affecting them. With arelatively small sample size, 16 runners, they compared MRI images to findshorter Achilles tendons and longer ‘big toe’ bones on average in sprintersthan in non- sprinter runners. The menexamined in the study were all active athletes of several years duration. The rational of a more efficient lever arm becauseof these findings is interesting for kinesiologists, but somewhat misleadingfrom our point of view.

Shortening ofthe Achilles tendon may contribute to greater speed in competitive sprinters,but it can have detrimentaleffects in the long term. Themetatarsals are the long bones behind your toes that take up a good portion ofyour foot. They do create a lever action where they meet the toes during normalheel to toe walking or running. Wheninstead, as in sprinting or wearing high heels, they take the full force ofyour body weight on one leg problems can occur. It is true that the tendons andmuscles transfer the force through your foot and up your leg as the barefootphilosophy relates. Unfortunately, without carefully building up the muscles orbone tolerance, fractures can and often do occur. Spending too much time onyour toes either in heels or while running can lead to stressfractures or actual breaks in your metatarsals

This isn’t tosay that sprinting or barefootrunning doesn’t have a place in your running regime. Implementing these things as a part of yourrunning routine can help to diversify and build on your abilities. We stronglyencourage you to implement a variety of stretchingtechniques to keep any of your leg muscles from become tight orcontracted. It is a good idea to seeyour Austin podiatrist toaddress any concerns or problems with your running regime. Be sure to slowly introduce changes to yourrunning regime and limit the amount of time you spend on the balls of your feet.

New Runners - Running in Austin is a Year Round Event

2012-01-26T06:14:00.000-08:00

While other parts of the country a buried under inches or feet ofsnow or dealing with sub zero temperatures this time of year, we Austinites can enjoybeing outside year round. Yes, thetemperatures can dip into the teens on that rare occasion, but running outsideis almost always an option. If improving your health is part of yourresolutions for this year, running is one of the simplest ways to do it.

In addition to shedding fat, adding muscle, and improvingcardiovascular health, this activity will help increase the strength anddensity of your bones. Many people,especially women, will lose bone density with age. Runningis a great way to build that density up and keep your bones strong which willmake them more resistant to breaks. There are many activities that one can do to stay healthy, but, as we pointedin thismonth’s newsletter, few others require less equipment. Strap a good pair of running shoes on yourfeet and you have a wealth of many different trails and paths to run on in thearea. No gym membership required! Do payattention to the type of surface you are running on. While it may be easiest to run on thesidewalks in your neighborhood, concrete can be very demanding on the joints ofyour legs and feet. Instead, consider adirt trail or designate running track as a new runner. Running on a softer surface will give yourbody opportunity to adjust to the new demands placed on it.

Before you join the large community of Austin runners, make avisit to your family physician. Aregular check up is a good way to catch any possible problems before the increaseddemands can cause damage. Likewise,make an appointment with your Austin podiatrist toinvestigate any minor aches or pains. That mild ache in your heel or nagging stiffness in your toe can becomevery painful, very quickly if not cared for before you begin running. Too often foot pain and limit or prevent youfrom participating in various activities. Unfortunately, many of these pains can be eliminated with propertreatment by a podiatrist. A properevaluation of your feet can also help you to select the proper running shoesfor your foot type. Take the time toproperly prepare yourself now and you can enjoy your runs for years to come!

Dwayne Wade – Heel Pain & Ankle Sprains

2012-01-15T20:33:00.000-08:00

Miami Heat’s DwayneWade returned to action on Tuesday after missing 3 games and many practicesover the last week. He had been ‘takingit easy’ during that time in order to recover from heel pain. The team had reported he was recoveringfrom a ‘bruised foot’ that occurred against the Charlotte Bobcats. When the injurydidn’t resolve after a week, Wade speculated that the injury may be his plantarfascia. Whether he was fully recoveredor not Wade seemed to have any problems in the game against the Golden State Warriors. Unfortunately, the team hasn’t secured a winsince his return and Wade’s injuries have mounted. He strained his calf against the LA Clippers on Wednesdayand sprained his ankle Friday against the DenverNuggets.

Wade was concerned that he may have broken something as he’d‘never sprained it like that before’. Withany ankle injury, it is important to rule out fractures with x-rays. NBA players are liked to get to an x-ray quickerthan you or I, but it is important to RICE (rest,ice, compression, elevation) any kind of ankle injury as excessive swellingcan often make the problem worse. Yourbody uses swelling to supply healing nutrients to the site and protect it. The ankle joint often cannot easily accommodatelarge amounts of swelling and can complicate the injury. For ankle injuries like this, an earlytreatment would be an injection to the ankle with a local anesthetic to relievepain as well as a corticosteroid to help reduce swelling. Doctor’s will most likely recommend earlyphysical therapy as ankle sprains can become chronic if not treatedaggressively.

While the ankle injury appears to have occurred on its own, wehave to wonder if the heel pain played any part in problems over the last fewgames. Heelpain can have many causes and all are not as straight forward as we havetried to point out before. A thoroughevaluation by a podiatricphysician will identify the cause of your pain and the best course to correctit. We hope Mr. Wade heals quickly andis able to get back on the court.

New running shoes for the new year – Know your foot type

2012-01-11T14:32:00.000-08:00

Most of us have probably found a brand of shoe that works betterfor us than another. Since each shoe company uses a different design for thesole this is not surprising, but even within a brand there can be muchvariability in the support and structure of different styles. Shoes designed for cross training or hikingneed to provide more side to side stability, where those designed for runningare focused on energy transferred from heel to toe. Within the styles of running shoe, we canfurther look at the amount and type of support to address the motion of yourfoot. Pronation, or the motion ofpressure from outside heel to the inside ball, can be exaggerated in someindividuals. Because an excessive amountof motion in this manner can cause problems, AustinFoot and Ankle Specialists recommends these shoes based on your foot. A thorough examination of your feet in ourclinic can provide you all the information you need to select the properfootgear.

Foot pain can often be caused simply by the structure of yourfoot. The normal foot exhibits an archon the inside when standing normally. Afoot with a veryhigh arch is cavus, and a foot with no arch, or flatfoot, is planus. Most individualsfall somewhere between these two extremes, but knowing which extreme your trendtowards can help you from incurring the aches and pains that can come fromputting then in the wrong shoes. Oftenthe right type of padding or support in the right places will be enough to keepyou running, but manyoptions are available to correct painful foot structure through your Austinpodiatrist.

In addition to our website,there are a variety of sources out there to help runners with shoe selection. The AmericanAssociation of Podiatric Sports Medicine has an extensive list of shoesbased on the support they offer as well as other advice for the runner. The APMAhas a webpage devoted entirely to the runner. You can also find a link hereto guide your shoe selectionbased on arch height.

Heel pain due to weight gain

2011-12-07T20:04:00.001-08:00

Image via Wikipedia

At a time of the year when spending time with family, doing forothers and eating big meals, there are few of us who are surprised when we puton a few pounds. Even though MotherNature treats us a little better than other parts of the country it isdefinitely not as pleasant for walking and running outside as rest of the year. It is an unfortunate fact, but thosefew extra pounds may be the source of heel pain. On the same note, a survey by the American Podiatric Medical Associationindicates that foot pain, of which heel pain is a large component, cause many Americansto gain weight due to lack of activity.

