At our practice, we have many athletes as patients. This unique group of patients often do not have “patience” when it comes to injuries.
For example, when a runner learns they have been diagnosed with Plantar Fasciitis also referred to as heel pain, the initial reaction is make it better and make it better now as there are runs to be run. For many, the sobering news is rest which could mean a few days or weeks. Suddenly the patient feels lost and frustrated at not being able to run.
I get it. I know what it’s like to be told you can’t do an activity you adore. Heel pain is no laughing matter. It hurts, it’s annoying and interrupts daily activities. If you “run” into this challenge, here are a few tips to consider:
Be creative and find alternative ways to exercise which will not impact your injury. An alternative such as swimming is a great way to get a cardiovascular workout without pressure to your foot injury.
Take your rest seriously. Work on that to do list of paperwork you have at home, review your written goals, visit a friend you have been meaning to contact but just can’t find the time.
Follow your Doctor’s advice and ask as many questions as you need to ensure you understand the instructions necessary to heal from the injury. Many patients are thinking so much about the diagnosis during their appointment, they do not hear the details on rehabilitation. Know what you need to do then make a plan to ensure you are doing what you are supposed to do.
Know you will get better and time is needed. This is a tough concept for many athletes. Take a deep breath and focus. It will be worth at as you cross the next finish line.
Friday, March 23, 2012
Sunday, March 18, 2012
Stability and Motion Control...what's to know?
Hi Everyone,
We are receiving a lot of questions regarding the difference between motion control shoes and stability shoes so I thought I would help clear the air on the differences.
Motion control shoes also known as maximum stability are designed to provide significant support for flat-footed or severe over pronators. The shoes are suited for individuals who have severe overpronation and weigh more than 180 pounds. While many runners do not fit this category, there are walkers and runners who need maximum control. The motion control shoe provides excellent durability along with comfort for this specific foot type.
The stability shoe is a bit different. The stability category also has structural features to reduce overpronation however, the shoes have more flexibility and cushioning not found in maximum stability shoes. Within the stability category, shoe vendors have different levels of stability available.
Many footwear manufactures have increased the amount of lighter weight and less structured running shoe styles in part to the minimalist running shoe movement. Some lightweight shoes may offer some stability features with posting located on the medial side of the shoes or shanks located inside the shoe on the foot bed however; the light weight shoe tends to be less durable than traditional running shoes.
It may be appetizing for some to choose a lightweight style of shoe however, if you are a candidate for motion control shoes, the cost of the motion control shoe versus the replacement of lightweight shoes due to quick breakdown pretty much even out. Lightweight stability shoes will not offer the guidance of a motion control shoes .
Those who wear a specific category of shoe also inquire if they will always be in the same type of shoe. Genetics, weight fluctuations, orthotic use, amount of running, proper training, running surfaces are factors to name a few. Keeping up with a yearly foot exam with your Podiatrist and informing of your running habits and future plans will ensure you have the right amount of support for your feet!
Sunday, March 11, 2012
Switching Gears....
Hi Everyone,
I am switching gears this week to catch you up on training for IronMan Mont Tremblant. This weekend, the triathlon season in North Texas kicked off with the St. Pat’s Day Tri sprint distance. Dallas Athletes Racing once again was in full force and excecuted another phenominal event. The weather however was not so phenominal.
The weekend consisted of a kids tri on Saturday, then the big kids tri on Sunday. The kids tri went off without a hitch as the weather behaved. Sunday for the “big kids” was much different. We were dealt cold soggy conditions with lots of water all over the place. Strangely enough however, the rain did hold off for most of the bike and run portion.
Many stayed home in their warm beds but not Team FAANT. Two members along with Dr. Crane and I swam in an indoor pool, ventured out in the cold soaking wet outdoors to ride on a bike and then run. Tina and Maria are a part of our business office team and did very well! This was Maria’s first triathlon and while we wished the weather was not so sour for her....ok, us included...it did not matter. The smile on her face was evident she was happy and proud when we saw her leave transition and head out to the run.
