Overuse injuries are distinct from such commonplace trauma injuries as sprains, strains, broken bones and concussions. They are specific to the parts of the body most used during the athletic endeavour. These body areas can include the knees of athletes in sports that require running and jumping, such as basketball and soccer.
The overuse injury is caused by repetitive micro-trauma caused by chronic use of a specific body part, coupled with an inadequate time for rest and healing. But overuse injuries can be prevented if athletes and parents take precautions and familiarize themselves with the symptoms.
Don’t push through the pain. Young athletes should never be encouraged to “tough it out” and ignore pain. While pain may just be the sign of a sore, tired muscle, it can also be the first clue to an overuse injury. Players should stop and rest and gradually return to the activity, if the pain subsides. If it persists, see The Podiatrist.
Remember to rest. It’s under-rated, but rest is key to injury prevention and on-field success. The multi-tasking athlete who runs from school to practice to individualized training sessions, while still trying to keep up in school, needs to find time for eight hours of sleep and the occasional day off from the activity to stay injury-free.
Don’t forget to stay hydrated. Water is best for hydration during athletic activities under an hour. Consider electrolyte-enhanced sports drinks for longer bouts of activity – more than an hour – and for repeated activity in the same day.
Encourage your children to engage in multiple sports and athletic activities. Not only do the kids learn different skills, but they also develop and work complementary muscle groups while resting others. It is suggested to forgo specialization in sports until adolescence or puberty.
While prevention techniques like stopping play and getting rest are keys to avoiding overuse injuries, ice is helpful when applied to the affected area 15 to 20 minutes at a time. Injuries occur in many patients early in the new season, when kids may try and do too much too soon. Be sure to increase practice and playing time gradually.
If you are suffering from an overuse injury, please give us a call at The Podiatrist
We are happy to answer any questions you may have.
Running is a great way to get in shape, but it can also lead to injuries. Knowing about common injuries and how to prevent them can keep you on track toward achieving your fitness goals.
Experts recommend the following strategies to prevent injuries:
Identify your running goals.
You may choose to begin running to improve your physique, lose weight, increase cardiovascular fitness, or socialize with friends. Whatever the reason, it’s a good idea to identify this goal when creating your exercise program. If you want to improve cardiovascular fitness, for instance, you should run at a quick pace to maximize your heart rate. If you’re running to lose weight or reduce body fat, it’s better to run at a slower rate for a longer period of time. Depending on your goal, your doctor or personal trainer may decide that a modest walking or jogging program is appropriate. Setting goals helps you follow a safe pace and keeps you from overexertion, which can result in injury.
Have a physical evaluation.
Certain health problems may hamper your running performance and increase your risk for injury. Specifically, osteoporosis, arthritis, and other degenerative joint diseases can increase your injury risk. If you have any significant health issues, you should discuss these with your doctor before you start to run.
Warm up before your run and stretch after you run.
Doing so can prevent some of the most common injuries. It’s most important to stretch muscles that move joints. These include the calf muscle, which moves the knee and ankle, and the hamstring, which moves the knee and hip. Walk or gently jog for five minutes; cool down at the same pace for another five minutes at the end of your run.
Wear the correct shoes.
Buying shoes at an athletic store, where a salesclerk can help you choose a shoe that fits your foot type, can help prevent injuries.
The following injuries are common among runners:
This injury is marked by dull or sharp pain along the back of the Achilles tendon, calf tightness, and early morning stiffness. Stretching can help prevent this injury. To treat it, rest, and stretch until the pain is gone.
This injury is an inflammation of the plantar fascia, a thick, fibrous band of tissue in the bottom of the foot. Proper stretching can help prevent such an injury. Anti-inflammatory medication, stretching, and ice compresses help relieve pain.
This injury, also called medial tibial stress syndrome, is caused by overuse or poor conditioning and worsened by running on hard surfaces. This injury causes pain on the inside of the shinbone. Shin splints are treated by complete rest and stretching until the pain is gone. You can relieve symptoms by stretching and using ice and anti-inflammatories. Once your symptoms have eased, you should make changes in the distance you run and your speed.
