The Road to Shin Splints

(Photo credit: Wikipedia)

Shin splints is an injury that results from cumulative stress brought on by physical activity without benefit of proper conditioning or warm up. It is characterized by pain usually felt in the outer front of the lower leg. Because of the pain location next to the tibia, shin splints are also referred to as medial tibial stress syndrome. Shin splints are a common complaint of athletes whose rigorous physical activity includes a lot of sudden starts, stops and running like football, basketball or soccer. The pain may tend to cease when you stop exercising and ease up with rest, but eventually it will probably return if not treated. Thankfully, shin splints respond well to:

• Rest
• Ice
• Over-the-counter pain medication

If you have tried conservative treatment methods and your pain has intensified and does not improve with rest, you should see Dr. Blaakman. By questioning you, Dr. Blaakman may find that your shin splints can be traced back to:

• Running downhill or on a slanted or uneven surface
• Running in footwear that lacks the proper cushioning, or is worn beyond usefulness
• Rigorous sports activity
• Running too hard, fast and long to avoid stress overload

Sometimes shin splints can be caused by biomechanical weakness or abnormalities. In these instances, after a complete evaluation, Dr. Blaakman may be able to prescribe custom orthotics that would correct faulty movement, bring your body back into correct alignment and allow you to move pain free. Other treatment options include taping, bracing, stretching and medication.

Shin splints can be avoided or prevented from returning by paying close attention to the surfaces you walk or run on, the condition of your shoes and adequate warm up activity. If running is the cause of your shin splints, there is no need to completely give up the activity. Limit the time spent and intensity of running. Change to a more mild form of aerobic exercise such as swimming or bicycling until you are healed enough to resume regular activity. Return to normal routine slowly and with proper conditioning and take a couple of days off running and do some strength training, including a workout for your toes. Slowly rise up on your toes, and slowly lower to the floor. Repeating this ten times can gradually build up strength.

Call Dr. Blaakman at (877) 941-3338 if your pain persists. He has great treatment options just right for getting you off the round-a-bout of pain and on the road to recovery.

References:

http://www.upstatefootcare.com/new-patients/video-library/
http://www.mayoclinic.com/health/shin-splints/DS00271

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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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It Used To Be Wet Shoes Were Ruined Shoes

Canoe-kayak-marathon (Photo credit: Wikipedia)

Years ago it used to be a kid had one pair of shoes. Two pair perhaps if they were from an affluent family, one pair for the work week and one for Sunday worship.  No wonder it was so often heard, “Don’t get your shoes wet.”  Wet shoes meant cracked leather and that shortened the usefulness of a pair of shoes.

Time marches on and things change. Now a person probably has five or six pair available to them or perhaps more. Shoes are becoming highly specialized. It’s almost like there is a pair for every function and keeping shoes dry is a thing of the past because there are shoes designed specifically to get wet - water shoes. Even water shoes are becoming specialized to the point where they may have multiple pair. Water shoes are designed with specialized mesh linings for quick drying and channeling systems that allow water to flow out of the shoes. Under what circumstances would you choose water shoes?  Well, to wear around the deck of a pool. This may be done for different reasons such as foot protection from injuries, traction to prevent slip and fall injuries or hygienic purposes. There are even shoes designed with specific water sports in mind, such as kayaking.

When kayaking, you should consider the weather and performance demands of the shoes.  A water sandal is good if the weather is warm because they allow for drainage and quick dry, while providing some protection for the foot. They have a snug fit and not a lot of straps to get tangled. Water booties are a better choice if the water is cold. They help keep the feet warm, have zippered or hook and loop closures to adjust for a snug fit. Serious kayakers may choose water boots that offer protection from water and cold all the way up to your knees.

If you need a shoe to take you close to the pools edge, you may wish to try something like Crocs. It gives you a little something to prevent slip, falls and keep your feet off the pool deck so your feet are away from fungus.  However, if you are in the pool for an aqua class and are going to be moving a lot, try a sneaker type shoe that offers a bit of support, stability and protection from impact. Then, hit the water’s edge. There isn’t anything more refreshing than a quick dip, when the mercury rises.