This can often become a compounding problem. The more weight yougain, the more heel pain your may have and more heelpain you have the less likely you are to exercise those pounds away. While there are a variety of exercises, suchas swimming and biking, that are not limited by heel pain, we must admit thatfor most of us these options are not as easy as walking or running. Strapping on a goodpair of running shoes and taking a lap or two through your neighborhood isabout as easy as it gets. Remembering todo proper stretching of your feet, especially the plantar fascia, aswell as your legs can help to keep the loose. Heel pain can often be the resultof tight ligaments and muscles. Footpain can quickly limit this and should not be ignored.

This can be a very demanding time of the year. The last thing you need is heel pain limitingyour activity. An evaluation by Austin Foot and Ankle Specialistscan identify the source of your heel pain and get you back to your activitiespain free. There are manydifferent causes of heel pain beyond weight gain and tight tendons so athorough evaluation is necessary to avoid more serious problems. Avariety of treatments are available through your Austin podiatrist. Don’t delay in having your heels feeling goodfor the holidays!

Runner’s World Body Breakdowns – Heel pain big part of the list

2011-11-28T13:53:00.001-08:00

This past months’ print issue of Runner’sWorld had an article on common injuries to besiege runners. If you are not a subscriber, an online versionof this article can be found here. Unsurprising to us is that at least three ofthese injuries can show up as heel pain. Whether it is a stress fracture, Achillestendonitis, or the all too common plantar fasciitis, this article highlightssome of the steps you can take to deal with them if they occur. Because it canbe difficult to distinguish the bone damage that occurs from a stress fracturefrom tendon damage, we must recommend you recruit the help of a footspecialist.

Often ‘taking it easy’ or giving yourself a few days of rest canhelp many mild inflammations, aka ‘itis’. Beyond this you need to address why the problem occurred in order toprevent it from happening again. In the case of stress fractures which may oftenrequire X-ray or CT imaging to verify, you may requires more than a few days of resting and immobilization to allow forthe bone to properly heal. Resting aninjury sound like an easy solution, but even if you slow down or stop yourrunning routine for a few days you still have to continue your daily life. Honestly, who amongst can afford to stay offour feet for any extended period of time? Special boots can be used to transfer the pressure and strain on yourfoot bones and tendons higher up your leg, these specialized boots caneffectively rest the injury while keeping you mobile and variousmodalities can be implemented to help you heal.

If your symptoms worsen or do not get better, it is importantthat you visit your Austin podiatrist. Athorough review of your activities, home treatments, symptoms, and footmechanics can help your doctor to identify and implement ways to correct theproblem. Proper foot wear, warm ups,stretching, and building up to greater distances can all go a long way inpreventing heel pain and other running related injuries. When good prevention fails, it is time toseek out podiatric care…..

Heel Pain - Getting the proper shock absorption

2011-11-19T15:37:00.001-08:00

We talked last month about footmechanics and how they relate to heel pain. A good orthotic is designed toprovide control as your foot moves. Recent online articles, like the one sitedbelow under related articles, try to say that doctors aren't sure why orthoticswork. We're not sure what doctors they're talking about because your Austin Foot and Ankle Specialisthave extensive training in implementing the right type of orthotic for theirpatients. For the patient with plantarfasciitis, the orthotic can help decrease the strain on this ligament andis used in prevention as well as rehabilitation. This article only highlightsone area of control that an orthosis offers.

The control custom inserts provide severalpoint of control. A deep heel cup can also help w/ another type of heel pain. Some heel pain is due to the forces paced onthe fat pad beneath your heel. With years of pressure on your heel, this padcan become displaced from proper position. A good heel cup helps to keep theplantar fat pad under your heel bone in the right place for shock absorption. Ifyou are a heel strike runner, you are putting 4 to 5 times yourbody weight on you heel every time you strike the ground. This can be a contributing factor in additionto a number of reasons, including age and foot structure, that cause your fatpad to lack the amount of shock absorption you need.

Many running shoes have quite a bitof cushioning is the heel, but may do so at the expense of flexibility in thesole. The addition of heel pads can be an inexpensive and easy way to addcushion to your favorite running shoe. A cushioning pad placed underneath yourorthotic or insole can do wonders to provide the additional absorption yourequire. Through our online store, you can purchase Dr.Jill’s Gel Heel pads. These pads candissipate the shock of your heel strike, making up for any deficiency in yourplantar heel pad. With proper cushioningyou can keep your run free of heel pain!

Related articles

· Someanswers about orthotics (eurekalert.org)

Why do my heels hurt? Answers from the Heel Pain Center of Central Texas

2011-10-27T10:16:00.001-07:00

One of the most common foot issues to afflict individuals is heelpain. As highlighted in the most recent Austin Foot and AnkleSpecialists Newsletter, Dr. Thomajan has devoted a part of his practice toit. There are many different causes forheel pain. Last month in this blog we discussedoneof the causes seen often in children. In adults, the reasons are often have multiple causes which we willdiscuss further.

For adults, the problem is often a product of footmechanics. A movement of the foot, knownas pronation, is critical to normal walking. It allows stresses to be distributed through the foot until the toesleave the ground for the next step. Whenthis motion becomes exaggerated or moves past the point that is necessary, itcan lead to problems. The bottom of thefoot becomes spread out during over-pronation and causes the arch of your footto drop down. This stresses the musclesand ligament beneath your foot often leading to plantar fasciitis. More information on this can be found in the free book ‘HeelPain’. Early treatment of this problem involves stretching, icing, and anti-inflammatorymedication to provide relief. This mayhelp your heels feel better but does not correct the mechanical problem thatcaused it in the first place. Withoutproper treatment, it can come back or worsento the point of a tear in the tissues.

TheHeel Pain Center of Central Texas was created to properly treat the causesof heel pain. A division of Austin Footand Ankle Specialists there are a variety of treatments available. X-rays may be used to verify that the problemis in the tendons and muscles and not the heel bone itself. Specializedshoe inserts, or custom orthotics, can often a good solution if your footmechanics are the source of the problem. There are also other non-invasive treatmentsthat can be implemented to help heal damage caused to the fascia. In severe cases where other treatmentmodalities fail, surgical intervention may be an option you discuss with yourAustin podiatrist. If you find yourselfwith heel pain, be sure to make a call to theHeel Pain Center of Central Texas.

Vivo barefoot® – Another option for the barefoot runner

2011-09-25T11:59:00.000-07:00

We hope you have taken the time to educate yourself aboutminimalist or barefootrunning before you have tried it. Barefootrunning isn’t for everyone. We havediscussed it before in this heelpain blog. There are many proponentstouting the benefits of it, but there are just as many medical professionalspushing for you to remain cautious. Thebiggest concern is injury and infection that can come from getting somethingstuck in your skin, a big risk when running without any protection. This concern is decreased with the use of socalled ‘minimalist shoes’. These‘shoes’ offer a layer of protection for your skin while lacking the support oftraditional running shoes.

There are many options out there is you are shopping for theseminimalist shoes. Today we want to highlight one of those options; the Vivo barefoot®. These shoes claim to be the first of theseminimalist shoes on the market. Theyclaim to offer protection against punctures but with a specialized sole thatallows for proprioceptive feedback. Proprioception, yourbody ability to recognize positioning and to adjust muscle strength accordingly,has been a key to physical and rehabilitative therapy for some time. A key to recovering from ankle sprains andinjuries is early therapy to allow for this sensation to help guide you body toheal properly. The theory is that thissame proprioception can help strengthen the muscles in your foot, making you abetter runner.