For expert advice- see The Podiatrist
Foot Health: Parents, watch for warning signs of common injuries to active children’s feet | The Podiatrist and yourfeetnz
Sports are a large part of growing up and there is a high risk of active kids injuring their feet. Because of this, it’s important for parents to know the warning signs and what to watch out for when it comes to their children’s foot health.
Common injuries and symptoms
The most common injuries they see include ankle sprains from lack of support, chronic heel pain from overuse and inflammation in the heel bone, tendonitis and stress fractures.
To prevent injuries such as these for your children, it’s important to follow the following recommendations:
1) Watch for warning signs – Pain and swelling are often the easiest clues to spot. If your child is cautious to bear weight on a certain area or showing you parts of their ankles or feet that are swollen, the best home remedies include rest, ice and elevation.
If they complain of numbness, tingling or can’t move their limb properly, there may be a serious injury and you should make an appointment with a podiatrist.
2) Purchase sport-specific shoes – One of the easiest ways to prevent foot injuries while playing sports is to make sure that your child has shoes that are made specifically for the sport that he or she is playing. Due to the different movements each sport requires, the support and structure of their respective shoes can make a huge difference in comfort, stability and performance.
Running, for example, should be done in shoes that have good shock absorption, control, flexibility and room for orthotics (if they are needed). Custom or semi-custom inserts are wonderful for runners and the heel pain that often comes with the sport.
3) Make sure each pair of shoes fit properly – The ultimate key to the best foot health in children is to make sure their shoes fit correctly. While many parents who have multiple children often make use of hand-me-downs, it’s important to make sure that the shoes you’re giving your younger child aren’t too small.
Allowing enough room for the width of one finger between the big toe and the shoe is the rule of thumb (no pun intended).
We know that when it comes to our kids, health and safety are top priorities. Contact The Podiatrist if you are concerned about your child’s feet.
You are only given 1 pair and they have to last a lifetime.
Whether you’re taking a sightseeing trip, walking the dog, or traipsing along in your favorite pair of heels, your feet can get a lot of wear and tear during this time of year — as well as year-round.
But unless there’s pain, most people in general don’t really pay a lot of attention to their foot health.
Here are 13 mistakes to watch out for:
• Wrong footwear: The biggest problem that I see when patients come to see me with foot problems is they’re wearing the wrong shoe, such as jandals, or the wrong size of shoe.
The right shoe varies from person to person and depends on such factors as whether the individual has flat feet or high arches, or a disease, such as diabetes, that can affect foot health.
For diabetics, The Podiatrist can prescribe special shoes which tend to be seamless and deeper than regular shoes.
Diabetics need to be careful with their feet because people with the disease often have circulation problems and a difficult time feeling pain in their feet. That makes them susceptible to ulcers and open wounds that can lead to infections and amputations. A lot of diabetics, they would like to get in their sandals and shoes and not wear their diabetic shoes, but that’s where they get into trouble.
• Failing to try on new shoes: A lot of times you will see a pretty shoe and you just grab it and you go. Make sure you try the shoe on. Make sure you walk around in the store. Make sure that you get it properly fitted and have the right cushion or insole in the shoe and that you seek medical attention when you experience foot problems, instead of letting any problems linger.
• Not taking good care of shoes: Especially if you’re a runner, don’t let your shoes get too old, and mind the weather. Leaving shoes in a hot car is enough to make the rubber materials not function properly.
• Wearing jandals: With a jandal type of shoe, people have to grasp with their toes, and their foot can come out of the shoe. The grasping process can cause pain all the way up into the leg.
• Going barefoot: This is generally a bad idea because the feet need support and padding. There’s also the danger of stepping on a sharp object or breaking a toe, People with neuropathy (nerve damage) in their feet could get injured without even knowing it. Also, despite the introduction of minimalist running shoes that are supposed to be similar to going barefoot, not a lot of people can tolerate such lack of cushioning.