The morning started off cold and rainy which made standing in line for body marking such a happy time for participants. Once the bikes were placed on the rack, participants quickly moved indoors to the pool where the temps were warm and the water was fabulous. Of course as I sat there, I was watching feet. There were all kinds of creatively polished toes from shamrocks to tiger stripes. I thought that was pretty cool and found a bunch of folks who could have used a pedicure.
The swim went well for everyone then we had to exit the warm waters and head outdoors to transition…ugh. It’s funny to watch folks whip on long sleeves, jackets and gloves after jumping out of the pool. Once you are pedaling on the bike, you do warm up and it was not so bad. Due to the rain and areas of flooding, the second loop of the bike course was cancelled and with good reason. Dallas Athletes Racing looks out for participants and it was a smart move to keep everyone safe.
The run was through a tree lined park and was peaceful even with a threatening sky. Mother Nature was kind enough to let participants finish the race without a torrential down pour.
Even with the bike route change, all had a great time. It was a wonderful way to kick off the season. After a nap, the day continued and text messages flew along with FaceBook updates on everyone’s performance. Congrats to Team FAANT, you are all superstars!
Saturday, February 25, 2012
Swimming and Diabetes
You are diabetic and want to swim. Can you?
Many people who have diabetes can swim. There are however a few things to consider before jumping in.
First and foremost, seek advice from your Doctor if swimming can be incorporated into your workouts. Did your Doctor say yes you can swim? Cool – that’s great news. Now let’s review special considerations with swimming.
When you arrive at the pool, take a minute and advise the lifeguard on duty that you have diabetes. In the event of an emergency, this can be very valuable information. If you wear a diabetes ID bracelet, do not remove it during the swim. Many swimmers remove jewelry however, the ID should be left on your wrist or if a necklace, around your neck.
As I talked about in the last blog, keep your feet protected! Wear shower sandals or similar in the locker room or pool side. When you are ready to leave the pool, take a minute and check your feet prior to placing on socks and shoes. Anything unusual (cuts/bruising etc.) should be reported to your Podiatrist immediately.
When you start a swim program, remember to pace yourself. Swimming for an extended period of time for example may bring on hypoglycemia. Rest breaks are important and making sure your blood sugar is monitored is important. I see diabetic swimmers at the pool with glucose pills or healthy snacks readily available during longer workouts. If you do wear an insulin pump, check with your Doctor prior to swimming to ensure proper care and instructions are taken.
Train smart with diabetes and you too can enjoy the benefits swimming has to offer.
Many people who have diabetes can swim. There are however a few things to consider before jumping in.
First and foremost, seek advice from your Doctor if swimming can be incorporated into your workouts. Did your Doctor say yes you can swim? Cool – that’s great news. Now let’s review special considerations with swimming.
When you arrive at the pool, take a minute and advise the lifeguard on duty that you have diabetes. In the event of an emergency, this can be very valuable information. If you wear a diabetes ID bracelet, do not remove it during the swim. Many swimmers remove jewelry however, the ID should be left on your wrist or if a necklace, around your neck.
As I talked about in the last blog, keep your feet protected! Wear shower sandals or similar in the locker room or pool side. When you are ready to leave the pool, take a minute and check your feet prior to placing on socks and shoes. Anything unusual (cuts/bruising etc.) should be reported to your Podiatrist immediately.
When you start a swim program, remember to pace yourself. Swimming for an extended period of time for example may bring on hypoglycemia. Rest breaks are important and making sure your blood sugar is monitored is important. I see diabetic swimmers at the pool with glucose pills or healthy snacks readily available during longer workouts. If you do wear an insulin pump, check with your Doctor prior to swimming to ensure proper care and instructions are taken.
Train smart with diabetes and you too can enjoy the benefits swimming has to offer.
Friday, February 17, 2012
Floating along with the right shoes....