We feel this shoe is best suited for the committed or competitiverunner who would like another element added to their training regime. By wearing these on your off days, or foryour occasional short distance, you may help the muscles in your feet to workbetter. These muscles have a greatinfluence on the joints and structure of your foot. We have to recommend that you have your footassessed by an Austin podiatrist. Everyone’s foot structure is different andyou should make sure that yours will function well with minimalsupport. Doing so can keep you fromhaving heel pain and many of the other injuries that are starting to surface inbarefoot runners.

Back to School Heel Pain – Severe’s Disease

2011-09-14T14:51:00.000-07:00

While most of the blogs onthe Austin Runners and HeelPain site focus on the adult runner, we wanted to throw in a source of heelpain for the younger runner. Fall sports are in full swing with school back insession and we want to make sure your kids are avoiding injury. It is important to have the properfootwear for activities to prevent injury. Unfortunately, problems, like Severe’s disease, can result even with theproper footwear and often is a result of overuse. This blog will cover a little more about whatit is and things you can do to help resolve it.

Calcaneal apophysitis or severe’s diseaseis a condition that typically appears in children between the ages of 8 and14. Up until the mid to late teen years,bones are still growing. Bones arecreated out of a cartilage scaffold and some of this cartilage remains as agrowth plate to allow for lengthening and expansion until children reach theiradult size. The growth plate in the heelbone can become inflamed and painful if too much pressure or tension is placedon it from activities. The Achillestendon also inserts onto this growth plate can also aggravate the problem if itis tight. Foot mechanics can often be acontributory factor but it difficult to discern which children will be affectedfrom those that will not. While thecause may not be clear, the treatments to alleviate it are.

Heel Pain Center of Central Texasa division of Austin Foot and Ankle Specialists is dedicated to keepingeveryone, especially your children, pain free. One of their monthlynewsletters discussed some of the characteristics of this condition. Whileyou should follow up with an Austinpodiatrist if this happens, reducing your childs activity and icing thearea should help to reduce discomfort. Additionally, they should avoid going barefoot and wear supportive shoesto alleviate pressure on the area. Heelpads and arch supports may be useful to cushion the tender heel as well asremove tension from the Achilles. Withearly intervention and proper treatment, your child can get back to theactivities they love and make this heel pain an unpleasant memory.

Marathon Running – Making sure your feet are ready

2011-08-23T18:45:00.000-07:00

Running long distances, such as marathons, asks a lot of your body. If we believe the story from ancient Greece, the individual who ran the extended distance to report victory of the Battle of Marathon died shortly after arrival due to exhaustion. The mondern marathon may only be a tenth the distance of that feat, it is still a challenge for your body, especially your feet. The pressure of a single foot striking the ground with the full force of your body can have damaging effects over 26.2 miles .

Fractures require immobilization while they heal and are the most limiting of any foot injury. Good nutrition and a balanced diet, including vitamins C & D, are crucial for good bone health. By training properly and slowly increasing the distance you run over weeks and months, you give your body the chance to build the bones up stronger allowing them to stand up against the new challenges. Cramping and tendonitis can also be avoided by building up to long runs and not doing too much, too quickly. If you have given yourself able time adapt to the new distance, the problem may arise from the structure of your foot. This just means your foot needs extra support in the right places. Austin Foot and Ankle Specialists have shoe recommendations for your foot structure or you may find that you benefit greatly from a simple over the counter arch support. Some feet may require customized orthosis to provide this support.

Calluses and blisters occur when there is too much friction between your foot and the sock and shoe. Poor fitting shoes can result in these problems as well as blackened toenails. All three of these are a result of a repeated trauma to the area of the foot. To avoid them, wear good socks with proper padding and make sure your shoe is a good fit.

Even if you are a regular runner make sure you take every step to prepare your feet for a marathon. While prevention can be the best cure sometimes, don’t hesitate to contact your Austin podiatrist if foot or ankle pain is affecting your marathon training.

Muscle tightness and Equinus – A source of heel pain

2011-08-16T09:16:00.000-07:00

As a runner, warming up and stretching are probably common parts of your running routine. The benefits of stretching, including increased blood flow, better joint function, and decreased injury, are numerous. Muscles will tighten with use and age. Without regular exercise and stretching, these tight muscles often lead to pain or injury. An Achilles tendon rupture is often the result big expectations placed on unconditioned ankle tendons. While many regular runners won’t experience this, heel pain can be a prime example of pain that occurs with muscle tightness in your calf muscles.

Equinus is a term used in podiatry to explain tightness in these muscles that affect foot function. Similar to a horses’ hoof being pointed towards the ground, the most severe cases of equinus exhibit toes pointed towards the ground. Most individuals in modern society have decreased motion at the ankle joint or mild equinus. This can be a contributing factor to conditions such as plantar fasciitis. The tendons of the plantar fascia insert onto the same heel bone as does the Achilles tendon. Tights in the calf or Achilles tendon can contribute to tightness in the plantar fascia, one of many sources for heel pain.

Even if you are not a daily runner, you should become a daily stretcher. There are many stretches for runners that are excellent for stretching out the calf muscles. If you are a regular runner and stretcher, your heel pain is most likely from a different source than muscle tightness and should be evaluated by a podiatric physician. The Heel Pain Center of Central Texas website has a lot of good information on this topic. As a division of Austin foot and Ankle Specialists, they are well equipped to diagnose the source of your heel pain. They can also offer you a variety of treatment options including the newest addition of ESWT. Heel pain can start for a variety of reasons and severely limit your activities. If your running routine or daily activities are being limited by heel pain, make an appointment to see Dr. Thomajon. A call to 512-328-8900 can have you well on your way to eliminating or correcting your source of heel pain.

Avoiding Blisters - Keeping your feet in running condition

2011-08-03T05:14:00.000-07:00

Blisters may be the most common malady for sports in general. For anyone who runs long distances or marathons, you may have come to accept some skin chaffing, blisters on your feet, or blackened toenails as a price of completing this feat. You shouldn’t! Just like you can avoid chaffing with proper clothing, you can also take steps to avoid blisters. Before we talk about the best way to avoid blisters cramping your run, let’s talk about why blisters form.

When we run, or walk, the forces that propel us forward also create forces where our feet meet the sock, shoe, and road. The back and forth or side to side forces create a friction between your foot and the surfaces it contacts. Your increased body heat, and moisture from sweat can greatly multiply these frictional forces. The talcum powder or Vaseline that you may have been told can help actually does so for only a short time. After about an hour, these products actually increase these forces as well. Your skin is made up of five layers. Over the miles, these frictional forces cause a cleavage, or tear in which the top three layers pull away from the bottom two. This area then quickly fills the clear fluid that is the trademark of blisters.

The blackened toenails we mentioned earlier are often a result of poor fitting shoes. If the fit is loose enough for your toes to slam against the front of your shoe, there is also a good chance there is enough slide to form friction blisters. This isn’t likely the cause for most runners. Instead, you should look at your socks and insoles in order to resolve this potential problem. Because moisture amplifies the friction, consider ditching cotton based socks and look for something that will better wick away moisture and keep your feet dry. The next thing you should look at is your insert. Is it worn in any area? A good insert can decrease frictional forces by 25%! All these things can help prevent blisters from occurring. If blisters do form, despite all these precautions, you shouldn’t pop them as this will increase pain and leave you open to infection. Instead, visit your Austin podiatrist who can show you how to properly treat and protect this area.

