Here Come the Summertime Warriors

Marahon shoes (Photo credit: Wikipedia)

With the first 90 plus degrees of the summer, it’s great to be out there to reacquaint yourselves with the outdoors and get back into shape. Constant beach weather is just around the corner, so you’ll want to get rid of that mid-line flab and show off those six packs. It doesn’t matter what your favorite outdoor pursuit is - just do it!

However, it’s important to start slow and gradually condition yourself. You don’t have to run a race this week, and while you might have quite a ways to go, you have don't have to rush your conditioning. It is impossible to emphasize enough the importance of a slow and reasonable pace when it comes to starting any exercise program. You can’t just start out making outrageous demands on the body without risking a serious injury.  Regardless of the exercise you choose, there are certain to be pre-requisites for consideration. 

Do you have the appropriate footwear to take you where you want to go? 

Whether you are cycling, kayaking, running or swimming, there are shoes designed to meet your specific needs. Even within the sport you choose, there may be options for shoes. You need to make sure you are purchasing footwear at a dealer who specializes in that sport. They have the product knowledge and expertise to guide and fit you.

Making sure you have appropriate footwear is almost half the battle. It can save a lot of pain and problems for your feet.  But remember that conditioning and warm up are just as important. You need to plan 10 minutes of stretching and warm up exercises prior to your chosen activity. This is your opportunity to talk to your body and advise it on what you are going to ask it to do. Warm and gently stretched muscles are far less likely to become injured than cold tight muscles. So take the time and get loose.  You also should modify your program if the heat index reaches 90.  Take frequent water breaks or save exercise for the early morning, or evening, when the temperature is a bit more agreeable.

If you find that you have somehow caused an overuse injury, call Dr. Blaakman at (877) 941-3338. If you are in pain, rather than give up the exercise program, let Dr. Blaakman put his experienced hands to work. Remember to ask him all of your questions about conditioning for your favorite sport. He can help you avoid the strains, sprains and fractures commonly associated with ramped up physical fitness programs.

Also, you can like us on Facebook for more updates on foot and ankle news! Check out our Duncan office and Gaffney office Facebook pages!

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High Impact Yields High Injury Potential

Rhee Tae Kwon-Do 1st, 2nd, and 3rd Dan black belts in October 2007. (Photo credit: Wikipedia)Traditional martial arts like Taekwondo and Karate, along with the more aerobic discipline of Tae Bo, have seen a recent surge in popularity among children and adults. Unfortunately, every high intensity sport involves its share of injuries and martial arts are no exception. 

Some of the more common injuries include:

    •    Sprains
    •    Fractures
    •    Plantar fasciitis
    •    Achilles tendonitis
    •    Sesamoiditis
    •    Hematomas

Sprained ankles are a result of side to side lateral movement and the fact that the body is usually balanced on a single limb at the time. Rest, ice, compression and elevation are required. If pain is severe or persists, have your injury evaluated by Dr. Blaakman to make sure it’s not a more serious injury.

Fractures usually involve the toes, bones in the mid-foot (metatarsals) or ankles. A fracture can be the result of trauma or stress. Every fracture needs to be evaluated and treated to prevent it from becoming more serious. If you suspect you sustain a fracture, sit immediately and get medical help. If you do not cease this high impact activity a simple fracture could become displaced, treatment could be more complicated and recovery time increased. If you have just recovered from a sprain or a fracture you should never participate in a training activity or sparring unless you are completely pain free and cleared by your doctor.

Plantar fasciitis and Achilles tendonitis result from overuse or excessive stretching of tendons. Repetitive turns and pivots on the support foot and the strike motion on the other foot are critical factors. Rest, ice and elevation will provide some relief.

Sesamoiditis is the inflammation and irritation of the tissue surrounding the sesamoid bones located behind and under the big toe. Pressure caused by repeated elevation and pivoting can irritate this area.
Hematomas are caused by injury to blood vessels that can cause bleeding inside the foot resulting in swelling and pain. Dr. Blaakman should evaluate any hematoma. If they are not treated properly or are left untreated, it can result in the loss of foot.

Rest, ice and elevation are recommended for most of these injuries. If pain persists, call Dr. Blaakman at (877)941-3888. His expert diagnosis and treatment will help keep your roundhouse kick in top form.

References:
 
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004438/
http://www.podiatrytoday.com/article/4121

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Chronic Ankle Instability - The Reason You Keep Twisting Your Ankle

Image via WikipediaHave you ever sprained or twisted your ankle?  If you have you know how much it hurts.  I don’t know any adult who has never sprained their ankle.  But why after the first ankle sprain does it get easier and easier to sprain your ankles? 

The answer could very well be Chronic Ankle Instability.  Chronic Ankle Instability is a condition that plagues many athletes who have sprained their ankles in the past, or a couple of times.  The problem occurs when the ankle doesn’t heal completely after a sprain.  The muscles and ligaments are weakened or even torn so that your foot can not even keep you balanced while you’re standing.  If your foot constantly slips out from under you, making your foot roll onto it’s side, you probably have this ankle problem. 

There are ways to build up the muscle and ligaments again in your ankle.  If you can build them up, you won’t have to have surgery performed on your ankle to tighten the ligament.  If your ligament is torn, chances are you will need to have surgery to fix or replace the torn ligament.  To correct the problem without surgery, you’ll need to go through physical therapy, wear an ankle brace at least during times when you are active, and maybe have to take anti-inflammatory medicine to keep the swelling down, allowing your body’s healing processes to get into the injury and work at fixing it.  Also, the more rest you give the ankle the better.  By being active all the time, you run the risk of injuring the ankle again and again.  If you’ve had Chronic Ankle Instability for a while, you know that it doesn’t take much at all to sprain your ankle again.

If you have sprained your ankle, you need to have it looked at by a doctor.  If you need a podiatrist, contact Upstate Footcare to schedule an appointment with Dr. Hans Blaakman.  He’ll help you to enjoy all you love to do again!

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