Posts for tag: Foot Doctor Mt. Pleasant
We hope everyone had a safe and injury free walk/run during the Cooper River Bridge Run this past weekend! We would like to get back to basics with proper running form so that you remain injury free for the spring and summer months. Here are some nice tips to help avoid injury and keep you on your feet.
Starting with the foot: Where should you contact
Some say to run on the ball of your foot, others say contact the ground with the heel. I take a middle of the road approach. Studies have shown that good long distance runners usually contact with the midfoot. Slower runners contact between the midfoot and the heel, faster runners a bit further forward. Only sprinters or short to middle distance runners should contact the ground with their forefoot or the ball of the foot. While there may be exceptions to the rule, this is a good way for most beginning and intermediate runners to start out. It allows for better shock absorption, less stress on the calf muscle and Achilles tendon, and better rolling forward onto the next stride. Your muscles will then be used in a manner that is similar to how you walk, and this is the pattern of muscle firing and contact pattern which the muscles are accustomed to.
Hips & Head
This part is hard to think about: Where are your hips when your foot hits the ground. Some people have suggested that your foot should be under the center of gravity of your body when it strikes the ground. A line from your head through your hips should end up at your foot. Keep the head fairly straight and look ahead. Turns to the side should be done carefully and usually mostly from the neck up to avoid twisting your body and making you unstable in your forward progression.
This is what you use when you haven't obtained a jogging baby stroller. Actually, it is where you allow your arms to swing. First, and most importantly, don't tense up and carry them stiffly with your hands balled up into a fist and your elbows completely bent. Relax. Carry your arms at your side somewhere between your waist and your chest. Make sure they are not too high or too low. One arm swings forward while the other one goes backwards. This occurs opposite to the foot and leg motion. Sprinters on the track move their arms in a straight forward-backward motion. Most longer distance runners use a slight arc as they swing their arms, but the better ones don't waste motion by moving too much from side-to-side. In other words, they don't swing their arms excessively in front of their body.
The knees do not have to come up very high for long distance runners. Only sprinters or those of us chugging up a hill have to left our legs high.
One of the biggest problems of form in long distance running is overstriding. Make sure that you don't do this, it can lead to a host of problems including Achilles tendonitis, ITB pain, and iliopsoas muscle pain.
While some like to tell you how to count your breathing in seconds both in and out, we will just tell you to keep breathing, deep and regular. In most cases your breathing will take care of itself, as you run faster, you'll breathe faster. And yes, most runners are mouth breathers or at least nose and mouth breathers. It would be impossible to take in adequate oxygen just breathing through your nose.
Uphills and Downhills
Slow up a bit on the uphills. In general it is a bad idea to try going faster. Move your arms a bit more to help you imagine that you are cranking your way or pulling yourself up hill. Shorten your stride and chug on up. You can think of the little train that could and repeat "I think I can" on the way up a big hill.
On the downhill, be careful. Go slow. The biggest risk, is to your knees. Your quadriceps do the bulk of the braking and be overworked without you being aware of it. If you are racing, then you may lean forward a bit and fly down the hill in a short race, but certainly be more careful in training. In fact many runners who use hills as part of their training will walk down the hill while recovering to run up the hill once more. This is a good way to rest and recover while avoiding the excessive knee stress that downhill running can cause.
If you have any lingering pain in your feet after the Cooper River Bridge Run please contact us at: www.carolinafootspecialists.net
We at Carolina Foot Specialists are excited to have a booth providing free foot screening at the Live a Better Life Health and Fitness Expo being held on May 23 at the Family Circle Tennis Center, 10 – 5. There will be so much amazing activity and education that there is sure to be something for everyone of all ages. And it is all FREE. Live music by John Cusatis, fitness demonstrations, health screenings, health food, a Kids Zone, a Tennis Zone, a climbing wall, and a fitness challenge ($10) for all ages and fitness levels. What a great way to spend a Saturday!
We at Carolina Foot Specialists exhaust all conservative treatment options available to get patient's active while healing individual patient's foot issues. Our practice has board certified foot surgeons that are trained in the latest surgical techniques for foot reconstruction if needed. We take our time with our patients and explain detailed treatment options in a relaxed office setting. Dr. Brown and Dr. Saffer have a passion for sports especially running which helps us to relate better to our patient's foot care needs.
- Podiatry Sports Medicine
- Podiatric Foot Surgery
A common condition that we see in our offices are plantar fibromas. If you have a lump on the bottom of the foot typically in the mid portion of the foot it is more than likely a benign growth called a plantar fibroma. Plantar fibromas are a benign nodule that grows on the bottom of the foot along the plantar fasica ligament. Symptoms consist of a painful mass on the bottom of the foot between the heel pad and the forefoot. The cause is unknown but thought to be a genetic component. We are able to visualize the fibroma with Diagnostic Ultrasound in the office. Typically plantar fibromas are asymptomatic and the location is usually in a non-weightbearing part of the foot.
Conservative treatment consist of offloading pads, custom orthotics, cortisone injections to help shrink the size of the fibroma, and topical compounding transdermal Verapamil. The topical medication has shown in certain studies to shrink the size of fibromas without the need of a cortisone injection.
Surgery is the last option and involves removal of a portion of the plantar fascia. The recurrence rate is high so sometimes the entire plantar fascia has to be removed for chronic cases.
Please contact us at our West Ashley or Mt. Pleasant offices if you are experiencing any foot pain. For more information please refer to our website at carolinafootspecialists.net