Keep those feet running and pain free Austin!

Relief from Foot Pain – Is it time to replace your shoes?

2011-07-20T18:26:00.000-07:00

The American Podiatric Medical Association estimates that an average American takes between 8,000 and 10,000 steps every day. Each step accepts the full weight of your body as you shift from foot to foot. Now think about how much your body weight is amplified as you run and step down on each foot. Whether your running style prefers a heel strike or toe strike, it is important to have the proper cushioning that footwear supplies to your foot. That new heel pain that has been creeping up on you may be a case of too many miles on your shoes.

You may have heard that you should replace your running shoes every 6 months. This number is based on a runner logging 3 to 5 miles a day, 4 days a week or an average of 300- 500 miles in a 6 month period. Since loss of support and cushioning can lead to pain and discomfort during and after your run, you need to discover where in this recommendation you fall. Obviously, a 120 pound person doesn’t exert they same wear on a pair of shoes as a 200 pound person. The speed and style of your run can also increase or decrease the time it takes to wear down a pair of shoes.

Consider keeping a log of your miles for each pair of running shoes you have. You can then correlate any new aches or pains that may occur as you put more miles on a pair of shoes. If you notice that you get ‘shin splints’ after only 250 miles, then you are wearing out your shoes quicker than the average. While it may take a bit of organization, it is a good idea to rotate through several pairs of shoes. In addition to the benefits we mentioned in the previous blog, you can prevent shocking your feet with a new pair of shoes by having various pairs at different stages of wear. No one wants foot or heel pain to limit their ability to run. Keep this simple idea in mind when assessing your running shoes!

The Right Shoes Can Make All the Difference

2011-07-16T10:41:00.000-07:00

Having the right pair of shoes can make all the difference in your running or walking routine. These two activities place different requirements on your foot and ankle making it important to put the right kind of shoe underneath them. Running shoes are designed with more cushioning and control because of the forces placed on them. Walking shoes should still be sturdy but are not as controlling as running shoes. Obviously, wearing a walking shoe for running can lead to unnecessary stress and problems to your foot and ankle. The wrong choice in foot wear can have you abandoning either activity pretty quickly.

It is a good idea to find several pair of running shoes that work for you. Having several athletic shoes to switch between from day to day offers many advantages. One is the small differences in manufacturer design. These little differences can provide enough change to keep your feet from falling into the same motion or strain on one tendon or area. Just like you alter the distance or speed of your run to constantly challenge you body, wearing different running shoes can challenge your feet in the same positive way. Switching pairs every day can also give each pair adequate time to dry out. “Athlete’s foot” can be especially problematic as the temperatures rise, but allowing time for your shoes to dry out is a sure way to avoid it. Keep in mind that your running shoes should be replaced approximately every 300-500 miles. The amount of body weight you have can vary this number. It is important to pay close attention to the wear pattern and structure of the shoe.

If you have any question about what type of sneaker is best for you, or you can’t seem to find an athletic shoe that works well, consider having your foot assessed by an Austin podiatrist. You can set up an appointment by calling 512-328-8900 or clicking here. A thorough exam of you foot will indicate arch height and positioning, amongst other things. This exam will identify what types of shoe designs work best for your feet. Getting into the right shoe can keep you running Austin!

Avoiding Ankle Sprains – See what Yoga has to offer

2011-06-22T16:26:00.000-07:00

All of us know the value or stretching before and after any run. Keeping the muscles and ligaments that affect your ankle loose and healthy does a lot to avoid injury. The little aches and pains you may notice when you forget to stretch can lead to bigger problems. Ankle sprains are one of the most common sport related problem seen in your Austin podiatrist’s clinic. The motion of your ankle and the ground forces pushing up during a long run can cause weakening leading to small tears or bruising to the tendon. You need look no farther than just a few blogs ago to understand why tendon issues can be especially challenging to recover from. These facts only bolster the old adage of ‘an ounce of prevention….’

Enter yoga…….this spiritual, mental, physical philosophy from the far east has a long varied history. In the USA, it has made its way into health clubs and tends to focus primarily on the physical stretching and strengthening. Yoga Journal writers site a former trainer for the Chicago Bulls when talking about tightness around the ankle. Running in general, but especially in basketball can lead to tightness in your shins. These activities often put more pressure on the ball of your foot. Yoga poses focus on aligned your body and this starts with your feet. By focusing on evenly distributing pressures throughout your foot during a pose, your force you ankles to be better aligned. The tendons and muscles that support the sides of your ankles may be missing this challenge when running on flat surfaces. A few minutes of yoga everyday can give them the attention they need to stay healthy and strong.

You do not have to look far to find a yoga class here in Austin. Hopefully it fits into your weekly workouts. Making this a part of your running and exercise routing can keep your ankles strong and healthy. Don’t hesitate to contact Austin Foot and Ankle Specialists if you have any foot or ankle pain. The longer you delay identifying the problem, the longer it may take to make it better. Drop by for a visit today!

Until next time, keep those feet happy and healthy, Austin!

Austin Foot and Ankle Specialists Position on Barefoot Running

2011-06-21T13:24:00.000-07:00

Barefoot running has become an increasing trend, and a possible alternative or training adjunct to running with shoes. While anecdotal evidence and testimonials proliferate on the Internet and in the media about the possible health benefits of barefoot running, research has not yet adequately shed light on the immediate and long term effects of this practice.

Barefoot running has been touted as improving strength and balance, while promoting a more natural running style. However, risks of barefoot running include a lack of protection--which may lead to injuries such as puncture wounds--and increased stress on the lower extremities. Currently, inconclusive scientific research has been conducted regarding the benefits and/or risks of barefoot running.

We encourage our patients to consult with a podiatric physician, like ours, with a strong background in sports medicine to make an informed decision on all aspects of their running and training programs. If you have any questions call 512-328-8900 or follow us at http://www.austinfootandankle.com./

Things to consider before buying Toning Footwear

2011-06-20T09:00:00.000-07:00

• Toning or shaping footwear suppliers claim to promotemuscle toning using micro-instability. These shoes can be found in a variety ofbrands and designs.

• In general, toning footwear is designed to increase theuse of certain muscle groups that may not be challenged in typical running orwalking shoes. This increased use of specific muscles may result in increasedmuscle tone over time.  

• Proper safety should always be considered. Excessiveexercise in toning footwear, including walking for extended periods of timewithout building up a break-in period, could lead to overuse injuries includingsprains, Achilles tendinitis, and shin splints. Individuals with poor balanceor who are at risk for falls should consult with their physician beforeconsidering toning footwear.  

• Toning shoes should be utilized similar to any otherpiece of athletic training equipment. This type of footwear should be viewed asan addition to an exercise program, to strengthen and tone certain targetedmuscle groups.  

• We encourage our patients to educate themselves abouteach specific toning product on the market and its designed use to help avoidinjury. Individuals with tight posterior calf muscles or Achilles tendons maynot be able to tolerate toning shoes, as they put increased strain on thesebody parts.

• Always remember that if claims sound so outrageous theyprobably are. Weight loss and muscle toning always requires time and energy.

If you have any additional questions or wish to read more about our practice in Austin, Texas follow us at www.austinfootandankle.com or call us at 512-328-8900.

