Muscle tightness and Equinus – A source of heel pain

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

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?

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

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

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

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

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

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


•               Proper safety should always be considered. Excessive exercise in toning footwear, including walking for extended periods of time without building up a break-in period, could lead to overuse injuries including sprains, Achilles tendinitis, and shin splints. Individuals with poor balance or who are at risk for falls should consult with their physician before considering toning footwear. 


•               Toning shoes should be utilized similar to any other piece of athletic training equipment. This type of footwear should be viewed as an addition to an exercise program, to strengthen and tone certain targeted muscle groups. 


•               We encourage our patients to educate themselves about each specific toning product on the market and its designed use to help avoid injury. Individuals with tight posterior calf muscles or Achilles tendons may not be able to tolerate toning shoes, as they put increased strain on these body parts.     

•               Always remember that if claims sound so outrageous they probably 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.