Many of our patients and customers are finding water activities as a great way to stay in shape with minimal impact. From water aerobics to running in place, water is an excellent way to increase cardiovascular strength as well as condition your muscles with little to no impact on your joints.
Last week I mentioned the importance of wearing protective footwear while in wet areas. Now, let’s briefly review what to look for in water shoes.
Water shoes should be breathable. Designs made of a single layer air mesh upper will help in drying the shoes even during colder months. If you are touching the bottom of the pool such as in water aerobics class or running in place, the shoes should have an enclosed heel. Velcro straps work well in securing your feet into the shoes. The shoes should conform to the shape of your feet. Often, water aerobic shoes will contain durable EVA foam providing buoyancy during the workout.
Many water shoes are designed to also add resistance. Brands such as AQx Sports can add resistance to your workout. AQx received a patent for their design and ability to add 20-30 percent increased resistance and a rubberized outsole to reduce slippage.
Water Walkers brand of shoes have wings which add resistance during downward strokes to help relax or drop when the upward lift of the leg begins. The concept is to burn two to three times the amount of calories every minute during water aerobic exercises compared to standard jogging exercises.
Once you have completed your exercise, take a minute and rinse the shoes with cold water then allow to dry in an open area. Avoid leaving your wet shoes in your workout bag or exposed to direct sunlight. Replace your water shoes when they no longer fit properly or have been worn down on the sole or anywhere else on the shoe.
Looking for an impact free workout? Add a flotation belt around your waist while in the water. Those recovering from injuries as well as chronic conditions such as arthritis find the flotation belts helpful in complete the workouts. Flotation belts can be found at your local sporting goods stores as well as online.
So there you go, have fun and enjoy your water workout sessions!
Last week I mentioned the importance of wearing protective footwear while in wet areas. Now, let’s briefly review what to look for in water shoes.
Water shoes should be breathable. Designs made of a single layer air mesh upper will help in drying the shoes even during colder months. If you are touching the bottom of the pool such as in water aerobics class or running in place, the shoes should have an enclosed heel. Velcro straps work well in securing your feet into the shoes. The shoes should conform to the shape of your feet. Often, water aerobic shoes will contain durable EVA foam providing buoyancy during the workout.
Many water shoes are designed to also add resistance. Brands such as AQx Sports can add resistance to your workout. AQx received a patent for their design and ability to add 20-30 percent increased resistance and a rubberized outsole to reduce slippage.
Water Walkers brand of shoes have wings which add resistance during downward strokes to help relax or drop when the upward lift of the leg begins. The concept is to burn two to three times the amount of calories every minute during water aerobic exercises compared to standard jogging exercises.
Once you have completed your exercise, take a minute and rinse the shoes with cold water then allow to dry in an open area. Avoid leaving your wet shoes in your workout bag or exposed to direct sunlight. Replace your water shoes when they no longer fit properly or have been worn down on the sole or anywhere else on the shoe.
Looking for an impact free workout? Add a flotation belt around your waist while in the water. Those recovering from injuries as well as chronic conditions such as arthritis find the flotation belts helpful in complete the workouts. Flotation belts can be found at your local sporting goods stores as well as online.
So there you go, have fun and enjoy your water workout sessions!
Sunday, February 12, 2012
Take a minute
Take a minute and pop off that slipper or sock. If you wear nail polish, go ahead and remove the polish. What do your nails look like?
Are your nails clear or brittle?
Does the nail have a change in shape or look crumbly on the outside edge?
Do they have white or yellow streaks on the sides of the nail?
How about any debris or lifting of the nail?
If you notice any of the above symptoms, it would be best to have your nails looked at by your Podiatrist especially since spring is right around the corner! If it is determined you have fungal nails, there are choices for treatments and what better time with warm weather season just around the corner!
There are ways to prevent the fungus, here are a few tips to think about:
If you indulge in pedicures, do your research and find a local Medical Nail Technician (MNT) in your area. MNT’s are trained specifically in aseptic techniques and dealing with high risk feet such as Diabetics. Make sure the pedicture bowl is cleaned and the package of autoclaved tools are opened in front of you prior to the service. By all means, never share tools…your friends and family can get fungus too!