Chronic Foot and Ankle Pain – EPAT®, an effective non-invasive treatment

2011-06-13T04:12:00.000-07:00

Foot and ankle pain is not uncommon, especially in those of us runners. Whether a long distance or short distance runner, you may find yourself limited by aches and pains in your feet. Because ignoring these little aches and pains can lead to chronic problems, we have to recommend that you seek out an Austin podiatrist at first sign of discomfort. Corrections to your footwear or inserts can help correct whatever is causing the pain and non-invasive therapies can be applied. A variety of options, including taping, padding, orthosis (inserts), oral anti-inflammatory therapy, or stretching are useful for many patients. In the next week or so, Austin Foot and Ankle Specialists will have yet another option for you, Extracorporeal Pulse Activation Therapy^®.

EPAT^® is an exciting new therapy that utilizes shock waves to stimulated recovery. Technology like this was initially used to break down kidney stones to pass from the body normally eliminating the need for more invasive therapy. In more recent years, this therapy has proven very effective for healing chronic muscle and tendon injuries. Chronic injuries are often difficult to come back from due to the scar tissue that can form. These scar tissues do not function with the efficiency of the normal tissues they replace. It can also make it difficult for your body to supply nutrients and healing factors for optimal healing further complicating the problem. The sonic waves of the EPAT^® stimulate healing by breaking down the scar tissue. A ‘wand’ is placed on the skin over the problem area and the pulses are amplified to the proper level to destroy scar tissues without hurting healthy tissues. It often does not require many treatments before significant healing occurs.

Heel pain is one area where this therapy has ideal application. You may think of plantar fasciitis when you hear someone talk about heel pain. This is often a misnomer because this condition does not always exhibit the inflammation that occurs with an ‘-itis’. Because this therapy is contraindicated in acute inflammatory conditions, it is crucial that the right cause be identified. A proper diagnosis of the source and type of heel pain that is limiting you is best made by a specialist of the foot and ankle. Make an appointment with your Austin podiatrist today and see if EPAT^® is right for you!

Heel Pain – A Runner’s Worst Enemy

2011-05-25T15:15:00.000-07:00

Whether you are a seasoned runner who has upped their mileage, or is utilizing new footwear; or a newbee just began to run, heel pain can strike you down. You don’t have to cover much distance before each heel strike makes you wince with pain. A day worth of rest may calm it down, but it remains a constant nagging pain. If this is happening to you, make a visit to Austin Foot and Ankle Specialists.

There are a number of reasons the pain could be occurring from plantar fasciitis to stress fracture. Each possible cause needs to be considered so that the proper treatment can be used. There are a variety of modalities that can be used, such as extracorporeal pulse activation therapy or specialized shoe inserts. The sooner you can have the problem identified, the sooner you can get back to your running routine.

Your foot mechanics are often the biggest controllable factor to any foot problems. Everyone’s feet are different and not every brand of shoe will work for every person. Running shoes typically have a good amount of support and control they provide the feet they cover. That doesn’t mean each shoe is providing the best support to YOUR feet.

The best way to do that is with a custom orthotic. I’m not talking about the Dr. Scholl’s Custom Fit Orthosis kiosk at the store. ‘Custom Fit’ is a marketing term that is a misnomer as these are not specific to your foot and your foot alone. These are actually just a generally manufactured padding that can quickly break down. The custom orthotic that we make for you is very durable and will not break down with the forces placed on them when you run. By measuring the curvature of your foot, a cast is made and the material is fitted to provide the right amount of support in the right areas. A true custom orthotic is more unique than eye glasses and can help your run without experiencing heel pain. Don’t continue to run in discomfort, have that heel pain fixed today!

Newton Terra Momentum – A better alternative to barefoot running

2011-05-21T12:02:00.000-07:00

I’ve blogged before about approaching barefoot running with caution. It has been almost a year since we talked about it last, but remember that this new ‘craze’ is based on findings that indigenous groups of other countries, who have lived their whole life without shoes, have a lower incidence of some foot pathologies. The authors of these findings postulated this was due to stronger feet, that shoes weakened the muscles in your foot which led to problems. To my knowledge, there remains to be a proper long term evidence based study comparing minimalist running to that of normal athletic shoes. Even so, it is my opinion that minimalist shoes do have a place in the runner’s arsenal.

Shoes such as the Newton Terra Momentum® offer the best of both worlds. Their lack of the complex support to the midfoot and forefoot, which can limit foot motion in traditional running shoes, make them ideal for the minimalist runner. They offer the protection to your feet while giving some support and allowing maximal movement to your foot. I may actually even recommend them to you depending on your foot structure. Remember that our office offers Gaitscan® technology to assess your foot structure and allow me to make recommendations.

It is important that I also remind you to never ‘over do it’. With any type of new footwear, it is best to ‘break them in’ by wearing them for a few hours a day and slowly working up to a full day or couple days a week. You shouldn’t run in these minimalist shoes every day, but rather use them occasionally for running or maybe on recovery days. It never hurts to bring your shoes with you on your next visit to Austin Foot and Ankle Specialists for assessment by a professional.

Until next time, keep those feet happy and healthy, Austin!

Foot pain – Increased Foot Problems in January

2011-01-17T11:49:00.000-08:00

Is it the cold weather, ice, or winter sports that cause a spike in foot problems in the month of January? While individuals may be less likely to visit the doctor earlier in the year because they have yet to meet their insurance deductable, more people probably experience foot problems in January than any other month. It is less likely due to any of the previously mentioned rational, but rather three words……New Year’s Resolution!

The start of a new year gives many of use the opportunity to try new things and put our self in position to live a healthier lifestyle. How many of us have resolved to make this year the year to be more active, loss those extra pounds, or better control your diabetes? We at Austin Foot and Ankle Specialists want everyone to stay healthy or improve their health through diet and exercise. Unfortunately, too many of us don’t last through the aches and pain that can quickly develop in the foot. Jumping right into a new vigorous exercise routine is an excellent way to develop foot pain.

This isn’t the first time we have talked about proper conditioning and easing into a new exercise routine, but it is well worth mentioning again. As many of us could testify through personal experience, ‘an ounce of prevent, IS worth a pound of cure!’ The best way to prevent foot and ankle injury is to slowly work up to you goals. In the case of walking or running, begin with smaller distances and add a little more with each subsequent routine allowing you ample rest between routines. The same rational should go into wearing new footwear or orthotics. By following the simple guide of working up to more strenuous exercise or distance, you can avoid becoming part of the large group of people who will develop foot pain in January.

Until next time, keep those feet happy and healthy, Austin!

Celebrity News – Zsa Zsa Gabor Battles to Save Leg

2011-01-07T12:58:00.000-08:00

While you may have never seen a film or production she has acted in, chances are you recognize the name Zsa Zsa Gabor. The Budapest born actress has made many headlines over the years with her extravagant lifestyle and happenings. News broke earlier this week that she was going to have a life saving limb amputation. More recent articles note that doctors are trying strong antibiotic therapy first. Her publicist reported that an unhealing, long-standing wound became quite larger over the holidays before she was admitted to the hospital. Doctors worry that this infected wound could be life threatening. While we wish her the best as she attempts to heal, these headlines give us here at AFAS an opportunity to discuss wound care, infection and amputation.

Amputation is the absolute last resort. It is only when an infection has spread throughout a limb and becomes life threatening that doctors will utilize amputation to save your life. There is well documented evidence that amputation of a limb decreases your lifespan. This fact has decreased the number of amputations preformed in recent years and put more emphasis on treating the causes that lead to it.

