running injuries

Guide to Buying Running Shoes

Running Shoes

 

 

 

 

 

If you have decided to take up running or jogging in this beautiful weather than you are not alone. Running is one of those sports where you do not need a lot of equipment. The thing to remember is that you need to have a good fitting pair of running shoes.

When walking into a running store one quickly learns that there are a lot of brands. If you are new to running do not let all the different brands confuse you. There are a few things to keep in mind when you are looking for a good pair of running shoes.

To keep your feet and legs injury free, you will have to have happy feet. When entering a running store, you need to remember that the shoes have to fit perfect from the heel to toe. Your heel should fit snug but not too tight. Lace up the shoe but do not tie it. Once the shoe is laced up and not tied you should be able to slide your foot out of the shoe.

The running shoe’s upper should hug your instep. If you are feeling areas that are too tight or pinching then the shoe does not fit well. If you are having pain while trying them on, just think how much more pain you would have after running with them for about a mile?

Your foot should be able to move from side to side in the forefoot area of the shoe. Next, you should make sure that you can grasp a ¼ inch of the upper materials down the widest part of the foot. Remember that feet lengthen and swell over the duration of your run. You always want to make sure there is about an inch of extra room between your longest toe and the end of the shoe. A friend or the person doing the fitting can check the width while you are standing up with the shoe laced.

How does the arch feel? If the arch feels like it is slightly supported than these shoes should be good. The pros suggest the shoes for a short run. A run can be in the store, a treadmill or the hallway of a mall.

5 Things not to do When Looking for Running Shoes

  1. Never buy running shoes because they are “cute”. It is important that they fit well.
  2. Buying shoes that are too small can lead to a number of things including black toenails and blisters.
  3. Never buy your running shoes in the morning. Your feet begin to swell as soon as you get up in the morning. Always purchase running shoes in the late afternoon or early evening.
  4. Do not guess at the size of your foot. When looking to purchase running shoes have your feet measured by a professional.
  5. Never buy walking shoes, tennis shoes, basketball sneakers in place of running shoes. Wearing other types of shoes can cause injury.

Running and jogging are quite enjoyable. If you have been jogging and had pain that will not go away contact Quality Foot Care and make an appointment with Dr. Kenneth Lefkowitz.

Ingrown Toenail Pain

Ingrown ToenailDo you have pain on the side of your toe and it looks like the nail has grown into the skin? Although common, ingrown toenails can be extremely painful. Trying to put a shoe on or even walk barefoot can cause pain. If the ingrown toenail is not taken care of it can actually lead to an infection. What can be done to take care of the toenail? Do you need to call your podiatrist?

Known as onychocryptosis in the medical world, this painful condition can become chronic. Repeated episodes can lead to infections, redness, and swelling. There are a number of reasons as to why a person can suffer from an ingrown toenail. Some people have this problem because it is congenital. A great example of congenial would be those whose toenails are just too large. People who have toes that curl tend to have more episodes of ingrown toenails. Stubbing your toe or any other type of trauma can also cause ingrown toenails. Having your foot stepped on or dropping something heavy on the foot can cause the nail to become jammed or stuck in the skin. Runners often have problems with ingrown toenails due to the constant pounding on the feet on long runs.

Ingrown Toenail- Most Common Cause

The most common cause of ingrown toenails is cutting them wrong. If the toenails are cut wrong they can grow into the skin. Tight socks and shoes can also make matters worse because the toenail is being pushed in. If you are suffering from an ingrown toenail and your toe is painful, swollen and red where the nail meets the skin, you may have an infection. Once the nail punctures the skin, it is the perfect port or entryway for germs that can cause infection. If the ingrown toenail is not treated the nail grows further under the skin and the infection can become much worse. The infection needs to be treated by your podiatrist and antibiotics. As soon as you notice that you have an ingrown toenail you should contact your foot doctor.

Until you can see your doctor the following tips will help to provide some relief:

  • Soak the foot in warm water with Epsom salt added.
  • Thoroughly dry your foot and make sure to get the area where it is painful.
  • Cover painful area with a mild antiseptic.
  • Put a bandage over the area.
  • Wear socks and shoes that give the toes extra room.

It is important that you learn to cut your toenails properly. Holding your nail clippers, cut the nails straight across and make sure the corners of the nails are visible. If the nail is cut too short or the edges are rounded the nail will want to grow into the skin. Once the nail begins puncturing the skin you are on your way to an ingrown toenail and possible infection.

If you go to the salon to have a pedicure be sure your toenails are cut as described above. Another great tip when visiting the salon for your pedicure is to bring your own pedicure kit. Using your own kit will also reduce the risk of infection.

Avoid These Runner’s Foot Problems: Running Injuries Like Tendonitis

Usain Bolt at the 2012 London Olympics

Plantar fasciitis is the most common complaint amongst runners. Overtraining, not stretching the calf muscles, or frequently practicing sprinting or uphill running are all factors in the development of plantar fasciitis. The plantar fascia, a thick band of tissue stretching from the toes to the heel, tends to tear when the foot becomes overworked. This results in inflammation and pain. The plantar fascia has a poor blood supply, so the condition is usually chronic and slow to heal. Plantar fasciitis in runners often leads to heel spurs, calcium deposits which form when the bone attempts to heal itself. Spurs can further irritate the fascia, and are sometimes painful because of the surrounding irritation they cause.

Achillies tendonitis is another concern for serious runners. The Achillies tendon runs from the heel to the calf and propels you forward when you run. It can easily become inflamed when overworked, resulting in a condition known as Achillies tendonitis. Achillies tendonitis can keep you from running until the inflammation reduces.

The best advice for runners to avoid plantar fasciitis, Achillies tendonitis, and other foot problems is to invest in comfortable, well-fitting sneakers. Good running sneakers help absorb shock, taking some of the stress off of your feet. Also, never forget to stretch, but always warm up with a 10 minute jog before stretching. Attempting to stretch cold muscles can cause injury.

If you are a runner or any type of athlete seeking advice on how to keep your feet in shape for top performance, Quality Foot Care in Doylestown has all the services and resources you need. Call 215-230-9707 to make an appointment with Dr. Lefkowitz today.