Many folks walk around barefoot in wet areas such as locker rooms and swim areas. Yikes! To reduce the chance of picking up a fungus in wet areas, always, always, always wear shoes or sandals.
After workouts – get out of your shoes and socks. The moist environment is a breeding ground for fungus. This goes for your workout clothes as well. Talk with your Podiatrist about the best anti-fungal spray for you to use as a preventative measure.
If you have sweaty feet, change your socks often (more than once a day) and wear moisture wicking materials, not cotton. Cotton is a great absorber of sweat however it retains the moisture in the fibers where as performance or moisture wicking materials will wick the moisture away, dry and repeat.
Your shoes also play a big role as well. It is best to have multiple pairs of shoes to alternate between workouts. The same goes for daily wear. Allowing shoes to dry completely between wear will help and remember, athletic shoes last anywhere from three to six months and should be replaced.
Following preventive measures will give you happy feet to show off in the upcoming warm season – bring on the sandals!
Are your nails clear or brittle?
Does the nail have a change in shape or look crumbly on the outside edge?
Do they have white or yellow streaks on the sides of the nail?
How about any debris or lifting of the nail?
If you notice any of the above symptoms, it would be best to have your nails looked at by your Podiatrist especially since spring is right around the corner! If it is determined you have fungal nails, there are choices for treatments and what better time with warm weather season just around the corner!
There are ways to prevent the fungus, here are a few tips to think about:
If you indulge in pedicures, do your research and find a local Medical Nail Technician (MNT) in your area. MNT’s are trained specifically in aseptic techniques and dealing with high risk feet such as Diabetics. Make sure the pedicture bowl is cleaned and the package of autoclaved tools are opened in front of you prior to the service. By all means, never share tools…your friends and family can get fungus too!
Many folks walk around barefoot in wet areas such as locker rooms and swim areas. Yikes! To reduce the chance of picking up a fungus in wet areas, always, always, always wear shoes or sandals.
After workouts – get out of your shoes and socks. The moist environment is a breeding ground for fungus. This goes for your workout clothes as well. Talk with your Podiatrist about the best anti-fungal spray for you to use as a preventative measure.
If you have sweaty feet, change your socks often (more than once a day) and wear moisture wicking materials, not cotton. Cotton is a great absorber of sweat however it retains the moisture in the fibers where as performance or moisture wicking materials will wick the moisture away, dry and repeat.
Your shoes also play a big role as well. It is best to have multiple pairs of shoes to alternate between workouts. The same goes for daily wear. Allowing shoes to dry completely between wear will help and remember, athletic shoes last anywhere from three to six months and should be replaced.
Following preventive measures will give you happy feet to show off in the upcoming warm season – bring on the sandals!
Friday, February 3, 2012
But I can't swim....
I hear a lot of comments from folks who want to participate in a local triathlon only hear them say “but I can’t swim”.
If you did not grow up swimming in a back yard pool or lake, it is understandable to have a bit of fear. After all, it is something new and water can be a little daunting. I tell folks all the time, it’s not about the distance, it’s about taking the first step.
Even as you read this blog and perhaps have no intention of participating in a tri, what about swimming as a fun activity to add to your workout routine? Once I figured out how to go from sinking to floating then moving forward, I was amazed at the calmness the water actually brings to the workout. Swimming is an excellent stress reducer, a great way to condition muscle groups, non impact and a lot of fun.
So where do you start? Lessons would be good with a certified swim coach. There are many area classes all with varying levels. Check with your local natatorium, school, health club, community fitness center, or YMCA for references. Not ready for a group swim? Consider a few private lessons with a coach to become comfortable with the water. No matter what you choose, never swim alone and make sure a lifeguard is on watch.