When dealing with wounds, it is imperative that you follow your doctor’s instructions. Hygiene, proper bandaging and bandage changing go a long way in keeping infection at bay. In Zsa Zsa’s case, being restricted to a wheel chair and history of blood clots likely inhibited wound healing. Proper blood flow is absolutely necessary to properly heal a wound. As part of wound healing, Dr. Thomajan will assess your blood pressures in your legs and refer you to a vascular specialist if needed. Good blood flow allows your body to deliver healing nutrients and immune system cells to fight off infection. You may be prescribed antibiotics if an infection is identified. It is important to take all of your prescription. By closely following instructions to keep weight off the wound and proper wound hygiene, you can heal longstanding wounds and avoid amputation. Make a visit to AFAS today if you have a wound that has been present for more than 2 weeks without any changes.

Until next time, keep those feet happy and healthy Austin!

Ektio’s New Shoe – Preventing Ankle Sprains

2010-12-28T15:48:00.000-08:00

This month Ektio released their line of basketball shoes. The claim is that their basketball shoes are the ‘first physician-designed athletic shoes that provide rock solid ankle support without inhibiting mobility.’ Their shoe, endorsed by former NBA New York Knicks player John Starks, will premier in the Amazon marketplace in January and is already found at some retailers. The serious basketball shoe fanatic probably spends a lot on athletic shoes and may not flinch at the ~$200 price tag for either the Wraptor or Post-up styles, but others may be more hesitant.

We have discussed ankle injuries in the past. While all joints are at increased risk of injury due to stress and movement, the ankle is probably the most prone. It is one of the few joints that allows for movement in three directions. Unfortunately, when playing certain sports, like basketball, some of these motions become exaggerated and can lead to injury. This shoe is being marketed towards the athlete because of their increased incidence of ankle problems, but many of us who don’t play basketball can relate to ankle problems. In my high school basketball days, I remember trying to lace my high tops just right to try and not hurt my ankle. These shoes claim to make such worries and most ankle injuries a thing of the past.

The makers of this shoe have some high aspirations. We all know ankle injuries can take time to heal and professional NBA players don’t want to be sidelined with injury. We at AFAS haven’t tests these shoes ourselves and can’t comment on the ‘rock solid ankle support’, but only time will tell whether the company’s claims are true or not. Regardless, it is important to remember that with all new footwear make your change a gradual one. Never start a new sport or activity without adequate preparation and conditioning. Failing to do so can make you prone to injury. In the case of any ankle injury, implement the RICE principle and make a visit to see Dr. Thomajan.

Until next time, keep those feet happy and healthy in the New Year, Austin!

Preventing foot injury – Holiday travel

2010-12-20T09:23:00.000-08:00

With the final week leading up to the next two holiday weekends upon us, this may be our last chance to talk about staying safe during your travels. The past few weeks we have discussed footwear and activities to avoid DVTs while you are journeying this holiday season. But, what are you to do if your footwear is no longer available, as has become custom at many airports?

While we can hope that new practices put in place to keep us safe while traveling may let us keep our footwear on, it is a good idea to be prepared if indeed you are asked to remove them. It is important to keep your feet protected from foreign bodies (splinters, sharps, etc.) and fungus. Public places are ready for your feet to be assaulted by the molds and fungi that can cause ‘athletes feet’ and fungal toenails. If you are wearing tennis shoes, as we suggested in earlier blogs, be sure to wear cotton socks. Some are made with a thicker bottom and would be best suited for situations like this. Make sure that they are comfortable in your shoes first, but wearing these types of socks will help to protect your feet if you do have to remove your shoes. Because your socks can ‘pick-up’ dirt and grime from the floor, it’s also a good idea to pack an extra, clean pair of socks in your carry-on. You can then switch them before putting your shoes back on.

It is also a good idea to give yourself ample time to make your flight. Attempting to rush through security checks can make you prone to injury. Take the time to watch where you are stepping and avoid any of those foreign bodies. If you do happen to step on anything, promptly make a visit to AFAS to have it examined and removed! Travel safe this holiday.

Until next time, keep those feet happy and healthy this holiday Austin!

Traveler’s Thrombosis – Avoiding deep vein thrombosis for safe travelling

2010-12-13T16:19:00.000-08:00

Hopefully you have made all your travel plans and are almost done preparing for the upcoming holidays. While you may be focused on your destination or getting to spend time with family and friends, you should take a minute to think about staying healthy during your travels. One significant event you can easily avoid is that of a deep vein thrombosis(DVT).

DVT’s occur when your blood forms a clot in your vein. This results in pain, redness and swelling in the arm or leg that it occurred in. It can become quite serious if this clot then becomes lodged in your lung or heart. While this is most common in post surgical or hospitalized patients, there are a number of other factors that can put you at risk for this occurring. Some of them, such as being overweight and smoking, are things your family doctor reminds you of at most visits. Other factors include advanced age, contraceptive use, travel…….wait? Travel? The immobility and dehydration that are common to travelling lend to a DVT that has become known as traveler’s thrombosis. Whether or not you have any of the risk factors we’ve mentioned, consider keeping yourself well hydrated as you travel. Walking around terminals and hauling luggage can be quite a workout and you can easily become dehydrated if you do not drink plenty of liquids. Staying hydrated is staying health whether you’re at risk for DVT or not.

If you do have some of the risk factors for DVT, consider other things you can do to keep them from occurring. Since staying seated for long periods of time is another part of traveller’s thrombosis, try to move around during your travels. If you are in a car, take occasional stops to walk around. If a plane or train, stand up and walk around from time to time if possible. You can also consider wearing compression stockings or flexing your leg muscles while you’re sitting. These ‘little’ things you can do during your travels can help avoid DVT’s and the problems associated with them.

Until next time, keep those feet happy and healthy, Austin!

Footwear During the Holiday – Fit for Travel

2010-12-06T09:13:00.000-08:00

With Thanksgiving fresh in our memories, Christmas is fast approaching. We hope you enjoyed your Thanksgiving meal and spent a little time throughout the month to educate yourself about diabetes. Dr. Thomajan has written a book to help you learn more about this disease and if you still don’t have it, be sure to get a copy of this free book with this weblink.

We have talked before about wearing the proper footwear for the activity you engage in. With the fast approaching holidays and New Year, it is a fairly safe bet to assume that most of us will be doing some traveling to be with family and friends. Whether you travel by car, plane, or train, it is important to wear comfortable and supportive footwear. A comfortable pair of ‘tennis shoes’ are likely the best option as discussed in the AFAS monthly newsletter. Sign up to receive it here under inquiry type.

Two things to keep in mind when wearing for comfort are size and lacing. Our bodies are always changing and your foot size is something you should check periodically. If there is not a thumbs width of space between your toes and the tip of your shoe, you need to find a larger size. Those funny looking devices you stand on at shoe stores, are called Brannock devices, and are made to measure your foot. As you should stand upright, their use requires a second person and the measurement should be from the heel to the ‘ball’ of your foot. Make sure whoever measures you does it accurately, or better yet, next time you visit AFAS be sure to have your foot measured properly. Once you have the right shoe size, you may want to consider an alternative lacing pattern. The ‘normal’ lacing pattern, or what you might see out of the box, is perfectly fine most of the time. When you are sitting for long periods of time, such as an airplane flight or long car ride, you feet may swell. Consider lacing your shoes to help better accommodate these changes. You can find information on lacing patterns here.