• Wearing sky-high shoes: When you wear a very high heel, there’s a lot of pressure on the base of the toes which can lead to pain and calluses.
The Podiatrist recommends not wearing high heels for any extended amount of walking. Any time you go much higher than 2 ½ inches, it’s very unnatural on the ankle and the foot and throws the weight forward so much that it’s easier to fall and turn your ankle.
• Wearing shoes that are too flat: Ballet flats tend to be too low, and most people feel better in a shoe with at least a little bit of a heel and some cushioning. The sole of the shoe needs to be firm. If the sole of the shoe is too soft, your foot is going to bend a lot and there will be a lot of weight on the ball of the foot.
• Not examining the feet: The Podiatrist recommends every six months for diabetics to have their (feet) examined. When they do come in, we do a thorough circulation exam. We do a thorough neurological exam and examine their feet and examine their shoes … and if we identify any complications or any problems, then we let them know how to manage it.
Checking your own feet is a good idea, too. Briefly each day, examine the bottom of your feet to make sure there’s nothing going on, especially if you’re diabetic, Ahmed said. You can use a makeup mirror or a long-handled mirror.
• Failing to address medical conditions: With diabetics, if you don’t have your sugars under control, you are not going to heal an ulcer no matter what you do to it.
Heart disease and weight problems also can affect foot health.
• Being obese: Obesity can contribute to foot deformities, with extra pressure on the ankle joints, there’s more pressure on the smaller joints of the foot, which are fragile. People will get more flat feet. People will tend to get more bunion pain, more hammer toes. They also can develop plantar fasciitis, inflammation of the ligament on the bottom of the feet, he said. If people lose at least 5 to 10 percent of their body weight, their symptoms usually resolve on their own.
Obesity also is affecting the size of people’s feet. A lot of shoe companies do not make wide varieties, and with the increasing rate of obesity in our country, people are getting wider feet.
• Standing too much: Plantar fasciitis is really worsened by standing a lot in one place. If you have to do that, you should try to shift your weight from side to side and consider purchasing over-the-counter arch support, a plastic piece that goes under the arch.
• Being a weekend warrior: Many people who are sedentary during the week will get involved in physical activity, such as golfing and running, on weekends and wind up with ankle sprains and pain. They’ll try to do all of these things that they’re not used to doing, so their ankle will get sprained. Stretching before and after exercise and having a regular regimen of working out so that you’re not just going from zero to 60.
• Allowing moisture to hang around: Beware of fungal infections. Fungus loves moisture and fungus is everywhere; the spores are in the air. If your feet are kept moist enough, fungus will start growing, so change your socks more often, keep them dry and don’t put wet shoes on. Try to rotate shoes so you don’t wear the same shoes two days in a row.
For more any problems, visit The Podiatrist
Heel and arch pain are the most common foot complaints of individuals over the age of 40. The group that most commonly experiences heel and arch pain consist of middle-aged women. In addition, active athletes and people working on hard surfaces or walking great distances are susceptible to plantar fascitis and developing heel spurs or sore arches. The pain can progressively get worse so that activities of daily living are adversely affected.
Plantar Fascia Defined
The plantar fascia connects to the calcaneus or heel bone on the undersurface of the foot to the bones of the toes. Its purpose is to support the large arch of the foot. When the fascia becomes injured or inflamed, it’s called plantar fascitis.
What Can Cause Plantar Fascitis?
Plantar fascitis begins with injury to the ligaments and fascia. The fascia helps to maintain the large arch on the inside of the foot. It may affect one or both feet. In most cases, it begins gradually and may be made worse by the following:
- Poorly Fitting Shoes – Shoes lacking firm shanks and counters allow the foot to override the shoe so it appears like the foot has slid off the sole of the shoe. This is commonly called “running over the shoe”.