Learning to swim does not require a lot of money. The basics you will need are:
a swim cap
a pair of goggles
a swimsuit
a pair of pool shoes or sandals
For the ladies, one piece suits are appropriate for lap pool swimming. This is not the beach so no bikinis. For the guys, no board shorts. Swim specific briefs or jammers is what you will need. As you shop for your swimsuit, look for the fade resistant materials. The suit should be fitted however having enough room to allow comfortable arm and leg movement. Suits vary in size from brand to brand so patience is needed to find the right fit. Look for material that is fade resistant as chlorine can do a number on untreated fabrics over time. Once you find a suit and it performs to your expectations, shopping online can be a cost effective alternative to shopping at your local stores.
For those of you who are dreading the fact of wearing a swimsuit at the pool, I have to say three words to you. Get-Over-It. This is not a fashion show my friends, this is about you living healthier and learning a new activity. Water is very good by the way at hiding areas of concern you may
have with your body. ;)
Always wear a sport sandal or supportive flip flop from the changing room until you step into the pool. If you attend water aerobic classes or are running in place in the pool, wear water shoes to protect your feet when touching the bottom of the pool. If you are diabetic, check with your doctor for any specific instructions in the care for your feet. Bring items for an after swim shower, a towel if not provided at the pool and a change of clothes. In regards to shampoo, look for after swim shampoos which are designed to remove chlorine from your hair. Liquid soap is easier to transport than a bar of soap and don’t forget to bring lotion for after shower application.
This pretty much the basics on getting started. The key is to take the first step.
Go ahead and give it a whirl - you just might like it!
If you did not grow up swimming in a back yard pool or lake, it is understandable to have a bit of fear. After all, it is something new and water can be a little daunting. I tell folks all the time, it’s not about the distance, it’s about taking the first step.
Even as you read this blog and perhaps have no intention of participating in a tri, what about swimming as a fun activity to add to your workout routine? Once I figured out how to go from sinking to floating then moving forward, I was amazed at the calmness the water actually brings to the workout. Swimming is an excellent stress reducer, a great way to condition muscle groups, non impact and a lot of fun.
So where do you start? Lessons would be good with a certified swim coach. There are many area classes all with varying levels. Check with your local natatorium, school, health club, community fitness center, or YMCA for references. Not ready for a group swim? Consider a few private lessons with a coach to become comfortable with the water. No matter what you choose, never swim alone and make sure a lifeguard is on watch.
Learning to swim does not require a lot of money. The basics you will need are:
a swim cap
a pair of goggles
a swimsuit
a pair of pool shoes or sandals
For the ladies, one piece suits are appropriate for lap pool swimming. This is not the beach so no bikinis. For the guys, no board shorts. Swim specific briefs or jammers is what you will need. As you shop for your swimsuit, look for the fade resistant materials. The suit should be fitted however having enough room to allow comfortable arm and leg movement. Suits vary in size from brand to brand so patience is needed to find the right fit. Look for material that is fade resistant as chlorine can do a number on untreated fabrics over time. Once you find a suit and it performs to your expectations, shopping online can be a cost effective alternative to shopping at your local stores.
For those of you who are dreading the fact of wearing a swimsuit at the pool, I have to say three words to you. Get-Over-It. This is not a fashion show my friends, this is about you living healthier and learning a new activity. Water is very good by the way at hiding areas of concern you may
have with your body. ;)
Always wear a sport sandal or supportive flip flop from the changing room until you step into the pool. If you attend water aerobic classes or are running in place in the pool, wear water shoes to protect your feet when touching the bottom of the pool. If you are diabetic, check with your doctor for any specific instructions in the care for your feet. Bring items for an after swim shower, a towel if not provided at the pool and a change of clothes. In regards to shampoo, look for after swim shampoos which are designed to remove chlorine from your hair. Liquid soap is easier to transport than a bar of soap and don’t forget to bring lotion for after shower application.
This pretty much the basics on getting started. The key is to take the first step.
Go ahead and give it a whirl - you just might like it!
Subscribe to:
Posts (Atom)