Take a moment to sign up for out E-newsletter while you are here and check back with us throughout the month as we talk about different things to keep in mind while you’re traveling this holiday season. Until next time, keep those feet happy and healthy, Austin!

Diabetes awareness month – Wounds and complications

2010-11-29T09:02:00.000-08:00

As diabetes awareness month comes to a close, let’s spend some time talking about wounds. Earlier in the month we talked about the determination it takes to properly heal wounds complicated by diabetes. Because of complicating factors, this is definitely an area where ‘an ounce of prevention, is worth a pound of cure’.

By examining your feet daily for changes in color, texture, and temperature, you can detect problems early and seek appropriate intervention. There is actually a lot of ongoing research within the podiatry field to assess or predict wounds before they occur. This research attempts identifying ‘hot spots’ or areas under increased stress, so that your podiatrist can put you in specialized footwear or inserts to stop the problem before it occurs.

Examining your feet daily is doubly important if you have any neuropathy of sensation loses. When you lose the ability to feel pain, a small cut or splinter can go unnoticed and quickly lead to infection. Infections that are undetected can easily invade the muscle and bones. If the infection becomes septic, or reaches your blood, you may experience nausea, fever, chills or vomiting for which you must go immediately to the hospital. The sooner you see a podiatrist or make a trip to an appropriate medical facility the quicker steps can be taken to limit the damage and put you on the path to recovery. Delays in treatment, especially when infection is involved, can result in surgery and amputations.

We would encourage everyone who has diabetes or is close to someone who has it to join the American Diabetes Association. The ADA offers plenty of resources and helpful advice. One such recommendation is yearly foot check-ups with a podiatric physician. Regular healthcare can help you avoid many of the complications we’ve mentioned. We at AFAS are calling all to action by continuing to learn about and be aware of diabetes.

Stay tuned next month as we discuss holiday travels and some the things you should keep in mind. Until next time, keep those feet happy and healthy, Austin!

Week 11 Injury Report – Colt McCoy

2010-11-24T19:38:00.000-08:00

We all know of Colt McCoy. This Longhorn had a 45-8 college record making him the NCAA’s winningest quarterback. After being selected in the 3^rd round of the NFL draft, Cleveland Browns president noted that Colt McCoy would be unlikely to see much playing time since the team already had three quarterbacks. That prediction proved to be completely untrue after ankle injuries to Jake Delhomme and Seneca Wallace. McCoy made an impressive rookie NFL start in week 7 when he led the Browns to a win against the defending Saints. After a bye week, McCoy then helped the team to their 3^rd win of the season against the Patriots in week 9. Weeks 10 and 11 were disappointing, even with over 200 passing yards from McCoy they couldn’t pull out another win.

This former Longhorn had a noticeable limp as the game progressed, but that didn’t stop him from leading a valiant effort late against Jacksonville. After leaving the stadium with his right foot in a walking boot, it has been reported that he sprained his ankle. We have talked about ankle injuries, especially in the NFL, several times before. The collection of ligaments that keep your ankle in place are prone to injury when the leg and foot are strained in different directions. For the average individual, getting knocked off your feet by a sack isn’t too much of a worry. Even so, there are a variety of activities that can cause you to strain, or in other cases tear, the ligaments in your ankle. Colt McCoy was able to continue playing through his injury, we hope without furthering his injury. We here at AFAS would never recommend this course of action. The possibility of making your injury worse and keeping you out longer should always keep you from continuing your activity once you are hurt. Instead implement the RICE principle and seek medical attention.

Until next time, keep those ankles happy and healthy Austin!

Diabetes Awareness – Thanksgiving Focus on What You Eat

2010-11-22T12:43:00.000-08:00

While most holidays involve some component of gathering with others for a meal, Thanksgiving, by far, focuses the most on eating. This holiday typically conjures up images of feeling stuffed, ‘turkey coma’, or post meal naps. Unfortunately, this type of gorging isn’t healthy for anyone. Living with diabetes should mean that you focus on what you eat. Your body’s inability to keep the sugars in your blood at the appropriate levels translates into you changing the when you eat, what you eat, and the level of activity you get.

It may be helpful to think of diet as all the good things you can eat and not the limiting of other not so good things you may be used to eating. If you have any input into the types of foods you’ll be eating this holiday, visit the American Diabetes Association website. This is an excellent organization to be a part of if you live with diabetes. They offer a plethora of resources and ideas for living better while managing your sugars. For the holiday season, they offer such ideas as mashed sweet potatoes, sage stuffing, and pumpkin pie with maple ginger crust to help you have an enjoyable meal without sacrificing your blood sugars and ultimately your health. If you have the luxury of letting someone else prepare your meal, you should use a little caution in what and how much you eat. Standard fair like turkey and yams can actually be ok as long as you don’t stuff yourself. Sweet rolls are one of the foods you should limit or remove altogether as simple breads are one of those foods that can quickly elevate your blood sugars. You should take full advantage of the many resources to help guide your choices at meals this Thanksgiving.

While we talked last time about ‘hidden’ exercise, you should consider taking an easy walk after your meal instead of that nap.

Until next time, keep those feet happy and healthy, Austin!

American Diabetes Month – ‘Hidden’ exercise

2010-11-15T08:55:00.000-08:00

There are so many topics to address when it comes to talking about diabetes. Living with diabetes, provides daily challenges and many changes to the routines you have developed over the years. Early diagnosis of type 2 diabetes is often first managed with changes to diet and exercise. Hopefully the word ‘diet’ doesn’t elicit images of tasteless cardboard like food (we will dispel this idea in the future). ‘Exercise’ shouldn’t conjure images of hours on the treadmill, repetitive weight lifting, or being covered in sweat. Small changes to your daily activities can add some of the exercise you need to best manage your diabetes. Here are a few ideas from your friends at AFAS:

· Raking leaves: While you should take caution if you have any kind of lung or heart condition, raking the leaves in your yard can really get your blood flowing. The action of raking includes muscles in your back, arms, chest, and legs. By using these muscles, your body can better process the glucose in your blood and more efficiently use the insulin you produce.

· Parking in the back: You may have heard this one a few times before, but instead of parking right up front, opt for one of the many open spaces in the back. This, of course, requires that you have a little extra time. Instead of looping around the parking lot to find a space closer to the entrance of your work or shopping center of choice, grab one of the many empty spaces in the back of the lot and get a little extra walking in everyday. Walking is one of the best and simple exercises you can do to boost your health.

· Take the stairs: If you work on the 20^th floor of the office building, hoofing it up the stairs in your business attire probably won’t do. Now taking it to the 18^th floor and walking a couple flights of stairs will provide some added activity without sweat beading up on your forehead.

Remember that living a healthy lifestyle, no matter how long or severe your diabetes is, can only help you better manage your blood sugars. This November be aware of your diabetes or help a friend or family member to be aware of theirs. There is a wealth of information from the American Diabetes Association^®, family doctor, podiatrist, dietitian and other health care providers to help you best manage this challenging disease.

Until next time, watch your blood sugars and keep those feet happy and healthy Austin!

Diabetes awareness – NFL players

2010-11-08T20:29:00.000-08:00

In honor of diabetes awareness, this month’s blogs will focus on different topics concerning the disease. We have discussed some aspects of living with diabetes in past blogs. It is a challenging disease to manage, but one that should not limit your aspirations. With a growing incidence of diabetes in a growing population, not even athletes, a physically fit population, are immune to acquiring this problem. There are actually a number of athletes who have reached the professional level while living with diabetes. The NFL boasts three such athletes in Jay Leeuwenburg, Mike Echols, and Mike Sinclair.