- Pronation and Pes Planus – “Flat feet” is a rolling inward of the arch.
- Prolonged Standing on Hard Surfaces Such as Concrete
- Walking, Dancing or Running Great Distances – These result in repetitive strain on the bottom of the foot.
- Being Overweight – Extra weight on the arches is stressful.
- Sex – Females over age 40 are more susceptible.
Symptoms of Plantar Fascitis
The presentation of complaints to the doctor includes heel pain upon arising first thing in the morning. The first dozen steps or so are very painful until the fascia loosens up and becomes more flexible. The pain seems to subside only to get worse as the day progresses.
Diagnosis of Plantar Fascitis
The diagnosis of plantar fascitis is arrived at from a combination of
history and physical examination of the foot and lower leg. A classic complaint is heel pain when getting out of bed and beginning to walk. Compression of the calcaneus or heel bone on the sides of the heel is painful. X-rays may be necessary if the doctor suspects a stress fracture to one of the small bones of the foot. Many of the causes of plantar fascitis may contribute to a stress fracture in the foot.
Pain and numbness in the foot at night may also be attributed to a condition called tarsal tunnel sydrome. This is a nerve entrapment in the ankle that may produce similar symptoms as those found with plantar fascitis. Both conditions can bother at night when trying to sleep. Other conditions including arthritis, gout and other systemic problems can also contribute to foot pain.
The immediate treatment goal is to reduce the swelling and inflammation to the soft tissue in the foot. Ice treatment to the foot is initially prescribed. Wearing shoes with a firm counter and shank to prevent bowing of the shoe as well as “running over the side of the shoe” is recommended. Discontinuing running and sports activities reduces stress on the foot. The use of orthotics can be very helpful in restoring the arch (flat foot) and correcting pronation (turning in of the foot). Restoring the arch reduces the stress on the knee, hip and spine. Specific exercises will be given for the foot.
It’s difficult for any one treatment protocol to resolve or control plantar fascitis. The combination of proper footwear, treatment, exercise and modification of activity can be successful. Patient compliance is essential to help in the care and treatment. It may take from a few weeks to several months to resolve the problem. Re-injury and aggravation play a large role in the recovery process. The importance of compliance cannot be stressed enough.
If plantar fascitis is ignored and not treated, it may complicate or contribute to ankle, knee, hip and spinal complaints. The biomechanics of gait may be altered.
The Podiatrist has experience in the care and treatment of plantar fascitis and heel spurs. Call today to make an appointment.
Strong, healthy feet begin in childhood where early recognition and management of foot problems will prevent medical and structural problems later in life.
Unless a child has an obvious deformity or troublesome foot issue there is a good chance that his or her foot problem will be overlooked. Children’s feet are an important part of an overall developmental process. Any abnormalities within the feet will affect the general posture, causing changes within the skeletal structure. Some common children’s foot conditions are: flat feet, in-toe and out-toe walking and toe walking with the heels not touching the ground.
Sometimes the bone of the upper or lower leg is slightly twisted, a condition that may have a family history. If the leg bone is twisted inwards, the child may walk with toes-in and conversely if the bone is twisted outwards the walk is toes-out. A short or tight Achilles tendon is the most common cause when a child walks on tiptoes only. This condition could also be neurologically based so it is important that the child have a development assessment. Flat feet is a common foot condition characterized by an abnormally low or absent medial longitudinal arch, especially on weight bearing. It is normal for infants and toddlers to have low arches but they should be observed for any abnormal in-toeing, out-toeing or, excessive limping. Kids who over pronate often complain of night cramps, shin splints or heel pain.
For a proper assessment take your child to Kidsnmotion Podiatrists. Treatments usually consist of monitoring, exercises, activity alteration, orthotics, splints, braces, footwear,
Warning signs that your child should have a foot check-up: shoe wear is uneven, lumps or bumps are evident on the feet, pain in the feet, heel or leg, excessive tripping or falling, visible skin or toenail problems.
For more information make an appointment today