Posts for tag: Cooper River Bridge run
We hope your Cooper River Bridge Run training is going well. We would like to talk briefly about a common running injury that we see in our practice which is the Morton's Neuroma. I have personally battled this condition on and off for many years. A neuroma is an inflammation of the digital nerve that runs between the third and fourth digits. Pain typically is sharp or throbbing and feels as if you have something bunched up in your sock. Radiating numbness and tingling can occur between the third and fourth digits. Contributing factors can be reduction of fat pad on the ball of the foot, increased load to the plantar forefoot, higher heel shoes, and tighter toe box shoes. Conservative treatment options would be wider toe box running shoes, oral NSAIDS, offloading metatarsal pads, cross training to decrease load on the plantar foot, cortisone injection, alcohol sclerosing agent injection, and custom foot orthotics.
I would like to give you my personal insight considering that I have struggled with this foot condtion for the past 10 years. My neuroma pain has been managed with conservative treatment. I have custom foot orthotics with offloading metatarsal pad that takes pressure off the inflammed nerve, I have had two previous cortisone injections that have alleviated my pain. Recently I have changed running shoes. I have researched running shoes options and found that the Brooks ghost 11 has been the best running shoe for my neuroma. I feel that Brooks Ghost and Hoka running shoes would be good options if you are suffering from painful neuromas.
As I increase my mileage I do sometimes feel the neuroma so I usually back off my mileage a bit and cross train. I suggest swimming, strength training, and cycyling. Other suggestions would be to run every other day to let the foot rest. Recently I have been running on the beach and I have found that the softer sand decreases ground reactive forces on my forefoot where the Neuroma is located.
I have had patient's not respond to cortisone injections and other conservative options. If needed the alcohol sclerosing agent injection is another good option. This type of injection decreases the pain signal of the nerve that is inflammed.
Good luck with your training and if you have any questions please email our practice or respond to the blog.
Are you training for an upcoming Cooper River Bridge Run and can't run as long as you want? Is your foot and ankle hurting you after just a few miles? If this is the case then you may consider taking a look at your running style and posture. Please take a look at this blog post from CFS on a new running style called "Chi Running. Chi Running focuses on posture, leg swing, the position of the pelvis and a forward lean.
Danny Dreyer has developed this running technique and if you have time purchase his book callled:
" ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running.
We are looking forward to the upcoming Cooper River Bridge Run. Please take a look a this news segment about Foot Injury Prevention to help you to the finish line.
We have about three weeks left until the Cooper River Bridge Run. We wanted to briefly talk about a unique running style called "Chi Running." In 2004, Danny Dreyer wrote Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running. He outlines a running form and posture to prevent injury and provide energy efficiency. Based on the physics of body mechanics and some of the teachings of Tai Chi he recommends the following:
1) Run Tall- Stand straight without slumping your shoulders or bending at the waist.
2) Lean Forward- A slight forward lean from the ankles while keeping your spine straight.
3) Land on the Mid-Foot- Land with a mid-foot strike when you run while allowing your feet to land underneath or slightly behind you.
4) Run from Your Core- Keep your pelvis level by engaging your lower abdominal muscles throughout the run.
5) RELAX- Keep all your muscles as relaxed as possible and let your forward lean propel you.
It is possible to change your running technique, but it takes time to break inefficient habits. I have personally switched to the Chi Running techniques for the past five years and I have eliminated many of the nagging injuries I have been dealing with for years. If you suffer from flat feet and if your are having chronic foot pain this may be a nice running style for you. Adopting a shorter stride almost a really fast walk along with the other previously described 5 techniques can help along with a custom sports orthotic and anti-pronation running shoe.
Good luck with your training and CFS look forward to seeing you on the Bridge!
Hope everyone is getting ready for the upcoming Cooper River Bridge Run. We are going to focus the next month on the various foot injuries that we see in running as well as prevention. If you have any questions please post to our facebook page so we can answer all you question. Today's post is on "Barefoot Running." This article was in the News and Courier and featured Dr. Brown in 2013. Nice article about his opinion on Barefoot Running.