Both Leeuwenburg and Echols have type one diabetes. This type of diabetes is also known a juvenile diabetes as it is frequently discovered when you are young. Before the advent of the portable glucometer, a blood glucose measuring device any diabetic is quite familiar with, the ability to manage this disease was quite difficult. Medicine today offers many tools to monitor blood sugars and treatments to stop damage caused by changes in blood sugar from occurring. While a different beast than adult onset, or type two diabetes, the diligence of management is of equal importance in juvenile diabetes. The players we mentioned have to keep very close tabs on their blood sugars, using diet and insulin to keep the proper levels.

Players like Mike Sinclair, DE Philadelphia Eagles, face the same disease that affect tens of millions of Americans. Type two diabetes is often associated with obesity and poor diet and increases in prevalence with age. When diagnosed early, changes to diet and exercise can often be enough to keep this disease a bay. In the case of Mike, who is getting plenty of exercise, swapping the double bacon, half pound burger for a turkey sandwich helped him get his blood glucose in check. Regular checkups with your primary doctor as well as your podiatrist can help you detect changes early. By discovering glucose changes early, changes to diet can have a greater effect on managing this disease. Lifelong medication may be needed to manage if your diabetes goes undetected for months or years.

Don’t let diabetes interfere with your life. Educate yourself about your disease, visit your primary doctor, consult Dr. Thomajan and learn the things you can do you keep your diabetes in check. Doing so early will help you continue doing the activities you like to do.

Until next time, keep those feet happy and healthy Austin!

Texas Rangers – A model for wound care

2010-11-01T15:31:00.000-07:00

The Texas Rangers face the San Francisco Giants in Game 5 of the World Series tonight. Trailing the series 3 games to 1, a win at Rangers Park is the only thing to keep hope alive. This team has won some tough games throughout the season to arrive at this point. They have had a rough time with the Giants for several of the first 4 games, but they’re not about to let that history play on their future. Every member of that team is going out to win tonight and bring that trophy back to Texas. Doing so will make them only the 6^th team in history to make such a comeback.

We want to use all that excitement and determination to explore a facet of foot health. Wound care, especially combined with diabetes, can be a difficult challenge. For our younger audience, wound care more than likely consists of a bandage and maybe a little Neosporin. This paradigm becomes a little more complicated when age and disease, like diabetes, are added in. Wounds that occur in the diabetic foot can require a large dose of determination to go along with the proper care. While there are many different doctors who will help to get you well, the care of a podiatrist is of utmost importance when dealing with problems in the feet. Some of the components that go into healing foot ulcers may be overlooked by other physicians. One such component may be what is causing the wound. Typically, footwear and foot structure can cause unfavorable pressure points which eventually lead to ulceration. A podiatric physician will off-load these pressure points with a special boot or shoe. Doing so, allows the wound to heal by eliminating further insult. Along with this assessment, a podiatrist may take a swab of the wound to assess for possible infection. Flushing, debridement, gels, grafts, or other modalities may all be used individually or together to promote healing. What methods are utilized is all dependent on the type of wound you have. As the patient, you need the determination to follow your doctor’s instructions for the weeks or months it may take to get you better. Just a reminder, but anyone living with diabetes should examine their feet every night and seek treatment at the first sign of a problem. If you have diabetes and a foot wound that won’t heal, make an appointment at AFAS today!

Until next time, keep those feet happy and healthy, Austin! Go Rangers!

Brett Favre – A warning on ankle injuries

2010-10-28T08:28:00.000-07:00

We are halfway to the NFL’s Week 8 and there are a number of high profile quarterback’s whose seasons have become questionable. Tony Romo, who may not recover from his shoulder injury until the last few games of the season, and Brett Favre, who severely injured his ankle, are just two of them. While there may not be a lot of us rooting for the Vikings, the career achievements of Brett Favre have made him a much publicized player. Records including most consecutive starts by a player, most consecutive wins, and most career playoff completions just a few of a long list of achievements for him. The latest injury to the aged player caused him to limp off the field after a loss to the Packer’s on Sunday. This injury may cause him to end his streak of consecutive starts as well as his ability to be an effective player.

He may be the first one to admit that he’s ‘no spring chicken anymore.’ As with any older individual, it takes your body a little longer to heal than it may have when you were younger. Brett Favre, at around $1 million per game salary, isn’t your average 41 year old and has expressed a desire to play through the pain. While it has been reported that he can’t do further damage to the broken bone by playing, we here at AFAS have our reservations. This week he has been seen in a walking boot to help off load the ankle allowing it to rest and heal. While rest is important, it may be of no use if he rests all week only to jump into a game on Sunday. This athlete has played through injury before, and his high profile status may bring him to do it again, but at what peril to his health and performance?

This should be a word of warning to any ‘weekend warriors’ out there who are anxious to bounce back from an ankle injury. You must be sure to give your injury ample time to heal. Additionally, you should slowly work up to your activity with the proper exercises and physical therapy. Conditioning your body for your activities is the best way to prevent initial or recurring injuries. Failure to properly rehabilitate an injury can cause re-injury and continued complications…..even for professional athletes.

Until next time, keep those feet (and ankles) happy and healthy Austin!

Houston Rocket’s Yao Ming - Basketball players and foot injuries

2010-10-25T08:52:00.000-07:00

It was game 3 of the Western Conference semifinals in May 2009 that Yao twisted his ankle. That year was one of his healthiest since a long list of injuries that began in 2005. That year, osteomyelitis infected his big toe; the 06-07 season brought a break to the right leg and 07-08 required foot surgery for a stress related fracture of the left foot. After coming back from all that, Yao was a significant factor in the 08-09 Rockets march to the NBA semifinals. He told reporters after game 3 that he played through a ‘twist’ in his ankle each quarter. Doctors took subsequent CT scans of the injured ankle and noted another fracture. After spending the year recovering from that surgery, Yao has spent the preseason slowly working up to his old self.

So, why are basketball players, especially the tallest ones, so susceptible to injury? There are several factors that play into this. One factor that we have talked about before is the compounding pressure and weight applied to your feet when you run. Many of the tallest players in the NBA are also the heaviest. When one foot takes the impact of a 300+ pound athlete sprinting down the hardwood floor, their bones and ligaments are put under a stress many of us will never experience. Add to that, a second factor. Quick changes in direct, pivots and cuts all subject the foot to ligamentous strain that can easily turn into injury. For these reasons, footwear and orthotic inserts are of the utmost importance to basketball players be they professionals or high school players.

Let’s get back to Yao. Is there hope for our center? Can we expect a productive season out of this international star? Only time will tell. For now, his doctors have limited him to playing only 24 minutes per game. This will provide time for him to work back to performance condition, but will provide challenges for the Rockets team. We can hope that Yao follows in the footsteps of Zydrunas Ilgauskas of the Miami Heat who has fully recovered from a similar surgery. Unfortunately, there is the old adage ‘the bigger they are the harder they fall’ and there are many big players who have never recovered. Here’s hoping some medical expertise, the proper physical therapy, and a little luck make Yao Ming the strong center that has helped the Rockets out in the past.

Until next time, keep those feet happy and healthy Austin!