Water shoes offer protection at times when other shoes aren’t appropriate, but if an accident or injury occurs, contact Dr. Blaakman at (877) 941-3338. He provides caring and compassionate full service podiatric care to help keep you active.

References:

http://www.galttech.com/research/sports/best-water-shoes.php
http://www.livestrong.com/article/427103-good-water-shoes-for-kayaking/

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Hot Tips To Protect Your Cool Feet

Flip Flops, Blue (Photo credit: Wikipedia)

Spring break is behind us now and school will let out shortly - if not already!  The lazy days of summer are stretching out before you, just begging you to come outside and play. If you’re like everyone else, this will probably mean some time out of shoes, maybe running on the beach or just wriggling toes in the sand. Whatever your pastime, let’s just take a couple of minutes and talk about foot protection over the summer.

• Pay special attention to your leather sneakers. Perspiration causes the damp warm dark environment in shoes that toenail fungus loves. And although shoes are a good thing for protecting your feet from lacerations and other injuries, toenail fungus is a hidden danger. Light and fresh air are natural enemies of fungus. Keep your shoes dry and aired out in the sunshine. Use an antifungal spray for an added source of protection.

• Sandals are a fresh and welcome choice for summer months, but don’t equate sandals with flip flops. Although they are bright, colorful and fun, flip-flops don’t provide any support or stability for your foot as they easily slide off and cause you to overhang them. They also break after a couple wearing’s.  Hit your local shoe store for a pair of leather sandals that has a formed heel cup and arch support. They’ll stay in place and conform better to your foot. There are a lot of styles available out there, so go shopping.

• If you have a steady hand with the polish and can give your nails a trimming now and then, you shouldn’t need a pedicure over the summer. The sand is a natural exfoliate. Just use caution as glass and bottle caps hide under beautiful white sand.

• When you’re at the beach, remember that the skin on the top of your foot has been protected by shoes and socks over the winter and early spring. The skin is tender and needs to be protected from the harsh burning rays of the sun, just like other parts of your body. Slather on the sunscreen and reapply after a swim to make sure of adequate protection.

Enjoy the summer, but remember if you have an accident or sustain a foot or ankle injury, call Dr. Blaakman at (877) 941-3338. Put your feet in his capable hands. Never allow pain to stand between you and what life has to offer.

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Swimming and Your Feet - Watch Out for Dangers!

Image via WikipediaWhether you’ve been a swimmer for years or have just recently started to learn, you know that your feet play a very important role.  Since we’re not fish or some other type of water dwelling creature, we don’t have fins, obviously, so the closest thing we have to fins is our feet.  So you want to make sure that you take extra care of your feet at all times, especially in the swimming pool. 

So what dangers lurk in the swimming pool or rec centers that swimmers go to every day?  Some are obvious while others are hidden from our eyes.  The first tip is to make sure that you swim in a pool that is cleaned regularly.  This goes beyond just swimming in dirt and grime, but if you swim in lakes or pools that aren’t monitored closely, you might end up cutting your foot on something at the bottom of the water.  Remember that even though you might not see anything from the surface of the water, that doesn’t mean there isn’t a glass bottle or glass shard laying in wait.  If the pool is maintained regularly and there’s a strict no glass rule, you should be fine.

Another danger is one that you can’t see with you eyes.  It is the danger lurking in the areas around the pool, in the locker room and especially in the shower.  This danger is Athletes Foot.  It might not seem like that big of a deal, but if you have Athletes Foot and don’t get it properly treated, it can stay underneath your skin and thrive for years and years, even if you don’t notice it at times. 

If you have athletes foot or have any other kind of foot injury, you should see a podiatrist so they can help you fix the problem.  Schedule an appointment with Upstate Footcare so you can get the foot problem fixed asap!

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